Prince G eorgersquos County A Lifestyle MagazineCOMPLIMENTARY

Volume 52 Issue 3

JWomen s ournal

Sanctuary Camelback Mountain Resort amp Spa

Where to spA Near amp Far

Feature Story Dr Haddis Hagos

whatrsquos inside

Restoring Vitality and Health byDr Alan Weiss

Our Hashtag PickLeaninTogether

wojotalkcom

wjwomencom2

Volume 52 issue 3

03 - 2122 - 2930 - 3132 - 35

36 - 3839 - 46

FEATURE STORYHEALTH amp WELLNESSBUSINESSADS

TRAVELHOME IMPROVEMENTENTERTaINMENTfOOd

W Jomenrsquos ournal

with over 32 years of experience The Womenrsquos Journal is a brand you can trust it is a primary resource for women each edition is published bi-monthly and distributed free of charge You can find a copy of the journal where savvy women shop the journal also has subscribers that pay to have the journal de-livered to their home or business

PUBLISHERButterfly Media Inc

DIRECTOR OF COMMUNITY RELATIONSWendy Ward

GRAPHIC DESIGNERFina Florez

8181 Professional Place Landover MD 20785To Advertise please call 1-866-517-5049

June - July 2016 3

Percutaneous Mechanical Disc Decompression is the treatment of Sciatica It is a less invasive pro-cedure performed using a needle to decompress bulging or herniated lumbar discs

WheN shouLd you coNsider this treAtMeNtbull Unilateral leg pain of at least three months durationbull Radiculopathy correlating with MRI findingsbull Positive straight leg raising testbull Well maintained discbull No response to conservative treatmentbull No response to epidural injectionsbull Short term relief following selective nerve root blockbull Contained disc herniation

AdVANtAGesbull Less invasive than open surgerybull Less expensivebull Less risk of destabilizationbull Less risk of breach of the spinal canalbull Less risk of chronic nerve root irritationbull Less risk of Epidural Fibrosis (scar formation)

In the properly trained and experienced hands percu-taneous discectomy is a safe and less invasive alternative to Laminectomy surgery (Laminectomy is an orthopaedic spine operation to remove the portion of the vertebral bone called the lamina)

The new state of the art procedure may be an alternative to Laminectomy in carefully selected patients There are nu-

merous studies that show that it is an effective modality of treatment for these patients Here at the Washington Metro Pain Institute we perform this and many other outpatient pain management procedures in a safe state of the art fa-cility

Safe and monitored sedation is provided by an experi-enced Anesthesiologist for your comfort

Dr Haddis Hagos is an interventional pain physician who has been in practice for over 20 years He is board certified by the American Board of Anesthesiology in pain management

7300 Hanover Drive Ste 204 Greenbelt Maryland 20770 7500 Greenway Center Drive Ste 940 Greenbelt Maryland 20770

Phone (301) 220-2333

Dr Foster joined our practice six months ago She graduated from Boston University medical school did her residency in Anesthesiology and pain medicine at the University of Maryland Dr Foster is married and a mother of two children

Does Your Back Hurt

ldquoA state of the art alternative to back

surgeryrdquo

By Haddis T Hagos MD

thiNkiNG oF trAVeLiNG

Travel immunizations available Some countries require a yellow fever vaccine prior to

entry We are yellow fever certified

Call for an appointment

FEATURE STORY

wjwomencom4

Borgis Pro Regular

Venti BoldVenti Medium

59

Across from IKEA

M-F 8a-10p | S 8a-6p | Su 10a-6p(301) 313-0555

10260 Baltimore AveCollege Park

69

The Massage that Can Change Your Life and Lower Stress

By Rachel HoYou may only think of a massage as pampering but the truth is the benefits from a massage go beyond relaxation

Receiving massages regularly can help contribute to your long term health and well-being Having provided over 50 million therapeutic massages nationwide we know the benefits massages can offer Our therapists at Massage Envy are professionally trained on the latest techniques to help you on your journey to better health With our three locations in

the BaltimoreDC area you are only a short distance away from experiencing the variety of massage services that we offer

Studies have shown that the key to achieving a healthier lifestyle is a reduction in stress which is one of the key benefits massages provide As stress is universal nearly everyone can benefit from the stress relief that a massage session offers

Research has even shown that regular massage sessions can significantly lower your heart rate blood pressure and insulin levels This leads to a reduction in daily stress and provides long term benefits of looking and feeling healthier In

addition massages have many other long term health benefits such as reducing pain improving energy levels and aligning posture

We offer a variety of services to help decrease stress levels and promote well-being These range from the Swedish massages that are meant to relax the entire body and decrease anxiety to Deep Tissue massages that focus on deeper layers of muscle tissues to provide pain relief We also offer a relaxing Hot Stone Envyreg massage where direct heat from stones is used to relax muscle tension and increase circulation in the body Other services we perform include trigger

point reflexology cranial sacral and myofascial all of which target specific tissue areas In addition to our massages we offer enhanced therapies to strengthen the therapeutic relief of any massage Our most popular is AromaTherapy where therapeutic oils from herbs flowers and fruits are blended with massage lotion to create a relaxing environment We offer four different blends of oil to match each of your needs For example for those

requiring help dealing with stress and nervousness we recommend the Anxiety Release blend which promotes inner peace and harmony through a combination of lavender chamomile vetiver and citrus The result of this AromaTherapy

will be pure tranquility A complement to our massages is the Muradreg Healthy skin facials where our trained estheticians will help dramatically improve the look and feel of your skin Through our partnership with Muradreg we can offer our guests healthy

and radiant looking skin while reducing blemishes targeting skin damage and restoring skin to a youthful appearance All of which will decrease stress levels and leave you feeling refreshed

Knowing that regular massages can promote well-being and good health we offer customized wellness programs so that you can have regular access to massages facials and Muradreg products when necessary To start improving your health today contact one of our locations at College Park Laurel or Woodmore Our Wellness Consultants will help guide you

through the process of choosing what services are right for you and your health They will help get you started on a wellness plan that will allow you to start reducing your stress levels and get your health back on track We look forward to

taking this journey to better health with you

You may only think of a massage as pampering but the truth is the benefits from a massage go beyond relaxation Receiving massag-es regularly can help contribute to your long term health and well-be-ing Having provided over 50 million therapeutic massages nationwide we know the benefits massages can offer Our therapists at Massage Envy are professionally trained on the latest techniques to help you on your journey to better health With our three locations in the BaltimoreDC area you are only a short distance away from experiencing the variety of massage services that we offer

Studies have shown that the key to achieving a healthier lifestyle is a reduction in stress which is one of the key benefits massages provide As stress is universal nearly everyone can benefit from the stress relief that a massage session offers

Research has even shown that regular massage sessions can significantly lower your heart rate blood pressure and insulin levels This leads to a reduction in daily stress and provides long term bene-fits of looking and feeling healthier In addition massages have many other long term health benefits such as reducing pain improving ener-gy levels and aligning posture

We offer a variety of services to help decrease stress levels and promote well-being These range from the Swedish massages that are meant to relax the entire body and decrease anxiety to Deep Tissue massages that focus on deeper layers of muscle tissues to provide pain relief We also offer a relaxing Hot Stone Envyreg massage where direct heat from stones is used to relax muscle tension and increase circulation in the body Other services we perform include trigger point reflexology cranial sacral and myofascial all of which target specific tissue areas

In addition to our massages we offer enhanced therapies to strengthen the therapeutic relief of any massage

Our most popular is AromaTherapy where therapeutic oils from herbs flowers and fruits are blended with massage lotion to create a relaxing environment We offer four different blends of oil to match each of your needs For example for those requiring help dealing with stress and nervousness we recommend the Anxiety Release blend which promotes inner peace and harmony through a combination of lavender chamomile vetiver and citrus The result of this AromaTher-apy will be pure tranquility

A complement to our massages is the Muradreg Healthy skin fa-cials where our trained estheticians will help dramatically improve the look and feel of your skin Through our partnership with Muradreg we can offer our guests healthy and radiant looking skin while reducing blemishes targeting skin damage and restoring skin to a youthful ap-pearance

All of which will decrease stress levels and leave you feeling re-freshed Knowing that regular massages can promote well-being and good health we offer customized wellness programs so that you can have regular access to massages facials and Muradreg products when necessary To start improving your health today contact one of our locations at College Park Laurel or Woodmore Our Wellness Con-sultants will help guide you through the process of choosing what ser-vices are right for you and your health They will help get you started on a wellness plan that will allow you to start reducing your stress levels and get your health back on track We look forward to taking this journey to better health with you

The Massage that Can Change Your Life and Lower Stress By Rachel Hoff

June - July 2016 5

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJhealthy lifestyles

wjwomencom 8

Much of my medical practice is devoted to working with people in their40rsquos- 60rsquos who just donrsquot feel well and are looking for some way to restoretheir health and vitality

While generally not seriously ill (and I always make sure of that in myinitial health evaluation) they complain of fatigue poor sleep achiness lossof motivation and other issues that they think are inevitable at their age I letthem know that vitality and aliveness are possible at almost any age

e approach is rather simple Your current state of health is simply theresult of the interface of their genetic makeup and their lifestyle meaningtheir diet amount of exercise sleep stress toxicity and other factors Andwhile you cannot alter someonersquos genetics altering lifestyle factors canabsolutely alter how genes function and express themselves

When people (more often women) enter their 40rsquos their sleep patternsbegin to deteriorate Without adequate deep sleep the body cannot healand restore itself and chronic fatigue aches anddiscomfort ensue Approaching sleep issuescomprehensively including possibly a sleep studyexamining sleep habits and using both natural andpharmaceutical interventions (as well as hormonalrestoration) can make an enormous di erence in sleepand overall health

Digestive function e gut produces 85 of thebodyrsquos neurotransmitters and the bacterial content ofthe gut is intimately connected to our health Often Isee people with chronic issues such as heartburnabdominal pain constipation and diarrhea We have tolook at chronic infections malabsorption andin ammation and x these Chronic bacterial and yeastovergrowth are frequent real problems that whentreated have signi cant positive e ects

en I address hormonal function Some thinkthat hormones decline with age A more empoweringview is that we age as our hormones declineAddressing thyroid and adrenal issues as well astestosterone estrogen and growth hormone levels asappropriate can make an enormous di erence inrestoring health and vitality

Bio-identical hormone replacement therapy whichuses hormones that are natural to the human body torestore and optimize health can make a dramaticdi erence Common symptoms seen in hormonaldisorders include fatigue lack of motivation anxietydulled thinking body pain and weakness and weightgain due to fat accumulation in conjunction with lossof muscle mass Addressing these issues is fairly simpleand must be customized to each individual Oftenpeople nd that they start sleeping better are more ableto perform at work and are simply happier when theirhormone status is optimized

Last and not least I deal with diet and exerciseEating in a way that promotes health and well being

requires realizing that what I call the ldquonutritional environmentrdquo does nothave our best interests in mindhellipjust look at rising rates of diabetes andobesity To be well you must x all nutritional de ciencies And nallyregular exercise is indispensablehellipif you want your body to work you haveto take care of your body is includes maintaining both strength exibilityand cardiovascular health

While this may sound complex it really is not and there is nothingbetter than feeling alive and well

Dr Weiss completed his undergraduate work at University of Virginia and is agraduate of McGill University Medical School he completed his Internship atthe University of Hawaii and Residency at St Elizabethrsquos Hospital in BostonAs head of Annapolis Integrative Medicine Dr Weiss specializes inpreventative health alternative approaches to wellness and treatingcomplex issues including CFS and Fibromyalgia

Reversing the Slow DeclineRESTORING VITALITY AND HEALTHby ALAN S WOISS MD

Reversing the slow declinerestoriNG VitALity ANd heALth

By Alan Weiss MD

wjwomencom6

Jennifer was my last appointment of the day and she was late Late meeting at work had to pick up the kids almost forgot she had even her annual GYN appoint-ment She apologized and of course I could still see

her As a working mother myself I empathized During her visit we reviewed her uneventful medical and family histo-ry and her physical examination was normal We discussed follow-up plans Her Pap smear results would be available next week and I would send her to get a mammogram since she recently celebrated her 40th birthday She disapproved saying ldquoI donrsquot need a mammogram I donrsquot have breast can-cer No one in my family has ever had breast cancer or any type of cancerrdquo She gave more reasons Too busy with work school and family mammograms were painful mammo-grams are for older women etc I had a rebuttal for each reason so we went back and forth Finally I handed her the form and insisted ldquoHumor me Get it done and then Irsquoll leave you alonerdquo

Jennifer and her husband came to my office the follow-ing week both in tears The mammogram was abnormal and a follow-up biopsy confirmed that she had breast can-cer She underwent surgery and radiation Luckily the can-cer was detected very early and her prognosis was excellent She is grateful to me for insisting on the mammogram And I am grateful that she listened

Counseling my patients about breast cancer screening is perhaps one of the most important things I do at my prac-tice Breast cancer is the most common cancer in women and accounts for 27 percent of all new cases of cancer di-agnosed in women A womanrsquos lifetime risk of developing breast cancer is 12 percent or 1 in 8 That means one out of every eight patients that I see will have breast cancer at some time in her life While prevention of breast cancer is not possible early detection of disease usually translates to a better outcome As an OBGYN I am aware that I can make a difference in my patientsrsquo lives by emphasizing screening guidelines aimed at early detection of breast cancer The American College of Obstetrics and Gynecology current-ly recommends self-breast exam clinical-breast exam and breast imaging (usually mammogram) beginning at age 40 Many women do not feel confident about doing self-breast exams for fear that they are not doing it correctly The key is to start at a younger age and get used to the normal feel

HEALTH amp WELLNESS

and look of both breasts Once an awareness of what feels and looks normal is established then abnormal changes are easier to detect For women still having menstrual cycles they may experience changes in breast texture during the menstrual cycle Any persistent abnormal findings should be reported to a health provider The clinical breast exam is accomplished during a womanrsquos yearly GYN visit It is im-portant to have this breast examination by a health care pro-fessional at least once a year as a simple and effective strate-gy for early detection of breast cancer

As an OBGYN I get a lot of questions about breast can-cer Here are a few

Q What exactly is breast cancer Cancer is a term used to describe when cells in any part

of the body start to grow abnormally The cells grow un-controllably forming a lump or tumor In the breast some tumors are benign not harmful and do not spread Breast

Mammograms for Early Detection of Breast cancer

June - July 2016 7

HEALTH amp WELLNESScancer typically refers to tumors that are harmful grow in size invade the entire breast and spread to other parts of the body

Q Who can get breast cancer Every woman can get breast cancer

Q how harmful is breast cancerBreast cancer is the second leading cause of cancer death

in women The breast cancer survival rate is lower among women whose cancer was detected at a later stage of dis-ease Survival is also lower in women diagnosed before age 40 Younger women with breast cancer tend to have more aggressive tumors that are less responsive to treatment Af-rican-American women also have lower survival rates than Caucasian women

Q is the risk higher for some womenWhile every woman is at risk for breast cancer some pa-

tients are at higher risk and may require enhanced screen-ing Known risk factors for breast cancer are increasing age family history older age at first full-term pregnancy early onset of menstrual cycles late menopause alcohol con-sumption physical inactivity and breast density For older women in menopause additional risks include obesity and use of hormone replacement therapy There is absolutely no scientific evidence that links underwire bras breast im-plants antiperspirant use and medical abortion to breast cancer

Keep in mind that having a risk factor or even several does not mean that you will get breast cancer Most women who have one or more risk factors never develop the breast cancer More important many women diagnosed with breast cancer have no risk factors For example even if no family member has ever had breast cancer the disease can still occur

Q What are the signs and symptoms of breast cancerTypically early breast cancer does not cause signs or

symptoms However all breast changes including lump in the breast or underarm nipple discharge or other nipple changes skin color or skin texture changes or breast pain should be reported to a doctor

Q i donrsquot have health insurance can i still get screened for breast cancer

The new health care laws give almost every woman access to cost-free or inexpensive preventive health care screenings Women are encouraged to be proactive and ap-ply for coverage If you missed the deadline for applying for health insurance last year open enrollment begins again on November 15th Some local imaging centers offer reason-

ellicott City9501 Old Annapolis Rd

Suite 305Ellicott City MD 21042

laurel8317 Cherry LaneLaurel MD 20707

Phone numbers443-380-0060410-730-7722

able- or reduced-priced mammograms The Howard Coun-ty Health Department Breast and Cervical Cancer Preven-tion Program also offers screening at no cost to qualified applicants

Q i am afraid how can i prevent breast cancerBreast cancer is scary Yet we do not have to be scared

or intimidated Every woman should pay close attention to her own body Be proactive Talk to a doctor about breast cancer screening Early detection is the key

ldquoWhile every woman is at risk for breast

cancer some patients are at higher risk and may require enhanced

screeningrdquo

wjwomencom8

HEALTH amp WELLNESS

Whatever the childrsquos age it is important to be consistent when it comes to discipline If the adult does not stick to the established rules and consequences then the children arenrsquot

likely to either

AGes 0 to 2Babies and toddlers are curious by nature Elimination

of the temptations and the no-no items from the start are a wise idea they should be kept well out of reach When a crawling baby or roving toddler is on the move toward an unacceptable or dangerous play object calmly say ldquoNordquo and either remove the child from the area or distract them with an appropriate activity Timeouts can be effective discipline for toddlers Hitting biting spitting and kicking are all un-acceptable behaviors A child who engages in them should be told why the behavior is unacceptable and taken to a des-ignated timeout area It is important to not spank hit or slap a child of any age Babies and toddlers especially are unlikely to be able to make any connection between their behavior and the physical punishment They only feel the pain of the hit

AGes 3 to 5As a child grows they begin to understand that there is

a connection between their actions and the consequences they may cause So it is important to communicate the fam-ily rules Explain your expectations regarding their behavior prior to punishing them for a particular behavior If there is a no coloring on the walls rule explain this to your child when you give them the new crayons or paint set Discuss why it is not allowed and what will happen if they do mark up the walls (they must help clean up the wall and they are not able to use the crayons or paint for the remainder of the day) It is important to establish rules and let your child know they are expected to listen or accept the consequenc-es Always be consistent it is the key to effective discipline Make a decision on what the rules are and then uphold them Remember to be clear on what behaviors will be pun-ished but also remember to praise and reward good behav-iors Teaching children how to control misbehavior with the use of a chart with boxes for each day of the week can be a helpful tool The chart can be posted on a wall or refrigera-tor where they can visually track the good and unacceptable behaviors everyday This will give you and your child a con-crete look at their behavioral progress Discipline should not

only be about punishment but also about recognizing good behavior Timeouts can also work well with this age group allowing the child to think about how they have behaved Experts say 1 minute for each year of age is a good rule of thumb while others recommend using the timeout until the child is calmed down to teach self-regulation

AGes 6 to 8Timeouts and consequences are an effective discipline

strategy for this age group Consistency is crucial as well as the follow through for the discipline Make good on any promises of discipline or else you risk undermining your authority Children have to believe that you mean what you say Your yes should mean yes and your no should mean no Make sure that you do not make unrealistic threats of pun-ishment in anger since not following through could weak-en all your threats For example if you state you will turn the car around and go home because of bad behavior make sure you do exactly that The creditability yoursquoll gain with your children is much more valuable than a lost day at the park or beach Also remember that huge punishments may take away your power as a parent Grounding a child for a month may not motivate them to change behaviors because everything has been taken away

AGes 9 to 12With this age group as with all age groups children can

be disciplined with natural consequences They begin to re-

discipline and your childSubmitted by Janet V Johnson MD

teaching children how to control misbehavior with the use of a chart with boxes for

each day of the week can be a helpful toolrdquoldquo

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

4716 Baltimore Ave Hyattsville Md 20781Monday - Saturday from 800 am - 800 pm servicemagicbenzservicecom

Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom2

Volume 52 issue 3

03 - 2122 - 2930 - 3132 - 35

36 - 3839 - 46

FEATURE STORYHEALTH amp WELLNESSBUSINESSADS

TRAVELHOME IMPROVEMENTENTERTaINMENTfOOd

W Jomenrsquos ournal

with over 32 years of experience The Womenrsquos Journal is a brand you can trust it is a primary resource for women each edition is published bi-monthly and distributed free of charge You can find a copy of the journal where savvy women shop the journal also has subscribers that pay to have the journal de-livered to their home or business

PUBLISHERButterfly Media Inc

DIRECTOR OF COMMUNITY RELATIONSWendy Ward

GRAPHIC DESIGNERFina Florez

8181 Professional Place Landover MD 20785To Advertise please call 1-866-517-5049

June - July 2016 3

Percutaneous Mechanical Disc Decompression is the treatment of Sciatica It is a less invasive pro-cedure performed using a needle to decompress bulging or herniated lumbar discs

WheN shouLd you coNsider this treAtMeNtbull Unilateral leg pain of at least three months durationbull Radiculopathy correlating with MRI findingsbull Positive straight leg raising testbull Well maintained discbull No response to conservative treatmentbull No response to epidural injectionsbull Short term relief following selective nerve root blockbull Contained disc herniation

AdVANtAGesbull Less invasive than open surgerybull Less expensivebull Less risk of destabilizationbull Less risk of breach of the spinal canalbull Less risk of chronic nerve root irritationbull Less risk of Epidural Fibrosis (scar formation)

In the properly trained and experienced hands percu-taneous discectomy is a safe and less invasive alternative to Laminectomy surgery (Laminectomy is an orthopaedic spine operation to remove the portion of the vertebral bone called the lamina)

The new state of the art procedure may be an alternative to Laminectomy in carefully selected patients There are nu-

merous studies that show that it is an effective modality of treatment for these patients Here at the Washington Metro Pain Institute we perform this and many other outpatient pain management procedures in a safe state of the art fa-cility

Safe and monitored sedation is provided by an experi-enced Anesthesiologist for your comfort

Dr Haddis Hagos is an interventional pain physician who has been in practice for over 20 years He is board certified by the American Board of Anesthesiology in pain management

7300 Hanover Drive Ste 204 Greenbelt Maryland 20770 7500 Greenway Center Drive Ste 940 Greenbelt Maryland 20770

Phone (301) 220-2333

Dr Foster joined our practice six months ago She graduated from Boston University medical school did her residency in Anesthesiology and pain medicine at the University of Maryland Dr Foster is married and a mother of two children

Does Your Back Hurt

ldquoA state of the art alternative to back

surgeryrdquo

By Haddis T Hagos MD

thiNkiNG oF trAVeLiNG

Travel immunizations available Some countries require a yellow fever vaccine prior to

entry We are yellow fever certified

Call for an appointment

FEATURE STORY

wjwomencom4

Borgis Pro Regular

Venti BoldVenti Medium

59

Across from IKEA

M-F 8a-10p | S 8a-6p | Su 10a-6p(301) 313-0555

10260 Baltimore AveCollege Park

69

The Massage that Can Change Your Life and Lower Stress

By Rachel HoYou may only think of a massage as pampering but the truth is the benefits from a massage go beyond relaxation

Receiving massages regularly can help contribute to your long term health and well-being Having provided over 50 million therapeutic massages nationwide we know the benefits massages can offer Our therapists at Massage Envy are professionally trained on the latest techniques to help you on your journey to better health With our three locations in

the BaltimoreDC area you are only a short distance away from experiencing the variety of massage services that we offer

Studies have shown that the key to achieving a healthier lifestyle is a reduction in stress which is one of the key benefits massages provide As stress is universal nearly everyone can benefit from the stress relief that a massage session offers

Research has even shown that regular massage sessions can significantly lower your heart rate blood pressure and insulin levels This leads to a reduction in daily stress and provides long term benefits of looking and feeling healthier In

addition massages have many other long term health benefits such as reducing pain improving energy levels and aligning posture

We offer a variety of services to help decrease stress levels and promote well-being These range from the Swedish massages that are meant to relax the entire body and decrease anxiety to Deep Tissue massages that focus on deeper layers of muscle tissues to provide pain relief We also offer a relaxing Hot Stone Envyreg massage where direct heat from stones is used to relax muscle tension and increase circulation in the body Other services we perform include trigger

point reflexology cranial sacral and myofascial all of which target specific tissue areas In addition to our massages we offer enhanced therapies to strengthen the therapeutic relief of any massage Our most popular is AromaTherapy where therapeutic oils from herbs flowers and fruits are blended with massage lotion to create a relaxing environment We offer four different blends of oil to match each of your needs For example for those

requiring help dealing with stress and nervousness we recommend the Anxiety Release blend which promotes inner peace and harmony through a combination of lavender chamomile vetiver and citrus The result of this AromaTherapy

will be pure tranquility A complement to our massages is the Muradreg Healthy skin facials where our trained estheticians will help dramatically improve the look and feel of your skin Through our partnership with Muradreg we can offer our guests healthy

and radiant looking skin while reducing blemishes targeting skin damage and restoring skin to a youthful appearance All of which will decrease stress levels and leave you feeling refreshed

Knowing that regular massages can promote well-being and good health we offer customized wellness programs so that you can have regular access to massages facials and Muradreg products when necessary To start improving your health today contact one of our locations at College Park Laurel or Woodmore Our Wellness Consultants will help guide you

through the process of choosing what services are right for you and your health They will help get you started on a wellness plan that will allow you to start reducing your stress levels and get your health back on track We look forward to

taking this journey to better health with you

You may only think of a massage as pampering but the truth is the benefits from a massage go beyond relaxation Receiving massag-es regularly can help contribute to your long term health and well-be-ing Having provided over 50 million therapeutic massages nationwide we know the benefits massages can offer Our therapists at Massage Envy are professionally trained on the latest techniques to help you on your journey to better health With our three locations in the BaltimoreDC area you are only a short distance away from experiencing the variety of massage services that we offer

Studies have shown that the key to achieving a healthier lifestyle is a reduction in stress which is one of the key benefits massages provide As stress is universal nearly everyone can benefit from the stress relief that a massage session offers

Research has even shown that regular massage sessions can significantly lower your heart rate blood pressure and insulin levels This leads to a reduction in daily stress and provides long term bene-fits of looking and feeling healthier In addition massages have many other long term health benefits such as reducing pain improving ener-gy levels and aligning posture

We offer a variety of services to help decrease stress levels and promote well-being These range from the Swedish massages that are meant to relax the entire body and decrease anxiety to Deep Tissue massages that focus on deeper layers of muscle tissues to provide pain relief We also offer a relaxing Hot Stone Envyreg massage where direct heat from stones is used to relax muscle tension and increase circulation in the body Other services we perform include trigger point reflexology cranial sacral and myofascial all of which target specific tissue areas

In addition to our massages we offer enhanced therapies to strengthen the therapeutic relief of any massage

Our most popular is AromaTherapy where therapeutic oils from herbs flowers and fruits are blended with massage lotion to create a relaxing environment We offer four different blends of oil to match each of your needs For example for those requiring help dealing with stress and nervousness we recommend the Anxiety Release blend which promotes inner peace and harmony through a combination of lavender chamomile vetiver and citrus The result of this AromaTher-apy will be pure tranquility

A complement to our massages is the Muradreg Healthy skin fa-cials where our trained estheticians will help dramatically improve the look and feel of your skin Through our partnership with Muradreg we can offer our guests healthy and radiant looking skin while reducing blemishes targeting skin damage and restoring skin to a youthful ap-pearance

All of which will decrease stress levels and leave you feeling re-freshed Knowing that regular massages can promote well-being and good health we offer customized wellness programs so that you can have regular access to massages facials and Muradreg products when necessary To start improving your health today contact one of our locations at College Park Laurel or Woodmore Our Wellness Con-sultants will help guide you through the process of choosing what ser-vices are right for you and your health They will help get you started on a wellness plan that will allow you to start reducing your stress levels and get your health back on track We look forward to taking this journey to better health with you

The Massage that Can Change Your Life and Lower Stress By Rachel Hoff

June - July 2016 5

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJhealthy lifestyles

wjwomencom 8

Much of my medical practice is devoted to working with people in their40rsquos- 60rsquos who just donrsquot feel well and are looking for some way to restoretheir health and vitality

While generally not seriously ill (and I always make sure of that in myinitial health evaluation) they complain of fatigue poor sleep achiness lossof motivation and other issues that they think are inevitable at their age I letthem know that vitality and aliveness are possible at almost any age

e approach is rather simple Your current state of health is simply theresult of the interface of their genetic makeup and their lifestyle meaningtheir diet amount of exercise sleep stress toxicity and other factors Andwhile you cannot alter someonersquos genetics altering lifestyle factors canabsolutely alter how genes function and express themselves

When people (more often women) enter their 40rsquos their sleep patternsbegin to deteriorate Without adequate deep sleep the body cannot healand restore itself and chronic fatigue aches anddiscomfort ensue Approaching sleep issuescomprehensively including possibly a sleep studyexamining sleep habits and using both natural andpharmaceutical interventions (as well as hormonalrestoration) can make an enormous di erence in sleepand overall health

Digestive function e gut produces 85 of thebodyrsquos neurotransmitters and the bacterial content ofthe gut is intimately connected to our health Often Isee people with chronic issues such as heartburnabdominal pain constipation and diarrhea We have tolook at chronic infections malabsorption andin ammation and x these Chronic bacterial and yeastovergrowth are frequent real problems that whentreated have signi cant positive e ects

en I address hormonal function Some thinkthat hormones decline with age A more empoweringview is that we age as our hormones declineAddressing thyroid and adrenal issues as well astestosterone estrogen and growth hormone levels asappropriate can make an enormous di erence inrestoring health and vitality

Bio-identical hormone replacement therapy whichuses hormones that are natural to the human body torestore and optimize health can make a dramaticdi erence Common symptoms seen in hormonaldisorders include fatigue lack of motivation anxietydulled thinking body pain and weakness and weightgain due to fat accumulation in conjunction with lossof muscle mass Addressing these issues is fairly simpleand must be customized to each individual Oftenpeople nd that they start sleeping better are more ableto perform at work and are simply happier when theirhormone status is optimized

Last and not least I deal with diet and exerciseEating in a way that promotes health and well being

requires realizing that what I call the ldquonutritional environmentrdquo does nothave our best interests in mindhellipjust look at rising rates of diabetes andobesity To be well you must x all nutritional de ciencies And nallyregular exercise is indispensablehellipif you want your body to work you haveto take care of your body is includes maintaining both strength exibilityand cardiovascular health

While this may sound complex it really is not and there is nothingbetter than feeling alive and well

Dr Weiss completed his undergraduate work at University of Virginia and is agraduate of McGill University Medical School he completed his Internship atthe University of Hawaii and Residency at St Elizabethrsquos Hospital in BostonAs head of Annapolis Integrative Medicine Dr Weiss specializes inpreventative health alternative approaches to wellness and treatingcomplex issues including CFS and Fibromyalgia

Reversing the Slow DeclineRESTORING VITALITY AND HEALTHby ALAN S WOISS MD

Reversing the slow declinerestoriNG VitALity ANd heALth

By Alan Weiss MD

wjwomencom6

Jennifer was my last appointment of the day and she was late Late meeting at work had to pick up the kids almost forgot she had even her annual GYN appoint-ment She apologized and of course I could still see

her As a working mother myself I empathized During her visit we reviewed her uneventful medical and family histo-ry and her physical examination was normal We discussed follow-up plans Her Pap smear results would be available next week and I would send her to get a mammogram since she recently celebrated her 40th birthday She disapproved saying ldquoI donrsquot need a mammogram I donrsquot have breast can-cer No one in my family has ever had breast cancer or any type of cancerrdquo She gave more reasons Too busy with work school and family mammograms were painful mammo-grams are for older women etc I had a rebuttal for each reason so we went back and forth Finally I handed her the form and insisted ldquoHumor me Get it done and then Irsquoll leave you alonerdquo

Jennifer and her husband came to my office the follow-ing week both in tears The mammogram was abnormal and a follow-up biopsy confirmed that she had breast can-cer She underwent surgery and radiation Luckily the can-cer was detected very early and her prognosis was excellent She is grateful to me for insisting on the mammogram And I am grateful that she listened

Counseling my patients about breast cancer screening is perhaps one of the most important things I do at my prac-tice Breast cancer is the most common cancer in women and accounts for 27 percent of all new cases of cancer di-agnosed in women A womanrsquos lifetime risk of developing breast cancer is 12 percent or 1 in 8 That means one out of every eight patients that I see will have breast cancer at some time in her life While prevention of breast cancer is not possible early detection of disease usually translates to a better outcome As an OBGYN I am aware that I can make a difference in my patientsrsquo lives by emphasizing screening guidelines aimed at early detection of breast cancer The American College of Obstetrics and Gynecology current-ly recommends self-breast exam clinical-breast exam and breast imaging (usually mammogram) beginning at age 40 Many women do not feel confident about doing self-breast exams for fear that they are not doing it correctly The key is to start at a younger age and get used to the normal feel

HEALTH amp WELLNESS

and look of both breasts Once an awareness of what feels and looks normal is established then abnormal changes are easier to detect For women still having menstrual cycles they may experience changes in breast texture during the menstrual cycle Any persistent abnormal findings should be reported to a health provider The clinical breast exam is accomplished during a womanrsquos yearly GYN visit It is im-portant to have this breast examination by a health care pro-fessional at least once a year as a simple and effective strate-gy for early detection of breast cancer

As an OBGYN I get a lot of questions about breast can-cer Here are a few

Q What exactly is breast cancer Cancer is a term used to describe when cells in any part

of the body start to grow abnormally The cells grow un-controllably forming a lump or tumor In the breast some tumors are benign not harmful and do not spread Breast

Mammograms for Early Detection of Breast cancer

June - July 2016 7

HEALTH amp WELLNESScancer typically refers to tumors that are harmful grow in size invade the entire breast and spread to other parts of the body

Q Who can get breast cancer Every woman can get breast cancer

Q how harmful is breast cancerBreast cancer is the second leading cause of cancer death

in women The breast cancer survival rate is lower among women whose cancer was detected at a later stage of dis-ease Survival is also lower in women diagnosed before age 40 Younger women with breast cancer tend to have more aggressive tumors that are less responsive to treatment Af-rican-American women also have lower survival rates than Caucasian women

Q is the risk higher for some womenWhile every woman is at risk for breast cancer some pa-

tients are at higher risk and may require enhanced screen-ing Known risk factors for breast cancer are increasing age family history older age at first full-term pregnancy early onset of menstrual cycles late menopause alcohol con-sumption physical inactivity and breast density For older women in menopause additional risks include obesity and use of hormone replacement therapy There is absolutely no scientific evidence that links underwire bras breast im-plants antiperspirant use and medical abortion to breast cancer

Keep in mind that having a risk factor or even several does not mean that you will get breast cancer Most women who have one or more risk factors never develop the breast cancer More important many women diagnosed with breast cancer have no risk factors For example even if no family member has ever had breast cancer the disease can still occur

Q What are the signs and symptoms of breast cancerTypically early breast cancer does not cause signs or

symptoms However all breast changes including lump in the breast or underarm nipple discharge or other nipple changes skin color or skin texture changes or breast pain should be reported to a doctor

Q i donrsquot have health insurance can i still get screened for breast cancer

The new health care laws give almost every woman access to cost-free or inexpensive preventive health care screenings Women are encouraged to be proactive and ap-ply for coverage If you missed the deadline for applying for health insurance last year open enrollment begins again on November 15th Some local imaging centers offer reason-

ellicott City9501 Old Annapolis Rd

Suite 305Ellicott City MD 21042

laurel8317 Cherry LaneLaurel MD 20707

Phone numbers443-380-0060410-730-7722

able- or reduced-priced mammograms The Howard Coun-ty Health Department Breast and Cervical Cancer Preven-tion Program also offers screening at no cost to qualified applicants

Q i am afraid how can i prevent breast cancerBreast cancer is scary Yet we do not have to be scared

or intimidated Every woman should pay close attention to her own body Be proactive Talk to a doctor about breast cancer screening Early detection is the key

ldquoWhile every woman is at risk for breast

cancer some patients are at higher risk and may require enhanced

screeningrdquo

wjwomencom8

HEALTH amp WELLNESS

Whatever the childrsquos age it is important to be consistent when it comes to discipline If the adult does not stick to the established rules and consequences then the children arenrsquot

likely to either

AGes 0 to 2Babies and toddlers are curious by nature Elimination

of the temptations and the no-no items from the start are a wise idea they should be kept well out of reach When a crawling baby or roving toddler is on the move toward an unacceptable or dangerous play object calmly say ldquoNordquo and either remove the child from the area or distract them with an appropriate activity Timeouts can be effective discipline for toddlers Hitting biting spitting and kicking are all un-acceptable behaviors A child who engages in them should be told why the behavior is unacceptable and taken to a des-ignated timeout area It is important to not spank hit or slap a child of any age Babies and toddlers especially are unlikely to be able to make any connection between their behavior and the physical punishment They only feel the pain of the hit

AGes 3 to 5As a child grows they begin to understand that there is

a connection between their actions and the consequences they may cause So it is important to communicate the fam-ily rules Explain your expectations regarding their behavior prior to punishing them for a particular behavior If there is a no coloring on the walls rule explain this to your child when you give them the new crayons or paint set Discuss why it is not allowed and what will happen if they do mark up the walls (they must help clean up the wall and they are not able to use the crayons or paint for the remainder of the day) It is important to establish rules and let your child know they are expected to listen or accept the consequenc-es Always be consistent it is the key to effective discipline Make a decision on what the rules are and then uphold them Remember to be clear on what behaviors will be pun-ished but also remember to praise and reward good behav-iors Teaching children how to control misbehavior with the use of a chart with boxes for each day of the week can be a helpful tool The chart can be posted on a wall or refrigera-tor where they can visually track the good and unacceptable behaviors everyday This will give you and your child a con-crete look at their behavioral progress Discipline should not

only be about punishment but also about recognizing good behavior Timeouts can also work well with this age group allowing the child to think about how they have behaved Experts say 1 minute for each year of age is a good rule of thumb while others recommend using the timeout until the child is calmed down to teach self-regulation

AGes 6 to 8Timeouts and consequences are an effective discipline

strategy for this age group Consistency is crucial as well as the follow through for the discipline Make good on any promises of discipline or else you risk undermining your authority Children have to believe that you mean what you say Your yes should mean yes and your no should mean no Make sure that you do not make unrealistic threats of pun-ishment in anger since not following through could weak-en all your threats For example if you state you will turn the car around and go home because of bad behavior make sure you do exactly that The creditability yoursquoll gain with your children is much more valuable than a lost day at the park or beach Also remember that huge punishments may take away your power as a parent Grounding a child for a month may not motivate them to change behaviors because everything has been taken away

AGes 9 to 12With this age group as with all age groups children can

be disciplined with natural consequences They begin to re-

discipline and your childSubmitted by Janet V Johnson MD

teaching children how to control misbehavior with the use of a chart with boxes for

each day of the week can be a helpful toolrdquoldquo

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 3

Percutaneous Mechanical Disc Decompression is the treatment of Sciatica It is a less invasive pro-cedure performed using a needle to decompress bulging or herniated lumbar discs

WheN shouLd you coNsider this treAtMeNtbull Unilateral leg pain of at least three months durationbull Radiculopathy correlating with MRI findingsbull Positive straight leg raising testbull Well maintained discbull No response to conservative treatmentbull No response to epidural injectionsbull Short term relief following selective nerve root blockbull Contained disc herniation

AdVANtAGesbull Less invasive than open surgerybull Less expensivebull Less risk of destabilizationbull Less risk of breach of the spinal canalbull Less risk of chronic nerve root irritationbull Less risk of Epidural Fibrosis (scar formation)

In the properly trained and experienced hands percu-taneous discectomy is a safe and less invasive alternative to Laminectomy surgery (Laminectomy is an orthopaedic spine operation to remove the portion of the vertebral bone called the lamina)

The new state of the art procedure may be an alternative to Laminectomy in carefully selected patients There are nu-

merous studies that show that it is an effective modality of treatment for these patients Here at the Washington Metro Pain Institute we perform this and many other outpatient pain management procedures in a safe state of the art fa-cility

Safe and monitored sedation is provided by an experi-enced Anesthesiologist for your comfort

Dr Haddis Hagos is an interventional pain physician who has been in practice for over 20 years He is board certified by the American Board of Anesthesiology in pain management

7300 Hanover Drive Ste 204 Greenbelt Maryland 20770 7500 Greenway Center Drive Ste 940 Greenbelt Maryland 20770

Phone (301) 220-2333

Dr Foster joined our practice six months ago She graduated from Boston University medical school did her residency in Anesthesiology and pain medicine at the University of Maryland Dr Foster is married and a mother of two children

Does Your Back Hurt

ldquoA state of the art alternative to back

surgeryrdquo

By Haddis T Hagos MD

thiNkiNG oF trAVeLiNG

Travel immunizations available Some countries require a yellow fever vaccine prior to

entry We are yellow fever certified

Call for an appointment

FEATURE STORY

wjwomencom4

Borgis Pro Regular

Venti BoldVenti Medium

59

Across from IKEA

M-F 8a-10p | S 8a-6p | Su 10a-6p(301) 313-0555

10260 Baltimore AveCollege Park

69

The Massage that Can Change Your Life and Lower Stress

By Rachel HoYou may only think of a massage as pampering but the truth is the benefits from a massage go beyond relaxation

Receiving massages regularly can help contribute to your long term health and well-being Having provided over 50 million therapeutic massages nationwide we know the benefits massages can offer Our therapists at Massage Envy are professionally trained on the latest techniques to help you on your journey to better health With our three locations in

the BaltimoreDC area you are only a short distance away from experiencing the variety of massage services that we offer

Studies have shown that the key to achieving a healthier lifestyle is a reduction in stress which is one of the key benefits massages provide As stress is universal nearly everyone can benefit from the stress relief that a massage session offers

Research has even shown that regular massage sessions can significantly lower your heart rate blood pressure and insulin levels This leads to a reduction in daily stress and provides long term benefits of looking and feeling healthier In

addition massages have many other long term health benefits such as reducing pain improving energy levels and aligning posture

We offer a variety of services to help decrease stress levels and promote well-being These range from the Swedish massages that are meant to relax the entire body and decrease anxiety to Deep Tissue massages that focus on deeper layers of muscle tissues to provide pain relief We also offer a relaxing Hot Stone Envyreg massage where direct heat from stones is used to relax muscle tension and increase circulation in the body Other services we perform include trigger

point reflexology cranial sacral and myofascial all of which target specific tissue areas In addition to our massages we offer enhanced therapies to strengthen the therapeutic relief of any massage Our most popular is AromaTherapy where therapeutic oils from herbs flowers and fruits are blended with massage lotion to create a relaxing environment We offer four different blends of oil to match each of your needs For example for those

requiring help dealing with stress and nervousness we recommend the Anxiety Release blend which promotes inner peace and harmony through a combination of lavender chamomile vetiver and citrus The result of this AromaTherapy

will be pure tranquility A complement to our massages is the Muradreg Healthy skin facials where our trained estheticians will help dramatically improve the look and feel of your skin Through our partnership with Muradreg we can offer our guests healthy

and radiant looking skin while reducing blemishes targeting skin damage and restoring skin to a youthful appearance All of which will decrease stress levels and leave you feeling refreshed

Knowing that regular massages can promote well-being and good health we offer customized wellness programs so that you can have regular access to massages facials and Muradreg products when necessary To start improving your health today contact one of our locations at College Park Laurel or Woodmore Our Wellness Consultants will help guide you

through the process of choosing what services are right for you and your health They will help get you started on a wellness plan that will allow you to start reducing your stress levels and get your health back on track We look forward to

taking this journey to better health with you

You may only think of a massage as pampering but the truth is the benefits from a massage go beyond relaxation Receiving massag-es regularly can help contribute to your long term health and well-be-ing Having provided over 50 million therapeutic massages nationwide we know the benefits massages can offer Our therapists at Massage Envy are professionally trained on the latest techniques to help you on your journey to better health With our three locations in the BaltimoreDC area you are only a short distance away from experiencing the variety of massage services that we offer

Studies have shown that the key to achieving a healthier lifestyle is a reduction in stress which is one of the key benefits massages provide As stress is universal nearly everyone can benefit from the stress relief that a massage session offers

Research has even shown that regular massage sessions can significantly lower your heart rate blood pressure and insulin levels This leads to a reduction in daily stress and provides long term bene-fits of looking and feeling healthier In addition massages have many other long term health benefits such as reducing pain improving ener-gy levels and aligning posture

We offer a variety of services to help decrease stress levels and promote well-being These range from the Swedish massages that are meant to relax the entire body and decrease anxiety to Deep Tissue massages that focus on deeper layers of muscle tissues to provide pain relief We also offer a relaxing Hot Stone Envyreg massage where direct heat from stones is used to relax muscle tension and increase circulation in the body Other services we perform include trigger point reflexology cranial sacral and myofascial all of which target specific tissue areas

In addition to our massages we offer enhanced therapies to strengthen the therapeutic relief of any massage

Our most popular is AromaTherapy where therapeutic oils from herbs flowers and fruits are blended with massage lotion to create a relaxing environment We offer four different blends of oil to match each of your needs For example for those requiring help dealing with stress and nervousness we recommend the Anxiety Release blend which promotes inner peace and harmony through a combination of lavender chamomile vetiver and citrus The result of this AromaTher-apy will be pure tranquility

A complement to our massages is the Muradreg Healthy skin fa-cials where our trained estheticians will help dramatically improve the look and feel of your skin Through our partnership with Muradreg we can offer our guests healthy and radiant looking skin while reducing blemishes targeting skin damage and restoring skin to a youthful ap-pearance

All of which will decrease stress levels and leave you feeling re-freshed Knowing that regular massages can promote well-being and good health we offer customized wellness programs so that you can have regular access to massages facials and Muradreg products when necessary To start improving your health today contact one of our locations at College Park Laurel or Woodmore Our Wellness Con-sultants will help guide you through the process of choosing what ser-vices are right for you and your health They will help get you started on a wellness plan that will allow you to start reducing your stress levels and get your health back on track We look forward to taking this journey to better health with you

The Massage that Can Change Your Life and Lower Stress By Rachel Hoff

June - July 2016 5

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJhealthy lifestyles

wjwomencom 8

Much of my medical practice is devoted to working with people in their40rsquos- 60rsquos who just donrsquot feel well and are looking for some way to restoretheir health and vitality

While generally not seriously ill (and I always make sure of that in myinitial health evaluation) they complain of fatigue poor sleep achiness lossof motivation and other issues that they think are inevitable at their age I letthem know that vitality and aliveness are possible at almost any age

e approach is rather simple Your current state of health is simply theresult of the interface of their genetic makeup and their lifestyle meaningtheir diet amount of exercise sleep stress toxicity and other factors Andwhile you cannot alter someonersquos genetics altering lifestyle factors canabsolutely alter how genes function and express themselves

When people (more often women) enter their 40rsquos their sleep patternsbegin to deteriorate Without adequate deep sleep the body cannot healand restore itself and chronic fatigue aches anddiscomfort ensue Approaching sleep issuescomprehensively including possibly a sleep studyexamining sleep habits and using both natural andpharmaceutical interventions (as well as hormonalrestoration) can make an enormous di erence in sleepand overall health

Digestive function e gut produces 85 of thebodyrsquos neurotransmitters and the bacterial content ofthe gut is intimately connected to our health Often Isee people with chronic issues such as heartburnabdominal pain constipation and diarrhea We have tolook at chronic infections malabsorption andin ammation and x these Chronic bacterial and yeastovergrowth are frequent real problems that whentreated have signi cant positive e ects

en I address hormonal function Some thinkthat hormones decline with age A more empoweringview is that we age as our hormones declineAddressing thyroid and adrenal issues as well astestosterone estrogen and growth hormone levels asappropriate can make an enormous di erence inrestoring health and vitality

Bio-identical hormone replacement therapy whichuses hormones that are natural to the human body torestore and optimize health can make a dramaticdi erence Common symptoms seen in hormonaldisorders include fatigue lack of motivation anxietydulled thinking body pain and weakness and weightgain due to fat accumulation in conjunction with lossof muscle mass Addressing these issues is fairly simpleand must be customized to each individual Oftenpeople nd that they start sleeping better are more ableto perform at work and are simply happier when theirhormone status is optimized

Last and not least I deal with diet and exerciseEating in a way that promotes health and well being

requires realizing that what I call the ldquonutritional environmentrdquo does nothave our best interests in mindhellipjust look at rising rates of diabetes andobesity To be well you must x all nutritional de ciencies And nallyregular exercise is indispensablehellipif you want your body to work you haveto take care of your body is includes maintaining both strength exibilityand cardiovascular health

While this may sound complex it really is not and there is nothingbetter than feeling alive and well

Dr Weiss completed his undergraduate work at University of Virginia and is agraduate of McGill University Medical School he completed his Internship atthe University of Hawaii and Residency at St Elizabethrsquos Hospital in BostonAs head of Annapolis Integrative Medicine Dr Weiss specializes inpreventative health alternative approaches to wellness and treatingcomplex issues including CFS and Fibromyalgia

Reversing the Slow DeclineRESTORING VITALITY AND HEALTHby ALAN S WOISS MD

Reversing the slow declinerestoriNG VitALity ANd heALth

By Alan Weiss MD

wjwomencom6

Jennifer was my last appointment of the day and she was late Late meeting at work had to pick up the kids almost forgot she had even her annual GYN appoint-ment She apologized and of course I could still see

her As a working mother myself I empathized During her visit we reviewed her uneventful medical and family histo-ry and her physical examination was normal We discussed follow-up plans Her Pap smear results would be available next week and I would send her to get a mammogram since she recently celebrated her 40th birthday She disapproved saying ldquoI donrsquot need a mammogram I donrsquot have breast can-cer No one in my family has ever had breast cancer or any type of cancerrdquo She gave more reasons Too busy with work school and family mammograms were painful mammo-grams are for older women etc I had a rebuttal for each reason so we went back and forth Finally I handed her the form and insisted ldquoHumor me Get it done and then Irsquoll leave you alonerdquo

Jennifer and her husband came to my office the follow-ing week both in tears The mammogram was abnormal and a follow-up biopsy confirmed that she had breast can-cer She underwent surgery and radiation Luckily the can-cer was detected very early and her prognosis was excellent She is grateful to me for insisting on the mammogram And I am grateful that she listened

Counseling my patients about breast cancer screening is perhaps one of the most important things I do at my prac-tice Breast cancer is the most common cancer in women and accounts for 27 percent of all new cases of cancer di-agnosed in women A womanrsquos lifetime risk of developing breast cancer is 12 percent or 1 in 8 That means one out of every eight patients that I see will have breast cancer at some time in her life While prevention of breast cancer is not possible early detection of disease usually translates to a better outcome As an OBGYN I am aware that I can make a difference in my patientsrsquo lives by emphasizing screening guidelines aimed at early detection of breast cancer The American College of Obstetrics and Gynecology current-ly recommends self-breast exam clinical-breast exam and breast imaging (usually mammogram) beginning at age 40 Many women do not feel confident about doing self-breast exams for fear that they are not doing it correctly The key is to start at a younger age and get used to the normal feel

HEALTH amp WELLNESS

and look of both breasts Once an awareness of what feels and looks normal is established then abnormal changes are easier to detect For women still having menstrual cycles they may experience changes in breast texture during the menstrual cycle Any persistent abnormal findings should be reported to a health provider The clinical breast exam is accomplished during a womanrsquos yearly GYN visit It is im-portant to have this breast examination by a health care pro-fessional at least once a year as a simple and effective strate-gy for early detection of breast cancer

As an OBGYN I get a lot of questions about breast can-cer Here are a few

Q What exactly is breast cancer Cancer is a term used to describe when cells in any part

of the body start to grow abnormally The cells grow un-controllably forming a lump or tumor In the breast some tumors are benign not harmful and do not spread Breast

Mammograms for Early Detection of Breast cancer

June - July 2016 7

HEALTH amp WELLNESScancer typically refers to tumors that are harmful grow in size invade the entire breast and spread to other parts of the body

Q Who can get breast cancer Every woman can get breast cancer

Q how harmful is breast cancerBreast cancer is the second leading cause of cancer death

in women The breast cancer survival rate is lower among women whose cancer was detected at a later stage of dis-ease Survival is also lower in women diagnosed before age 40 Younger women with breast cancer tend to have more aggressive tumors that are less responsive to treatment Af-rican-American women also have lower survival rates than Caucasian women

Q is the risk higher for some womenWhile every woman is at risk for breast cancer some pa-

tients are at higher risk and may require enhanced screen-ing Known risk factors for breast cancer are increasing age family history older age at first full-term pregnancy early onset of menstrual cycles late menopause alcohol con-sumption physical inactivity and breast density For older women in menopause additional risks include obesity and use of hormone replacement therapy There is absolutely no scientific evidence that links underwire bras breast im-plants antiperspirant use and medical abortion to breast cancer

Keep in mind that having a risk factor or even several does not mean that you will get breast cancer Most women who have one or more risk factors never develop the breast cancer More important many women diagnosed with breast cancer have no risk factors For example even if no family member has ever had breast cancer the disease can still occur

Q What are the signs and symptoms of breast cancerTypically early breast cancer does not cause signs or

symptoms However all breast changes including lump in the breast or underarm nipple discharge or other nipple changes skin color or skin texture changes or breast pain should be reported to a doctor

Q i donrsquot have health insurance can i still get screened for breast cancer

The new health care laws give almost every woman access to cost-free or inexpensive preventive health care screenings Women are encouraged to be proactive and ap-ply for coverage If you missed the deadline for applying for health insurance last year open enrollment begins again on November 15th Some local imaging centers offer reason-

ellicott City9501 Old Annapolis Rd

Suite 305Ellicott City MD 21042

laurel8317 Cherry LaneLaurel MD 20707

Phone numbers443-380-0060410-730-7722

able- or reduced-priced mammograms The Howard Coun-ty Health Department Breast and Cervical Cancer Preven-tion Program also offers screening at no cost to qualified applicants

Q i am afraid how can i prevent breast cancerBreast cancer is scary Yet we do not have to be scared

or intimidated Every woman should pay close attention to her own body Be proactive Talk to a doctor about breast cancer screening Early detection is the key

ldquoWhile every woman is at risk for breast

cancer some patients are at higher risk and may require enhanced

screeningrdquo

wjwomencom8

HEALTH amp WELLNESS

Whatever the childrsquos age it is important to be consistent when it comes to discipline If the adult does not stick to the established rules and consequences then the children arenrsquot

likely to either

AGes 0 to 2Babies and toddlers are curious by nature Elimination

of the temptations and the no-no items from the start are a wise idea they should be kept well out of reach When a crawling baby or roving toddler is on the move toward an unacceptable or dangerous play object calmly say ldquoNordquo and either remove the child from the area or distract them with an appropriate activity Timeouts can be effective discipline for toddlers Hitting biting spitting and kicking are all un-acceptable behaviors A child who engages in them should be told why the behavior is unacceptable and taken to a des-ignated timeout area It is important to not spank hit or slap a child of any age Babies and toddlers especially are unlikely to be able to make any connection between their behavior and the physical punishment They only feel the pain of the hit

AGes 3 to 5As a child grows they begin to understand that there is

a connection between their actions and the consequences they may cause So it is important to communicate the fam-ily rules Explain your expectations regarding their behavior prior to punishing them for a particular behavior If there is a no coloring on the walls rule explain this to your child when you give them the new crayons or paint set Discuss why it is not allowed and what will happen if they do mark up the walls (they must help clean up the wall and they are not able to use the crayons or paint for the remainder of the day) It is important to establish rules and let your child know they are expected to listen or accept the consequenc-es Always be consistent it is the key to effective discipline Make a decision on what the rules are and then uphold them Remember to be clear on what behaviors will be pun-ished but also remember to praise and reward good behav-iors Teaching children how to control misbehavior with the use of a chart with boxes for each day of the week can be a helpful tool The chart can be posted on a wall or refrigera-tor where they can visually track the good and unacceptable behaviors everyday This will give you and your child a con-crete look at their behavioral progress Discipline should not

only be about punishment but also about recognizing good behavior Timeouts can also work well with this age group allowing the child to think about how they have behaved Experts say 1 minute for each year of age is a good rule of thumb while others recommend using the timeout until the child is calmed down to teach self-regulation

AGes 6 to 8Timeouts and consequences are an effective discipline

strategy for this age group Consistency is crucial as well as the follow through for the discipline Make good on any promises of discipline or else you risk undermining your authority Children have to believe that you mean what you say Your yes should mean yes and your no should mean no Make sure that you do not make unrealistic threats of pun-ishment in anger since not following through could weak-en all your threats For example if you state you will turn the car around and go home because of bad behavior make sure you do exactly that The creditability yoursquoll gain with your children is much more valuable than a lost day at the park or beach Also remember that huge punishments may take away your power as a parent Grounding a child for a month may not motivate them to change behaviors because everything has been taken away

AGes 9 to 12With this age group as with all age groups children can

be disciplined with natural consequences They begin to re-

discipline and your childSubmitted by Janet V Johnson MD

teaching children how to control misbehavior with the use of a chart with boxes for

each day of the week can be a helpful toolrdquoldquo

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom4

Borgis Pro Regular

Venti BoldVenti Medium

59

Across from IKEA

M-F 8a-10p | S 8a-6p | Su 10a-6p(301) 313-0555

10260 Baltimore AveCollege Park

69

The Massage that Can Change Your Life and Lower Stress

By Rachel HoYou may only think of a massage as pampering but the truth is the benefits from a massage go beyond relaxation

Receiving massages regularly can help contribute to your long term health and well-being Having provided over 50 million therapeutic massages nationwide we know the benefits massages can offer Our therapists at Massage Envy are professionally trained on the latest techniques to help you on your journey to better health With our three locations in

the BaltimoreDC area you are only a short distance away from experiencing the variety of massage services that we offer

Studies have shown that the key to achieving a healthier lifestyle is a reduction in stress which is one of the key benefits massages provide As stress is universal nearly everyone can benefit from the stress relief that a massage session offers

Research has even shown that regular massage sessions can significantly lower your heart rate blood pressure and insulin levels This leads to a reduction in daily stress and provides long term benefits of looking and feeling healthier In

addition massages have many other long term health benefits such as reducing pain improving energy levels and aligning posture

We offer a variety of services to help decrease stress levels and promote well-being These range from the Swedish massages that are meant to relax the entire body and decrease anxiety to Deep Tissue massages that focus on deeper layers of muscle tissues to provide pain relief We also offer a relaxing Hot Stone Envyreg massage where direct heat from stones is used to relax muscle tension and increase circulation in the body Other services we perform include trigger

point reflexology cranial sacral and myofascial all of which target specific tissue areas In addition to our massages we offer enhanced therapies to strengthen the therapeutic relief of any massage Our most popular is AromaTherapy where therapeutic oils from herbs flowers and fruits are blended with massage lotion to create a relaxing environment We offer four different blends of oil to match each of your needs For example for those

requiring help dealing with stress and nervousness we recommend the Anxiety Release blend which promotes inner peace and harmony through a combination of lavender chamomile vetiver and citrus The result of this AromaTherapy

will be pure tranquility A complement to our massages is the Muradreg Healthy skin facials where our trained estheticians will help dramatically improve the look and feel of your skin Through our partnership with Muradreg we can offer our guests healthy

and radiant looking skin while reducing blemishes targeting skin damage and restoring skin to a youthful appearance All of which will decrease stress levels and leave you feeling refreshed

Knowing that regular massages can promote well-being and good health we offer customized wellness programs so that you can have regular access to massages facials and Muradreg products when necessary To start improving your health today contact one of our locations at College Park Laurel or Woodmore Our Wellness Consultants will help guide you

through the process of choosing what services are right for you and your health They will help get you started on a wellness plan that will allow you to start reducing your stress levels and get your health back on track We look forward to

taking this journey to better health with you

You may only think of a massage as pampering but the truth is the benefits from a massage go beyond relaxation Receiving massag-es regularly can help contribute to your long term health and well-be-ing Having provided over 50 million therapeutic massages nationwide we know the benefits massages can offer Our therapists at Massage Envy are professionally trained on the latest techniques to help you on your journey to better health With our three locations in the BaltimoreDC area you are only a short distance away from experiencing the variety of massage services that we offer

Studies have shown that the key to achieving a healthier lifestyle is a reduction in stress which is one of the key benefits massages provide As stress is universal nearly everyone can benefit from the stress relief that a massage session offers

Research has even shown that regular massage sessions can significantly lower your heart rate blood pressure and insulin levels This leads to a reduction in daily stress and provides long term bene-fits of looking and feeling healthier In addition massages have many other long term health benefits such as reducing pain improving ener-gy levels and aligning posture

We offer a variety of services to help decrease stress levels and promote well-being These range from the Swedish massages that are meant to relax the entire body and decrease anxiety to Deep Tissue massages that focus on deeper layers of muscle tissues to provide pain relief We also offer a relaxing Hot Stone Envyreg massage where direct heat from stones is used to relax muscle tension and increase circulation in the body Other services we perform include trigger point reflexology cranial sacral and myofascial all of which target specific tissue areas

In addition to our massages we offer enhanced therapies to strengthen the therapeutic relief of any massage

Our most popular is AromaTherapy where therapeutic oils from herbs flowers and fruits are blended with massage lotion to create a relaxing environment We offer four different blends of oil to match each of your needs For example for those requiring help dealing with stress and nervousness we recommend the Anxiety Release blend which promotes inner peace and harmony through a combination of lavender chamomile vetiver and citrus The result of this AromaTher-apy will be pure tranquility

A complement to our massages is the Muradreg Healthy skin fa-cials where our trained estheticians will help dramatically improve the look and feel of your skin Through our partnership with Muradreg we can offer our guests healthy and radiant looking skin while reducing blemishes targeting skin damage and restoring skin to a youthful ap-pearance

All of which will decrease stress levels and leave you feeling re-freshed Knowing that regular massages can promote well-being and good health we offer customized wellness programs so that you can have regular access to massages facials and Muradreg products when necessary To start improving your health today contact one of our locations at College Park Laurel or Woodmore Our Wellness Con-sultants will help guide you through the process of choosing what ser-vices are right for you and your health They will help get you started on a wellness plan that will allow you to start reducing your stress levels and get your health back on track We look forward to taking this journey to better health with you

The Massage that Can Change Your Life and Lower Stress By Rachel Hoff

June - July 2016 5

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJhealthy lifestyles

wjwomencom 8

Much of my medical practice is devoted to working with people in their40rsquos- 60rsquos who just donrsquot feel well and are looking for some way to restoretheir health and vitality

While generally not seriously ill (and I always make sure of that in myinitial health evaluation) they complain of fatigue poor sleep achiness lossof motivation and other issues that they think are inevitable at their age I letthem know that vitality and aliveness are possible at almost any age

e approach is rather simple Your current state of health is simply theresult of the interface of their genetic makeup and their lifestyle meaningtheir diet amount of exercise sleep stress toxicity and other factors Andwhile you cannot alter someonersquos genetics altering lifestyle factors canabsolutely alter how genes function and express themselves

When people (more often women) enter their 40rsquos their sleep patternsbegin to deteriorate Without adequate deep sleep the body cannot healand restore itself and chronic fatigue aches anddiscomfort ensue Approaching sleep issuescomprehensively including possibly a sleep studyexamining sleep habits and using both natural andpharmaceutical interventions (as well as hormonalrestoration) can make an enormous di erence in sleepand overall health

Digestive function e gut produces 85 of thebodyrsquos neurotransmitters and the bacterial content ofthe gut is intimately connected to our health Often Isee people with chronic issues such as heartburnabdominal pain constipation and diarrhea We have tolook at chronic infections malabsorption andin ammation and x these Chronic bacterial and yeastovergrowth are frequent real problems that whentreated have signi cant positive e ects

en I address hormonal function Some thinkthat hormones decline with age A more empoweringview is that we age as our hormones declineAddressing thyroid and adrenal issues as well astestosterone estrogen and growth hormone levels asappropriate can make an enormous di erence inrestoring health and vitality

Bio-identical hormone replacement therapy whichuses hormones that are natural to the human body torestore and optimize health can make a dramaticdi erence Common symptoms seen in hormonaldisorders include fatigue lack of motivation anxietydulled thinking body pain and weakness and weightgain due to fat accumulation in conjunction with lossof muscle mass Addressing these issues is fairly simpleand must be customized to each individual Oftenpeople nd that they start sleeping better are more ableto perform at work and are simply happier when theirhormone status is optimized

Last and not least I deal with diet and exerciseEating in a way that promotes health and well being

requires realizing that what I call the ldquonutritional environmentrdquo does nothave our best interests in mindhellipjust look at rising rates of diabetes andobesity To be well you must x all nutritional de ciencies And nallyregular exercise is indispensablehellipif you want your body to work you haveto take care of your body is includes maintaining both strength exibilityand cardiovascular health

While this may sound complex it really is not and there is nothingbetter than feeling alive and well

Dr Weiss completed his undergraduate work at University of Virginia and is agraduate of McGill University Medical School he completed his Internship atthe University of Hawaii and Residency at St Elizabethrsquos Hospital in BostonAs head of Annapolis Integrative Medicine Dr Weiss specializes inpreventative health alternative approaches to wellness and treatingcomplex issues including CFS and Fibromyalgia

Reversing the Slow DeclineRESTORING VITALITY AND HEALTHby ALAN S WOISS MD

Reversing the slow declinerestoriNG VitALity ANd heALth

By Alan Weiss MD

wjwomencom6

Jennifer was my last appointment of the day and she was late Late meeting at work had to pick up the kids almost forgot she had even her annual GYN appoint-ment She apologized and of course I could still see

her As a working mother myself I empathized During her visit we reviewed her uneventful medical and family histo-ry and her physical examination was normal We discussed follow-up plans Her Pap smear results would be available next week and I would send her to get a mammogram since she recently celebrated her 40th birthday She disapproved saying ldquoI donrsquot need a mammogram I donrsquot have breast can-cer No one in my family has ever had breast cancer or any type of cancerrdquo She gave more reasons Too busy with work school and family mammograms were painful mammo-grams are for older women etc I had a rebuttal for each reason so we went back and forth Finally I handed her the form and insisted ldquoHumor me Get it done and then Irsquoll leave you alonerdquo

Jennifer and her husband came to my office the follow-ing week both in tears The mammogram was abnormal and a follow-up biopsy confirmed that she had breast can-cer She underwent surgery and radiation Luckily the can-cer was detected very early and her prognosis was excellent She is grateful to me for insisting on the mammogram And I am grateful that she listened

Counseling my patients about breast cancer screening is perhaps one of the most important things I do at my prac-tice Breast cancer is the most common cancer in women and accounts for 27 percent of all new cases of cancer di-agnosed in women A womanrsquos lifetime risk of developing breast cancer is 12 percent or 1 in 8 That means one out of every eight patients that I see will have breast cancer at some time in her life While prevention of breast cancer is not possible early detection of disease usually translates to a better outcome As an OBGYN I am aware that I can make a difference in my patientsrsquo lives by emphasizing screening guidelines aimed at early detection of breast cancer The American College of Obstetrics and Gynecology current-ly recommends self-breast exam clinical-breast exam and breast imaging (usually mammogram) beginning at age 40 Many women do not feel confident about doing self-breast exams for fear that they are not doing it correctly The key is to start at a younger age and get used to the normal feel

HEALTH amp WELLNESS

and look of both breasts Once an awareness of what feels and looks normal is established then abnormal changes are easier to detect For women still having menstrual cycles they may experience changes in breast texture during the menstrual cycle Any persistent abnormal findings should be reported to a health provider The clinical breast exam is accomplished during a womanrsquos yearly GYN visit It is im-portant to have this breast examination by a health care pro-fessional at least once a year as a simple and effective strate-gy for early detection of breast cancer

As an OBGYN I get a lot of questions about breast can-cer Here are a few

Q What exactly is breast cancer Cancer is a term used to describe when cells in any part

of the body start to grow abnormally The cells grow un-controllably forming a lump or tumor In the breast some tumors are benign not harmful and do not spread Breast

Mammograms for Early Detection of Breast cancer

June - July 2016 7

HEALTH amp WELLNESScancer typically refers to tumors that are harmful grow in size invade the entire breast and spread to other parts of the body

Q Who can get breast cancer Every woman can get breast cancer

Q how harmful is breast cancerBreast cancer is the second leading cause of cancer death

in women The breast cancer survival rate is lower among women whose cancer was detected at a later stage of dis-ease Survival is also lower in women diagnosed before age 40 Younger women with breast cancer tend to have more aggressive tumors that are less responsive to treatment Af-rican-American women also have lower survival rates than Caucasian women

Q is the risk higher for some womenWhile every woman is at risk for breast cancer some pa-

tients are at higher risk and may require enhanced screen-ing Known risk factors for breast cancer are increasing age family history older age at first full-term pregnancy early onset of menstrual cycles late menopause alcohol con-sumption physical inactivity and breast density For older women in menopause additional risks include obesity and use of hormone replacement therapy There is absolutely no scientific evidence that links underwire bras breast im-plants antiperspirant use and medical abortion to breast cancer

Keep in mind that having a risk factor or even several does not mean that you will get breast cancer Most women who have one or more risk factors never develop the breast cancer More important many women diagnosed with breast cancer have no risk factors For example even if no family member has ever had breast cancer the disease can still occur

Q What are the signs and symptoms of breast cancerTypically early breast cancer does not cause signs or

symptoms However all breast changes including lump in the breast or underarm nipple discharge or other nipple changes skin color or skin texture changes or breast pain should be reported to a doctor

Q i donrsquot have health insurance can i still get screened for breast cancer

The new health care laws give almost every woman access to cost-free or inexpensive preventive health care screenings Women are encouraged to be proactive and ap-ply for coverage If you missed the deadline for applying for health insurance last year open enrollment begins again on November 15th Some local imaging centers offer reason-

ellicott City9501 Old Annapolis Rd

Suite 305Ellicott City MD 21042

laurel8317 Cherry LaneLaurel MD 20707

Phone numbers443-380-0060410-730-7722

able- or reduced-priced mammograms The Howard Coun-ty Health Department Breast and Cervical Cancer Preven-tion Program also offers screening at no cost to qualified applicants

Q i am afraid how can i prevent breast cancerBreast cancer is scary Yet we do not have to be scared

or intimidated Every woman should pay close attention to her own body Be proactive Talk to a doctor about breast cancer screening Early detection is the key

ldquoWhile every woman is at risk for breast

cancer some patients are at higher risk and may require enhanced

screeningrdquo

wjwomencom8

HEALTH amp WELLNESS

Whatever the childrsquos age it is important to be consistent when it comes to discipline If the adult does not stick to the established rules and consequences then the children arenrsquot

likely to either

AGes 0 to 2Babies and toddlers are curious by nature Elimination

of the temptations and the no-no items from the start are a wise idea they should be kept well out of reach When a crawling baby or roving toddler is on the move toward an unacceptable or dangerous play object calmly say ldquoNordquo and either remove the child from the area or distract them with an appropriate activity Timeouts can be effective discipline for toddlers Hitting biting spitting and kicking are all un-acceptable behaviors A child who engages in them should be told why the behavior is unacceptable and taken to a des-ignated timeout area It is important to not spank hit or slap a child of any age Babies and toddlers especially are unlikely to be able to make any connection between their behavior and the physical punishment They only feel the pain of the hit

AGes 3 to 5As a child grows they begin to understand that there is

a connection between their actions and the consequences they may cause So it is important to communicate the fam-ily rules Explain your expectations regarding their behavior prior to punishing them for a particular behavior If there is a no coloring on the walls rule explain this to your child when you give them the new crayons or paint set Discuss why it is not allowed and what will happen if they do mark up the walls (they must help clean up the wall and they are not able to use the crayons or paint for the remainder of the day) It is important to establish rules and let your child know they are expected to listen or accept the consequenc-es Always be consistent it is the key to effective discipline Make a decision on what the rules are and then uphold them Remember to be clear on what behaviors will be pun-ished but also remember to praise and reward good behav-iors Teaching children how to control misbehavior with the use of a chart with boxes for each day of the week can be a helpful tool The chart can be posted on a wall or refrigera-tor where they can visually track the good and unacceptable behaviors everyday This will give you and your child a con-crete look at their behavioral progress Discipline should not

only be about punishment but also about recognizing good behavior Timeouts can also work well with this age group allowing the child to think about how they have behaved Experts say 1 minute for each year of age is a good rule of thumb while others recommend using the timeout until the child is calmed down to teach self-regulation

AGes 6 to 8Timeouts and consequences are an effective discipline

strategy for this age group Consistency is crucial as well as the follow through for the discipline Make good on any promises of discipline or else you risk undermining your authority Children have to believe that you mean what you say Your yes should mean yes and your no should mean no Make sure that you do not make unrealistic threats of pun-ishment in anger since not following through could weak-en all your threats For example if you state you will turn the car around and go home because of bad behavior make sure you do exactly that The creditability yoursquoll gain with your children is much more valuable than a lost day at the park or beach Also remember that huge punishments may take away your power as a parent Grounding a child for a month may not motivate them to change behaviors because everything has been taken away

AGes 9 to 12With this age group as with all age groups children can

be disciplined with natural consequences They begin to re-

discipline and your childSubmitted by Janet V Johnson MD

teaching children how to control misbehavior with the use of a chart with boxes for

each day of the week can be a helpful toolrdquoldquo

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

4716 Baltimore Ave Hyattsville Md 20781Monday - Saturday from 800 am - 800 pm servicemagicbenzservicecom

Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 5

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJhealthy lifestyles

wjwomencom 8

Much of my medical practice is devoted to working with people in their40rsquos- 60rsquos who just donrsquot feel well and are looking for some way to restoretheir health and vitality

While generally not seriously ill (and I always make sure of that in myinitial health evaluation) they complain of fatigue poor sleep achiness lossof motivation and other issues that they think are inevitable at their age I letthem know that vitality and aliveness are possible at almost any age

e approach is rather simple Your current state of health is simply theresult of the interface of their genetic makeup and their lifestyle meaningtheir diet amount of exercise sleep stress toxicity and other factors Andwhile you cannot alter someonersquos genetics altering lifestyle factors canabsolutely alter how genes function and express themselves

When people (more often women) enter their 40rsquos their sleep patternsbegin to deteriorate Without adequate deep sleep the body cannot healand restore itself and chronic fatigue aches anddiscomfort ensue Approaching sleep issuescomprehensively including possibly a sleep studyexamining sleep habits and using both natural andpharmaceutical interventions (as well as hormonalrestoration) can make an enormous di erence in sleepand overall health

Digestive function e gut produces 85 of thebodyrsquos neurotransmitters and the bacterial content ofthe gut is intimately connected to our health Often Isee people with chronic issues such as heartburnabdominal pain constipation and diarrhea We have tolook at chronic infections malabsorption andin ammation and x these Chronic bacterial and yeastovergrowth are frequent real problems that whentreated have signi cant positive e ects

en I address hormonal function Some thinkthat hormones decline with age A more empoweringview is that we age as our hormones declineAddressing thyroid and adrenal issues as well astestosterone estrogen and growth hormone levels asappropriate can make an enormous di erence inrestoring health and vitality

Bio-identical hormone replacement therapy whichuses hormones that are natural to the human body torestore and optimize health can make a dramaticdi erence Common symptoms seen in hormonaldisorders include fatigue lack of motivation anxietydulled thinking body pain and weakness and weightgain due to fat accumulation in conjunction with lossof muscle mass Addressing these issues is fairly simpleand must be customized to each individual Oftenpeople nd that they start sleeping better are more ableto perform at work and are simply happier when theirhormone status is optimized

Last and not least I deal with diet and exerciseEating in a way that promotes health and well being

requires realizing that what I call the ldquonutritional environmentrdquo does nothave our best interests in mindhellipjust look at rising rates of diabetes andobesity To be well you must x all nutritional de ciencies And nallyregular exercise is indispensablehellipif you want your body to work you haveto take care of your body is includes maintaining both strength exibilityand cardiovascular health

While this may sound complex it really is not and there is nothingbetter than feeling alive and well

Dr Weiss completed his undergraduate work at University of Virginia and is agraduate of McGill University Medical School he completed his Internship atthe University of Hawaii and Residency at St Elizabethrsquos Hospital in BostonAs head of Annapolis Integrative Medicine Dr Weiss specializes inpreventative health alternative approaches to wellness and treatingcomplex issues including CFS and Fibromyalgia

Reversing the Slow DeclineRESTORING VITALITY AND HEALTHby ALAN S WOISS MD

Reversing the slow declinerestoriNG VitALity ANd heALth

By Alan Weiss MD

wjwomencom6

Jennifer was my last appointment of the day and she was late Late meeting at work had to pick up the kids almost forgot she had even her annual GYN appoint-ment She apologized and of course I could still see

her As a working mother myself I empathized During her visit we reviewed her uneventful medical and family histo-ry and her physical examination was normal We discussed follow-up plans Her Pap smear results would be available next week and I would send her to get a mammogram since she recently celebrated her 40th birthday She disapproved saying ldquoI donrsquot need a mammogram I donrsquot have breast can-cer No one in my family has ever had breast cancer or any type of cancerrdquo She gave more reasons Too busy with work school and family mammograms were painful mammo-grams are for older women etc I had a rebuttal for each reason so we went back and forth Finally I handed her the form and insisted ldquoHumor me Get it done and then Irsquoll leave you alonerdquo

Jennifer and her husband came to my office the follow-ing week both in tears The mammogram was abnormal and a follow-up biopsy confirmed that she had breast can-cer She underwent surgery and radiation Luckily the can-cer was detected very early and her prognosis was excellent She is grateful to me for insisting on the mammogram And I am grateful that she listened

Counseling my patients about breast cancer screening is perhaps one of the most important things I do at my prac-tice Breast cancer is the most common cancer in women and accounts for 27 percent of all new cases of cancer di-agnosed in women A womanrsquos lifetime risk of developing breast cancer is 12 percent or 1 in 8 That means one out of every eight patients that I see will have breast cancer at some time in her life While prevention of breast cancer is not possible early detection of disease usually translates to a better outcome As an OBGYN I am aware that I can make a difference in my patientsrsquo lives by emphasizing screening guidelines aimed at early detection of breast cancer The American College of Obstetrics and Gynecology current-ly recommends self-breast exam clinical-breast exam and breast imaging (usually mammogram) beginning at age 40 Many women do not feel confident about doing self-breast exams for fear that they are not doing it correctly The key is to start at a younger age and get used to the normal feel

HEALTH amp WELLNESS

and look of both breasts Once an awareness of what feels and looks normal is established then abnormal changes are easier to detect For women still having menstrual cycles they may experience changes in breast texture during the menstrual cycle Any persistent abnormal findings should be reported to a health provider The clinical breast exam is accomplished during a womanrsquos yearly GYN visit It is im-portant to have this breast examination by a health care pro-fessional at least once a year as a simple and effective strate-gy for early detection of breast cancer

As an OBGYN I get a lot of questions about breast can-cer Here are a few

Q What exactly is breast cancer Cancer is a term used to describe when cells in any part

of the body start to grow abnormally The cells grow un-controllably forming a lump or tumor In the breast some tumors are benign not harmful and do not spread Breast

Mammograms for Early Detection of Breast cancer

June - July 2016 7

HEALTH amp WELLNESScancer typically refers to tumors that are harmful grow in size invade the entire breast and spread to other parts of the body

Q Who can get breast cancer Every woman can get breast cancer

Q how harmful is breast cancerBreast cancer is the second leading cause of cancer death

in women The breast cancer survival rate is lower among women whose cancer was detected at a later stage of dis-ease Survival is also lower in women diagnosed before age 40 Younger women with breast cancer tend to have more aggressive tumors that are less responsive to treatment Af-rican-American women also have lower survival rates than Caucasian women

Q is the risk higher for some womenWhile every woman is at risk for breast cancer some pa-

tients are at higher risk and may require enhanced screen-ing Known risk factors for breast cancer are increasing age family history older age at first full-term pregnancy early onset of menstrual cycles late menopause alcohol con-sumption physical inactivity and breast density For older women in menopause additional risks include obesity and use of hormone replacement therapy There is absolutely no scientific evidence that links underwire bras breast im-plants antiperspirant use and medical abortion to breast cancer

Keep in mind that having a risk factor or even several does not mean that you will get breast cancer Most women who have one or more risk factors never develop the breast cancer More important many women diagnosed with breast cancer have no risk factors For example even if no family member has ever had breast cancer the disease can still occur

Q What are the signs and symptoms of breast cancerTypically early breast cancer does not cause signs or

symptoms However all breast changes including lump in the breast or underarm nipple discharge or other nipple changes skin color or skin texture changes or breast pain should be reported to a doctor

Q i donrsquot have health insurance can i still get screened for breast cancer

The new health care laws give almost every woman access to cost-free or inexpensive preventive health care screenings Women are encouraged to be proactive and ap-ply for coverage If you missed the deadline for applying for health insurance last year open enrollment begins again on November 15th Some local imaging centers offer reason-

ellicott City9501 Old Annapolis Rd

Suite 305Ellicott City MD 21042

laurel8317 Cherry LaneLaurel MD 20707

Phone numbers443-380-0060410-730-7722

able- or reduced-priced mammograms The Howard Coun-ty Health Department Breast and Cervical Cancer Preven-tion Program also offers screening at no cost to qualified applicants

Q i am afraid how can i prevent breast cancerBreast cancer is scary Yet we do not have to be scared

or intimidated Every woman should pay close attention to her own body Be proactive Talk to a doctor about breast cancer screening Early detection is the key

ldquoWhile every woman is at risk for breast

cancer some patients are at higher risk and may require enhanced

screeningrdquo

wjwomencom8

HEALTH amp WELLNESS

Whatever the childrsquos age it is important to be consistent when it comes to discipline If the adult does not stick to the established rules and consequences then the children arenrsquot

likely to either

AGes 0 to 2Babies and toddlers are curious by nature Elimination

of the temptations and the no-no items from the start are a wise idea they should be kept well out of reach When a crawling baby or roving toddler is on the move toward an unacceptable or dangerous play object calmly say ldquoNordquo and either remove the child from the area or distract them with an appropriate activity Timeouts can be effective discipline for toddlers Hitting biting spitting and kicking are all un-acceptable behaviors A child who engages in them should be told why the behavior is unacceptable and taken to a des-ignated timeout area It is important to not spank hit or slap a child of any age Babies and toddlers especially are unlikely to be able to make any connection between their behavior and the physical punishment They only feel the pain of the hit

AGes 3 to 5As a child grows they begin to understand that there is

a connection between their actions and the consequences they may cause So it is important to communicate the fam-ily rules Explain your expectations regarding their behavior prior to punishing them for a particular behavior If there is a no coloring on the walls rule explain this to your child when you give them the new crayons or paint set Discuss why it is not allowed and what will happen if they do mark up the walls (they must help clean up the wall and they are not able to use the crayons or paint for the remainder of the day) It is important to establish rules and let your child know they are expected to listen or accept the consequenc-es Always be consistent it is the key to effective discipline Make a decision on what the rules are and then uphold them Remember to be clear on what behaviors will be pun-ished but also remember to praise and reward good behav-iors Teaching children how to control misbehavior with the use of a chart with boxes for each day of the week can be a helpful tool The chart can be posted on a wall or refrigera-tor where they can visually track the good and unacceptable behaviors everyday This will give you and your child a con-crete look at their behavioral progress Discipline should not

only be about punishment but also about recognizing good behavior Timeouts can also work well with this age group allowing the child to think about how they have behaved Experts say 1 minute for each year of age is a good rule of thumb while others recommend using the timeout until the child is calmed down to teach self-regulation

AGes 6 to 8Timeouts and consequences are an effective discipline

strategy for this age group Consistency is crucial as well as the follow through for the discipline Make good on any promises of discipline or else you risk undermining your authority Children have to believe that you mean what you say Your yes should mean yes and your no should mean no Make sure that you do not make unrealistic threats of pun-ishment in anger since not following through could weak-en all your threats For example if you state you will turn the car around and go home because of bad behavior make sure you do exactly that The creditability yoursquoll gain with your children is much more valuable than a lost day at the park or beach Also remember that huge punishments may take away your power as a parent Grounding a child for a month may not motivate them to change behaviors because everything has been taken away

AGes 9 to 12With this age group as with all age groups children can

be disciplined with natural consequences They begin to re-

discipline and your childSubmitted by Janet V Johnson MD

teaching children how to control misbehavior with the use of a chart with boxes for

each day of the week can be a helpful toolrdquoldquo

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom6

Jennifer was my last appointment of the day and she was late Late meeting at work had to pick up the kids almost forgot she had even her annual GYN appoint-ment She apologized and of course I could still see

her As a working mother myself I empathized During her visit we reviewed her uneventful medical and family histo-ry and her physical examination was normal We discussed follow-up plans Her Pap smear results would be available next week and I would send her to get a mammogram since she recently celebrated her 40th birthday She disapproved saying ldquoI donrsquot need a mammogram I donrsquot have breast can-cer No one in my family has ever had breast cancer or any type of cancerrdquo She gave more reasons Too busy with work school and family mammograms were painful mammo-grams are for older women etc I had a rebuttal for each reason so we went back and forth Finally I handed her the form and insisted ldquoHumor me Get it done and then Irsquoll leave you alonerdquo

Jennifer and her husband came to my office the follow-ing week both in tears The mammogram was abnormal and a follow-up biopsy confirmed that she had breast can-cer She underwent surgery and radiation Luckily the can-cer was detected very early and her prognosis was excellent She is grateful to me for insisting on the mammogram And I am grateful that she listened

Counseling my patients about breast cancer screening is perhaps one of the most important things I do at my prac-tice Breast cancer is the most common cancer in women and accounts for 27 percent of all new cases of cancer di-agnosed in women A womanrsquos lifetime risk of developing breast cancer is 12 percent or 1 in 8 That means one out of every eight patients that I see will have breast cancer at some time in her life While prevention of breast cancer is not possible early detection of disease usually translates to a better outcome As an OBGYN I am aware that I can make a difference in my patientsrsquo lives by emphasizing screening guidelines aimed at early detection of breast cancer The American College of Obstetrics and Gynecology current-ly recommends self-breast exam clinical-breast exam and breast imaging (usually mammogram) beginning at age 40 Many women do not feel confident about doing self-breast exams for fear that they are not doing it correctly The key is to start at a younger age and get used to the normal feel

HEALTH amp WELLNESS

and look of both breasts Once an awareness of what feels and looks normal is established then abnormal changes are easier to detect For women still having menstrual cycles they may experience changes in breast texture during the menstrual cycle Any persistent abnormal findings should be reported to a health provider The clinical breast exam is accomplished during a womanrsquos yearly GYN visit It is im-portant to have this breast examination by a health care pro-fessional at least once a year as a simple and effective strate-gy for early detection of breast cancer

As an OBGYN I get a lot of questions about breast can-cer Here are a few

Q What exactly is breast cancer Cancer is a term used to describe when cells in any part

of the body start to grow abnormally The cells grow un-controllably forming a lump or tumor In the breast some tumors are benign not harmful and do not spread Breast

Mammograms for Early Detection of Breast cancer

June - July 2016 7

HEALTH amp WELLNESScancer typically refers to tumors that are harmful grow in size invade the entire breast and spread to other parts of the body

Q Who can get breast cancer Every woman can get breast cancer

Q how harmful is breast cancerBreast cancer is the second leading cause of cancer death

in women The breast cancer survival rate is lower among women whose cancer was detected at a later stage of dis-ease Survival is also lower in women diagnosed before age 40 Younger women with breast cancer tend to have more aggressive tumors that are less responsive to treatment Af-rican-American women also have lower survival rates than Caucasian women

Q is the risk higher for some womenWhile every woman is at risk for breast cancer some pa-

tients are at higher risk and may require enhanced screen-ing Known risk factors for breast cancer are increasing age family history older age at first full-term pregnancy early onset of menstrual cycles late menopause alcohol con-sumption physical inactivity and breast density For older women in menopause additional risks include obesity and use of hormone replacement therapy There is absolutely no scientific evidence that links underwire bras breast im-plants antiperspirant use and medical abortion to breast cancer

Keep in mind that having a risk factor or even several does not mean that you will get breast cancer Most women who have one or more risk factors never develop the breast cancer More important many women diagnosed with breast cancer have no risk factors For example even if no family member has ever had breast cancer the disease can still occur

Q What are the signs and symptoms of breast cancerTypically early breast cancer does not cause signs or

symptoms However all breast changes including lump in the breast or underarm nipple discharge or other nipple changes skin color or skin texture changes or breast pain should be reported to a doctor

Q i donrsquot have health insurance can i still get screened for breast cancer

The new health care laws give almost every woman access to cost-free or inexpensive preventive health care screenings Women are encouraged to be proactive and ap-ply for coverage If you missed the deadline for applying for health insurance last year open enrollment begins again on November 15th Some local imaging centers offer reason-

ellicott City9501 Old Annapolis Rd

Suite 305Ellicott City MD 21042

laurel8317 Cherry LaneLaurel MD 20707

Phone numbers443-380-0060410-730-7722

able- or reduced-priced mammograms The Howard Coun-ty Health Department Breast and Cervical Cancer Preven-tion Program also offers screening at no cost to qualified applicants

Q i am afraid how can i prevent breast cancerBreast cancer is scary Yet we do not have to be scared

or intimidated Every woman should pay close attention to her own body Be proactive Talk to a doctor about breast cancer screening Early detection is the key

ldquoWhile every woman is at risk for breast

cancer some patients are at higher risk and may require enhanced

screeningrdquo

wjwomencom8

HEALTH amp WELLNESS

Whatever the childrsquos age it is important to be consistent when it comes to discipline If the adult does not stick to the established rules and consequences then the children arenrsquot

likely to either

AGes 0 to 2Babies and toddlers are curious by nature Elimination

of the temptations and the no-no items from the start are a wise idea they should be kept well out of reach When a crawling baby or roving toddler is on the move toward an unacceptable or dangerous play object calmly say ldquoNordquo and either remove the child from the area or distract them with an appropriate activity Timeouts can be effective discipline for toddlers Hitting biting spitting and kicking are all un-acceptable behaviors A child who engages in them should be told why the behavior is unacceptable and taken to a des-ignated timeout area It is important to not spank hit or slap a child of any age Babies and toddlers especially are unlikely to be able to make any connection between their behavior and the physical punishment They only feel the pain of the hit

AGes 3 to 5As a child grows they begin to understand that there is

a connection between their actions and the consequences they may cause So it is important to communicate the fam-ily rules Explain your expectations regarding their behavior prior to punishing them for a particular behavior If there is a no coloring on the walls rule explain this to your child when you give them the new crayons or paint set Discuss why it is not allowed and what will happen if they do mark up the walls (they must help clean up the wall and they are not able to use the crayons or paint for the remainder of the day) It is important to establish rules and let your child know they are expected to listen or accept the consequenc-es Always be consistent it is the key to effective discipline Make a decision on what the rules are and then uphold them Remember to be clear on what behaviors will be pun-ished but also remember to praise and reward good behav-iors Teaching children how to control misbehavior with the use of a chart with boxes for each day of the week can be a helpful tool The chart can be posted on a wall or refrigera-tor where they can visually track the good and unacceptable behaviors everyday This will give you and your child a con-crete look at their behavioral progress Discipline should not

only be about punishment but also about recognizing good behavior Timeouts can also work well with this age group allowing the child to think about how they have behaved Experts say 1 minute for each year of age is a good rule of thumb while others recommend using the timeout until the child is calmed down to teach self-regulation

AGes 6 to 8Timeouts and consequences are an effective discipline

strategy for this age group Consistency is crucial as well as the follow through for the discipline Make good on any promises of discipline or else you risk undermining your authority Children have to believe that you mean what you say Your yes should mean yes and your no should mean no Make sure that you do not make unrealistic threats of pun-ishment in anger since not following through could weak-en all your threats For example if you state you will turn the car around and go home because of bad behavior make sure you do exactly that The creditability yoursquoll gain with your children is much more valuable than a lost day at the park or beach Also remember that huge punishments may take away your power as a parent Grounding a child for a month may not motivate them to change behaviors because everything has been taken away

AGes 9 to 12With this age group as with all age groups children can

be disciplined with natural consequences They begin to re-

discipline and your childSubmitted by Janet V Johnson MD

teaching children how to control misbehavior with the use of a chart with boxes for

each day of the week can be a helpful toolrdquoldquo

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

4716 Baltimore Ave Hyattsville Md 20781Monday - Saturday from 800 am - 800 pm servicemagicbenzservicecom

Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 7

HEALTH amp WELLNESScancer typically refers to tumors that are harmful grow in size invade the entire breast and spread to other parts of the body

Q Who can get breast cancer Every woman can get breast cancer

Q how harmful is breast cancerBreast cancer is the second leading cause of cancer death

in women The breast cancer survival rate is lower among women whose cancer was detected at a later stage of dis-ease Survival is also lower in women diagnosed before age 40 Younger women with breast cancer tend to have more aggressive tumors that are less responsive to treatment Af-rican-American women also have lower survival rates than Caucasian women

Q is the risk higher for some womenWhile every woman is at risk for breast cancer some pa-

tients are at higher risk and may require enhanced screen-ing Known risk factors for breast cancer are increasing age family history older age at first full-term pregnancy early onset of menstrual cycles late menopause alcohol con-sumption physical inactivity and breast density For older women in menopause additional risks include obesity and use of hormone replacement therapy There is absolutely no scientific evidence that links underwire bras breast im-plants antiperspirant use and medical abortion to breast cancer

Keep in mind that having a risk factor or even several does not mean that you will get breast cancer Most women who have one or more risk factors never develop the breast cancer More important many women diagnosed with breast cancer have no risk factors For example even if no family member has ever had breast cancer the disease can still occur

Q What are the signs and symptoms of breast cancerTypically early breast cancer does not cause signs or

symptoms However all breast changes including lump in the breast or underarm nipple discharge or other nipple changes skin color or skin texture changes or breast pain should be reported to a doctor

Q i donrsquot have health insurance can i still get screened for breast cancer

The new health care laws give almost every woman access to cost-free or inexpensive preventive health care screenings Women are encouraged to be proactive and ap-ply for coverage If you missed the deadline for applying for health insurance last year open enrollment begins again on November 15th Some local imaging centers offer reason-

ellicott City9501 Old Annapolis Rd

Suite 305Ellicott City MD 21042

laurel8317 Cherry LaneLaurel MD 20707

Phone numbers443-380-0060410-730-7722

able- or reduced-priced mammograms The Howard Coun-ty Health Department Breast and Cervical Cancer Preven-tion Program also offers screening at no cost to qualified applicants

Q i am afraid how can i prevent breast cancerBreast cancer is scary Yet we do not have to be scared

or intimidated Every woman should pay close attention to her own body Be proactive Talk to a doctor about breast cancer screening Early detection is the key

ldquoWhile every woman is at risk for breast

cancer some patients are at higher risk and may require enhanced

screeningrdquo

wjwomencom8

HEALTH amp WELLNESS

Whatever the childrsquos age it is important to be consistent when it comes to discipline If the adult does not stick to the established rules and consequences then the children arenrsquot

likely to either

AGes 0 to 2Babies and toddlers are curious by nature Elimination

of the temptations and the no-no items from the start are a wise idea they should be kept well out of reach When a crawling baby or roving toddler is on the move toward an unacceptable or dangerous play object calmly say ldquoNordquo and either remove the child from the area or distract them with an appropriate activity Timeouts can be effective discipline for toddlers Hitting biting spitting and kicking are all un-acceptable behaviors A child who engages in them should be told why the behavior is unacceptable and taken to a des-ignated timeout area It is important to not spank hit or slap a child of any age Babies and toddlers especially are unlikely to be able to make any connection between their behavior and the physical punishment They only feel the pain of the hit

AGes 3 to 5As a child grows they begin to understand that there is

a connection between their actions and the consequences they may cause So it is important to communicate the fam-ily rules Explain your expectations regarding their behavior prior to punishing them for a particular behavior If there is a no coloring on the walls rule explain this to your child when you give them the new crayons or paint set Discuss why it is not allowed and what will happen if they do mark up the walls (they must help clean up the wall and they are not able to use the crayons or paint for the remainder of the day) It is important to establish rules and let your child know they are expected to listen or accept the consequenc-es Always be consistent it is the key to effective discipline Make a decision on what the rules are and then uphold them Remember to be clear on what behaviors will be pun-ished but also remember to praise and reward good behav-iors Teaching children how to control misbehavior with the use of a chart with boxes for each day of the week can be a helpful tool The chart can be posted on a wall or refrigera-tor where they can visually track the good and unacceptable behaviors everyday This will give you and your child a con-crete look at their behavioral progress Discipline should not

only be about punishment but also about recognizing good behavior Timeouts can also work well with this age group allowing the child to think about how they have behaved Experts say 1 minute for each year of age is a good rule of thumb while others recommend using the timeout until the child is calmed down to teach self-regulation

AGes 6 to 8Timeouts and consequences are an effective discipline

strategy for this age group Consistency is crucial as well as the follow through for the discipline Make good on any promises of discipline or else you risk undermining your authority Children have to believe that you mean what you say Your yes should mean yes and your no should mean no Make sure that you do not make unrealistic threats of pun-ishment in anger since not following through could weak-en all your threats For example if you state you will turn the car around and go home because of bad behavior make sure you do exactly that The creditability yoursquoll gain with your children is much more valuable than a lost day at the park or beach Also remember that huge punishments may take away your power as a parent Grounding a child for a month may not motivate them to change behaviors because everything has been taken away

AGes 9 to 12With this age group as with all age groups children can

be disciplined with natural consequences They begin to re-

discipline and your childSubmitted by Janet V Johnson MD

teaching children how to control misbehavior with the use of a chart with boxes for

each day of the week can be a helpful toolrdquoldquo

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

4716 Baltimore Ave Hyattsville Md 20781Monday - Saturday from 800 am - 800 pm servicemagicbenzservicecom

Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom8

HEALTH amp WELLNESS

Whatever the childrsquos age it is important to be consistent when it comes to discipline If the adult does not stick to the established rules and consequences then the children arenrsquot

likely to either

AGes 0 to 2Babies and toddlers are curious by nature Elimination

of the temptations and the no-no items from the start are a wise idea they should be kept well out of reach When a crawling baby or roving toddler is on the move toward an unacceptable or dangerous play object calmly say ldquoNordquo and either remove the child from the area or distract them with an appropriate activity Timeouts can be effective discipline for toddlers Hitting biting spitting and kicking are all un-acceptable behaviors A child who engages in them should be told why the behavior is unacceptable and taken to a des-ignated timeout area It is important to not spank hit or slap a child of any age Babies and toddlers especially are unlikely to be able to make any connection between their behavior and the physical punishment They only feel the pain of the hit

AGes 3 to 5As a child grows they begin to understand that there is

a connection between their actions and the consequences they may cause So it is important to communicate the fam-ily rules Explain your expectations regarding their behavior prior to punishing them for a particular behavior If there is a no coloring on the walls rule explain this to your child when you give them the new crayons or paint set Discuss why it is not allowed and what will happen if they do mark up the walls (they must help clean up the wall and they are not able to use the crayons or paint for the remainder of the day) It is important to establish rules and let your child know they are expected to listen or accept the consequenc-es Always be consistent it is the key to effective discipline Make a decision on what the rules are and then uphold them Remember to be clear on what behaviors will be pun-ished but also remember to praise and reward good behav-iors Teaching children how to control misbehavior with the use of a chart with boxes for each day of the week can be a helpful tool The chart can be posted on a wall or refrigera-tor where they can visually track the good and unacceptable behaviors everyday This will give you and your child a con-crete look at their behavioral progress Discipline should not

only be about punishment but also about recognizing good behavior Timeouts can also work well with this age group allowing the child to think about how they have behaved Experts say 1 minute for each year of age is a good rule of thumb while others recommend using the timeout until the child is calmed down to teach self-regulation

AGes 6 to 8Timeouts and consequences are an effective discipline

strategy for this age group Consistency is crucial as well as the follow through for the discipline Make good on any promises of discipline or else you risk undermining your authority Children have to believe that you mean what you say Your yes should mean yes and your no should mean no Make sure that you do not make unrealistic threats of pun-ishment in anger since not following through could weak-en all your threats For example if you state you will turn the car around and go home because of bad behavior make sure you do exactly that The creditability yoursquoll gain with your children is much more valuable than a lost day at the park or beach Also remember that huge punishments may take away your power as a parent Grounding a child for a month may not motivate them to change behaviors because everything has been taken away

AGes 9 to 12With this age group as with all age groups children can

be disciplined with natural consequences They begin to re-

discipline and your childSubmitted by Janet V Johnson MD

teaching children how to control misbehavior with the use of a chart with boxes for

each day of the week can be a helpful toolrdquoldquo

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 9

HEALTH amp WELLNESS

3311 Toledo Terrace Suite C-201 Hyattsville Maryland 20782

Office (301) 403-8808 Fax (301) 403-1341

loving Care pediatrics Dr Johnson and Staffaccepting new patients birth to age 21

international travel vaCCination Center

quest more independence and responsibility as they mature so teaching them to deal with the consequences of their be-havior is an appropriate and effective method of discipline For a parent it is natural to want to rescue and shelter their child from mistakes However in the long run they do their child a favor by letting them fall sometimes For example if a child has an assignment and now there is no time to complete it by the due date Do you as the parent stay up to do it or lend a hand yourself Probably not - yoursquoll miss an opportunity to teach a key life lesson If the work is in-complete they go to school without it or half done the next day and suffer the consequence of the resulting bad grade and ridicule from classmates They now see what behaving improperly can mean and probably wonrsquot make the same mistake again

AGes 13 ANd upNow that the groundwork has been laid your child

knows what is expected and that you mean what you say about the penalties for bad behavior Remember discipline is just as important for teens as it is for younger children so donrsquot let your guard down Set up rules regarding home-work visits by friends curfews and dating Discuss before-hand with your teen your expected rules so there will be no misunderstandings There will be complaints from time to time but realize you are the parent and you are in con-trol Whenever there is a break in the rules as there will be from time to time taking away privileges may seem to be

the best plan of action But also discuss the reasoning be-hind the discipline for example there was an unacceptable and worrisome behavior that warranted the consequences Remember to give a teenager some control over things and decisions This will limit the number of power struggles that the two of you will have and it will help your teen respect the decisions that you do need to make

spANkiNGThis is a very hot and controversial topic Here are four

reasons why experts discourage spanking1 Spanking teaches it is OK to hit when you are angry2 Spanking can cause physical harm to a child3 Spanking makes a child fearful of their parent It does

not teach them how to change their behavior It teaches them to avoid getting caught

4 Spanking may inadvertently reward a child who is seek-ing attention by acting out Negative attention is better than no attention at all

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

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Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom10

When a patient is battling cancer good nu-trition is essential to maintain physical strength and help ensure a better response to treatment Foods high in protein are an

important part of your loved onersquos balanced diet and help-ing them eat well is a critical investment in their health and well-being

That said there may be obstacles to good nutrition during cancer treatment such as mouth pain fatigue taste sensitivities and nausea If eating and drinking are painful or unpleasant itrsquos easy to see how maintaining good nutri-tion could be a challenge This can lead to a chain reaction of complications and a longer recovery time

ldquoMost cancer patients are too tired to make a meal or even shop for it Yet the importance of good consistent nu-trition canrsquot be overstatedrdquo said Dr Bruce Moskowitz phy-sician and chairman of the Cancer Nutrition Consortium (CNC) a nutrition resource to help patients overcome the barriers to eating and get the nutrients they need including proteins fats and carbohydrates

Below are four common barriers to good nutrition why they happen and some solutions to keep in mind Arming yourself with knowledge and preparation while also main-taining a sense of normalcy around food will allow you to be a huge source of support for your loved one helping him or her stay on track1 Fatigue

Many cancer patients identified themselves as the main food preparer in their household in a survey conducted by the CNC On good days your loved one may be in the kitchen preparing and enjoying a tasty bean and vegetable

HEALTH amp WELLNESS

tipsfor caretakers to help their loved one get

better nutritionFoods high in protein are an important part of your loved onersquos balanced diet and helping them eat well is a critical investment in their health and well-beingrdquoldquo

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 11

HEALTH amp WELLNESSsoup from scratch However some days they might feel too tired to fix a meal A lack of food can lead to even more fatigue and that can trigger a downward spiral

Keep a stock of nutrient- and protein-rich foods on hand for the too-tired days One option is HORMEL VI-TAL CUISINE products a line of power-packed drinks and packaged foods designed by nutritionists physicians and chefs to fill a void and support the nutritional needs of cancer patients while battling common barriers to good nutrition

2 Mouth paintrouble swallowingRun your tongue along your inner cheek and gums

Those are brand new cells made by the body Because chemotherapy and radiation damage cells these mouth cells are often a casualty during treatment resulting in sores that make it uncomfortable or even painful to eat

Avoid tart and acidic foods that can irritate the mouth such as citrus fruits and tomato sauces Steering clear of hard foods with rough edges such as crackers is also wise Soft easy-to-swallow foods are good options such as eggs bean soups or smoothies

3 taste sensitivitiesAgain the disruption to the rapidly dividing cells in-

side the mouth can alter the flavor of food Patients often experience a metallic taste but sometimes flavor compo-nents that are salty or bitter can intensify - unpleasantly so Radiation can also damage saliva glands

When foods taste bitter metallic or too salty try a sweeter approach and marinate meats in a sweet or sour sauce fruit juice or a honey-lemon vinaigrette If a food is too sweet add salt or dilute it in water Stimulate the taste buds and saliva glands with sour foods avoid pickles but try wholesome options such as Greek yogurt kefir or tart cherries

4 Nausea and vomitingBesides being a common side effect of chemothera-

py and radiation cancer patients are often plagued with a condition called anticipatory nausea That is certain settings or circumstances such as entering a treatment room can make your loved one feel ill Be aware of trig-gers and respect them taking advantage of nausea-free days

Encourage fluid intake in between meals rather than with meals to leave room in the stomach for food A few hours before radiation or chemotherapy prepare a light snack or meal to get nutrients and protein into the body If the doctor prescribes an anti-nausea drug keep close tabs on how well itrsquos working advocating for alternatives if needed

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom12

HEALTH amp WELLNESS

may be the key to FigHTing canceR

how OuR Own bOdieS

ldquoJune is cancer immunotherapy Month established by the cancer research institute to raise awareness for cancer immunotherapy and how it is revolutionizing

cancer treatment todayrdquo

Dr Jill OrsquoDonnell-Tormey chief executive officer and director of scientific affairs at the Cancer Research Institute

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 13

HEALTH amp WELLNESS

In August 2015 former President Jimmy Carter shared some very sad news with the world when he revealed he had been diagnosed with melanoma and that the disease had already spread to other parts of his body

But then something incredible happened Just months after his announcement Carter declared himself ldquocancer freerdquo A few months later the former president indicated he no longer needed treatment for his disease How could this happen One scientific explanation is that he received im-munotherapy - a new type of treatment that is changing the lives of many people diagnosed with cancer

The idea behind immunotherapy is relatively simple - get your body to fight cancer the way it was meant to by em-powering and enhancing your immune system Although immunotherapy has been in the making for more than a century todayrsquos major advances are leading to miraculous stories like Carterrsquos

immunotherapy a familyrsquos quest to advance cancer care

In the early 1890s Dr William Coley a prominent sur-geon who specialized in cancer and practiced medicine in New York between 1890 and 1936 started noticing seem-ingly spontaneous remission in patients with cancer who contracted certain bacterial infections Inspired by his ob-servations Coley began to explore a daring new idea by in-

jecting live bacteria into a patient with an inoperable ma-lignant tumor The patient made a complete recovery and lived another 26 years before ultimately passing away from a heart attack Reassured by this case Dr Coley then devel-oped a safe and effective mixture of bacteria to treat patients with cancer - known as Coleyrsquos mixed bacterial toxins (or Coleyrsquos toxins) Little was known of immunology in Coleyrsquos day but today it is understood that the immune systemrsquos re-sponse to the bacteria is likely to have been what triggered his patientsrsquo responses against cancer

Unfortunately Coleyrsquos findings were overshadowed by the advent of X-ray radium treatment and chemotherapy After his death Coleyrsquos daughter Helen Coley Nauts be-came inspired by her fatherrsquos work and was able to track down hundreds of cases of microscopically confirmed can-cers that had been treated with Coleyrsquos toxins After more than three years of research Nauts published her findings and demonstrated the truly beneficial effects of her fatherrsquos treatment rekindling the medical communityrsquos interest in immunotherapy

With a grant of $2000 from Nelson Rockefeller Nauts and her long-time friend Oliver R Grace founded the Cancer Research Institute (CRI) in 1953 Today nearly ev-ery major research institution in the world working in im-munology and immunotherapy has scientists on staff who have been or are currently being funded by CRI

the road ahead a cancer ldquomoonshotrdquoIt is easy to call immunotherapy a miracle - and it may

be in some regards - but it is also important to realize that this revolutionary new way of treating cancer is actually the result of years of research and dedication Recognizing a need for continued funding and research to advance can-cer care Vice President Joe Biden launched the National Cancer Moonshot - an initiative dedicated to accelerating research through increased collaboration between patient advocacy groups health care providers and many other stakeholders in the field like CRI

ldquoVice President Bidenrsquos Moonshot initiative is an excit-ing proposal for patients living with cancer and the immu-notherapy researchers all over the world who are working day and night to discover and develop newer safer ways to treat this diseaserdquo says Dr Jill OrsquoDonnell-Tormey chief ex-ecutive officer and director of scientific affairs at the Cancer Research Institute ldquoWe at CRI were thrilled to be invited by the Vice Presidentrsquos team to participate in early discussions regarding the initiative and look forward to continuing our role as an expert resource in the field of cancer immuno-therapyrdquo

To learn more about cancer immunotherapy visit the Cancer Research Institute website at httpwwwcancerre-searchorg

ldquoget your body to fight cancer the way it was meant to by empowering and enhancing your

immune systemrdquo

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom14

HEALTH amp WELLNESS

Chiropractic care is effective in the management of sprain and strain injuries sports injuries pain in the neck back joint pain sciatica headaches and arthritis Doctors of chiropractic focus on

disorders of the musculoskeletal system nervous system and general health The goal of the chiropractor is to op-timize health with a non-invasive approach Patients are assessed through clinical examination imaging such as X-rays and MRIs laboratory testing and other diagnostic interventions The chiropractic adjustment is one of the many procedures used by chiropractors to treat patients An adjustment also known as manipulation is a procedure in which trained doctors (chiropractors) use their hands or a small instrument to apply a controlled force to the spinal joint The goal of this procedure is to correct structural mis-alignments and improve your bodyrsquos physical function

What to do if you are injured rice should be followed in the event of any muscu-

loskeletal injury After following this protocol you should always seek the care of a healthcare professional

rest or immobilization is needed depending on the severity of the injury In some cases activity after a rest period may improve joint mobility and promote a speedy recovery In fact long-term immobilization can sometimes be harmful to recovery

ice will help reduce pain by numbing the area and by limiting the effects of swelling

compression of the area may reduce the amount of swelling from the injury Your doctor of chiropractic will determine if this is beneficial in your case

elevation of the injured arm or leg above the level of the heart will aid in reducing swelling

Avoid the pitfalls of delayed care and self-diagnosis by seeking immediate medical attention Although symptoms may be mild at times the injury can be serious and com-plex For instance a stress fracture is an overuse injury that causes a tiny crack in the bones It occurs when muscles become fatigued and are unable to absorb the added shock It occurs in the weight-bearing bones and athletes are very susceptible to these injuries Long standing misalignments for example can lead to poor posture and added pressure on the spinal joints which may eventually lead to radiating pain and nerve impingements If you have been in an auto accident or are experiencing any of these symptoms sched-ule a medical evaluation at the Pain and Rehab Center (SE

Frederick Starks ndash has it all but betrayal changes it all He must

decide which path to follow when the line between right and wrong become blurred one that leads to getting out of the physical or emotional

hellhole he finds himself in or one that keeps him alive

Ebook $399 amp $1299 in paperback available on

Amazon and IBook storewwwclergebookscom

ldquoAn arresting prison tale about penancerdquo

―Kirkus Reviews

ldquoWhen the Serpent Bites is a fantastic read for legal buffs crime

lovers and readers who love a great storyrdquo

―John Murray Pacific book review

Nesly Clerge The Author - Dr Clerge always wanted to promote healthy living The desire to help others become healthy inspired him to study Chiro-practic medicine Dr Clerge has mastered the unique balance of providing care while pursuing a life passion He has finally embraced his zeal for writ-ing Many of us say one day when I get the time I will Dr Clerge decided there is no better time than now to embrace his love for literature Personal passion mixed with focus and determination produced his first book in the sequel When the Serpent Bites with the sequel to follow shortly

Chiropractic Care for injuriesBy Nesly Clerge DC NRCME

Washington DC) (202) 610-0260 or DC Injury Center (NE Washington DC) (202)546-7246

We have four locations to serve you and all of our clin-ics accept auto and work related injuries For details visit our website at wwwMytherapyCliniccom

The goal of the chiropractor is to optimize health with a non-invasive

approachrdquoldquo

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

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Part time $35000Full Time $87000

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wjwomencom26

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Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 15

HEALTH amp WELLNESS

less Wrinkles

Botoxreg is a highly purified naturally occurring pro-tein that has the ability to very precisely relax the muscles to which it is applied In the 70rsquos ophthal-mologists began injecting it into tiny eye muscles

to treat ldquolazy eyerdquo In the 80rsquos the drug was used to correct other facial eyelid and limb diseases such as tremors and spasms It was during a procedure in the late 1980rsquos that the cosmetic benefit was first noticed

If dynamic wrinkles (related only to the movement of underlying muscle) are starting to make you look older or more ldquonegativerdquo Botoxreg can help restore the rested confi-dent appearance you desire

When done correctly Botox does not result in a frozen look Instead it actually allows you to show your true emo-tion rather than always having a sad or angry look

It can take up to two weeks to see the effects In most cases the treatment can last for three months and contin-ued use can prevent new wrinkles from forming

less SweatingBotoxreg can also be administered to reduce excessive

sweating It can be used for an important event during hot weather or year-round After Botoxreg treatment excess sweating starts to decrease within a couple of days and the full effect are reached in two weeks

In addition to making you more comfortable this treat-ment may also make feel more confident because you do not have to worry about nervous sweating during important pre-sentations or job interviews

Get rid of BaggageUpper eyelid blepharoplasty is one of the most com-

monly performed surgeries It can be cosmetic or function-al Cosmetic blepharoplasty can give you back your origi-nal youthful appearance and reduce heaviness Functional blepharoplasty may be indicated when heavy eyelid skin hangs over your visual field blocking the side or overhead visual field This condition sometimes referred to as der-matochalasis is a common change with aging The need for functional surgery is documented with photography and visual field testing with and without manually lifting the eyelids with tape

Lower lid blepharoplasty can remove the ldquobagsrdquo under the eyes It is also used if the lower lid hangs down or is

pulled away from the eye Functional causes are indicated if the lower lid is not in contact with the eyeball or if the lower lid turns inward intermittently and the eye lashes rub against the eye

BLepharoplasty surgery can be done as an outpatient procedure taking approximately one hour using gentle sedation and local anaesthetic It does not require general anaesthesia

Both types of functional blepharoplasty may be covered by insurance A thorough exam by an ophthalmologist can determine this

your Best visionTodayrsquos glasses are not only used to increase vision

they are also a fashion accessory Many people including celebrities wear glasses to change their look An American Board of Opticianary certified optician can help find the right frame to enhance and accent the best parts of your face Glasses can also help to de-emphasize certain parts of your face that make you less than happy The technologies used in current lenses make them lighter and stronger than ever before A managing ABOC certified optician will take the time to find out your specific visual needs for work and play will determine which type of frame is needed which type of lens is needed and then show you styles that en-hance your look If you have good vision in only one eye then you need special frames and lenses that offer protec-tion to preserve your vision The best sunglasses can help protect you from getting cancer around your eyes prevent wrinkles and other aging changes around the eyes

Glasses are an investment that you wear every day You deserve expert help with such an important decision

Achieve your Best Vision

Dr Renee Bovelle

ldquoYour Best Vision is Our Focusrdquo

12200 Annapolis Rd Suite 116 Glenn Dale MD 20769301-805-4664

wwwEnvisionEyeAndLasercom

you may have heard the saying ldquoyour eyes are the window to your soulrdquo Well did you know that they are also the windows to your youth in this two part article we will discuss various ways you can reset the clock on agingrdquoldquo

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

4716 Baltimore Ave Hyattsville Md 20781Monday - Saturday from 800 am - 800 pm servicemagicbenzservicecom

Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom16

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

Breast cancer remains the second mostfrequently diagnosed cancer in women and thesecond leading cause of cancer death in womenin the United States Breast cancer has also beenfound in men but only about 10 percent asfrequently as in women

e frequency of breast cancer detectionhas markedly increased due to improvementsin technology and screening techniques Breastcancer is now detected atearlier stages than in thepast e availablemethods of treatmenthave evolvedsigni cantly over thepast 50 yearsTechniques nowavailable to treat cancerrange from surgeryradiotherapychemotherapy andhormone therapy to a multitude of ldquotargetedrdquotreatments

Carefully designed clinical trials and basicresearch have changed the timing and optionsfor treatment of breast (and many other)cancers Not only have the medications used inthe treatment of breast cancer changed andbecome more plentiful but even the types ofsurgical procedures timing of surgerychemotherapy and radiation have changed

In the 1970s the preferred surgicaltreatment for breast cancer was a radicalmastectomy but today the majority ofwomen who undergo surgery for breast cancerare o ered several breast-conservingprocedures Since that time period doctorshave been looking for less impactful ways totreat breast cancer

bull By 1975 the concept of ldquoadjuvantrdquochemotherapy for breast cancer was beingstudied for the management of breast cancerpatients Adjuvant therapy is the use of therapy(chemotherapy hormonal etc) in those womenwho do not have wide spread (metastatic)disease but who have a high risk of developingdistant metastatic disease in the future

bull e initial clinical trials to determine ifless radical surgery (lumpectomy vs radicalmastectomy) were under way

bull e use of mammography as a screeningtool for breast cancer was becoming a standardof care

bull e FDA approved the rst selectiveestrogen receptor molecule (Tamoxifen) in thetreatment of breast cancer

Additional studies in the 1980sdemonstrated the appropriate patients to betreated with estrogen receptor inhibitor drugs

e value of adjuvantchemotherapy and localradiotherapy in speci c patientswas proven to increase our abilityto improve local control and long-term survival

Proof that neoadjuvant(treatment prior to surgery)therapy could make someinoperable cases operable wasdemonstrated by the end of the1980s Several major advances in

our understanding of the biology of breastcancer have revolutionized its treatment

bull e use of antibodies in the treatment ofbreast cancer e rst humanized antibody(anti-HER2) was created and studied in clinicaltrials e basis for understanding thedi erences in behavior of cancers that showedldquoover expressionrdquo of HER2 was evident

bull e introduction and use of several newchemotherapeutic compounds greatly enhancedour ability to treat breast cancer in the 1990s Anew group of chemotherapy compoundstaxanes was studied and introduced into ourarmamentarium against breast cancer isgroup of chemotherapy agents has greatlyimproved our ability to treat both early andadvanced stage breast cancers

bull In the late 1990s we learned thesigni cance of certain genetic variants (BRCA)

is group of genetic markers has proven to beso e ective as a predictor of future cancers thatsome patients are recommended to undergomastectomy (removal of the breast)hysterectomy (removal of the uterus) andoophorectomy (removal of the ovaries) based onthe results of this speci c gene test

In the past twenty years a number of newe ective chemotherapy agents have beenintroduced e continued discovery of

molecular targets continues to drive moreresearch and development of medications toldquotargetrdquo cancer cells and spare ldquonormalrdquo cellsOne of the current areas of intense research isthe combination of antibody-drug complexes

is will allow delivery of chemotherapy agentsdirectly to the cancer cells with even moresparing of healthy cells in the body

Although we do not yet have guaranteedcures for advanced breast cancer we have comea long way Imaging techniques have becomemore accurate and deliver less radiationexposure Surgical procedures have evolvedfrom ldquoradicalrdquo to breast conservingChemotherapy has evolved from prolonged toshorter periods of time with more e ective andfrequently less toxic drugs We betterunderstand which hormone ldquomanipulationsrdquo touse in speci c patients and how long theyshould be administered Even in advanced casesof breast cancer we are changing this diseasefrom terminal to chronic and that challengesus to seek new methods and new compoundsto keep women (and men) with breast canceralive for longer periods of time with improvedquality of life

is challenge motivates all of us who areprivileged to care for those people who havebreast cancer

Harvey I Katzen MD FACP earned his medicaldoctorate at George Washington University Schoolof Medicine in 1975 He completed his internshipand residency at George Washington UniversityHospital in WashingtonDC Dr Katzenestablished the first in-patient oncology unitsat Greater SoutheastCommunity Hospital andSouthern MarylandHospital where he hasserved as the Chief ofOncology He is an activeparticipant and memberof a Clinical PathwayCommittee for treatment of oncology patients Hecurrently serves as an associate clinical professor atGeorge Washington Hospital Dr Katzen has beenrecognized as a Top Doctor by US News and WorldReport and Washingtonian Magazine He is amember of the American Society of ClinicalOncology the American Society of Hematologyand the Southern Association of Oncology

The Evolution of Breast Cancer Treatmentby HARVEY I KATZEN MD FACP

healthy lifestyles

womensjournalmdcom 7

The evolution of Breast Cancer TreatmentBy Harvey I Katzen MD FACP

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

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Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

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We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

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NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 17

HEALTH amp WELLNESS

Physical activity has been highlighted internation-ally as a beneficial intervention for weight con-trol and the improvement of physical and mental health This review highlights findings from recent

literature to guide office-based promotion of physical activ-ity for obesity treatment and prevention

Children worldwide participate in far less than the cur-rent physical activity recommendations Family-based ac-tivity provides children with positive role modeling as well as motivational support for maintaining an active lifestyle The integration of physical activity into daily life can be an effective alternative to sports and structured exercise pro-grams Decreasing sedentary behaviors is also a positive contribution although its link to physical activity levels is still unclear Some families may see neighborhood safety and access to recreational facilities as barriers to keeping their children physically active

Research in the field of pediatric obesity and overweight treatment and prevention continues to find challenges and solutions Promotion of physical activity by the pediatric provider is demonstrated by current evidence to be a posi-tive intervention against this global problem

Childhood obesity is a national epidemic Nearly 1 in 3 children (ages 2-19) in the United States is overweight or obese putting them at risk for serious health problems As parents caregivers brothers and sisters leaders in schools communities and healthcare we can work together to cre-ate a nation where the healthy choice is the easy choice Learn the facts our approach to solving this epidemic and how you can help be a part of the change

healthy tipS1 plan outdoor activities

Set aside one day a weekend to do something active as a family swimming in the summer sledding or hiking in the winter or biking in the spring and fall Taking along a picnic lunch and splurging on some healthy snacks after a good workout will help the day go by without a complaint2 take classes together

Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together If your little one is too young to partici-pate look for classes that help you burn calories with your

Dr Corder attended medical school at How-ard University College of Medicine and grad-uated in 1977 He is board certified by the American Academy of Pediatrics Dr Cord-er was formally the Chief Health Officer for Prince Georgersquos County and the medical Di-rector of several health plans Dr Corder has

been in Pediatric practice for over 35 years Dr Corder his wife Dr Marilyn Corder ad their daughter Adrienne Corder started the Cord-er Pounders Youth Fitness program and the Family Fitness Center

Frederick Corder MD FAAP

Bowie MD bull (301) 805-2229Cheverly MD bull (301) 341-7494Childrenrsquos Medical Center

Washington DC bull (202) 291-0147

ways to avoid Childhood

Obesity5 baby by incorporating them into your yoga moves or push-ing them along during stroller workouts 3 redo your family room

Too often family rooms are the center of laziness in a home a comfy couch a video-game console a shelf full of DVDs and nothing to encourage fitness or physical activity There are ways to add in subtle reminders however without overhauling your entire room or dragging in a giant piece of workout equipment

By Frederick Corder MD

4 Make chores funInstead of relegating each member of the family to do-

ing separate chores by themselves turn chores into a game you can all do together Race to see how fast you can get the house cleaned and then try to beat your old time the next week Play music while yoursquore doing laundry and enlist the kids to sing and dance while helping to fold and put clothes away Take the dog for walks together and squeeze in some running roller-skating or jump rope while yoursquore at it5 Make over your meal plan

This isnrsquot necessarily a fitness tip but itrsquos also worth mentioning Families that eat healthier also tend to have other healthy habits such as regular physical activity If you want to slim down after having a baby or just want to eat better overall get your entire family involved and yoursquore more likely to succeed Take kids to the farmers market let them pick their own fruits and vegetables and involve them in the food preparation Theyrsquore much more likely to enjoy their meals and to clean their plates

lsquochildren worldwide participate in far less than

the current physical activity recommendationsrdquo

wjwomencom18

䔀堀䌀䔀䰀䰀䔀一䌀䔀 䤀一 䠀䔀䄀䰀吀䠀 䄀一䐀 圀䔀䰀䰀一䔀匀匀 匀䔀刀嘀䤀䌀䔀匀 䘀伀刀 䄀䰀䰀 圀伀䴀䔀一

倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

瀀栀礀猀椀挀椀愀渀 愀猀猀椀猀琀愀渀琀猀Ⰰ 搀攀瘀攀氀漀瀀 椀渀搀椀瘀椀搀甀愀氀椀稀攀搀 琀爀攀愀琀洀攀渀琀 瀀氀愀渀猀 昀漀爀 漀瀀琀椀洀愀氀 漀甀琀挀漀洀攀猀

匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

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Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

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1-888-789-5622www2greenforkscominfo2greenforkscom

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Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom18

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倀爀漀瘀椀搀攀渀挀攀 漀ucirc攀爀猀 愀 昀甀氀氀 爀愀渀最攀 漀昀 眀漀洀攀渀猀 栀攀愀氀琀栀 愀渀搀 眀攀氀氀渀攀猀猀 猀攀爀瘀椀挀攀猀 琀漀 栀攀氀瀀 洀愀椀渀琀愀椀渀 琀栀攀 瀀栀礀猀椀挀愀氀Ⰰ 洀攀渀琀愀氀Ⰰ 愀渀搀 猀瀀椀爀椀琀甀愀氀 栀攀愀氀琀栀 漀昀 攀瘀攀爀礀 眀漀洀愀渀 眀栀漀 眀愀氀欀猀 琀栀爀漀甀最栀 漀甀爀 搀漀漀爀猀 䰀攀搀 戀礀 䴀攀樀攀戀椀 吀  䴀愀礀漀爀 䴀䐀 Ⰰ 䨀䐀Ⰰ 䘀䄀䌀伀䜀Ⰰ 漀甀爀 攀砀瀀攀爀琀猀 椀渀 眀漀洀攀渀猀 椀猀猀甀攀猀 甀渀搀攀爀猀琀愀渀搀 琀栀攀 栀攀愀氀琀栀 挀漀渀挀攀爀渀猀 漀昀 

琀漀搀愀礀 猀 眀漀洀愀渀Ⰰ 椀渀挀氀甀搀椀渀最 戀爀攀愀猀琀 栀攀愀氀琀栀Ⰰ 漀戀猀琀攀琀爀椀挀猀 漀爀 洀愀琀攀爀渀椀琀礀Ⰰ 最礀渀攀挀漀氀漀最椀挀愀氀 挀愀爀攀 Ⰰ 搀椀愀戀攀琀攀猀Ⰰ 栀攀愀爀琀 搀椀猀攀愀猀攀Ⰰ 琀栀礀爀漀椀搀 搀椀猀攀愀猀攀 愀渀搀 漀戀攀猀椀琀礀 䘀漀挀甀猀椀渀最 漀渀 攀砀挀攀氀氀攀渀挀攀 椀渀 瀀愀琀椀攀渀琀 挀愀爀攀Ⰰ 漀甀爀 琀攀愀洀 漀昀 猀瀀攀挀椀愀氀椀猀琀猀Ⰰ 椀渀挀氀甀搀椀渀最 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 漀戀猀琀攀琀爀椀挀椀愀渀 最礀渀攀挀漀氀漀最椀猀琀猀Ⰰ 挀攀爀琀椀椀攀搀 渀甀爀猀攀 洀椀搀眀椀瘀攀猀Ⰰ 愀渀搀 

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匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 匀瀀攀挀椀愀氀椀稀攀搀 匀攀爀瘀椀挀攀猀 昀漀爀 䠀椀最栀 刀椀猀欀 倀爀攀最渀愀渀挀礀 䌀愀爀攀 䘀漀爀 栀椀最栀 爀椀猀欀 瀀爀攀最渀愀渀挀椀攀猀Ⰰ 椀琀 椀猀 椀洀瀀漀爀琀愀渀琀 琀漀 栀愀瘀攀 愀 猀瀀攀挀椀愀氀椀猀琀Ⰰ 挀愀氀氀攀搀 愀 瀀攀爀椀渀愀琀漀氀漀最椀猀琀Ⰰ  椀渀瘀漀氀瘀攀搀 椀渀 礀漀甀爀 瀀爀攀最渀愀渀挀礀 挀愀爀攀 昀漀爀 琀栀攀 猀愀昀攀琀礀 漀昀 戀漀琀栀 洀漀琀栀攀爀 愀渀搀 挀栀椀氀搀 伀渀 猀琀愀ucirc 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 䠀漀猀瀀椀琀愀氀 椀猀 䐀爀 䬀攀爀爀礀 䰀攀眀椀猀Ⰰ 猀瀀攀挀椀愀氀氀礀 琀爀愀椀渀攀搀 椀渀 搀椀愀最渀漀猀椀渀最 愀渀搀 琀爀攀愀琀椀渀最 椀猀猀甀攀猀 琀栀愀琀 

挀愀渀 爀攀猀甀氀琀 昀爀漀洀 洀漀爀攀 挀漀洀瀀氀椀挀愀琀攀搀 瀀爀攀最渀愀渀挀椀攀猀  

䤀洀瀀爀漀瘀攀搀 倀愀琀椀攀渀琀 䌀愀爀攀 眀椀琀栀 䄀搀瘀愀渀挀攀搀 䴀椀渀椀洀愀氀氀礀 䤀渀瘀愀猀椀瘀攀 倀爀漀挀攀搀甀爀攀猀 䈀漀愀䈀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 甀猀攀 愀搀瘀愀渀挀攀搀 搀椀愀最渀漀猀琀椀挀 愀渀搀 猀甀爀最椀挀愀氀 漀瀀琀椀漀渀猀 昀漀爀 椀洀瀀爀漀瘀攀搀 挀愀爀攀 䴀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 搀椀愀最渀漀猀琀椀挀 漀爀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀猀 甀猀攀 愀  攀砀椀戀氀攀 攀渀搀漀猀挀漀瀀礀 琀漀 戀攀琀琀攀爀 攀砀愀洀椀渀攀 愀 眀漀洀愀渀猀 椀渀琀攀爀渀愀氀 愀爀攀愀猀 昀漀爀 洀漀爀攀 愀挀挀甀爀愀琀攀 搀椀愀最渀漀猀琀椀挀猀 愀渀搀 

琀栀攀渀 琀栀攀 猀愀洀攀 洀椀渀椀洀愀氀氀礀 椀渀瘀愀猀椀瘀攀 漀爀 氀愀瀀愀爀漀猀挀漀瀀椀挀 琀攀挀栀渀椀焀甀攀 挀愀渀 戀攀 甀猀攀搀 昀漀爀 琀栀攀 猀甀爀最椀挀愀氀 瀀爀漀挀攀搀甀爀攀Ⰰ 椀昀 渀攀挀攀猀猀愀爀礀    

䠀攀氀瀀昀甀氀 刀攀猀漀甀爀挀攀猀 椀渀 䔀搀甀挀愀琀椀漀渀愀氀 倀爀漀最爀愀洀猀 愀渀搀 匀甀瀀瀀漀爀琀 䜀爀漀甀瀀猀 倀倀爀漀瘀椀搀攀渀挀攀 愀氀猀漀 瀀爀漀瘀椀搀攀猀 椀渀昀漀爀洀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 昀漀爀 洀愀渀礀 愀爀攀愀猀 爀攀氀愀琀攀搀 琀漀 眀漀洀攀渀猀 栀攀愀氀琀栀 伀甀爀 搀攀搀椀挀愀琀攀搀 猀琀愀ucirc 漀昀 栀攀愀氀琀栀挀愀爀攀 

瀀爀漀昀攀猀猀椀漀渀愀氀猀 椀猀 眀攀氀氀 攀砀瀀攀爀椀攀渀挀攀搀 椀渀 搀椀愀最渀漀猀椀渀最Ⰰ 攀瘀愀氀甀愀琀椀渀最Ⰰ 愀渀搀 琀爀攀愀琀椀渀最 愀氀氀 栀攀愀氀琀栀ⴀ爀攀氀愀琀攀搀 椀猀猀甀攀猀 椀渀 眀漀洀攀渀 漀昀 愀氀氀 愀最攀猀 圀攀 愀氀猀漀 瀀爀漀瘀椀搀攀 猀瀀攀挀椀愀氀椀稀攀搀 攀搀甀挀愀琀椀漀渀愀氀 瀀爀漀最爀愀洀猀 愀渀搀 猀甀瀀瀀漀爀琀 最爀漀甀瀀猀 愀猀猀漀挀椀愀琀攀搀 眀椀琀栀 攀愀挀栀 瀀愀爀琀椀挀甀氀愀爀 栀攀愀氀琀栀 椀猀猀甀攀

䌀漀渀琀愀挀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀吀漀 氀攀愀爀渀 洀漀爀攀 愀戀漀甀琀 眀漀洀攀渀猀 猀攀爀瘀椀挀攀猀Ⰰ 瀀爀漀最爀愀洀猀Ⰰ 愀渀搀 猀甀瀀瀀漀爀琀 猀攀爀瘀椀挀攀猀Ⰰ 挀愀氀氀 　⤀ 㠀㔀㐀ⴀ㜀　㜀㐀Ⰰ 　⤀ 㠀㔀㐀ⴀ㜀㔀㔀Ⰰ 　⤀ 㠀㔀㐀ⴀ㐀 漀爀 　⤀ 㠀㔀㐀ⴀ㜀㜀㔀 琀漀 

猀挀栀攀搀甀氀攀 愀渀 愀瀀瀀漀椀渀琀洀攀渀琀 眀椀琀栀 漀渀攀 漀昀 漀甀爀 戀漀愀爀搀ⴀ挀攀爀琀椀椀攀搀 猀瀀攀挀椀愀氀椀猀琀猀 愀琀 圀漀洀攀渀猀 䠀攀愀氀琀栀 匀攀爀瘀椀挀攀猀 愀琀 倀爀漀瘀椀搀攀渀挀攀 

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

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Part time $35000Full Time $87000

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wjwomencom26

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Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 19

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

410-647-0123692A Ritchie Highway Suite 2B

Severna Park MD 21146wwwmyeyelidscom

at

Elba Pacheco MD

25 Years on the Johns Hopkins Faculty

Cosmetic and Reconstructive Eyelid Surgery bull Thermage CPTreg bull Liposonixreg bull Fraxelreg Dual Forever Young BBL Photorejuvenation bull Botoxreg Dysportreg bull CO2 Laser Resurfacing bull Juvedermreg

Kybellatrade Restylanereg Silk Lyft bull Perlanereg bull Volumareg Glycolic Peels bull VI Peelsreg

Medical Skin Care bull Permanent Make-Up

WJ

Cosmetic options have undergone aparadigm shift in the treatment of facial agingwith a new emphasis being placed on preventionand less invasive approaches We introduce a newapproach to looking younger the ldquoLiquidFaceliftrdquo and combination therapies When non-invasive treatments are introduced early we canactually slow down the again changes thuspreventing or delaying more invasive surgeriesFor many of us preventing the taut skin andsurgical look are desirable goals e e ects ofaging occur gradually and we nd ourselveswishing for aesthetic enhancements before we areready for a surgical facelift

e ldquoLiquid Face Liftrdquo is accomplishedthrough a combination of Botox dermal llers(Restylane or Juvederm) and medical-grade skincare Botox lifts the eyebrow area and eliminatesunwanted frown lines by relaxing the underlyingmuscles e art of Botox comes from havingspecialized training and experience that allowsthe Botox placement to be individualized DrPachecos experience dates back to the early yearsof Botox when it was rst FDA-approved for usearound the eyes in 1989 Dermal llers such asRestylane and Juvederm add or restore volumeto the lips and smooth nasolabial marionetteand jowl folds Restoring volume is one of themost e ective and natural ways to look youngerand refreshed Dermal ller treatments are quick

and results are immediate e e ects of dermalllers are even more dramatic when used in

combination with BotoxWhat sets us apart Botox and dermal ller

treatments are personally administered only byDr Pacheco a fellowship trained OculoplasticSurgeon A topical anesthetic cream is appliedprior to both dermal llers and Botox o eringour patients a pain-free experience Treatmentscan be performed in less than 30 minutes and donot require any downtime Dr Pacheco is trainedand is a trainer in the advanced uses of Botoxand Restylane ese advanced uses includeBotox in the perioral neck and bunny line areasand dermal llers for crows feet undereye darkcircles and brow lifting

Worried about facial skin laxity and sundamage from sunbathing and years ofrecreational boating Combine ermage Fraxellaser treatment or IPL Photorejuventation intoyour treatment plan

ermage known as the ldquomini-face liftrdquo isthe rst non-surgical FDA-approved procedurethat can tighten and lift brows cheeks and neckthrough the use of radio frequency waves withno interruption to normal activities Considereda leading physician in the ermage eld DrPacheco was recently invited to speak to otherphysicians on behalf of ermage at aconference in Vienna Virginia When skin

texture wrinkles sun and brown spots acnescars and melasma are the primary concernFraxel laser treatments repair and resurface theskin a fraction at a time (3 to 5 sessions) IPL(Intense Pulsed Light) can also treat sun damagein a gentler non-invasive way using pulses oflight that minimize brown spots and pore sizetreat broken capillaries veins and rosaceachanges with no down time Optimal resultsmay require a combination of therapies

As an Oculoplastic Surgeon on the facultysta of e Wilmer Eye Institute at JohnsHopkins since 1990 Dr Pacheco is uniquelyquali ed to develop a treatment plan customizedjust for you For seventeen years she has trainedmedical residents fellows and colleagues in theart of her subspecialty Since opening the Centerfor Eye amp Laser Surgery eight years ago she hasbeen committed to providing patients with thehighest quality scienti cally-based surgical andnon-surgical technology for facial rejuvenationLet us show you the latest options available torestore your natural beauty With the focus onvolumetric enhancement and combinationtherapies a non-invasive rejuvenation of the skinis possible ousands of patients have bene tedfrom her extensive expertise When the time isright for you lets meet to develop a plan thatachieves exceptional results without the need forinvasive procedures

Top Eyelid Surgeon

amp Rejuvenation Artist

The ldquoLiquid Faceliftrdquo Through Combination Therapy

beauty amp style

wjwomencom 9

Board Certified amp Fellowship Trained

Cosmetic amp Reconstructive

Eyelid Surgeon

the through Combination therapyldquoLiquid Faceliftrdquo

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

4716 Baltimore Ave Hyattsville Md 20781Monday - Saturday from 800 am - 800 pm servicemagicbenzservicecom

Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom20

HEALTH amp WELLNESS

JUNE 2016 | JULY 20164

WJ

Summer is here With the summer seasonthere is a common desire to exchange dreary winterskin for skin that has been kissed by the sunTanned skin is associated with well-being healthand even wealth Excessive ultraviolet exposureregardless of the source is dangerous A tan is theskinrsquos telling sign that it has been damaged

What exactly occurs during the tanningprocess UVB is absorbed by the super ciallayers of the skin and causes the release ofin ammatory factors We detect thisin ammation in the form of a sunburn a tanand premature aging UVA penetrates deeper inthe skin and also initiates in ammation UVA isa more potent causative agent of prematureaging as it causes changes in elastin collagenand blood vessels Melanocytes the pigmentproducing cells of the skin provide protectionagainst ultraviolet induced DNA damageWhen ultraviolet light hits the melanocytes theyincrease their production of pigment granulescalled melanosomes e melanosomes travelfrom the bottom layer to the top layers of skin inan e ort to absorb and lter the damagingultraviolet rays e ultraviolet rays causedamage to the DNA within the melanocyteswhich translates to the formation of a tanfreckles dyspigmentation and skin cancerMelanoma is the result of uncontrolled growthof melanocytes caused by mutations inthe cellular DNA It is the most deadlyform of skin cancer According to theSkin Cancer Foundation 86 ofmelanomas are attributed to ultravioletexposure Melanoma is the mostcommon form of cancer in ages 25-29

Mostly young females use indoortanning salons According to theAmerican Academy of Dermatologyexposure to tanning beds before the ageof 35 increases onersquos risk of developing amelanoma by a staggering 75 eAcademy also reports that the WorldHealth Organization has classi ed theultraviolet light emitted from tanningdevices as a human carcinogen Tanningbeds are more likely to emit UVA whichpenetrates deeper into the skin resultingin in ammation and melanocyticmutations is explains the increasedrisk of skin cancers associated withtanning salon useTo make tanning

salons even more dangerous they are associatedwith addictive behavior e lamps also emitUVA that is more potent than natural sunlight

Sunscreen and responsible sun exposuredramatically decreases onersquos risk for developing askin cancer and premature aging Here are someguidelines to protect the skin Sunscreen shouldbe applied 30 minutes before going outside Ashot glass full is an adequate amount ofsunscreen to be applied to the body Whenoutside for an extended amounts of timesunscreen must be reapplied every two hours

e ultraviolet light emitted from the sun is thestrongest between the hours of 10 am to 4 pmSunscreen that provides broad spectrum UVAand UVB coverage with at least a SPF of 30 isadequate If wearing light colored or thinclothing such as a tee shirt sunscreen should stillbe applied to those covered areas Be sure toapply sunscreen to the face neck ears andhands as these body parts are exposed everyday

A full body skin check is recommended atleast yearly by a board certi ed dermatologist Ifyou have a history of extensive ultravioletexposure a skin check may be needed bi-annually It is also recommended that those witha history of tanning salon use have a yearly examwith an ophthalmologist and a gynecologistYearly full body skin checks help to detect skin

cancer in the early stages Early detectiondramatically decreases the risk of dying fromskin cancer

Pre-mature aging can be addressed withchemical peels laser treatments retinoids andantioxidant serums To schedule a consultationfor a treatment regimen to reverse the signs ofpremature aging and for a full body skin checkwith a board certi ed dermatologist pleasecontact Dr Katina Byrd Miles at 401-451-0500(wwwskinoasisdermcom)

Dr Miles trained at the Cancer InstituteMelanoma Center at Washington HospitalCenter from 2000-2002 During this two yearMelanoma Fellowship Dr Miles conductedmelanoma research and also trained extensivelyin the early detection of skin cancer with the useof the dermatoscope

Dr Katina Miles is a graduate of Howard UniversityCollege of Medicine She completed her internalmedicine residency at University of Maryland atBaltimore and dermatology residency atGeorgetown University Dr Miles is a board certifieddermatologist and a Fellow of the AmericanAcademy of Dermatology She is an expert in skincancer detection and treatment and is a Skin ofColor specialist Dr Miles is the founder and MedicalDirector of Skin Oasis Dermatology where she isready to serve you

beauty amp style

by KATINA BYRD MILES MD

wjwomencom

The Dark Side of that summer GlowBy Katina Byrd Miles MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 21

HEALTH amp WELLNESS

JUNE 2016 | JULY 2016

WJ

ldquoWhen a woman feels empowered giving birth she then feelsempowered to take care of the babyrdquo says Nancy Prothero CNM ldquoAgood birthing experience starts the family o on the best possible pathrdquo

Creating this type of birthing experience has long been a hallmark ofCarroll Hospital and Carroll Health Group OBGYN But with the recentaddition of Prothero and her team of fellow certi ed nurse midwives the twoorganizations are taking the idea of patient empowerment to the next level

ldquoMore experts means more options for women If you want to see aphysician a midwife or a nurse practitioner it is completely your choicerdquo saysEileen Garavente MD medical director of womenrsquos services for CarrollHealth Group ldquoAll our providers deliver the same superior level of carerdquo

What is a Certi ed Nurse Midwife Certi ed nurse midwives (CNMs) are advanced-practice registered

nurses who specialize in low-risk pregnancies and deliveries andcan provide a full range of womenrsquos health care servicesincluding wellness care and menopause management

Many women turn to CNMs for their unique approach toobstetrics ldquoWe have nursing backgrounds so we provide a levelof emotional support and hand-holding that many patients likerdquosays Prothero ldquoWe also believe itrsquos a womanrsquos choice how thebirth should go so we talk about all the options and support thepatient in whatever she choosesrdquo

ldquoSome people think of midwifery as a home-birth or anti-epidural approach but that is not truerdquo adds Dr GaraventeldquoCNMs are evidence-based practitioners who have a veryholistic yet scienti c basis for educating women on how to havethe pregnancy and delivery experience theyrsquove always wantedrdquo

A Collaborative Approach to CareAt Carroll Hospital and Carroll Health Group OBGYN

the obstetricians midwives and nurses work side-by-side toprovide specialized care tailored for mother and baby isapproach reduces complications and encourages earlier bondingamong other bene ts

ldquoWe believe pregnancy should be timed around a duemonth not a due daterdquo says Prothero ldquoWe know that the bestway to get the best outcomes is to let nature take its courserdquo

Achieving the best outcomes also means having the rightspecialists on board to assist when unexpected issues arise ldquoWehave a very experienced maternal-fetal medicine team at thehospital to consult all of our high-risk patientsrdquo says MichaelVietz MD a Carroll Health Group OBGYN specialist andchief of OBGYN at Carroll Hospital ldquoWe also have a level-twoneonatal unit thatrsquos manned 247 by a pediatrician So we areready to handle almost any scenariordquo

e private all-in-one suites inside the hospitalrsquos FamilyBirthplace also allow for a more seamless and collaborativebirthing experience ldquoEverything from labor to recovery happensin one room which creates a continuity of care between you andyour nursesrdquo says Prothero ldquoWe have all the pieces in place foryou to have a safe and healthy baby in a way thatrsquos good for yourfamilyrdquo Know your options visit CarrollHealthGroupcom to

nd a womenrsquos health specialist whorsquos right for you

New Options Let Women Choose the Pregnancyand Delivery Plan Thatrsquos Right for Them

healthy lifestyles

Mother Knows Best

wjwomencom 5

Mother knows BestNew Options Let Women Choose the Pregnancy

and Delivery Plan Thatrsquos Right for Them

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

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Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom22

BUSINESS

As both the founder and CEO of Collins Consulting Crystal Collins a Board Approved So-cial Work Supervisor MSW LCSW-C and LICSW combines

educational experience and professional expertise to deliver comprehensive social services to individuals and communi-ties at large Collins Consulting specializes in psychother-apy clinical supervision anger management and consulta-tion services for the health and human service organization She is a Certified Clinical Trauma Professional as well as a Certified Anger Management Specialist II Ms Collins is currently accepting new clients for individual therapy and training and consultation services for organizations

Her contact information is 9701 Apollo Dr Suite 330

Largo MD 207743015337667

Infocollinsconsultingllccom

Dr Renee Bovelle a board-cer-tified ophthalmologist has per-formed thousands of LASIK laser ophthalmic cataract and BOTOXreg procedures Dr

Bovellersquos practice emphasizes disease prevention overall wellness and patient education Dr Bovelle is committed to treating all of her patients with compassion and caring She offers each patient an individualized treatment plan and she is dedicated to helping patients make informed de-cisions about medical surgical and aesthetic treatments Her work in ophthalmology includes clinical research on the latest devices used in modern refractive surgery She lec-tures locally and across the country Dr Bovelle donates her time to caring for the poor both locally and internationally by participating in health fairs and medical mission trips She has volunteered in Prince Georgersquos County Washington DC Louisiana Jamaica Africa and India Contact 301-805-4664 wwwenvisioneyeandlasercom

Raymond (Ray) A Savoy a native Washingtonian and Pro-fessional Master Level Golf In-structor (USGTF) is a devoted husband father and community

leader He is the founder of Senior Swingers and Langston Junior Boys and Girls Golf Club (LJRGC

To note Raymond Savoy has taught over 12000 youth the game of golf The (LJRGC) has awarded over $225000 in scholarships since its inception in 1990 In 2013 Ray was invited to the White House for a ldquoFatherrsquos Day Cele-brationrdquo with President Obama In 2015 Ray was inducted into the United States Golf Teachers Federation ldquoHall of Famerdquo He was also recognized as one of 50 most influ-encers in Washington DC by the Washington Informer the Legend of the year Award by the ldquoDMVrdquo Athletes in Action and recently the Hall of Fame at Laurinburg Institute for Community Service working with youth WJ honors Ray-mond Savoy for his life work with youth

Doolin Consulting LLC is a mi-nority owned consulting firm specializing in management and professional services for behav-ioral health organizations Don-na Doolin CEOPresident of Doolin Consulting has 30 years

of experience in policy leadership and clinical expertise in behavioral health with an emphasis on substance use and co-occurring disorders She is highly skilled at facilitating transformational change coupled with engaging thought leaders at the local state national and international levels She uses well thought out evidence based practices and evalua-tions principles to effectively provide solutions for healthcare systems to provide comprehensive services across the contin-uum of care Doolin Consulting LLC works to foster practice transformation for the improvement of the human condition through the use of technology and innovative strategies Our mission is ldquoTo assist the customer in meeting the demands of a challenging healthcare environmentrdquo with a commitment towards preparing your organization for the future Contact ddoolinconsultinggmailcom240-753-8117

Crystal Collins

ReneeBovelle

Raymond savoy

donna doolinProfessionals in Profile

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

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WantedMust have reliable transportation

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wjwomencom26

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June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 23

BUSINESS

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

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wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom24

BUSINESS

Sheryl K Sandberg is an American technology executive activist and au-thor She is the Chief Operating Officer of Facebook In June 2012 she was elected to the board of directors by the existing board membersbecoming the first woman to serve on Facebookrsquos board Before she joined Facebook as its COO Sandberg was Vice President of Global Online Sales and Operations at Google and was involved in launching Googlersquos philanthropic arm Googleorg Before Google Sandberg served as chief of staff for United States Secre-tary of the Treasury Lawrence Summers

In 2012 she was named in the Time 100 an annual list of the 100 most influential people in the world according to Time magazineAs of June 2015 Sandberg is reported to be worth over $1 billion due to her stock holdings in Facebook and other companies

Sandberg released her first book Lean In Women Work and the Will to Lead co-authored by Nell Scovell and published by Knopf on March 11 2013 It is about business leadership and development issues with the lack of wom-en in government and business leadership positions and feminism

Lean in is a book for professional women to help them achieve their ca-reer goals and for men who want to contribute to a more equitable society The book looks at the barriers preventing women from taking leadership roles in the workplace barriers such as discrimination blatant and subtle sexism and sexual harassment

Lean in Women Work and the Will to Lead

sheryl sandbergrsquos leanintogetherOur hashtag pick

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

Part time $35000Full Time $87000

Help Wanted

CALL 301-577-1970Infowjwomencom

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

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Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 25

JUNE 2016 | JULY 2016

WJ healthy lifestyles

6 wjwomencom

Need a meaningful career

Want to control your schedule

Account Executives

WantedMust have reliable transportation

Must be willing to travel to accounts DC VA and MD

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Help Wanted

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wjwomencom26

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GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

4716 Baltimore Ave Hyattsville Md 20781Monday - Saturday from 800 am - 800 pm servicemagicbenzservicecom

Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom26

Magic Benz Services USA LLC

GOVERNMENT AND MILITARY DISCOUNTS

Call for an appointment

(301)985-26763013675020 2403420607

4716 Baltimore Ave Hyattsville Md 20781Monday - Saturday from 800 am - 800 pm servicemagicbenzservicecom

Mercedes-Benz Specialist Up to 40 OFF dealer prices 100 Satisfaction Labor Guarantee By Appointment Only

Tuning Collision Detailing Brakes

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 27

WOJOTALK Join host Tara Pannell as she interviews people across the

globe on the Womenrsquos Journey Talk show

available on iTunes and Acast

TwitterTaraPannell FacebookTaraTodayLive Like our Facebook Page

wwwfacebookcomwojotalkcom

Follow Tara for show updates at

To become a guest or submit a story write tarawojotalkcom WojoTalkcom

Why Should You Advertise Your Business in the

Womenrsquos Journal ldquoThe Womenrsquos Journals have been the single most effective media

for our demographic females age 25-65 The Return on Investment is VERY VERY high and I highly encourage you to try themrdquo

-dr Jonathan calure Maryland Vein professionals

ldquoI am very pleased with the results I got seven new clients the very first week I felt famous in my community The Womenrsquos Journal helped me to realize my life long dream of owning a

successful businessrdquo -chef k Blair cuisine Liberte

We received a number of requests for travel from the Holiday edition of the Womenrsquos Journal but we were overly excited to plan an entire 2016 family reunion from a reader Yeah Couldnrsquot be happier with our results each time we advertise in the Journal

-Maleka Green Green Family travel

ldquoThe test coverage on editorials is worth something above and beyond regular advertisingrdquo

-pJ Boatwright Vp custom projects for Fortune Group

ldquoI have gotten more response with the Womenrsquos Journal than any other publication that I have ever advertised inrdquo

-Wayne campbell crW electric inc

As a Certified Holistic Health Coach doing business with the Womenrsquos Journal is great I received a large corporation client requesting paid wellness workshops to educate their employees

what a way to start the year off -Melanie harris Founder of healthy By choice dc

ldquoA priceless educational vehicle to allow patients quality objective information about our various proceduresrdquo

-Andrejs V strauss Md dir of oncology Beebe Medical center

ldquoPeople show up with the coupon from the paper and they are ready to buy My editorial getrsquos a lot of attention and it works

I am happyrdquo -Anita hampton hair Fantasy

ldquoOutstanding readership and patient response to our articlesrdquo-richard J Mccann dMd pA

ldquoThe best customer response our company has ever had from adver-tisingrdquo -Joan carrero director of Marketing NAse insurance

ldquoGHR received a new agent a new sale at $600k and a potential buyer I couldnrsquot be more pleased Thank yourdquo

-Maleka Green owner of Green home realty

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom28

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 29

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom30

COMMUNITYTRAVEL

ldquoSanctuary Camelback Mountain Resort amp Spa The New Spirit of Luxury Scottsdale AZrdquo

Where to spa Near and Far

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 31

TRAVEL

a Family-owned Operation Certified sustainable

estate Grown

The Vegan Vine Wines was founded in 1992 by Bill and Brenda Murphy grown and produced by Clos LaChance winery

Clos LaChance winery is open to the public for wine tasting tours picnicking and bocce ball the winery is a stunning Old-world-in-spired facility located in san Martin California only 30 minutes south of san Jose and 45 minutes north of Monterey

The Vegan Vine Wines has partnered with former nBa champion talk-show host and healthwellness activist John salley Mr salley has taken an ownership position in the brand with the goal to edu-cate the vegan and wine drinking community

the winery is a perfect place for a fun and relaxing getaway

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom32

COMMUNITYHOME IMPROVEMENT

WAYS TO BEAUTIFY YOUR DECK WITHOUT BREAKINg THE BANK

5

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 33

Are you ready to put your deck on the best-dressed list this summer but hesitant to dent your savings With these simple design ideas

you can make your deck the perfect place for summer festivities

1 accessorize with railingsAn easy way to give your deck a beauty

boost is to update the railing The decorative details of this safety feature are easy to over-look during the initial deck building process Thankfully with todayrsquos products itrsquos easy and affordable to turn this eyesore into an acces-sory

For example by replacing outdated rail-ings with those that complement your deck boards and homersquos exterior trim you can create an outdoor living space thatrsquos a well-styled extension of your home If you have a non-traditional deck cable rails or mixed me-dium infills like tempered glass panels may be your style Or if you want to mix modern with traditional elements consider letting guests lean on attractive but affordable aluminum rail systems like MoistureShield Pro

ldquoThe sleek lines of aluminum railing are the perfect counterpart to todayrsquos contempo-rary spacesrdquo says Brent Gwatney senior vice president MoistureShield Composite Deck-ing ldquoTheyrsquore a less obtrusive railing option and give decks a high-end custom feel with-out the high-end price tag and tend to be backed with long-term warrantiesrdquo

2 Block the sun beautifullyAnother way to balance form with func-

tion is to shade your deck in style Fortunately there are a number of beautiful low-cost ways to block the sun that go beyond the patio um-brella

Pergolas are a popular way to shade your space without breaking the bank You can vary the direction of the beams to create interest weave fabric panels across the top to create a cozy respite or use the structure to frame a view

Screening trellises are another affordable option for relief from direct sunlight They can disguise an unsightly view soften your deck or provide an attractive backsplash for an outdoor kitchen while adding shade and privacy You can even bend high performance decking materials like composite decking to curve around existing trees to let nature act as your canopy

3 Plant a deck-adent garden Deckscaping is a timeless low-cost way to

turn your outdoor living space into a backyard beauty Placing shrubs or a curving flowerbed along the perimeter of your deck can soften its edges and add colorful accents Alterna-tively bringing planters on deck with a mix of annuals and perennials can quickly turn a bland deck into a garden retreat full of season-al blooms

If your deck is small consider keeping floor space free with a gorgeous overhead garden Hanging flower baskets and trellises with climbing vines are simple and afford-able space-savers that can make covered deck spaces resemble a spa-like retreat

4 dress your deck to impress To finish your deck and give it that one-

of-a-kind feel outfit it the same way you would an interior room thinking about color and texture While this may sound expensive there are plenty of practical budget friendly ways to make your deck a stylish extension of your home

You can easily spice it up with painted furniture and fun accents Pretty and dura-ble accent pillows made from outdoor fabrics are an inexpensive way to add pops of color Or if you find an outdoor fabric that you love you can make bench cushions to give your outdoor seating a cozy feel Accents like an outdoor rug can tie it all together by adding texture underfoot keeping dirt from being tracked inside your home and defining areas for different uses

5 light up your evenings in style Finally donrsquot neglect how your deck looks

when the sun goes down With the right light-ing you can extend your hours outside and keep your deck as charming in the nighttime as it is during the day

From subtle post lights that cast a mag-ical evening glow to understated recessed lights and rail strip lights that help guide guestsrsquo steps todayrsquos deck lighting choices are both functional and affordable And with the emergence of energy-efficient LEDs you can use them liberally with little effect on your monthly electricity bill So let your imagi-nation roam with nighttime illumination op-tions to add after-dark ambience to your out-door retreat

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom34

For millions of Americans pets are a member of the family They provide companionship and countless memories that last a lifetime Having a pet-friendly home increases the likelihood that these memories

will be positiveThese tips can make pet ownership simpler and create a

safer healthier environment for your four-legged compan-ion

Pet-friendly flooringCarpeted flooring can be a challenge for pet owners

Carpet traps unpleasant odors and is difficult to clean Hardwood bamboo laminate and other alternatives - when properly maintained - offer a surface thatrsquos easier to clean doesnrsquot trap allergens and doesnrsquot hide fur or other debris

Experts like Lumber Liquidators offer a wide selection of flooring options so yoursquore sure to find a style and look that will complement your home and is perfect for your pet

A space to call their ownMany pets seek shelter when startled by loud noises

Whether itrsquos the clap of thunder or a boisterous guest an unexpected noise can send your animal fleeing (or peeing) Having a dedicated space for your pet be it a mudroom doorless closet or comfy bed provides a safe place for your animal during times of stress

Also pets need a little down time every once in a while A cozy nook away from direct sunlight provides a perfect place for them to relax and recharge

Picking the best paintEven the cleanest of pets can leave marks on your walls

Choosing the right paint can make the difference between a permanent stain and one thatrsquos easily removed Lower sheens can be difficult to clean so opt for semi-gloss or satin

Also depending on your climate you may prefer a light or dark paint color Light colors can help keep your pet cool by reflecting the sun while darker colors absorb the sunrsquos heat and can warm the home environment

Protect your curious petPets are inherently curious If itrsquos within reach chances

are it will be investigated with a detectiversquos attention Even if the food is safe for pets the packaging may be harmful Medications cleaners and cosmetics should also be kept on high shelves or behind a latched cabinet

Most pet owners know to keep food and toxins off ac-cessible surfaces but itrsquos easy to forget something on a bed-side table or the edge of a counter

Pets require time attention and love They will return the favor more naturally in an environment thatrsquos comfortable and safe Consider these tips for creating a pet-friendly home

COMMUNITYHOME IMPROVEMENT

WAYS TO MAKE YOUR HOME COMFORTABLE AND SAFE

FOR YOUR PET4Bellawood Matte Brazilian Koa Hardwood sold at Lumber Liquidators

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 35

If you are looking to make a change in your home a small inexpensive weekend painting project can transform your space and brighten your outlookAccording to a new survey by Nielsen and Sher-

win-Williams 72 percent of homeowners believe there is a positive emotional impact that results from painting a space Itrsquos no surprise then that nearly half of homeown-ers are enthusiastic about doing a home-painting project and more than half of homeowners plan to paint an area in their home in the next 12 months according to those same survey results

A small project can make a bold impact on your home such as painting a front door Nearly half of all homeowners havenrsquot had their front door painted in two or more years according to the survey

Whether your project is big or small John Gidding of HGTVrsquos ldquoCurb Appealrdquo ldquoDream Homerdquo and Foxrsquos ldquoHome Freerdquo has five tips to liven up your space and make a bold impressiondecide on your style

It doesnrsquot take much time or money to make a sophis-ticated bold impression in your home It has everything to do with finding your style Paint is an easy and affordable way to define what makes you unique and personalize your space on any budget Find color inspiration everywhere

A color-matching app from Sherwin Williams called the ColorSnap Visualizer is a great way to help you bring color into your home in big or small ways While traveling snap a photo of something that inspires you and match the colors to Sherwin-Williams colors Or simply upload a fa-vorite photo and click on one of the colors from the image to match it Make one change at a time

You only have one day Thatrsquos still enough time to make a simple change that makes a big impact Spend a few spare hours on a Saturday painting a front door Itrsquos a fun project that is actually relatively easy and hugely rewarding Small changes like this will make you feel a sense of accomplish-ment and give you the time to enjoy each improvement in your home one small change at a time Think outside the box and do something unexpected

Go ahead and flip the room upside down Change the color of your ceiling Paint the frame or even the face of a mirror Create an ombre or chevron design on an accent wall The opportunities are endless with paint and color

The more imaginative you get - the better bigger bolder impression you will make change your perspective

Have something in your space that you canrsquot change An awkward window or a family antique you canrsquot get rid of Rather than hide it own it Put it on display Small changes to something quirky will give your space charac-ter and instantly entertain your guests as they walk into the room ldquoI once had a client who hated the large column in her diningliving room area I designed a dining table that wrapped around it using the column as supportrdquo Gidding says ldquoSuccessrdquo

For more tips on how to quickly and easily make a state-ment upgrade to your home go to swpaintingweekcom

National Painting Week survey conducted by Nielsen on behalf of Sherwin-Williams was a national survey of homeowners

easy tips to Make a Bold impression in Your home

five HOME IMPROVEMENT

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom36

Summer means outdoor entertaining Whether yoursquore hosting a wedding reception a family reunion or a birthday party yoursquoll want to make the backyard get together memorable Here are some quick DIY ideas

to help you get ready for a fun stress-free gatheringLawn prepA healthy green lawn is an inviting setting

for outdoor activities If your lawn isnrsquot quite up to snuff a little last minute maintenance can help Following are some tips from Grass Seed USA a coalition of American grass seed farmers and academics1 Fix bare or thin spots You may not need as much time

as you think to overseed thin or bare patches - some seed germinates in just a few days Ask the turf special-ists at your garden store or university extension office for help in selecting the right seed Seed during the ear-ly morning or evening hours then water lightly but reg-ularly keeping the reseeded areas damp until the new grass grows in

2 Donrsquot overwater On average a lawn needs about an inch of water per week from rainfall or irrigation Un-less itrsquos very hot or you have good soil drainage donrsquot water for two or three days before your party A soggy lawn might ruin your guestsrsquo shoes and furniture legs could sink into the ground

3 Leave a little length Donrsquot mow the grass too short be-fore the event - a little extra length will provide more cushioning for the soil and your guestsrsquo feet As a gen-eral rule wait until your grass is 3 inches tall before mowing then cut it to 2 inches in height Trimming no

COMMUNITYENTERTAINMENT

LAST MINUTE

FOR BACKYARD HOSTING

diy tips one of the great advantages of

entertaining outdoors is that itrsquos usually

easier and less stressfulrdquoldquo

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 37

more than one-third of the blade length reduces stress on the grass and leaves enough leaf to protect the roots from the sun

Creating the ambianceBeyond the table arrangements - linens tableware flowers - yoursquoll want to think about creating a comfortable ambiance for your guests Here are a few ideas to consider1 Throw some shade Set up umbrellas or a shade sail if

your gathering is in the heat of the day and you donrsquot have much natural shade

2 Illuminate the area If your get together is in the evening create a welcoming atmosphere by setting out candles or lanterns and winding twinkle lights around trees in your backyard If you have the space build a simple fire pit where you can gather after dinner to make srsquomores and tell stories Transform planters and pots into nightlights using glow-in-the-dark paint

3 Make it cozy In addition to traditional seating set out blankets pillows and rugs on the lawn Set up a low table and place rugs on the grass next to it to cre-ate a magical Moroccan evening

4 Keep bugs at bay Annoying flies or hungry mosqui-toes can take a lot of the fun out of an outdoor party Light citronella candles to deter mosquitoes or make natural DIY bug spray for your guests using essential oils such as peppermint or eucalyptus

Choosing activitiesYour get-together likely already has some built-in activities (eating for one) but depend-ing on the type of event you may want to have a few ad-ditional distractions planned - especially if there are kids at the party Try a few of these1 Revive old favorites Classic lawn games like croquet

or lawn bowling are easy to set up and are great ice-breakers if not everyone knows each other You can mix things up and create your own variations on the rules

2 Spray-paint your grass Use ground-marking spray to create giant game boards directly on your lawn Twister checkers tic-tac-toe - use your imagination

3 Play putt putt Set up a miniature golf course with plas-tic cups as targets and make challenging obstacles us-ing whatever random objects you have on hand

One of the great advantages of entertaining outdoors is that itrsquos usually easier and less stressful than trying to fit a large group into your home So keep things simple and donrsquot worry if you donrsquot have time for elaborate prepara-tions - your backyard will naturally do most of the decorat-ing and ambiance creation for you and yoursquoll have plenty of options for outdoor activities for kids of all ages

ENTERTAINMENT

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom38

COMMUNITYENTERTAINMENT

It may be time to take a fresh ap-proach to your sunny brunch-es and breezy dinners Who wouldnrsquot want to step up their

hosting gameDuring a season of celebration

temptations can preoccupy you but that doesnrsquot mean you have to give in These tips will help you plan a spring gathering to impress your guests while treating them to better-for-you choices1 choose dishes that can be prepared ahead of time

While you may be looking to wow your family and friends with your impressive entertaining abilities you also want to catch up and spend time with them After all isnrsquot that the point of hosting a gathering Find a main course that can be prepped before your gathering so yoursquoll have

more time to laugh and talk with your guests Make a plan so everything will be ready for your guests to enjoy at the same time

2 reach for home-style-tasting and simple ingredients

Take pride in each ingredient you use while preparing to entertain Read labels and be conscious of what you are putting on your table A brand such as Naturally Fresh offers deli-cious home-style-tasting salad dress-ings and dips with no artificial colors flavors or preservatives

3 Make better-for-you substitutionsSticking with a better-for-you

theme doesnrsquot mean you have to skip dessert You can find plenty of dessert recipes that substitute ingredients to

increase nutrition and lower fat and calorie content For example you can substitute applesauce for oil and but-ter or coco nibs for chocolate chips Get creative and your guests will mar-vel at your fresh approach to cooking and baking

4 opt for fresh foods when possibleInclude various types of fresh

fruits and vegetables in your appetiz-ers main course and side dishes Fresh foods contain wonderful vitamins and minerals so why not share some of the benefits with your friends

5 create shared plattersTo avoid loading your guestsrsquo

plates with huge portions create plat-ters that everyone can share While yoursquore setting up be mindful of the number of people yoursquore hosting com-pared to the amount of food you pre-pare Serve the meal family style and encourage everyone to try a little bit of everything

Bring a better-for-you mindset to your summer gatherings when you follow these tips For recipes visit naturallyfreshcomrecipes or natu-rallyfreshcomfind-a-store

Editorrsquos Note Naturally Fresh(R) Brand products are available at par-ticipating Kroger Publix Harris Teter and Ingles stores in Alabama Georgia Florida North Carolina South Caro-lina and Virginia and can typically be found in the refrigerated section of the produce area If you donrsquot see the product you are looking for please let your store know yoursquore interested in Naturally Fresh(R) Brand products

Better-For-you5Ways to Host Your Next Brunch or Dinner

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 39

Ingredientsbull 12 cup Naturally Fresh Classic Ranch Dressingbull 8 - 12 ounces of boneless skinless chicken breastbull 2 medium red bell peppersbull Olive oil as neededbull 1 cup cheddar cheese shreddedbull 1 cup Monterey Jack cheese shreddedbull 2 tbsp green onions choppedbull 1 tbsp cilantro fresh choppedbull 14 tsp cumin groundbull 8 (6rdquo- 8rdquo size) flour tortillas

GRILLED

QUESADILLAranch chicken

Preparation1 Marinate chicken in ranch dressing cover and refrig-

erate for one hour Grill 4 to 5 minutes on each side or until no longer pink Cool slightly slice thinly

2 Brush peppers with olive oil Grill over high heat turn-ing frequently until charred Remove from grill peel off skins remove seeds and chop coarsely Combine cooked chicken chopped roasted peppers cheeses green onions cilantro and cumin in medium bowl mix well

3 Brush one side of tortilla with olive oil turn over Spread chicken mixture on one half Fold other half over filling press firmly Grill tortilla over low heat for 4 to 5 minutes on each side increase heat to medium to crisp Repeat with remaining tortillas and filling Cut into wedges and serve

FOOD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom40

Yoursquove probably heard the chatter around how a handful of unusual foods are must-eat nutritional powerhouses - and wondered how yoursquoll ever get your kids to try kale or chia seeds But you donrsquot

have to stress over how to incorporate the latest health food fads into your familyrsquos diet in order to get powerful nutrition

The truth is those headline-grabbers arenrsquot the only nutritional powerhouses Most vegetables are packed with vitamins and minerals so quit worrying about how to pro-nounce acai or where to find seaweed in the supermarket Instead improve your familyrsquos diet and save some money by growing nutrition-packed vegetables right in your own backyard Keep these tips in mindbull Growing squash is easier than finding chia seeds Many

vegetables are easy to grow in any home environment whether itrsquos a large garden plot or pots on your patio Leafy greens like lettuce spinach arugula and kale are full of nutrients and simple to grow even for beginners Transplants like those offered by Bonnie Plants make it even easier by helping you bypass the work of starting from seed Plus yoursquoll harvest six weeks sooner

bull Healthy benefits go far beyond nutrition Growing your own vegetables and herbs means yoursquoll always have a fresh supply of nutrient-rich food at home But garden-ing also delivers healthful exercise time in the fresh air and itrsquos a relaxing and satisfying activity

bull Gardens are good for Mother Nature The more food you grow at home the fewer natural resources will be needed to grow veggies in far off places and ship them

COMMUNITYFOOD

Backyard BountyVegetables are naturersquos

original nutritional

powerhouses

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 41

FOOD

to your local supermarket Your garden is also a great opportunity to recycle household food waste as com-post Plus when you choose Bonnie Plants in biode-gradable pots yoursquore saving millions of pounds of plas-tic from landfills The pots decompose add nutrients to the soil and help prevent transplant shock

bull Gardening could get your kids excited about veggies - really When kids participate in gardening they take ownership of the plants they help grow And with their hands in the dirt theyrsquore not on their cellphones or playing video games Kids who grow veggies are much more likely to eat them and make gardening an ongo-ing healthy habit

bull Save money at the supermarket Growing your own food means yoursquoll spend much less money in the pro-duce aisle Plus you can grow a wide variety of vegeta-bles and herbs even expensive restaurant-style ldquofood-ierdquo greens you may not have tried otherwise

The plant pros at Bonnie recommend these nutrient powerhouses to jumpstart your gardenbull Strawberries - Just one cup of berries contains 3 grams

of fiber and more than a full dayrsquos recommended allow-ance of vitamin C Phenols are potent antioxidants that work to protect the heart fight cancer block inflamma-tion and they give strawberries their red color

bull Sweet potatoes - Alpha and beta carotene give sweet potatoes their bright orange color and your body con-verts these compounds into vitamin A which is good

for your eyes bones and immune system A half cup of sweet potato provides nearly four times the daily rec-ommended allowance of vitamin A plus vitamins C B6 potassium and manganese

bull Broccoli - This green nutritional giant delivers vitamins C A and K (associated with bone health) folate and sulforaphane that helps stimulate the bodyrsquos detoxifying enzymes

bull Tomatoes - Tomatoes provide vitamins A C and B potas-sium and lycopene - an important phytonutrient thought to help fight various cancers and lower cholesterol

bull Spinach - Spinach contains more than a dozen phyto-nutrients and twice the daily recommended allowance of vitamin K These nutrients contribute to cardiovas-cular and colon health better brain function eyesight and increased energy

bull Kale - Kale contains vitamins A C and K A cup of cooked kale gives you more than 1000 percent of the daily value for vitamin K Itrsquos also high in manganese which promotes bone density

bull Cauliflower - Low in calories and carbohydrates cauli-flower is packed with a long list of nutrients including phytonutrients They say cauliflower is the new kaleFor more information on growing nutritional pow-

erhouse vegetables visit wwwbonnieplantscom Bonnie Plants is the largest producer and supplier of vegetable and herb plants in North America Yoursquoll find their plants at Home Depot Walmart Lowes and 4700 independent gar-den retailers

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom42

COMMUNITYFOOD

suMMer sides YOU NEVER KNEW YOU

COULD GRILL6

All-natural frozen fries on the grill bring farm fresh flavors to your table

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 43

What image does the word ldquogrillingrdquo bring to mind Do you en-vision thick juicy burgers or steaks What about sauce-slath-ered chicken breasts sizzling over coals Cooking out is one of the great joys of warm weather but if you leave side dishes

out of your grilling plans - or stick with cold sides like salads - yoursquore missing out on some great flavors

Side dishes give you a chance to really show off your grilling chops savor the farm fresh flavors of summer harvests and indulge in wholesome organ-ic fare Here are six summer side dishes that go great on the grill1 Corn on the cob - If yoursquove always wanted to try grilling vegetables but

werenrsquot sure which of your favorites would go well on the grill - take heart Virtually any veggie can be prepared on a grill but corn becomes a show-stopper when grilled Remove the husks and silk and toss the cobs right on a preheated grill Watch them careful and keep turning them to ensure they brown but donrsquot burn The heat from the grill causes the nat-ural sugars in the corn to carmelize and yoursquoll end up with the sweetest sweet corn you ever tasted

2 Fries - A trip to the grocery store or farmerrsquos market for fresh produce may not fit in your schedule if yoursquore grilling on the fly Therersquos good news - frozen options like Alexia Organic Oven Crinkles with Sea Salt deliver farm to flavor taste when prepared on the grill or in the oven Made from Pacific Northwest russet potatoes Alexiarsquos organic fries are sprinkled with bright sea salt to bring out even more of the rich flavor that Mother Nature delivered Make a tray out of aluminum foil spread the Oven Crinkles in a single layer and grill for about 20-25 minutes at 400-450 degrees F Turn once or twice during the cooking process

3 Tomatoes - If yoursquove only grilled small tomatoes on a kabob or never tried grilled tomatoes at all this is your summer to discover grilling tomatoes couldnrsquot be easier Start with large meaty tomatoes - a variety thatrsquos dense and has fewer seeds works best Slice in half brush with your favorite seasoned oil and place the halves cut-side down on the grill Cook for 3-5 minutes on each side Top with your favorite cheese when done

4 Kale - Grilling greens like kale helps all those wonderful nutrients and flavor stay in the vegetable and donrsquot disappear into the cooking water - which is what can happen when you boil veggies on the stovetop Grilling kale couldnrsquot be easier You can adapt virtually any of your favorite kale recipes to grilling by tossing the kale with the recipe seasonings and some oil Arrange the seasoned leaves in a single layer on the grill and theyrsquoll cook to crispy splendor in just minutes

5 Cheese - A slice of gooey melted cheese is the crowning glory atop your grilled burger but cheese can also handle the grill on its own and be a delicious different side dish or appetizer Many cheeses will work on the grill and you can find recommendations for the best cheeses to cook on the grill with a simple online search Slice your chosen cheese in thick pieces Most grilling cheeses will need minimal seasoning and little or no oil Generally cheese takes just a minute or two to brown each side and allow the inside to melt

6 Dinner rolls - Craving dinner rolls to go with that thick juicy steak but in no mood to fire up the oven when itrsquos 90 degrees outside You can make frozen dinner rolls on the grill Choose your favorite variety such as Alexia Artisan French Rolls or Artisan Focaccia Rolls set your gas grill to the temperature recommended on the packagersquos directions wrap the rolls in foil and place directly on the grill Keep an eye on the rolls to ensure they donrsquot burn as they can cook quickly on a grill

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom44

COMMUNITYFOOD

SPICY BBQ BURGERIngredients - yield 7-8 patties

bull 1 cup dryuncooked chickpeas (or 2 amp 14 cups cooked chickpeas) + kombu (optional)

bull 12 cup dry brown rice (or 1 amp 14 cup cooked rice)bull 3 tbsp sunflower seeds + 1 tbsp pepita seeds toastedbull 2 large garlic cloves mincedbull 12 cup diced red pepperbull 1 jalapeno seeded and dicedbull 14 cup diced red onionbull 1 small carrot gratedbull 14 cup minced fresh parsleybull 3 tbsp BBQ saucebull 14 cup breadcrumbs or more as needed (use GF

breadcrumbs if necessary)bull 2-3 tbsp ground flaxbull 14 tsp red pepper flakesbull Fine grain sea salt to taste (I used 1 tsp + Herbamare)

PreparationFinely chop the garlic peppers onion and parsley Grate carrot Stir in half the salt Set aside Add the cooked chick-

peas and rice into a large bowl Make sure your rice is HOT as it helps it stick together and bind Do not use cold rice With a potato masher mash very well leaving some chunks for texture You can also pulse in a food processor With a wooden spoon stir in the chopped vegetables into the mashed chickpearice mixture Now stir in the seeds BBQ sauce breadcrumbs and ground flax Add the salt and red pepper flakes to taste

Mix it all up Preheat a large skillet over medium-high heat Form 6-8 patties and pack dough together tightly Spray the preheated skillet with oil Cook the patties for about 4-5 minutes per side over medium-high heat (time will vary based on your temp) Burgers should be browned and firm when ready You can also try grilling the patties (try pre-baking patties for 15 mins in the oven at 350F before grilling)

Note To toast seeds Preheat oven to 300F Toast sunflower and pepita seeds for about 12 minutes or until lightly gold-en in colour

chickpea

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 45

FOOD

Ingredients - yield 4 servingsbull 09 kg -113 kg (2-25 pound) butternut squashbull 2 lg cloves garlic mincedbull 2-3 tbsp finely chopped fresh parsleybull 12 tbsp extra virgin olive oilbull 12 tsp fine grain sea saltbull 1 cup de-stemmed and roughly chopped Lacinato kale

Almond pecan parmesan ldquocheeserdquobull 14 cup almondsbull 14 cup pecansbull 1 tbsp nutritional yeast bull 18th tsp fine grain sea saltbull 1 tsp extra virgin olive oil

PreparationPreheat oven to 400F and lightly grease a casserole dish with oilPeel the squash Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves Re-

ROASTED BUTTERNUTSqUASH WITH KALE AND ALMOND PECAN PARMESAN move seeds amp guts with a grapefruit spoon or ice cream

scoop Chop two halves into 1-inch chunks and place into casserole dish

Add minced garlic parsley oil and salt into casserole dish and stir until well combined with the squash Do not add the kale yet

Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes Meanwhile process the parmesan ingredients together until chunky (or just chop by hand and mix in a bowl) Make sure to leave lots of nut pieces for texture I used a mini processor and it worked great with minimal clean up

After about 45 mins (or when squash is just fork ten-der) remove from the oven and reduce heat to 350F Stir in the chopped kale and sprinkle the parmesan all over the squash Bake for another 5-8 minutes until the nuts are lightly toasted Watch closely so you donrsquot burn them Remove amp serve

Learn to prepare healthy food that

taste good take a cooking class

itrsquos Fun

301-887-7901wwwgocookvegancom

Registergocookvegancom

gocooKVeGan

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

wjwomencom46

COMMUNITYCOMMUNITYCOMMUNITYFOOD

Ingredients - 1 large loaf or various mini loavesbull 1 cup uncooked green lentils bull 1 cup walnuts finely chopped and toasted bull 3 tbsp ground flax + 12 cup water bull 3 garlic cloves minced bull 15 cups diced sweet onion bull 1 cup diced celery bull 1 cup grated carrot bull 13 cup peeled and grated sweet apple (use a firm

variety) bull 13 cup raisins bull 12 cup oat flour bull 34 cup breadcrumbs bull 2 tsp fresh thyme (or 34 tsp dried thyme) bull salt amp pepper to taste (I use about 34 tsp sea salt +

more Herbamare) bull red pepper flakes to taste

Balsamic Apple Glazebull 14 cup ketchup bull 1 tbsp pure maple syrup bull 2 tbsp apple butter (or unsweetened applesauce in a

pinch) bull 2 tbsp balsamic vinegar

GLAzED

WALNUT

LOAF

LentilApple

PreparationPreheat oven to 325F Rinse and strain lentils Place lentils into pot along with 3 cups of water (or veg broth) Bring to a boil and season with salt Reduce heat to mediumlow and simmer uncovered for at least 40-45 minutes Stir fre-quently amp add touch of water if needed The goal is to over-cook the lentils slightly (see pictures in post) Mash lentils slightly with a spoon when ready

Toast walnuts at 325F for about 8-10 minutes Set aside In-crease oven temp to 350F

Whisk ground flax with water in a small bowl and set asideHeat a teaspoon of olive oil in a skillet over medium heat Sautee the garlic and onion for about 5 minutes Season with salt Now add in the diced celery shredded carrot and apple and raisins Sautee for about 5 minutes more Remove from heat

In a large mixing bowl mix all ingredients together Adjust seasonings to taste

Grease a loaf pan and line with parchment paper Press mix-ture firmly into pan Whisk glaze ingredients and then spread half on top of loaf Reserve the rest for a dipping sauce

Bake at 350F for 40-50 minutes uncovered Edges will be lightly brown Cool in pan for at least 10 minutes before transferring to a cooling rack I usually wait until loaf is cool before slicing

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

June - July 2016 47

Events In A Box makes planning and hosting social and corporate events a breeze We take the effort out of throwing a great party or hosting a great event with a wide range of event management services We ensure high quality results from start to finish ensuring your event stands out in the minds of your guests From event deacutecor to catering we make hosting your next great event effortless Whether itrsquos a wedding or a conference our mission is simplehellip to design and host the most memorable event for you and your guests to enjoy

Hosting the most memorable events and parties is taxing work Visiting and negotiating with vari-ous vendors sending invitations auditioning entertainment are time consuming People still love attending reading and talking about those ldquothey went all-outrdquo awesome events Thatrsquos where Events In A Box comes in We pro-vide event management services which allows our clients to high-light their most important mo-ments products and accomplish-

ments From the classic dinner party to the large product launch we step in to plan and host the event Therersquos only one contract for our clients to sign we have ca-terers DJs decorators entertain-ers and other event profession-als to make your event stand out Therersquos no need to negotiate with multiple vendors wersquove already done the work

We believe that every event should tell a story from beginning to end

Having the breadth of event profes-sionals that we do allows us to not only maintain our high quality stan-dards but it allows us to ensure the story is being told consistently and accurately Whether using all of our services or just one our clients see ex-cellence in everything we do You and your guests will be amazed at how we can transform the ordinary into ex-traordinary Itrsquos been said that ldquowhat you donrsquot celebrate in life will leaverdquo Donrsquot let life get in the way of your cel-ebrations call Events In A Box today at

1(800)211-1607 orInfoevents-inaboxcom

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD

take a cooking classitrsquos Fun

2GreenFORks

Learn to prepare healthy food that taste good

1-888-789-5622www2greenforkscominfo2greenforkscom

NeW LocAtioN dorsey ridge at serenity place

Near Arundel Mills Mall

cooking classes $35

Classes also available in DC amp MD