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How parents can helpyoungsters learn to swim

What would summer be without days spent frolick-ing at the beach or afternoons spent splashing in thepool? Fun in the water makes hot days more enjoyableand bearable, and few summertime activities do notinvolve water play in one aspect or another.

Although time spent in the water can be refreshingand entertaining, water does present cer-tain hazards, particularly for those whodo not know how to swim. Learning toswim, especially at a young age, isadviseable and a great way to remain safearound the water.

The World Health Organization saysdrowning is the third leading cause ofunintentional injury death across theglobe, accounting for 7 percent of allinjury-related deaths. Children, males andindividuals with increased access towater are most at risk of drowning. Ingeneral, children under five years of agehave the highest drowning mortality ratesin the world, though adult males inCanada and New Zealand drown at high-er rates than children.

According to the American Academyof Pediatrics, parents should considerswimming lessons for most childrenbetween the ages of one and four. Newresearch has revealed that swimminginstruction for children between the agesof one and four may decrease drowningrisk. However, parents should be advisedthat swimming lessons do not remove all risk.Children still need constant supervision when in andaround water. Additionally, learning CPR can be alife-saving measure.

When enrolling children in swim lessons, parentsshould look for safety-certified instructors who havefirst aid and resuscitation training and certification.Many programs offered are sponsored by theAmerican Red Cross or the YMCA. Private swimclubs may have their own instructors.

Children between the ages of one and three typical-ly do not have the motor coordination to swim effec-

tively. These children can benefit from swim lessonsthat emphasize getting used to the water, safety andlearning some swimming readiness skills. Instructionmay involve teaching children how to move their legsand arms and strengthen muscles used for swimming.Children between the ages of four and five may be

more developmentally ready for swim-ming. Such youngsters may movefrom water-safety lessons to actualswimming with or without support. Astudy titled "Children's readiness forlearning front crawl swimming" pub-lished in The Australian Journal ofScience and Medicine in Sport showedthat whether kids "started lessons attwo, three or four years of age," theylearned to swim well at "approximate-ly the same mean age of five and ahalf years."

In addition to swimming lessons,parents and other adults can ensurewater safety by taking the followingprecautionary measures:

•Children should never be leftunattended in the water. It takes mereinches of water for a youngster todrown.

•In the pool or another body ofwater, caregivers should be withintouching distance of young swimmersto provide help if needed, even if thechild is wearing a floatation device.

•Keep rescue equipment by the pool.•Remove toys from the pool when it's not in use.

These toys can attract children who will go in afterthem.

•A fence around the perimeter of the yard may bemandatory, but a fence around the pool itself is anoth-er safety barrier to consider. The fence should featurea self-latching gate.

•Even adults should be watched while swimming.It is always a safe idea to swim with a buddy, so thatthe other person can get help if something goeswrong.

Swimming safety tipsBy keeping these few simple things in mind, you

can make your experience in the water much safer.•Learn to swim before you go into the water. Sounds silly,but many people think it will come naturally, and it real-ly doesn’t.•Swim near a lifeguard so help is available if you need it•Never swim alone•Supervise children closely, even when lifeguards arepresent•Don't rely on flotation devices, such as rafts, you maylose them in the water•Alcohol and swimming don't mix•Protect your head, neck, and spine by jumping feet firstinto unfamiliar waters•As soon as you believe that you may be in trouble, callor wave for help•Follow regulations and lifeguard directions•Swim parallel to shore if you wish to swim long dis-tances

Swimming and playing near water are favorite summer timeactivities of children everywhere. So parents and guardians needto pay extra attention and make sure they protect little onesfrom the dangers that water presents. Here are some points toconsider about water safety for children.

• Never leave a child alone near water. Accidents happen inseconds, so if you have to leave, take your child with you.

• Watch out for neighborhood pools. Whether it is your ownor your neighbors, toys that are left around the pool can attractchildren to the water.

• If you have a pool, make sure you surround it by a fencethat is tall enough that children cannot climb over, and with agate that locks.

• Enroll children over age three in swimming lessons taughtby qualified instructors. Lessons won't make your child "drown-proof," but they will increase their safety and prepare them for alifetime of fun in the water.

• Teach your children to always swim with a buddy.• And always have a first-aid kit and emergency phone con-

tacts handy. Parents should be trained in CPR (cardiopulmonaryresuscitation).

Keeping children safe


BONANZA(337) 515-3614

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The Bonanza is published twice a monthby Timeless Designs Inc., located at 1214Mohawk St. in DeRidder, LA 70634. Locallyowned and operated by Wytonya E. Willison.

The publisher reserves the right to edit orreject any advertisement considered to beinappropriate for the purpose of this publi-cation. Neither the publisher nor the adver-tiser will be responsible for unintendedinformation, typographical errors, etc.appearing in this publication. Any opinionsexpressed by writers or advertisers are theirown and not necessarily endorsed by theBonanza Publication and/or TimelessDesigns, Inc.

Entire contents copyright © 2014.Publishing rights are reserved for the pub-lisher.

See P. 15 for answers to puzzles


Strange, but trueBy Samantha Weaver

It was American writer and philoso-

pher Elbert Hubbard who made the fol-

lowing sage observation: "Many a man's

reputation would not know his character

if they met on the street."

You probably know that the king

cobra is one of the deadliest snakes: It

can grow up to 18 feet long and is very

aggressive, often attacking with little or

no provocation. When it rears up to

attack, the head can be 4 or 5 feet off the

ground, and king cobra's venom is so

deadly that a single bite can kill an ele-

phant. You might not realize, though, that

these snakes are protective parents. Both

the female and the male stay close to the

nest, guarding the eggs from any danger.

Those who study such things can tell

your age, race and gender just by exam-

ining one of your hairs.

Did you ever wonder how the lollipop

got its name? A man named George

Smith first put the hard treat on the end

of a stick, but candy-making wasn't his

only interest. It seems that Smith also

had a keen interest in horse racing, and

he named the candy after a popular race-

horse of the time, Lolly Pop.

If you took the entire surface area of

the dwarf planet Pluto and laid it flat, it

would fit inside Russia.

The next time you get caught outside

in a hard rain, you can reflect on the fact

that each drop that hits you is traveling at

about 20 mph.

Sports quizBy Chris Richcreek

1. Who was the first Boston Red Sox

player to have three seasons of 50 or

more stolen bases?

2. When was the last time before 2013

(Chris Tillman) that a Baltimore Orioles

pitcher won at least 16 games in a sea-

son?

3. In 2013, Atlanta's Tony Gonzalez set

an NFL record for consecutive seasons

(11) with at least 70 receptions. Who had

he been tied with at 10?

4. Name the last team other than North

Carolina or Duke to start ACC play 10-0

in men's basketball before Miami did it

in 2012-13.

5. In 2014, Ken Hitchcock moved into

third place on the St. Louis Blues' all-

time list for coaching victories (124).

Who is ahead of him?

6. Entering 2014, when was the last

time Liverpool won the Premier League

men's soccer championship?

7. Name the last boxer to defeat current

IBF and WBA heavyweight champion

Wladimir Klitschko, and what year was

it?

Bible triviaBy Wilson Casey

1. Is the book of Miriam in the Old or

New Testament or neither?

2. Which book may be summarized

as, "Bad times do not change the nature

of God"? Judges, Job, Jeremiah, Jonah

3. From 2 Chronicles 9:11, what are

psalteries for singers? Robes, Stringed

instruments, Lyrics, Abodes

4. In Revelation 6, what's the name of

the fourth horseman? Death, Power,

Brimstone, Terror

5. From Ecclesiastes 3, there is a time

to break down and a time to ...? Plow,

Climb, Rejoice, Build up

6. Which of these was Abraham's

wife? Rebekah, Martha, Sarah, Michal

Trivia testBy Fifi Rodriguez

1. HISTORY: Who was the United

States' first chief justice of the Supreme

Court?

2. U.S. STATES: Which state would

you hail from if you were called a "Tar

Heel"?

3. MEDICINE: What is the common

name for the medical condition called

epistaxis?

4. TELEVISION: What was the name

of the robot in the comedy series "Get

Smart"?

5. LITERATURE: What famous

Western author also wrote under the

pseudonym of Tex Burns?

6. GEOGRAPHY: What country lies

directly north of Sudan?

7. POETRY: How many lines are in a

sonnet?

8. GAMES: How many cards are used

in pinochle?

9. INVENTIONS: Who invented

chewing gum?

10. FAMOUS QUOTES: What social

reformer and statesman said, "If there is

no struggle, there is no progress"?lent of

the Roman numeral CMXC?

FlashbackBy Mick Harper

1. What was the title of George

Benson's first No. 1 single on the R&B

charts? Hint: The name was the same as

the album.

2. "A Little More Love" was on the

"Totally Hot" album by which artist?

3. Elvis topped the charts in 1956 with

his "Don't Be Cruel." Which artist

released a song by the same name in

1988?

4. Which country song did Engelbert

Humperdinck make a pop hit in 1967?

5. Name the song that contains this

lyric: "I can't sleep nights because I feel

so restless, I don't know what to do, I

feel so helpless, And since you've been

away, I cry both night and day."

Moments in timeBy The History Channel

On June 27, 1939, one of the most

famous scenes in movie history is filmed

- Rhett Butler and Scarlett O'Hara parting

in "Gone With the Wind." The scene also

was shot using an alternate line,

"Frankly, my dear, I just don't care," in

case the film censors objected to the

word "damn." The film was approved,

but producer David O. Selznick was

fined $5,000 for including the curse.

On June 25, 1942, Gen. Dwight

Eisenhower becomes commander of all

U.S. troops in the European theater of

World War II. He would be appointed

Supreme Allied Commander of all forces

in Europe in 1943. "Ike" later would

become America's 34th president.

On June 26, 1959, the St. Lawrence

Seaway is officially opened, creating a

navigational channel from the Atlantic

Ocean to all the Great Lakes. The seaway

- made up of a system of canals, locks

and dredged waterways -- extends a dis-

tance of nearly 2,500 miles, from the

Atlantic Ocean to Duluth, Minn.

On June 24, 1966, the United States

Senate passes what will become the

National Traffic and Motor Vehicle

Safety Act. Among the first safety stan-

dards adopted were seat belts, impact-

absorbing steering columns and standard-

ized bumper heights.

On June 29, 1970, U.S. ground troops

end two months of combat operations in

Cambodia and return to South Vietnam.

News of the crossing into Cambodia set

off a wave of antiwar demonstrations,

including one at Kent State University in

Ohio that resulted in the killing of four

students by Army National Guard troops.

On June 23, 1989, the film version of

the DC Comics hero Batman is released

in theaters. Warner Brothers hyped

"Batman" as a major summer "event"

long before its release. The results were

stunning, as the film grossed some $100

million in its first 10 days.

On June 28, 1997, Mike Tyson bites a

chunk out of Evander Holyfield's ear in

the third round of their heavyweight

rematch. After the fight resumed, Tyson

bit Holyfield's other ear. With 10 seconds

left in the third round, Tyson was dis-

qualified from the match and suspended

from boxing.

(c) 2014 King Features Synd., Inc

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You can stay cool without using air conditioning

Going to the movies can help beat the summer heat

Hot, steamy weather can derail thebest intentions of reducing energy con-sumption. As temperatures soar, few canresist the temptation to crank the air con-ditioning unit and relax in some frostycomfort. However, relying too heavily onair conditioning can compromise theefforts of men and women hoping toreduce their carbon footprints.

It is estimated that up to 50 percent ofelectricity used during the warm weatherseason is for air conditioning. TheAmerican Council for an Energy-EfficientEconomy says energy consumption forhome air conditioning accounts for morethan 8 percent of all the electricity pro-duced in the United States, costing home-owners more than $15 billion annually.This translates to roughly 195 milliontons of carbon dioxide, an average ofalmost two tons per year, for homes withair conditioning. Air conditioning costsand energy usage vary widely dependingon the type and age of a unit, the size of ahome, how well air conditioners aremaintained and many other factors.

Air conditioners work similarly torefrigerators. Evaporator and condensercoils either distribute cool air into the

home or release hot air outdoors. Whenan air conditioner is running, a great dealof heat can be expelled outdoors. Air con-ditioners use pumps known as compres-sors to transfer heat between these com-ponents. Refrigerant fluid is pumpedthrough the tubing and fins surroundingthe evaporator and condenser coils. Whenthe fluid reaches the indoor coil, it evapo-rates, taking heat with it and cooling theair that will be pumped inside. The pumpthen moves the gaseous refrigerant overto the outdoor coil where it condenses,transferring that heat to the air that willbe expelled from the building.Compressors, fans and additional compo-nents of air conditioning systems requirea lot of energy and power.

Reducing reliance on air conditioningcan lower energy bills and benefit theenvironment. Before turning on your airconditioning unit this summer, considerthese cooling tips.

•Keep the blinds and shades drawn.Sunlight entering a home can quickly cre-ate a hot-house environment. To preventsuch a situation from materializing, drawthe curtains or blinds, particularly on win-dows that are south- or west-facing. This

will cut down on the amount of heat thatenters the home.

•Use cool water. Run your hands, headand feet under cold water. This will cooldown the blood in key pressure points ofthe body and keep you feeling cool for anhour or more.

•Switch to LEDor CFL bulbs.Incandescent bulbs produce more heatthan light, contributing to warmer ambi-ent air. Light-emitting diode or compactfluorescent lights not only use less energybut also run much cooler.

•Run fans in a counter-clockwise posi-tion. Ceiling fans come equipped with aswitch that enables you to change theblades' spinning direction. Counter-clock-wise will draw the cooler air up from thefloor and distribute it throughout theroom.

•Dress sparingly. While in the comfortof home, wear minimal clothing toremain cooler. Sleep in less clothing andremove covers if you're finding it difficultto get a good night's rest.

•Change your home's color scheme. Alight-colored roof and siding will helpreflect the sun's rays rather than absorbthem. This can make a home considerably

cooler.•Plant shade trees. Trees can stop sun-

light from baking a home or backyard.Trees also absorb and sequester carbondioxide emissions, which makes thembeneficial to the environment for a varietyof reasons.

•Open windows and doors at night.Open windows to allow cool nighttime airto enter. Open interior doors (includingclosets) to allow trapped, hot air to bereleased. This may help cool the homedown a few degrees.

•Avoid steam and heat-producingappliances. Dishwashers, ovens and hotshowers can add extra heat to an alreadywarm home. Wait until the evening beforerunning appliances. Stick to cool showersand cook outdoors if possible.

•Insulate your home. A home that hasa well-insulated attic and walls will keepthe heat out of the house during the hottermonths of the year.

Air conditioning systems use a greatdeal of energy, but eco-conscious home-owners can explore other methods ofkeeping cool to help lessen their relianceon air conditioners this year.

When the mercury rises, the search is on for ways toescape the heat. A fun way to stay cool is to head to anearby movie theater to catch one of summer's predictedblockbuster hits.

"Iron Man 3" and "The Lego Movie" are two of thetop-grossing films of the last year. But there are manysummer movies predicted to take the top spots. Thoseready to grab their large popcorn and soft drink combosand sit down for two hours of cool air and entertainmentmay want to check out these planned releases.

Ninja Turtles: This reboot produced by Michael Bayand starring Megan Fox will take the beloved ninja tur-tles story in an entirely new direction. Fans of the comicbook series will certainly have ammunition to debateover whether the newer version is better than its 1990

namesake or not.How to Train Your Dragon 2: Keeping the kids

amused during summer vacation may be as simple astaking them to this animated sequel. The first "Dragon"movie explored the war between Vikings and fire-breath-ing dragons. The next installment finds the dragons andVikings working together to maintain the peace.

Maleficent: Moviegoers who don't always want toroot for the good guy of the fairy tale classics are proba-bly anxious for this Disney release. Based on the villain-ous titular character, and starring Angelina Jolie in thelead, "Maleficent" should be a summer blockbuster con-tender.

Hercules: Many are aware of Hercules' 12 labors andthe tale of this would-be hero, but this movie takes on a

decidedly different bent. Hercules becomes a mercenary,haunted by a sin of his past.

Godzilla: This movie is a contemporary retelling ofthe origin of Godzilla and will feature two new monstersin addition to the scaly giant.

Guardians of the Galaxy: An American pilot findshimself in space amid a universal conflict. He soon goeson the run with futuristic ex-cons. The story is based onthe comic books first written by Arnold Drake and pur-chased by Marvel.

If staying in an watching a flick on television or fromyour own private movie collection is your ideal way ofcooling off, consider these movies that will certainly putthe chill on summer temps with their frosty scenery.


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2. Cover and cook on LOW for 6 to 8hours. Mix well before serving. Goodspooned over rice or pasta. Makes 4 (1cup) servings.

(c) 2014 King Features Synd., Inc.

Lemony White-Bean Bruschetta1 (8-ounce) long loaf Italian bread1 lemon1 can (15- to 19-ounce) white kidney

beans (cannellini), rinsed and drained1 tablespoon olive oil1/4 teaspoon salt1/8 teaspoon coarsely ground pepper1 tablespoon chopped fresh parsley

leaves1 teaspoon chopped fresh parsley

leaves2 clove garlic, each cut in half1. Prepare charcoal fire or preheat gas

grill for direct grilling over medium heat.2. Meanwhile, slice bread diagonally

into 1/2-inch-thick slices; reserve ends formaking bread crumbs another day.

3. From lemon, grate 1/2 teaspoon peeland squeeze 1 tablespoon juice. In mediumbowl, with fork, lightly mash beans withlemon juice and peel, oil, salt, pepper and1 tablespoon parsley.

4. Place bread slices on grill rack andcook 2 to 3 minutes or until lightly toastedon both sides. Rub 1 side of each toastslice with cut side of garlic.

5. Just before serving, top garlic-rubbedside of toast with bean mixture and sprin-kle with remaining 1 teaspoon parsley.Makes 8 appetizer servings.

Midnight Fudge Brownies1 teaspoon instant espresso-coffee

powder 3/4 cup all-purpose flour 1/2 cup unsweetened cocoa 1/2 teaspoon baking powder 1/4 teaspoon salt 3 tablespoons margarine or butter 3/4 cup sugar 1/4 cup dark corn syrup

1 teaspoon vanilla extract 2 large egg whites 1. Preheat oven to 350 F. Spray 8-by-8-

inch metal baking pan with nonstick cook-ing spray. In cup, dissolve espresso pow-der in 1 teaspoon hot water; set aside.

2. In large bowl, with wire whisk, mixflour, cocoa, baking powder and salt.

3. In 2-quart saucepan, melt margarineor butter over low heat. Remove saucepanfrom heat. Whisk in sugar, corn syrup,vanilla extract, egg whites and espressomixture until blended. With woodenspoon, stir sugar mixture into flour mixturejust until blended (do not overmix).

4. Pour batter into pan. Bake brownies18-22 minutes, until toothpick inserted incenter comes out almost clean. Cool in panon wire rack at least 1 hour. When cool,cut brownies into 4 strips, then cut eachstrip crosswise into 4 pieces. If browniesare difficult to cut, use knife dipped in hotwater and dried. Makes 16 brownies.

(c) 2014 Hearst Communications, Inc.All rights reserved


Once bitten,forever lovedBy Angela Shelf Medearis

It's that time of the year -- the season ofthe tomato! Red, green or gold ... sweet ortart ... but always plump and juicy, just-ripe tomatoes are what we dream of whenthe season is lean and the weather cold.And many of us, picky, and with strictstandards about the quality of our freshtomatoes, often just do without, or open acan and count the days. Yes, there aregreenhouse tomatoes and hydroponictomatoes, and with sunny weather some-where, there's always a supply. Still, toma-toes at the peak of their early summer bestare unmatched.

Although the Italians have been grow-ing tomatoes since the 1500s, you mightbe surprised to learn that tomatoes arenative to the Americas, specifically SouthAmerica. The word tomato is a modifica-tion of "tomati," a word used by theIndians of Mexico. Many historiansbelieve Thomas Jefferson brought tomatoseeds back from Europe to plant atMonticello, although it's not entirely clear.It is documented, though, that Jeffersongrew and served tomatoes at his Virginiaestate.

Early colonists believed tomatoes to bepoisonous, as the plant is a member of thenightshade family, which has some poison-ous species. Fortunately for us, at somepoint in our agricultural history, a braveforager discovered that tomatoes wouldnot kill you. By 1824, there were 17recipes for tomatoes included in one of thefirst American cookbooks, "The VirginiaHousewife" by Mary Randolph. It includ-ed a recipe for "Gaspacha," a dish fromSpain. So how did it get to Virginia? Foodhistorian Karen Hess says that MaryRandolph's sister lived in Spain and proba-bly passed it on to her.

Gazpacho is a cold tomato soup associ-ated with Spanish cuisine, with its begin-nings traced back to the Andalusian

region. Interestingly, a fundamental ingre-dient of this ancient soup, with versionsdating to early Greece and Rome, is nottomato, but bread. Many early recipes forgazpacho are a white version containingbread, water, garlic, vinegar and oil. Theseprimitive recipes represent a poetic exam-ple of the beginnings of the art of food, ofmaking something delicious out of almostnothing. Around the 16th century, tomatoseeds arrived in Spain. Since then, red gaz-pacho, made delicious with the absolutebest tomatoes, has become the most popu-lar version.

Like so many popular foods, gazpachocan have a bad image when presented as abland bowl of tomato juice or an equallydisappointing combination of choppedunripe tomatoes and spongy cucumbers.The real deal is a celebration of freshnessand simplicity. In the summertime, whenthe star of this dish is at its peak and theheat can discourage even going near astove, it's time to give my recipe forGazpacho with Avocado and Bell PepperRelish a try.Spanish Gazpacho with Relish

2 pounds ripe tomatoes, peeled,seeded and coarsely chopped; or one28-ounce can quality plum tomatoes,chopped

1 medium onion, preferably a sweetvariety such as Vidalia or Walla Walla,coarsely chopped

1 large cucumber, peeled2 slices of country-style white bread,

crust removed1 1/4 cups blanched slivered

almonds

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1/2 green bell pepper, seeded andcoarsely chopped

1/2 red bell pepper, seeded andcoarsely chopped

2 scallions or green onions, coarselychopped

3 garlic cloves1 teaspoon salt1 teaspoon freshly ground black pep-

per1 teaspoon Spanish paprika1/2 teaspoon sugar or sugar substi-

tute1/3 cup extra-virgin olive oil3 tablespoons sherry vinegar or bal-

samic vinegar1 to 2 teaspoons hot pepper sauce1/2 chilled tomato juice or cold water,

as needed1. In a large bowl, stir together toma-

toes, onion, cucumber, bread, almonds,bell peppers, scallions, garlic, salt, pepper,paprika and sugar. Working in 2 cup batch-es, whirl the mixture in a blender untilfinely chopped but not pureed.

2. Return mixture to the bowl and stirin oil, vinegar and hot pepper sauce. Addenough chilled tomato juice or cold water,a tablespoon at a time, to make the gazpa-cho soupy but not too thin.

3. Cover bowl and refrigerate soup untilvery cold, at least a couple of hours or upto 2 days. Stir gazpacho and ladle intobowls, or pour it at the table from a wide-mouth pitcher. Garnish with Avocado andBell Pepper Relish. Serves 6 to 8.

Avocado andBell Pepper Relish

1 ripe peeled avocado, diced1/4 cup finely chopped red bell pep-

per 2 tablespoons chopped fresh

cilantro 1 tablespoon finely chopped purple

onion1 teaspoon fresh lemon juiceMix all ingredients together until well-

combined. Top soup with the relishAngela Shelf Medearis is an award-winning

children's author, culinary historian and theauthor of seven cookbooks. Her website is

www.divapro.com. To see how-to videos,recipes and much, much more, Like AngelaShelf Medearis, The Kitchen Diva! onFacebook. Read Gina Harlow's Blog at peach-esandprosciutto.blogspot.com. Recipes may notbe reprinted without permission from AngelaShelf Medearis.

(c) 2014 King Features Synd., Inc.and Angela Shelf Medearis

Flatiron Steak withChimichurri Sauce

The chimichurri sauce that tops the flat-iron steak in this recipe gets flavor fromparsley, garlic, oregano and crushed redpepper. Serve the steak with romaine let-tuce and grilled red peppers.

3/4 cup chopped fresh parsley leaves 2 tablespoons olive oil 2 tablespoons red wine vinegar 2 tablespoons water 1 cloves garlic, finely chopped 1/2 teaspoon dried oregano 1/2 teaspoon crushed red pepper Salt 1 piece (1 1/4 pounds) flatiron (or

blade) steak, well-trimmed Nonstick olive oil cooking spray 2 medium (4 to 6 ounces each) red

peppers, cut into quarters 1 head (4 cups) romaine lettuce, thin-

ly sliced 1. Prepare outdoor grill for direct

grilling on medium. 2. Prepare chimichurri sauce: In small

bowl, with fork, mix parsley, oil, vinegar,water, garlic, oregano, crushed red pepperand 1/4 teaspoon salt until blended.

3. Meanwhile, sprinkle steak with 1/4teaspoon salt to season both sides; placeon hot grill grate and cook 12 to 14 min-utes for medium-rare, turning over once.Let stand 5 minutes for easier slicing.Spray peppers lightly with nonstick sprayand place on grill with steak. Grill 10 to 12minutes or until charred and tender, turn-ing over once. Cut steak into 4 pieces; cutpeppers into thin slices.

4. Divide romaine among 4 plates. Topwith steak, peppers and sauce. Serves 4.

(c) 2014 Hearst Communications, Inc.All rights reserved

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Restless legs syndrome affects manyMillions of people are afflicted with restless legs syndrome,

an uncomfortable neurological condition that may lead them torepeatedly move their limbs to find relief. In spite of its name,restless legs syndrome, or RLS, is not limited to the lowerextremities, as some of the sensations associated with the condi-tion are felt in the arms as well.

The National Institute of Neurological Disorders and Stroke,a division of the National Institutes of Health, says as much as10 percent of the United States population may have RLS.Several studies show that approximately 2 to 3 percent of adultsare affected by moderate to severe RLS, which occurs in bothmen and women, though incidence of the condition is twice ashigh among women. Although people of any age can be diag-nosed with RLS, it is more often diagnosed in middle-aged menand women and seniors.

The most common symptom of RLS is an irresistible urge tomove because of uncomfortable, and sometimes painful, sensa-tions deep within the body. The sensations often defy descrip-tion but can range from pain, aching, creeping, crawling, orprickling feelings. Symptoms may occur at any time but aremost evident when the body is at rest, whether sitting down forlong periods of time or when going to sleep. Symptoms mayincrease in severity throughout the night.

Those with RLS frequently experience periodic limb move-ments characterized by jerking and twitching, which can make itdifficult to fall and stay asleep. Sleep deprivation may carryover into daytime hours and make daily life difficult. Many withRLS also have concentration problems, impaired memory orstruggle to perform daily tasks due to exhaustion.

RLS symptoms may vary and change from day to day.Symptoms may subside early in the morning, but they oftenreappear and worsen at night.

Considerable evidence points to a dysfunction in the brain'sbasal ganglia circuits that rely on the neurotransmitterdopamine, which helps regulate muscle movements, as a con-tributor to RLS. Individuals with Parkinson's disease often haveRLS as well.

RLS may be a genetic condition, as it seems to run in fami-lies. Pregnancy, chronic diseases and medications can alsoaggravate symptoms of RLS.

RLS is diagnosed by looking at certain qualifying criteria.Physicians will document symptoms and note when they occur.Treatment may involve a mixture of medications as well as ther-apies for relieving symptoms. Medications for RLS may losetheir efficacy over time, and doctors may have to work withpatients to develop a treatment plan that works.

Since 2007, the AmericanPsychological Association has commis-sioned an annual nationwide survey toexamine the state of stress across theUnited States and understand its impact.The 2013 survey found that people con-tinue to experience what they feel areunhealthy stress levels, with 42 percent ofadult respondents reporting that theirstress levels have increased over the pastfive years. In addition, 44 percent of sur-vey respondents feel they aren't doingenough to manage their stress, painting apotentially troubling future for peoplewho cannot find better and healthier waysto manage their stress.

Though many people unfortunatelyregard stress as an inevitable side effectof adulthood, it's important that men,women and even children avoid charac-

terizing stress as simply a byproduct of adifficult and/or successful life and career.Even momentary stress, often referred toas "acute stress," like the kind thatappears when stuck in a traffic jam, canhave a potentially devastating impact onoverall health. According to the AmericanInstitute of Stress, acute stress causes anincrease in heart rate and stronger con-tractions of the heart muscle, and somemedical professionals have suggestedthere is a link between repeated episodesof acute stress and heart attack.

Regular use of relaxation techniques toreduce stress can help to counteract theeffects of long-term stress, which theNational Center for Complementary andAlternative Medicine notes can contributeto depression, digestive disorders,headaches, high blood pressure, and

insomnia. While it's always best for any-one, and especially those people withheart disease, epilepsy, certain psychiatricconditions or a history of abuse or trau-ma, to consult their health care providerbefore attempting to address their stresson their own, the following are two popu-lar relaxation techniques that may helprelieve stress in a healthy way.

Meditation: There are many types ofmeditation, but in general people whomeditate employ certain techniques whenmeditating. These techniques may includemaintaining a specific posture or findinga quiet, distraction-free location to medi-tate. Many practitioners of meditationchoose to recite a positive mantra thatthey repeat throughout their session.While many people question the effec-tiveness of meditation, research has sug-

gested that routine meditation sessionscan alter the brain's neural pathways andmake a person more capable of combat-ting stress.

Yoga: Yoga has grown increasinglypopular in recent years, and much of thatcan be traced to the multitude of healthbenefits that have been linked to this typi-cally low-impact practice of the mind andbody. The NCCAM notes that studieshave suggested yoga is effective at lower-ing heart rate and blood pressure and caneven relieve anxiety and depression.Those are beneficial side effects for suf-ferers of stress, which over time can con-tribute to high blood pressure andarrhythmia (abnormal heartbeat) and evencause people to worry too much aboutminor things or suspect bad things areabout to happen.

Restless legs syndrome affectsmillions of people and can com-promise quality of life.

Relaxation techniques to help calm your nerves


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When it is 3 a.m. and you are pacingthe halls of your dark and quiet housewhile everyone else is sleeping soundly intheir beds, it may seem like you are theonly person in the entire world who is notgetting some much-needed shut-eye.However, many people struggle to get agood night's sleep.

Information from the National SleepFoundation, Better Sleep Council, Centersfor Disease Control and Prevention, andseveral other organizations indicate thatbetween 20 and 40 percent of the U.S.population experiences insomnia. Many ofthe people suffering from insomnia havefamily histories of the condition or arealso experiencing depression. Insomniarates are higher for people over the age of60, and women are twice as likely to suf-fer from insomnia than men.

Although how much sleep a personrequires varies from individual to individ-ual, the general consensus is that adultsshould receive between seven and eighthours of sleep per night to feel rested.

The Institute of Medicine estimatesthat hundreds of billions of dollars arespent annually on medical costs that aredirectly related to sleep disorders, whilestatistics from the National HighwayTraffic Safety Administration indicate that100,000 vehicle accidents occur annuallyas a result of drowsy drivers. These fig-ures underscore the importance of gettinga good night's rest and understanding howto treat insomnia in order to do so.

•Insomnia may be a byproduct of aphysical condition. A person dealing withside effects of certain medications, chron-ic pain, restless legs syndrome, sleepapnea, and a bevy of other conditions mayfind it difficult to sleep at night.Identifying the cause of the insomnia canmake it easier to treat, so those who can'tsleep at night may have an undiagnosedcondition that is affecting their ability tofall asleep.

•Exercise can help promote better

sleep habits. A workout will tire you out,increase feel-good endorphins throughoutthe body and raise body temperature. Asthe body recovers from the workout, itmay feel sated and you can drift off tosleep more easily. Just do not work outtoo late. Aim to complete a workout twoto three hours before planning on going tosleep so your body is not still amped upwhen your head hits the pillow.

•Establish a regular sleep schedule.Humans are creatures of routine, andtraining the body to recognize when it istime to wake up and when it's time to goto sleep can make it easier to enjoy a goodnight's rest. Stick to a consistent scheduleas much as possible -- even on the week-ends. It isn't possible to make up for lostsleep, so pull yourself out of bed at thesame time in the morning, even if youdidn't get a good night's rest. Over timeyou will condition yourself to accept cer-tain times for sleeping and waking.

•The National Sleep Foundation advis-es avoiding heavy meals, caffeine andnicotine before bed. Each of these thingscan rev up the body and make it difficultto settle down.

•On the surface, a cocktail may seemlike a good way to unwind and relax.Although a drink or two may help manypeople fall asleep, it will not produce thedeep sleep necessary to recharge the body.When the effects of the alcohol wear offafter a few hours, your sleep is likely tobe interrupted. In addition, relying onalcohol as a sleep remedy can lead todependence and further health problems.

•Get up and accept a poor night's sleeprather than tossing and turning. It can beeasy to associate the bed with wakefulnessand frustration if you stay in bed andwatch the clock. Getting up and reading orlistening to relaxing music can help dis-tract the mind and relax the body. Avoidworking on the computer or watching tel-evision. Bright light can reduce the pro-duction of the sleep-inducing hormone

melatonin, resulting in further difficultysettling down.

•Thanks to their reproductive hor-mones, women undergo more sleepchanges and challenges than men.Afterward, being woken by children orworrying about them can lead to sleeplessnights. Many women experience troublesleeping during menopause. Differenttherapies may be needed to figure out thesolution for a restful night's sleep.

•Individuals can try natural remedies toinduce sleep or stay asleep. In addition togood sleep hygiene and maintaining a reg-ular sleep schedule, there are a number ofherbs that can relax the body. Chamomiletea has soothing properties, and drinkingchamomile tea before bed can be an effec-tive sleep strategy. Valerian has been usedas a medicinal herb since at least the timeof Ancient Greece and Rome, and it canreduce anxiety and promote sleep.Melatonin supplements are produced fromplant sources and can induce sleep whentaken in the right amounts. Speak with adoctor about possible remedies to find asleep system that works for you.

Insomnia is a more common problemthan many people may think. Recognizinginsomnia as a problem and seeking treat-ment can help many people get on theroad to a more restful night's sleep.

A lot of cell phonesAccording to the International

Telecommunication Union, there are near-ly as many cell phone subscriptions asthere are people on the planet. The ITU,which is the telecommunications agencyof the United Nations, states there are 6.8billion cell phone subscriptions across theplanet, which is home to seven billionpeople. If those figures seem staggering,note that the world became so cell phone-dependent in a little more than 20 years.

How to get a better night's sleep

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How to conserveand protect water

Water is so abundant that it's easily taken for granted.According to the United States Geological Survey, about71 percent of the planet's surface is covered by water,roughly 97 percent of which is in the world's oceans.Water below the surface of the ground is critical to life,creating viable habitats that help plants and animalsthrive.

Although water is plentiful, some areas have an abun-dance of water while others do not. As a result, peopleneed to work collectively to protect the world's water

and ensure a healthy planet for centuries to come.Conserve: Conserving water is important, as a sub-

stantial amount of resources are needed to transport,pump, procure, treat, and store water for public use.Energy is also expended to treat sewage. By conservingwater, we conserve energy. The following are a fewways to conserve water.

•Turn off the water while you brush your teeth.•Water a lawn or plants when they are not exposed to

direct sunlight. When a lawn or garden is watered duringpeak sunlight hours, a significant amount of water willbe lost to evaporation.

•Only run the dishwasher or washing machine whenit has a full load.

•Purchase water-efficient appliances.•Use rainwater to irrigate the lawn and garden.

Protect: It's important to protect as well as conservewater. The following are a handful of ways to protectwater supplies.

•Apply pesticides and fertilizers sparingly, and onlydo so when the forecast is not calling for rain, which cancause runoff, sending chemicals into groundwater andlocal water supplies.

•Recycle and dispose of household chemicals proper-ly.

•Instead of washing your car at home, have it cleanedat a commercial car wash that uses eco-friendly cleaningproducts and recycled water.

•Properly dispose of pet waste to protect againstpathogens that can contaminate surface water.

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Decreasing family screen timeSmartphones and tablets appear to have staying power. The Pew Research Center

confirms that smartphone penetration has surpassed the 50 percent mark among mobilesubscribers. Many others are routinely using tablets to access books,television shows, movies, and magazines. In multi-screenhomes, televisions are still king. According to a 2012Nielsen report, the average American over the ageof two spends more than 34 hours a week, ormore than 4 hours per day, watching live tel-evision. Those findings should raise an eye-brow, as health experts warn that excessivescreen time can be hazardous to one's health.

A sedentary lifestyle spent in front of computersand video game consoles contributes to poorhealth. Of the leading industrialized countries, the United States has the highest obesitystatistics, and Canada is not far behind. Obesity can impact cholesterol, cardiovascularhealth, risk for type 2 diabetes, and risk for stroke. Excessive screen time can lead tosleep and eating disorders, interfere with a person's ability to focus and negativelyaffect a person's performance at school or work. Getting a family active and reducingtime spent in front of a screen can have profound effects, and reducing screen timedoesn't have to be difficult.

•Gradually implement changes. Families immersed in electronic devices can cutdown on screen time slowly and over the course of several weeks rather than tuningout cold turkey. Start by reducing time spent watching television or playing videogames by one hour per week, and gradually reduce time spent devoted to such activi-ties in the ensuing weeks.

•Hide devices. The mantra, "out of sight, out of mind" can work with respect todigital devices. If tablets or smartphones are tucked away, family members may feelless inclined to reach for them at any given time. Just as you wouldn't stock yourpantry full of fattening foods while trying to lose weight, don't make digital devicesreadily available throughout the day.

•Keep televisions out of the bedroom. Children who have televisions in their bed-rooms tend to watch an additional 90 minutes of programming per day than those whodo not have televisions in their room. Keep the television in a shared area of the houseso that time spent watching the TV can be monitored and adjusted.

•Establish guidelines. Set firm limits on how much screen time will be allowed perday and stick with it. Adults can lead by example.

•Plan more family activities. Boredom can easily give way to time spent foolingaround on the Internet or channel surfing. Parents should have a cache of ideas at theready that promote active family time. Neighborhood walks or tossing around a base-ball in the yard are enjoyable activities that cut back on time spent being sedentary.Encourage indoor activities, such as puzzles or board games, if the weather is notcooperating.

Try some of these handy tipsBe steadfast. Do not throw in the towel too soon. Families should stand their

ground when attempting to decrease their screen time in favor of healthier activities.Cucumber is a speedy diuretic. Try snacking on slices for a cool treat. Or deseed

slices and slip a few in your glass of cold water.If you keep a couple of crackers in your sugar jar, they'll keep the sugar from cak-

ing.Boost your metabolism by drinking green tea ... hot or cold. Try it over ice with

honey and a sprig of mint.


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Sports Quiz Answers: 1) Jacoby Ellsbury (2008, '09, '13); 2) It was Mike Mussina, with18 wins in 1999; 3) The Raiders' Tim Brown (1993-2002); 4) Virginia, in 1981; 5) JoelQuenneville (307 victories) and Brian Sutter (153); 6) It was 1990, when it was the FootballLeague First Division; 7) Lamon Brewster, in 2004.Trivia Test Answers: 1) John Jay; 2) North Carolina; 3) Nosebleed; 4) Hymie; 5) LouisL'Amour; 6) Egypt; 7) 14; 8) 48; 9) Thomas Adams (1871); 10) Frederick Douglass.Flashback Answers: 1) "Give Me the Night," 1980; 2) Olivia Newton-John in 1978. Thesong was used in the film "Monster House"; 3) Bobby Brown. His version also topped thecharts and appeared in the "Grand Theft Auto: San Andreas" video game; 4) "Am I ThatEasy to Forget?"; 5) "I Don't Know Why But I Do," by Clarence "Frogman" Henry in 1961.The song was resurrected in the film "Forrest Gump" in 1994. He got the nickname from hiscroaking voice, best heard on "Ain't Got No Home."Bible Trivia Answers: 1) Neither; 2) Job 3) Stringed instruments; 4) Death 5) Build up;6) Sarah.

Memory loss is not automatic side effect of agingNo one, regardless of age, is immune to

random bouts of memory loss. While mis-placed car keys or forgetting items on yourgrocery list are nothing to get worked upover, many men and women over 50 dostart to worry about memory lapses, espe-cially when they start to occur with morefrequency than they might have just a fewyears ago. But while memory loss mightbe quickly associated with aging,increased forgetfulness is not an inevitableside effect of getting older, a fact thatthose at or approaching retirement ageshould find comforting.

When considering the relationshipbetween memory and aging, it's importantthat men and women recognize the distinc-tion between memory lapses and dementia,as the two are not one and the same. As aperson ages, his or her hippocampus, theregion of the brain involved in the forma-tion and retrieval of memories, often dete-riorates. This can affect how long it takesto learn and recall information. But justbecause this process is slower does notmean it's a warning sign of dementia,which is the loss of certain mental func-tions, including memory. Though takinglonger to recall information can be frus-trating, many people still retain their abili-ty to recall information. In addition, whiledementia brought on by conditions such asAlzheimer's disease or Parkinson's diseaseis untreatable, there are things men andwomen can do to strengthen their memo-ries and reduce their momentary lapses inmemory.

•Start playing games. Games that testthe mind have long been believed to bene-fit the brain, though some remain skepticalabout the true impact of brain games.

However, a University of Iowa study fund-ed by the National Institute on Agingfound that brain games may in fact paynumerous and long-term dividends. In thestudy, 681 healthy volunteers over the ageof 40 were divided into four groups. Onegroup played computerized crosswordpuzzles, and three other groups played abrain training video game from PositScience designed specifically to enhancethe speed and accuracy of visual process-ing. The volunteers showed less decline invisual processing as well as in other teststhat measured concentration, memory andthe ability to shift quickly between tasks,and the benefits from the training gameslasted as long as seven years after training.Brain games are now more accessible thanever before, as players can access suchgames on their smartphones, tablets, eread-ers, andcomputers.

•Alter your routine. Many working pro-fessionals recognize that each day tends tohave its mundane moments. The brain cangrow accustomed to these moments, whichtend to be a routine part of the day. Butaltering your daily routine can jar the brainawake, forcing it to focus during thosetimes that had become mundane but nowpresent new challenges. Something as sim-ple as alternating driving routes to workfrom day to day or preparing some new,yet healthy, breakfast each morning canhelp the brain stay alert and sharp.

•Become a social butterfly. Maintaininga social life as you age is a great way tokeep in touch with friends and family. Butthere's another reason to continue to besocially engaged. A 2008 study spearhead-ed by the clinical trials administrativedirector at Southern California Kaiser

Permanente Medical Group and publishedin the American Journal of Public Healthfound that older women who maintainedlarge social networks were 26 percent lesslikely to develop dementia than womenwith smaller social networks. In addition,those who had daily contact with friendsand family cut their risk of dementia bynearly half.

•Continue your career. While the ideaof retiring poolside and watching theworld go by might seem nice, such a sce-nario is not necessarily good for yourbrain. Numerous studies have shown thebenefits that staying engaged in profes-sional activities can have on brain health.The brain does not thrive if it's sitting onthe sideline. Staying active in your careerwill continue to provide the challengesyour brain needs to stay sharp and avoidmemory loss and struggles with concentra-tion. Men and women who want to leaveoffice life behind can branch out on theirown and work as consultants or put theiryears of experience to use by teaching at anearby university or secondary school.

Colder drinks with saltWhen time is of the essence, there are

ways to cool down bottled or canned bev-erages quickly. Individual bottles can bewrapped in a wet paper towel and stashedin the freezer for a few minutes. However,if you will be having a party and want toget beverages ready for the crowd, create asalty ice bath. Salt does not actually makewater colder, but it will suppress the freez-ing point of water. If no salt were added,the coldest the water would reach wouldbe 32 F. By adding salt, water can get aslow as -6 F. This means items submergedin a salty ice bath will get colder muchmore quickly. Fill a cooler half-way withice. Add the beverages until they are cov-ered by ice. Then add water until the ice issubmerged. Mix in table salt or rock salt tosuppress the freezing point of the water.After 10 minutes or more, the bever-agesshould be icy cold.


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