The Palm Beach County Guardian Angels and PLAN FOR FITNESS RADIO TALK SHOW WITH HOST DEBRA VADALA are working together to bring awareness to the community on these topics:

• * Physical Health * Mental Health * Sexual Health * Community Involvement * Neighborhood Safety * Personal Safety and * Awareness of Your Surrounding

TUNE INTO WBZT 1230 AM RADIO EVERY MONDAY NIGHT AT 7:05
FOR ALL THE INFORMATION THAT MATTERS MOST – YOUR HEALTH AND SAFETY

FOR INFORMATION ON UPCOMING SHOWS OR HOW YOU CAN ADVERTISE YOUR BUSINESS ON DEBRA VADALA‘S “PLAN FOR FITNESS SHOW” CALL DEBRA : 561- 856-0100 OR Guardian Angels: 561-719-8849

Dr. Insight

Tips for
Staying Healthy at Work

Staying healthy at work isn't always easy. With all your coworkers sneezing and sniffing around you, it may seem impossible. Find out how to stay healthy at work with these tips.
1. Wash Your Hands. Often.
This means every time you use the restroom, before you eat, after you sneeze or cough and any other time your hands feel dirty. Also, keep a bottle of hand sanitizer at your desk, for when you can't get to a sink.
2. Keep your workspace clean.
Clean your phone, computer keyboard and anything else that you use frequently. Even if you are the only user, germs can live on these objects and you can reinfect yourself.
3. Eat balanced meals every day – including breakfast!
Many people are tempted to skip breakfast because it takes too long to eat in the morning or in an (misguided) effort to lose weight. It has been proven that people who eat breakfast are healthier and more likely to remain at a healthy weight.
4. Avoid coworkers who are sick.
You would hope that coworkers who are contagious would stay home from work. Unfortunately, this is usually not the case. If they do show up, try to avoid direct contact with them (without being rude, of course).
5. Drink AT LEAST 8 glasses of water a day.
Sodas and coffee may help you stay awake, but they will also contribute to dehydration. So you need to be sure to drink water also. Just keep a water bottle with you all the time, drink throughout the day and you will probably get what you need.
6. Take frequent breaks throughout the day.
When you are feeling tired or sore, get up and walk around for a few minutes. Or try some of these tips for stretching at your desk. Taking breaks and keeping your body in shape will help you feel better and make you more productive.
7. Use your vacation days.
It may feel like there is never a good time to be away from the office, but people who do not take vacations are more likely to be sick. Vacations are a good way to relieve stress, which has been proven to contribute to illness. So even if it is just a few long weekends, use your vacation days and don’t take your work with you.
8. Quit smoking.
It is pretty common knowledge these days that smoking is bad for your health. Smokers get sick much more frequently than non-smokers. You are also getting less work done if you have to take frequent smoke breaks throughout the day. And no, smoke breaks do not promote productivity like exercise breaks do. Nicotine is a stimulant and actually increases your body’s stress level. ~ Dr. Insight

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HOW TO STAY YOUNG

Done right, aging needn't feel like a punishment. Studies show that people who live to age 100, as a rule, feel fine into their 90s. But commit crimes against your body — the body you're stuck with for as long as you survive — and the passing years can wreak havoc on your health before you're 50.

Some survival strategies require little elaboration:

Maintain a healthy weight. Avoid coronary heart disease and other killer conditions associated with being overweight by keeping your weight in check: Eat fruits and vegetables and limit your intake of fat and calories. And work out regularly, being sure to combine stretching for flexibility, aerobics for endurance and weight training for strength.
Don't smoke. Quitting reduces your risk of heart disease almost immediately, and over the years also reduces your chance of getting lung diseases, including cancer.
Protect yourself from the sun's deadly rays. Age is a risk factor for skin cancer, a sometimes deadly condition that is diagnosed in more than a million Americans each year. To lower your risk, try to avoid unnecessary sun exposure, especially between 10 a.m. and 2 p.m. And when you are outdoors, wear a sunscreen with an SPF of at least 15.
Don't drink to excess. While studies have shown that a single drink each day might not harm health — and might even have some beneficial effects — too much alcohol can damage almost every organ in the body and weaken the immune system.

Health
Benefits
of Pets
Most households in the United States have at least one pet. Why do people have pets? There are many reasons. Some of the health benefits of pets are listed below.

Pets can decrease your:

Blood pressure

Cholesterol levels

Triglyceride levels

Feelings of loneliness

Pets can increase your:

Opportunities for exercise and outdoor activities

Opportunities for socialization

Massage Therapy Benefits

How They Can Help You

In today's fast-paced world, stress is increasing by leaps and bounds, and it is affecting more of us every day. However, there are a number of massage therapy benefits that can be very helpful in dealing with everyday stress. As our lives become busier and busier, the long-term effects of stress, such as headaches, tension, muscle aches, and chronic pain are increasing. Having massages regularly can bring relief from these problems and can even prevent them from happening again or worsening.
Research has indicated that massage therapy can have many positive effects, such as strengthening our immune system, lowering blood pressure, removing toxins, flushing lactic acid from the muscles, improving circulation and even causing a decrease in harmful t-cells, among others. And, as anyone who has ever had a massage can tell you, it just feels good!
To be able to get the greatest benefits from massage therapy you have to find a massage therapist who meets your particular needs. Finding one you are happy with can take some time. Search for a pleasant, professional well-qualified person. A good massage therapist should have the ability to completely explain all the advantages of massage therapy to you.
Massage therapy might sound like a great way to end a stressful week or day, but the benefits can go much deeper. The fact that many sufferers of arthritis, migraines, or other chronic pain conditions have found relief is not as widely known.
Most people are surprised at how much better they feel after a massage. A well trained massage therapist can help almost anyone feel better, regardless of the health problems he or she may have, including people with anxiety or depression. Usually even the mere atmosphere of a massage room promotes relaxation, from the warm massage table to the comforting smells and the gentle touch of the massage therapist. All these aspects combine to create an environment of serenity and relaxation that many of us have a hard time finding in our daily life.
You might not be aware that the benefits of massage therapy also extend to women who suffer from PMS. Most of us have heard that tension, irritability and cramping, which are common symptoms of PMS, can be relieved by massage therapy, but many are surprised to learn that it also helps reduce water retention.
Unfortunately, in today's world, most of us don't get too many chances to spend an hour by ourselves relaxing and forgetting about our problems. This is one of the massage therapy benefits that everyone can enjoy, and one of the reasons that massage therapy can be useful for people suffering from anxiety or depression.
Visit my website for info on a great massage! www.lakeworthmassage.com

Hypermiling Becoming More Popular as Gas Prices Rise On a midsummer saturday in a sprawling wisconsin parking lot, about a dozen people are milling about a candy-apple red Honda Insight. They're watching Wayne Gerdes prepare for his run in Hybridfest's mpg Challenge, a 20-mile race through the streets of Madison. Wayne is the odds-on favorite to win the challenge, in which drivers compete to push the automotive limits not of speed and power—a desire those gathered here consider old-fashioned and wasteful—but for the unsexy title of Most Fuel-Efficient Driver in the World. Wayne is believed to be that driver, but he's nervous, because all day long the hypermilers—the term Wayne invented to describe the band of brothers who push the limits of fuel efficiency—have been getting crazy-high miles-per-gallon readings, as much as 100 mpg. For the race, he's borrowed a buddy's Insight and, in order to decrease the car's mass, jettisoned everything that's not screwed down. Car detritus—a pillow, towels, cleaning supplies, a tool kit—sits neatly on a blanket on the macadam. What can't be jettisoned is Wayne himself, who at 6 feet 1 inch and 210 pounds looks too big to fit into this tin can two-seater. ("I would love to lose 60 pounds," he tells me, "because it would help my mileage.") In Wayne's world, fuel efficiency is not about the car. It's about the driver. Wayne doesn't get high mpg marks by tinkering with engines or using funky fuels or even, most days, by driving a hybrid. He gets them by driving consciously—hyperconsciously. He takes out his wallet and his keys. Then he removes his sneakers. "We'll put them on eBay," cracks one of the onlookers. "He's speeding," someone says as Wayne exits the parking lot. "Look at him go." Wayne is doing no more than 15 miles per hour. Before he's out of sight, though, he turns a full loop on the exit road to slow himself down, so he doesn't have to brake at a traffic jam ahead. Wayne hates braking. read more

I created the Venice Nutrition System based on the Health Structure. This is your foundation. Your Sleep, Nutrition, Exercise, Supplementation & Water intake are the 5 pieces that allow your body to efficiently and effectively work for you. Your Sleep maintains your Energy, Your Nutrition Stabilizes Your Blood Sugar, Your Exercise Releases Negative Stress while generating Endorphins, Your Supplementation fills in the Gaps and Your Water intake keeps your Body Hydrated. This foundation provides the Internal Environment and Overall Balance to focus on the 4 remaining Skills.
Skill 2: Start a Stress Journal
One way to get the overwhelming flood of worry out of your mind is to write down your thoughts; it allows you to Become Present. Too many times we lose touch with the exact reasons we're stressed (our stress triggers), and they get blown way out of proportion. For this reason, I suggest keeping a Stress Journal - writing down when and why you get stressed. This will provide the necessary awareness to succeed with Skill 3.
Skill 3: Create Solutions
By becoming aware of the triggers of the stress you can now create solutions. I always like to use the "Worst Case Scenario" to start with. By immediately revealing to yourself what the worst thing that could happen would be, you'll be much more aware of the size of the challenge and come to terms with the source of your stress. 99% of the time, you'll find that the "Worst Case" is manageable. Understanding this will alleviate the stress. Then you'll find it much easier to create a solution that will prevent a repeat of that stressor.
Skill 4: Implement Positive Escapes
Many stressors lead to a desire to escape for a moment. This is a natural thing, because when a Stressor is present your body's adrenaline levels will increase. In response, your body releases the hormone cortisol to bring about relaxation. This hormonal swing typically triggers the need for a temporary escape - many escapes are negative. My escape for example, used to be food. An adjustment I made was to change my escape... When stressed, Instead of eating Pizza, a negative escape, I now watch a movie, go for a walk, or play ball with my son, all Positive Escapes. I am still getting the escape I desire and because it's positive, it's benefitting me.
Skill 5: Keep Learning
Keep working on yourself; keep finding new Positive ways to handle Stress, Keep Reading and Enjoy the process. I have personally gone through 4 phases of my own personal development, each time learning how to handle Stress even better.

I can proudly say that by following these principles I achieve more and more peace of mind each year. Even though Life seems only to get more hectic, now how I address the Stressors is completely different. I have learned how to implement these 5 skills faster and faster, and for the first time in my life I can finally say I have found the internal peace that I never thought was possible.

The purpose of this message is to show you that achieving internal peace and relief from stress is possible. We live in a world where Stress seems to become more and more prevalent each day, and I think many minds are at full capacity as mine once was. My invitation to you is to start the process and implement these 5 skills. Do well with these five steps and you'll eventually achieve a peace that's priceless.

Celebrate and reward your achievements
Dedicate some time this weekend to think about what you've accomplished and celebrate your achievements. Whether big or small, our achievements are something for which to be proud and take credit. Reward yourself for your hard work and dedication. Even a small treat such as a relaxing 30-minute bath will help you take pride in and own your accomplishments. Do something great just for YOU. Have a wonderful weekend!

What is the greenhouse effect, and is it affecting our climate?
The greenhouse effect is unquestionably real and helps to regulate the temperature of our planet. It is essential for life on Earth and is one of Earth's natural processes. It is the result of heat absorption by certain gases in the atmosphere (called greenhouse gases because they effectively 'trap' heat in the lower atmosphere) and re-radiation downward of some of that heat. Water vapor is the most abundant greenhouse gas, followed by carbon dioxide and other trace gases. Without a natural greenhouse effect, the temperature of the Earth would be about zero degrees F (-18°C) instead of its present 57°F (14°C). So, the concern is not with the fact that we have a greenhouse effect, but whether human activities are leading to an enhancement of the greenhouse effect by the emission of greenhouse gases through fossil fuel combustion and deforestation.

Benefits of Eating Raw Organic Food

1. Raw Food helps in Weight Control
I did not quite believe my health conscious friend who told me that eating raw food can help to control weight gain. Recently, I read that raw food has the best balance of water, nutrients, and fiber to meet our body’s needs. Therefore, the more raw foods and juices we consume, the more energy we have, and therefore we are able to take smaller meals. Incidentally, raw food gives more energy compared to cooked foods because cooking depletes vitamins, damages proteins and fats, and destroys enzymes which aids digestion.

2. Raw Food can Prevent Illness
Cooking largely deplete nutrients and create free radicals. Free radicals cause diseases. Eating a healthy diet of raw foods and juices can reverse or stop the onslaught of chronic diseases like heart problems and cancer. So you can say your good-byes to the common cough, cold and flu that you might suffer from when the seasons change. You will also see a remarkable improvement if you suffer from heartburn, gas, indigestion or constipation.

3, Raw Food Makes You Look Younger
The nutrient in the raw food and juices detoxify your body and with the toxins flushed out, your body will enter a rejuvenation and revitalizing phase. The result is a clearer and glowing complexion, making you look refreshed, energized and younger.

4. Raw Food is More Flavorful
Raw foods have more flavor than cooked foods so you don’t have to add the usual amount of salt, sugar, spices, or other condiments. In fact, your can do away with any such condiments. By the way, do you know these little extras can actually irritate your digestive system and over stimulate other vital organs?

5. Raw Food allows You to have More Time outside kitchen
Raw foods take very little time to prepare so you’ll have more time outside the kitchen. Just yesterday, I prepare a salad of mixed greens comprising lettuce, alfalfa sprouts, tomato and apricot for lunch. It was surprisingly easy to prepare, delicious and it filled me until dinner time.

6. Raw Food ensures that you have No Burns
When you are eating raw there’s little chance to get yourself burned - whether your fingers while cooking or tongue while eating.

7. Raw Food makes Cleaning Up Easy
All you need is to wash the knife, chopping board and the plate or container you are eating from. No oil, grease or messy leftovers to clean up. Definitely a preferred choice for busy working executives or harassed homemakers who always have tons to do at home.

8. Raw Food Makes you Spend Less, Save More
Now that you are eating more raw foods and juices, you’ll need less pots, pans, woks, etc. You will use less gas and electricity while preparing food.

9. Raw Food Gets You More Friends
Your new found interest in raw food and juice will expose you to a new realm of knowledge and a new circle of friends comprising the die-hard raw food advocates or healthy eating folks. Your social circle will expand and get more and more interesting. Or at least, they will not all be coughing and wheezing on your front lawn.

10. Raw Food is Environmentally Friendly
When food is grown organically, we don’t need lots of unnecessary power to aid the food growth process. Also, think of the forests we save, when we don’t need the paper and plastics used in packaging our processed foods. There would also be less carbon dioxide released into the atmosphere when there are less cooking and more oxygen produced from all the new orchards and gardens. I know this last point might seem far fetched, but every little thing we do can help to save Planet Earth from the Greenhouse Effect. I definitely want the next, next, next generation to see the polar bear and not to have them extinct.

Healthy choices we can make that have far-reaching environmental consequences include:

1) Buying less plastic

2) Choosing organic food

3) Eating more plants and fewer animals

4) Driving less and biking/walking more

5) Practicing relaxation techniques like meditation, stretching, & breathing

6) GETTING ENOUGH SLEEP!

Organic healthy recipes for
kitchen staples

*Brown rice recipe collection
*An easy couscous salad recipe
*A homemade muesli recipe for simple, healthy breakfasts
*Porridge and other oat recipes
*An everyday whole grain bread recipe
*Making rye bread - some easy recipes
*A healthy low fat granola recipe
* A healthy trail mix recipe
*How to make yogurt at home in a flask

Peanut Butter Granola Squares

Preheat oven to 325 degrees.

Ingredients:

4 1/2 cups old fashioned oats
1 cup whole wheat flour (or another kind of flour if you prefer)
1/3 cup ground flaxseed
1 tsp baking soda
1/4 tsp salt (optional)

1 cup butter
1 tsp vanilla
1/2 cup honey
1/2 cup brown sugar
1 cup peanut butter (preferably organic PB with no sugar added)

Directions:
Combine oats through salt in a large bowl. Stir to combine.

Heat butter through peanut butter in a sauce pan until all are melted. Add melted mixture to the dry ingredients in the bowl. Stir to make sure oats are completely covered.

Spread the mixture into a 13 x 9 baking pan. Bake at 325 degrees for about 30 minutes. Let cool and cut into squares. Enjoy!

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Ag Dept
Let's Talk Turkey
A Consumer Guide
to Safely Roasting
a Turkey
Fresh or Frozen?

Fresh Turkeys
* Allow 1 pound of turkey per person.
* Buy your turkey only 1 to 2 days before you plan to cook it.
* Keep it stored in the refrigerator until you're ready to cook it. Place it on a tray or in a pan to catch any juices that may leak.
* Do not buy fresh pre-stuffed turkeys. If not handled properly, any harmful bacteria that may be in the stuffing can multiply very quickly.
Frozen Turkeys
* Allow 1 pound of turkey per person.
* Keep frozen until you're ready to thaw it.
* Turkeys can be kept frozen in the freezer indefinitely; however, cook within 1 year for best quality.
* See "Thawing Your Turkey" for thawing instructions.
Frozen Pre-Stuffed Turkeys
USDA recommends only buying frozen pre-stuffed turkeys that display the USDA or State mark of inspection on the packaging. These turkeys are safe because they have been processed under controlled conditions.
Image of seal of inspection for poultry DO NOT THAW before cooking. Cook from the frozen state. Follow package directions for proper handling and cooking.
Allow 1¼ pounds of turkey per person.

Thawing Your Turkey
There are three ways to thaw your turkey safely — in the refrigerator, in cold water, or in the microwave oven.
MPHotline.fsis@usda.gov

Household Tips!

Easily Peeled Tomatoes Place tomatoes in a bowl, add boiling water and let them stand for one minute. Tomatoes will peel easily with a sharp knife.

Reopening envelope If you seal an envelope and then realize you forgot to include something inside, just place your sealed envelope in the freezer for an hour or two. Viola! It unseals easily.

Quick Cooking Veggies Onions, broccoli and Brussels sprouts will cook faster if you make an X-shaped cut at the base of the vegetable.

Newspaper weeds away Start putting in your plants, work the nutrients in your soil. Wet newspapers, put layers around the plants overlapping as you go cover with mulch and forget about weeds. Weeds will get through some gardening plastic they will not get through wet newspapers.

Reheat Pizza Heat up leftover pizza in a nonstick skillet on top of the stove, set heat to med-low and heat till warm. This keeps the crust crispy. No soggy micro pizza. I saw this on the cooking channel and it really works.

Peppers with 3 bumps on the bottom are sweeter and better for eating. Peppers with 4 bumps on the bottom are firmer and better for cooking. Add a teaspoon of water when frying ground beef. It will help pull the grease away from the meat while cooking. To really make scrambled eggs or omelettes rich add a couple of Spoonfuls of sour cream, cream cheese, or heavy cream in and then beat them up.

Get Rid of Ants Put small piles of cornmeal where you see ants. They eat it, take it 'home,' can't digest it so it kills them. It may take a week or so, especially if it rains, but it works and you don't have the worry about pets or small children being harmed!

Foggy Windshield? Hate foggy windshields? Buy a chalkboard eraser and keep it in the glove box of your car. When the windows fog, rub with the eraser! Works better than a cloth!

Squirrel Away! To keep squirrels from eating your plants, sprinkle your plants with cayenne pepper. The cayenne pepper doesn't hurt the plant and the squirrels won't come near it. Mis it in with Vaseline and rub on your bird feeder pole and squirrels won't climb it (my secret).

Reheating refrigerated bread To warm biscuits, pancakes, or muffins that were refrigerated, place them in a microwave with a cup of water. The increased moisture will keep the food moist and help it reheat faster.

Leftover snickers bars from Halloween make a delicious dessert. Simply chop them up with the food chopper. Peel, core and slice a few apples. Place them in a baking dish and sprinkle the chopped candy bars over the apples. Bake at 350 for 15 minutes!!! Serve alone or with vanilla ice cream. Yummm!

Store your opened chunks of cheese in aluminum foil. It will stay fresh much longer and not mold!

Goodbye Fruit Flies To get rid of pesky fruit flies, take a small glass, fill it 1/2' with Apple Cider Vinegar and 2 drops of dish washing liquid; mix well. You will find those flies drawn to the cup and gone forever!

Measuring Cups Before you pour sticky substances into a measuring cup, fill with hot water. Dump out the hot water, but don't dry cup. Next, add your ingredient, such as peanut butter, and watch how easily it comes right out.

No More Mosquitoes Place a dryer sheet in your pocket.It will keep the mosquitoes away.

Expanding Frosting When you buy a container of cake frosting from the store, whip it with your mixer for a few minutes. You can double it in size. You get to frost more cake/cupcakes with the same amount. You also eat less sugar and calories per serving.

Add garlic immediately to a recipe if you want a light taste Of garlic and at the end of the recipe if your want a stronger taste of garlic.

Take your bananas apart when you get home from the store. If you leave them connected at the stem, they ripen faster.

Conditioner Use your hair conditioner to shave your legs. It's cheaper than shaving cream and leaves your legs really smooth.It's also a great way to use up the conditioner you bought but didn't like when you tried it in your hair.

Reducing Static Cling Pin a small safety pin to the seam of your slip and you will not have a clingy skirt or dress. Same thing works with slacks that cling when wearing panty hose. Place pin in seam of slacks and... At DA!... Static is gone.

Broken Glass Use a wet cotton ball or Q-tip to pick up the small shards of glass you can't see easily.

Easy Deviled Eggs Put cooked egg yolks in a zip lock bag. Seal, mash till they are all broken up. Add remainder of ingredients, reseal, keep mashing it up mixing thoroughly, cut the tip of the baggy, squeeze mixture into egg. Just throw bag away when done easy clean up.

For a cool brownie treat, make brownies as directed. Melt chocolate mint patties In double broiler and pour over warm brownies. Let set for a wonderful minty frosting.

Peel a banana from the bottom and you won't have to Pick the little 'stringy things' off of it. That's how the primates do it.

Nora Wolf Reiki Master Reiki is a Universal Life force Energy, based on Unconditional Love. Works not only on adults and children, but, your pets or plants, or anything with energy running through it. Visit my website at www.norawolf.com

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Need a Massage?!? Palm Beach Massage Network Palm Beach Massage Network is a Premier Service Referral Network of dependable, highly skilled, competent PRE-SCREENED professionals from our vast network of highly qualified and reliable service therapists. www.lakeworthmassage.com 5 Best Massage Therapies in Massage Chairs People have been getting massage therapy for centuries. Many civilizations developed massage techniques to help relieve tired muscles, induce relaxation and improve general health. These massage therapy secrets were passed on from generation to generation. They have developed different massage therapy schools with different approaches and benefits when performing massage. Massage chairs have integrated many of these techniques to deliver effective massage therapy. Swedish Massage: Swedish massage is one of the most common massage therapies found in spas throughout the world. The Swedish technique uses longer strokes, kneading and gentle pressure on the superficial layers of the muscles. Swedish also involves the use of heat and stretching. There are functions in the massage chair that include heating elements and even stretching the lower body. The premier massage chair recliners incorporate these features into their chairs to provide a realistic and soothing Swedish massage. Shiatsu Massage: Shiatsu massage uses finger pressure of the thumb, fingers and palm to target acupressure points. The rhythmic pressure of the Shiatsu massage helps to soothe and relax the whole body. Shiatsu is very soothing and induces whole body relaxation. Deep Tissue Massage: Many massage therapies target the superficial layers of the muscles. Deep tissue massage targets deeply into the muscles. Deep tissue is used to break down scar tissue and reduce crystallization of tendons and muscles. Deep tissue stretches and elongates the muscles to restore their elasticity, to penetrate more deeply to relieve sore aching muscles. Reflexology Massage: Reflexology uses certain areas of the feet and hands to help to relax major body organs. When the body comes under stress, it mobilizes the hands and feet for action. The major organs support the hands and feet. Reflexology massage seeks to reverse the tension to relieve it and the major organs. The Sanyo massage chair has incorporated the use of reflexology points to stimulate relaxation in the major organs. Sports Massage: Sports massage is a combination of the use of long flowing strokes like the Swedish massage technique and the acupressure points of the Shiatsu massage technique. Sports massage is designed for athletes who perform vigorous exercise. Many massage chairs already have the technology to perform sports massage and simply developed software programs to deliver them. The sports massage helps to reduce soreness and increase healing of muscles. Visit my website for info on a great massage! www.lakeworthmassage.com

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