Today's Woman November 2012

November 2012

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Sunday, November 18, 2012 | Today’S WomaN 3

CONTENTS

ADVICEFAMILY: No such thing as a perfect holiday 4MONEY MATTERS: Give and receive without the guilt 8

TRENDSGuILTY pLEASuRES 5SAVING & SHARING: Try out these creative cards for Christmas 8FASHION: Brighten your drab winter wardrobe with a splash of color 9BEAuTY: Glam in a hurry 10THINGS TO KNOW 12DIY: DIY gifts for the holidays 17DRINKS: Whip up holiday cocktails with extra fluff 20GOT 5? Timeless table manners and grandma’s etiquette 21FOOD: Foods to beat holiday stress, cravings 22

FEATURECOVER STORY: How Amy VanManen balances home, family, work and the stress of the holidays 6

HEALTHSTRESS MANAGEMENT: Slow down before holiday stress stops you in your tracks 14STRESS MANAGEMENT: Letting go of being an overachiever 15FITNESS: Stay in shape over the holiday season with this training routine 18

Today’s WomanWe hope you enjoy the eleventh edition of Today’s Woman. This quarterly magazine pays tribute to women and all that we do. Send your comments to [email protected] us on the web at idahopress.com/special_sections/todayswoman for more stories, ideas and photos.Follow us at:Facebook.com/todayswomantreasurevalley

Pinterest.com/todayswomaniptTwitter.com: @todays_woman

To advertise: Angela Sammons at 465-8136For story ideas: Vickie Holbrook at 465-8110For copies to display at your business: Shelley Thayer at 465-8185

Today’s Woman is a product of the Idaho Press-Tribune, 1618 N. Midland Blvd., Nampa, ID. Copyright 2012.

We, the women of the Today’s Woman staff, promise that this magazine will:

Foster conversations among local women.Celebrate local “she” power.Embrace community.Ignite, empower and liberate women.Delight in “she” things.And yes, even have a rip-roaring good time!

Today’s Woman staffJordan Gray, editor Vickie Schaffeld Holbrook, contributorAngela Sammons, retail ad managerRandy Lavorante, news and designer editorGreg Kreller, multimedia editorHolly Beech, writer

Charlotte Wiemerslage, writerTorrie Cope, writerKaty Jacobs-Howard, designerJenessa Farnsworth, designerShantel Bugby, ad-visor and contributorDebbie Fleischer, multimedia consultantKaren Draper, multimedia consultantAmanda Weaver, sales and writerShelley Thayer, customer service manager and

contributorAdam Eschbach, photographerAaric Bryan, photographer

Other contributorsMachele Hamilton, columnistJennifer Deroin, columnistMichelle Cork, writerTiffany Cruickshank, writer

WHY RENT TO OWN?WHEN YOU CAN OWN IT IN 6 MONTHS! APPLIANCES–ELECTRONICS–MATTRESSES

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Subcategory

No such thing as a perfect holiday

FamilyADVICE

T his week, homes across America officially welcome the holiday season. Love it or hate it, our homes will now be primped, our pocketbooks stressed and our family

relationships tested. From Thanksgiving through New Year’s, we will welcome wayward children, embrace obnoxious uncles, eat too much, shop too much and most certainly be disappointed somewhere along the way.

As women, we have a tendency to put the holiday season into a dreamy little globe with images of Bing Crosby, perfect snow-storms and “White Christmas” playing in the background. We want everything perfect, and we truly believe that we alone are responsible for the memories and traditions of our family.

But there are many things that can interfere with the perfect holiday. My mother was diagnosed with terminal cancer at 49. She lived only a few months, passing away just before Thanksgiving. Our emotionally bruised and battered family decided we would not celebrate that year, and went through the holidays with no acknowledgment, just trying to put one foot in front of the other.

Of course, eventually we recovered from our grief and began our own families and our own traditions. But some things would never be the same again, and that is a fact of life.

Other families deal with hurt, anger and blame being thrown around; holidays exas-perate this. It is hard anytime when families are estranged, but even more so over the holidays. Affected family members create tension among those that are not involved, and creating a situation where loved ones must choose sides is never good for any family.

But the most common change to our family traditions is simply life. Perfect Christmas mornings, with hyper children and bright shining eyes, are but a fleeting moment. No matter how much you want to keep it frozen in time, kids grow up, situations change and life goes on.

We are used to being first in our kids’ lives, but the reality is they will get married and create their own memories and traditions, just as we did. Many of you are fortunate to have your adult children close, yet others are dealing with family spread all around, and those first few holidays without them can be an emotional experience.

One of my favorite Christian speakers, Gary Smalley, used to always say quit worrying about making everything perfect, because when things go wrong, great memories are created. If you stop and think about it, this is so true. Everyone loves a picture perfect “White Christmas” scene, but everyone will laugh and reminisce forever over the things that went wrong — the bigger, the better.

So relax, mothers, we are really not responsible for everyone’s happiness and memories. If you are without your kids for the first time, be grateful they have successful lives or marriages. If you are suffering a new loss in your family, remember to celebrate their life. If you are estranged from a family member, do something to change that.

And if you are a new mother, with those bright shining eyes looking at you, remem-ber how fast it will be gone. And maybe, if you are lucky, the tree might catch on fire, the smoke alarms go off, drunk Uncle Joe will spray the whole house with the fire ex-tinguisher, all while the dogs get into the turkey. Hey, it could happen, and just imagine how great those memories will be!

Machele haMilton

Machele Hamilton writes a column about painting and home

improvement. It is published twice a month on Mondays. She also writes a blog, “Don’t Get Me

Started,” at idahopress.com.

4 Today’s Woman | sunday, november 18, 2012

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5Sunday, November 18, 2012 | TODAY’S WOMAN

Guilty PleasuresTRENDS

Fancy TeatimeWe love a nice, hot cup of tea, especially when it comes

from an exceedingly elegant little teapot. We found this one at the Teavana shop in Boise Towne Square. Brew up a pot and share a sip with someone you love. We won’t tell if you put in an extra spoonful of sugar.

Plug into warmthChilly temperatures abound, but Today’s

Woman staffers Vickie Holbrook and Shan-tel Bugby know how to stay warm. These clever gloves plug into your USB port for toasty typing while the Sunbeam heat therapy wrap (Retail $40) keeps your neck and shoulders in snuggle-worthy comfort. Both are hot tickets to beat the cool.

Love to mix it upThey may be pricey, but we absolutely adore our

KitchenAid mixers. Breads, cookies, candies, even savory delicacies have come out of those glass bowls. With tons of holiday cooking coming up, you may want to treat yourself to an early present.

Sparkle, sparkle!Why not add a little bling to your holiday ensemble? A

fun accessory with lots of sparkly accents can help add a special touch as you head out to events like the Canyon County Festival of Trees. Don’t be afraid to dress up your everyday outfi ts, too.

6 TODAY’S WOMAN | Sunday, November 18, 2012

Balancing ActHow Amy VanManen balances home, family, work and the stress of the holidays

By JORDAN GRAY

Today’s Woman

H ow do you balance family, work, the holidays and all the little minutiae that comes with being a successful woman? Amy VanManen seems to

have � gured out the formula. � e 36-year-old mother of three, who’s now expecting

a baby girl after 18 years of infertility, manages to juggle everything from being the administrative assistant for the Centennial Baptist School, football practices, being a divisional manager for a jewelry company, a pastor’s wife, school activities, church activities and keeping her busy household clean and her family fed.

When confronted with all that, the � rst question that might come to mind is: how does she do all that?

“Obviously it’s very busy with having three-almost teenagers and their lives with sports and school and activi-ties.” VanManen said. “And also with working at a church and my husband being a pastor, there’s obviously a lot of business at Christmas. Also, it’s a big time for my business with selling jewelry at the same time.

“So it’s just not getting overwhelmed and having fun with everything that you do and not looking at it as a challenge or as a di� culty. You need to breathe and just enjoy the ride. � at’s kind of what I’ve done with my whole life.”

VanManen has faced challenges through her life. Shortly after she and her husband were married, they found out

Sunday, November 18, 2012

COVER STORY

You need to breathe and just enjoy the ride. That’s kind of what I’ve done with my whole life.”

— Amy VanManen

“

7

that they would be unable to have children. In light of that, they ended up adopting three children from the Treasure Valley.

“My husband (Tony) said that … if we can be a blessing or help other people in whatever they handle in life, then go for it.”

Now Kody, 15; Dawson, 13 and Autumn, 11, are part of the VanManen family. � e family received news that they were growing in July, when VanManen found out that she was pregnant.

“It took four pregnancy tests and an ul-trasound for us to truly believe it,” she said.

VanManen is tenacious about getting good news. Even sick and vomiting from the � u, she powered her way to the doc-tor’s o� ce in order to � nd out the sex of her new child: a girl. It was a family a� air too, with all the kids coming along in order to get to be “part of the journey.”

Her approach to life seems to have been imparted to her children. When greeted with the news of their mother’s pregnancy, VanManen said the boys “were shocked. � ey’re excited. Our daughter, Autumn, is ecstatic. She’s been praying for a baby sister for quite some time.”

With the hustle and bustle of the holi-days coming up, sometimes kids get left by the wayside. VanManen’s yearly family tradition has helped each child know that they’re not forgotten.

“Either myself or my husband, we take each one of our children on a ‘date’ and do our Christmas shopping with that child so that they can buy the presents for their siblings and my husband or me,” Van-Manen said. “� at gives us a great idea of what they want for Christmas. Especially when they’re teenagers, you have no idea what to get your kids the older they get. So then it’s fun going shopping with them and spending that quality time through the hecticness of the holidays. It’s good to spend time with them, each individually.”

Shopping for presents can also bring � nancial stress.

“Don’t focus on the � nancial di� culties and what you can’t get your kids or your

family members,” VanManen said. “� ink outside the box of di� erent things that you can do to bring happiness. � ere’s nothing more joyful than taking your kids to a nursing home and seeing some people that maybe don’t have that bright cheeriness. If you focus more on others, you’ll � nd more joy through the holidays and not dread it.”

Holidays can sometimes bring fresh grief for people as they face their � rst big celebrations without loved ones who have passed away during the year. VanManen has helped ameliorate that sadness with a tablecloth they bring out every year.

“We draw a picture on the � anksgiving tablecloth and everybody who’s with us on that � anksgiving signs it,” she said. “And that’s been a really fun tradition every year to pull out and look back on who we got to spend � anksgiving with through the years. Especially now that I’ve lost some grandparents, it seems like the � anksgiv-ings we’ve been with them are very special because their names are on that � anks-giving tablecloth.”

Responsibilities piling up can mean that you feel like you don’t have any time for

yourself. So VanManen said she likes to use “shopping” as the perfect reason to get some time to regroup. She also advocates spending time with friends.

“Even if it’s just an hour in an afternoon, just taking that time to reconnect with a friend is really important. So I think that sometimes taking time for myself is not just being by myself, but it’s with a friend.”

Holiday stress can overtake your life. VanManen deals with the pressure through visualization.

“Whatever you focus on expands,” VanManen advised. “So if you focus on how you’re stressed, more stress is going to seem to come your way. I mentally picture that I’m on a roller coaster track. And so, there’s really nothing that I can do as the roller coaster goes up and down and twists and turns. � ere’s really nothing you can do except put your hands in the air and enjoy the ride. And sometimes that’s how it is with life. Sometimes it seems like you’re going downhill or not going in a direction you want to go, but you’re on a track and if you just enjoy the ride, it’ll turn out � ne.”

Amy VanManen shares a prayer with her family before dinner.

“Don’t focus on the fi nancial diffi culties and what you can’t get your kids or your family members (for Christmas). Think outside the box of different things that you can do to bring happiness.”

— Amy VanManen

“

Sunday, November 18, 2012 | TODAY’S WOMAN

Today’s Woman | sunday, november 18, 20128

T hroughout the year we should be practicing the use of a budget, and certainly at the holidays it’s critical to exercise control. A cloud of holiday debt

looming in January quickly erases the joy we felt when we purchased and gave the gifts that were intended to display feelings of love and gratitude.

The holiday budget process is fairly simple. Create a list of the people you intend to give to and don’t forget all the “extras” that seem insignificant, but when added together can derail the best of plans: your housekeeper, your kid’s teacher, your coworker, your book club and so on. Identify your Christmas giving budget, allocate the resources to all of the individuals and be strong, even when you pass that really great thing that’s “just perfect,” but outside of your budget.

If possible, try to establish a standard expectation with groups of people. A discussion before the holiday season

can help avoid uncomfortable situations or expectations. Suggest a “Secret Santa” system at work, versus giving to everyone in the office. For your neighbors or extended family, recommend a cookie exchange in lieu of gifts.

What if your giving budget doesn’t include your neigh-bor or your second cousin who popped by unexpectedly? Etiquette experts advise you to simply and genuinely thank them for the gift without guilt. Most people do give out of the goodness of their heart and your sincere gratitude is what fulfills them. Don’t make excuses or feel that you need to run out and then deliver the “guilt gift” afterward, or worse, mention their gift that’s forthcoming (when that wasn’t the plan). An appropriate thank you, void of shame, is enough.

If you wince at those words, then budget a small amount for generic gifts for surprise guests. The following are some simple ideas that everyone can enjoy and won’t be wasted

if not delivered.e Cocoa for Two: Gather in-

gredients such as cocoa, marshmal-lows and peppermint sticks, and package them festively.

e Charitable Gift: Have homemade fliers on hand that explain you gave a gift on behalf of your friends and family this year to your favorite charity. Include some graphics that illustrate the good work they do.

e Frozen Cookie Dough: Your favorite recipe prepared, frozen into balls, packaged and ready for them to bake and enjoy with recipe attached.

Prepare ahead, set your frame of mind and let the holiday season be the best of times, versus it getting the best of you.

Money MattersADVICE

Give and receive without the guilt

Jennifer DeroinJennifer Deroin is director of Business Development,

The Nichols Accounting Group P.C.

Try out these creative cards for Christmas

D o you love to send Christmas cards, but it’s just not in the budget

this year? Are you having a hard time being creative? There are a million online card shops (I sub-scribe to 24) that can help you get that finished look you yearn for at a very affordable price. Sign up for any or all of these and you’ll start receiving deals in your inbox today!

They offer anything from one free greeting card (you can personalize these with your pictures and text, they’re great for birthdays) to 250 free business cards (I use these for Christmas gift tags). They offer great discounts on shipping and free, creative de-signs. I get my Christmas cards nearly free! I love sending out fancy things and helping my pocketbook at the same

time. You can avoid the holiday rush by having them shipped directly to your house.

These are a few of the sites I suggest for getting your picture perfect memories sent out to your loved ones the day after Thanksgiving: GotPrint, Ink Garden, Vista

print, Shutterfly, Costco, Snap, Snapfish, York Photo, Clark Color, Cardstore, Zazzle, Tiny Prints, MyPublisher, TargetPhoto, Ripe Concepts, Walgreens, Treat, ArtsCow, Instaprints, RitzPix, Pear Tree Greetings, Card Gnome and PhotoBarn.

Shantel BugByShantel is an ad-visor and

contributor for Today’s Woman.

Saving & SharingTRENDS

By TORRIE COPEToday’s Woman

When the weather cools down, it’s typically the time to trade bright summer colors for the neutral palette of fall and winter.

But winter dressing doesn’t have to be drab. Adding a little color to your cool-weather ensembles will brighten your look and maybe even your mood.

One of the easiest ways to add a splash of color is with your acces-sories — particularly a scarf that also provides warmth. Lively solids or a fun pattern can be layered over coats or sweaters or even dress-up a simple T-shirt. � ey are also an inexpensive addition to your closet — the orange scarf pictured was $10 at a local department store — and nearly every clothing store has a selection to choose from. You can even try making one yourself.

A black or brown jacket is a great investment piece because it can be paired with just about anything. Springing for a trendy, brightly-colored jacket that you won’t wear as often doesn’t make as much sense. But an inexpensive version, such as the one pictured here, can add an unexpected punch to your basics without causing buyer’s remorse. Search thrift stores or consignment shops for bold jackets that are wallet-friendly. If you get tired of it after one season, you can donate it back for another happy shopper to � nd and enjoy for a while.

Small pops of color paired with a neutral — like the bold pink stripe on this gray sweater —

brighten without making you feel like you are dressed out-of-season.

And speaking of out-of-season, you don’t have to hide all of your summer dresses in the back of your closet. Pairing airy sum-mer prints and colors with boots, tights

and a jacket make for a nice tran-sition out� t into the cooler months while getting some extra mileage out of your warm-weather items.

FashionTRENDSBrighten your drab winter wardrobe with a

Where to buy:Clothes pictured:7 Raffi nata, 1347 N. Galleria Drive (in the Gateway Center), Nampa7 My Best Friend’s Closet, 16451 N. Marketplace Blvd., Nampa

Other local shopping:7 Story and Co., 724 Arthur St., Caldwell7 Bella Blue Boutique 304 2nd St. South, Nampa7 White Pine Boutique, 124 14th Ave. S., Nampa7 Call Me Beautiful Consignment Boutique, 1305 2nd St. S., Nampa

Where to buy:

Raffi nata, 1347 N. Galleria Drive (in the Gateway Center), Nampa

My Best Friend’s Closet, 16451 N. Marketplace Blvd., Nampa

304 2nd St. South, Nampa

124 14th Ave. S., Nampa

Consignment Boutique, 1305 2nd St. S., Nampa

(in the Gateway Center), NampaMy Best Friend’s Closet, 16451

N. Marketplace Blvd., Nampa

Orange pashmina, $10

Red jacket (previously worn),$9.99

Sweater, I Heart Ronson,

$22

Purple shirt, Flamingo,

$15.99

Yellow shirt, Antilia Femme,

$20.99

Blazer (previously worn), $8.99

Dress, Jody, $49.99

9Sunday, November 18, 2012 | TODAY’S WOMAN Sunday, November 18, 2012 | TODAY’S WOMAN

Glam in a hurry Beauty

TRENDS


MAKEUP STEP 1: Apply your foundation as

you normally would, setting with a loose, translucent powder.

STEP 2: Apply a neutral matte shadow (think something in the taupe family) over the whole eyelid, and blend a brown shadow about two shades darker into the crease. Highlight the brow bone and the inner corner of the eye with a lighter shade of your choosing. Line eyes using a brush and a 50-50 mix of water and a brown or charcoal powdered eyeliner. Go over the liner, just on the top lid, with a black glitter pencil. Finish eyes with one coat of black mascara.

STEP 3: Apply a mineral powder blush to the apples of the cheeks and � nish the look with a gloss that matches the natural

color of your lips.

HAIR STEP 1: Section o� a piece of hair near

your ear, starting about an inch and a half back from your hairline. Loosely braid across the top of your head and pin behind your other ear.

STEP 2: Twist the rest of your hair into a spiral bun behind one ear, leaving a few loose strands. Pin bun loosely in place.

STEP 3: Curl and tease the loose strands and any bangs you left out of the forward braid. Add a decorative hair pin — prefer-ably something with some bling.

CRYSTAL’S BEST TIPClean up your brows with a brow pow-

der, but don’t try to make them identical. “� ey’re sisters, not twins,” she said.

B etween shopping, baking, decorating, gift wrapping and, for many of us, juggling a family with some kind of gainful employment, who has time to glam up for a party? According to Crystal and Shelly, cosmetology students at Nampa’s Milan

Institute — everyone. Whether you’re headed to an o� ce party or a big night out with the girls, it only takes a few minutes to kick your everyday look up a notch with a little shimmer and some festive hair accessories.

THE OFFICE PARTY

THE LOOK: Clean and classy makeup, just a step up from neutral, and a messy chignon utilizing second-day hair.

THE ARTIST: Crystal Rochester, 26

THE MODEL: Liz Boswell, 48

By CHARLOTTE WIEMERSLAGE • Today’s WomanPhotos by ADAM ESCHBACH

A11pubdate | TODAY’S WOMAN

Fun, easy looks that won’t add to your holiday stress


MAKEUP STEP 1: Apply foundation as you nor-

mally would. STEP 2: Line eyes with a shimmery

crayon liner (Shelly picked green to complement Kymberlee’s auburn hair), then a black glitter pencil just to darken the outer corners. Use a shimmery white shadow to highlight your brow bone and under your eyes. Shelly used a shimmery yellow-green shadow in the crease (once again, picked for Kymberlee’s coloring) and then dotted a dark silver shadow in the crease and blended. Finish with a matte medium brown across the lower lid. Use a black mascara on lashes, applying a second coat only to the lashes on the outer corners.

STEP 3: Apply a peachy pink blush under the cheek bones for de� nition. Coat lips with a shiny pink gloss.

HAIR STEP 1: Straighten all your hair, making

sure to use a heat protectant before ironing. STEP 2: Start a few inches back from

your hairline and tease the hair near your crown until it forms a “bump.” Liberally apply hair spray.

STEP 3: Take a section of hair from each side of your head and sweep back into a half-twist by wrapping hair around two � ngers and pinning in place. Finish with a few gem-studded bobby pins. Smooth out any � yaways and apply another coat of hair spray. � e hair you didn’t pull back can be straight or curly — your choice. Sprinkle a loose gold or silver glitter lightly over hair for some extra holiday sparkle.

SHELLY’S BEST TIPHeat protectant, heat protectant, heat

protectant. In the winter months, the dry, cold air takes an even greater toll on hair. Protect hair before doing battle with straighteners, curling irons and blow dryers.

NEW YEAR’S EVE

THE LOOK: Some-thing with a little shimmer for a festive night out with friends.

THE ARTIST: Shelly Barnhart, 34

THE MODEL: Kym-berlee Cole, 47

12 TODAY’S WOMAN | Sunday, November 18, 201212 TODAY’S WOMAN | Sunday, November 18, 2012

Christmas decorating tips for 2012

If you are ready to deck out

your home for the holidays

and you need some inspiration,

check out my favorite place:

Nampa’s Greenhurst Nursery

or other local nurseries that also

feature indoor décor.

0 Peruse Pinterest for simple

to elegant ideas with all the tips

and tricks for doing it yourself.

0 Search Google images.

0 Shop the department store

Christmas departments.

And consider these decorating

trends: LED LIGHTS: Th ey cost

more, but you’ll see some sav-

ings on the power bill. If you haven’t purchased LED lights because they’re too bright, be patient

— improved technology means lighting looks softer and more natural. And there are more shapes

and colors to choose from. You can even fi nd some of the old-fashioned shapes on the shelves.

Blue is the most popular “color” for lights because it looks so pretty against the snow.

COLOR: Your favorite colors will be just fi ne for your Christmas tree and other decorations.

But if you’re looking for the trendy hues this year, think white, silver, gold, black and turquoise.

As for combinations, some of the more popular ones are:

0 BLACK AND GOLD: Th is combo will deliver a very rich and luxurious elegance. Use

white as a contrast.

0 SILVER AND GOLD: You’ll never go wrong with this classic pairing of metallics.

Remember to mix both shiny and non-shiny textures to create interest. White and other

muted hues will help blend it all together.

0 FROSTED GREENS: Snow-covered and iced greenery continue to be popular,

especially for more natural looking trees. And birds, nests, berries, pine cones and twigs

help fi nish that outdoor concept. Don’t be afraid to add glitter and a touch of metallic for

a fi nished look.

0 COOL HUES: Blues and turquoises were very popular in 2011 and are expected to

be favorites this year as well. Whites and silvers mix well with these shades.

CHEAP CHIC: Tired of your old decorations? Not the perfect color? Th ere are many

new paints and glitters you can use to change your color palette. Martha Stewart has

a wide variety of multi-surface paints. Paint Elmer’s Glue on anything and sprinkle

colored glitter. You can even buy paint for glass and “frosted” sprays to decorate your

own ornaments.

SAFETY: Your holiday may not be so bright if you aren’t careful. Ladder falls and

fi res increase dramatically because people don’t take the necessary precautions.

0 By Vickie Schaffeld Holbrook

0 Today’s Woman is on Pinterest at pinterest.com/todayswomanipt

Things to KnowTRENDS

ings on the power bill. If you haven’t purchased LED lights because they’re too bright, be patient

— improved technology means lighting looks softer and more natural. And there are more shapes

and colors to choose from. You can even fi nd some of the old-fashioned shapes on the shelves.

Your favorite colors will be just fi ne for your Christmas tree and other decorations.

But if you’re looking for the trendy hues this year, think white, silver, gold, black and turquoise.

BLACK AND GOLD: Th is combo will deliver a very rich and luxurious elegance. Use

help fi nish that outdoor concept. Don’t be afraid to add glitter and a touch of metallic for

COOL HUES: Blues and turquoises were very popular in 2011 and are expected to

Tired of your old decorations? Not the perfect color? Th ere are many

Christmas gift ideasGADGETS. You can’t go wrong with electronic tablets as a gift. The

hardest decision will be deciding which brand to choose. Apple’s iPad and iPad mini are probably the easiest to use and recommended for your technophobic parents. But they do cost more and fortunately there are many new brand choices. So don’t forget the reader in your family. Kindles are a popular and very affordable choice. Be sure to get a device that works on local wireless networks. If you want constant connection, it will cost you a monthly fee. Device prices start at $119.. GPS for the directionally-challenged. Sure, your smart phone will probably work in a pinch, but hard-core travelers

may want the multiple functions and the ease of using one device for one purpose. Prices start at $83.. Single-cup coffee machines deliver instant coffee brewed just one cup at a time. Prices start at $80. . Digital photo frames literally bring photos — old and new — to life and keep memories of

special events alive. Most electronic tablets also provide slideshow options. Prices start at $40.

. Fitness trackers are a great way to measure your activity, especially if you have goals to

increase your exercise. There are the simple pedometers that count your steps or fancy ones

that can sense if you are climbing stairs. Many newer electronic devices will sync with your

computer so you can track trends and your history. Prices start at $5.. Accessories for the devices your loved ones already own. Covers, headphones and por-

table keyboards are just three on a long list of extras. Prices start at $10.GIFTS THAT KEEP ON GIVING. A year’s worth of car washes, or pay for unlimited car washes. Subscriptions for audio books at audible.com. Gift cards for iTunes, Spotify. Netfl ix, Hulu, Amazon subscriptions for television shows and moviesTHE PERSONAL TOUCH. Massages

. Facials

. Spa services

. Housecleaning services

FOR KIDS. LEGO never goes out of style . Board games bring back good old-fashioned face-to-face socializing. Sports gear. Fishing gear. Craft and hobby kits. Walkie Talkies. Colored pencil and art sets. Books

FOODIES. Cooking classes. Brew kits. Specialty cookbooks. Herb kits

Canyon County Festival of Trees Gala at the Nampa Civic Center.

Holiday movie favorites

According to familyeducation.com, the fol-

lowing movies are the top holiday favorites

of all time.

1. Elf2. The Nightmare Before Christmas

3. National Lampoon’s Christmas Vacation

4. Home Alone

5. Rudolph the Red-Nosed Reindeer

6. Santa Claus Is Comin’ to Town

7. A Christmas Carol

8. White Christmas

9. How the Grinch Stole Christmas

10. A Charlie Brown Christmas

11. It’s a Wonderful Life

12. Miracle on 34th Street

13. The Year Without a Santa Claus

14. A Christmas Story


Don’t forget to mark your calendar!November-mid-January

— Winter Wonderland, Indian

Creek, Downtown Caldwell

Nov. 23-27 — Canyon

County Festival of Trees at the

Nampa Civic Center

Nov. 23-27 — Festival of

Trees at the Boise Centre on

the Grove

Nov. 30-Dec. 3 — The Living

Christmas Tree, College Church

of the Nazarene, Nampa

Nov. 30-Jan. 10 — Winter

Garden aGlow, Idaho Botanical

Garden, Boise

Dec. 1 — Treasure Valley

Night Light Parade, Caldwell

Dec. 1 — Claus ‘N’ Paws,

Zoo Boise

Dec. 11-12 — “The Nut-

cracker,” Jewett Auditorium,

Caldwell

Dec. 23-24 — Thunder Moun-

tain Line North Pole Express,

Horseshoe Bend

Dec. 29 and 31 — Bulls and

Broncs New Year’s Eve Bash,

Caldwell

Jan. 25-Feb. 3 — McCall

Winter Carnival

Don’t be SADWith gray winter skies settling in above the Treasure Valley, the lack of sunlight can start to wear on you. That lack can lead to Seasonal Affective Disor-der, a form of depression. But even without SAD, the lack of light can lead to a Vitamin D defi ciency. So what can you do to keep your mood elevated through the long, dark winter? Some tips include increasing your exposure to light, taking a midday walk, establishing a regular exercise routine and reducing your stress level. You might also consider light therapy. According to the Mayo Clinic, it’s a good idea to check with your doctor or mental health provider to be sure that light therapy is right for you. Light boxes for light therapy usually produce between 2,500 lux and 10,000 lux. (Lux is a measure of how much light you receive at a specifi c distance from a light source.) The inten-sity of your light box affects how far you sit from it and the length of time you need to use it. The

10,000 lux light boxes usually require 30-minute sessions, while the 2,500 lux light boxes may require 2-hour sessions. See what your doctor recommends for you.

HappyLight Energy Lamp$61.99Found at CostcoUp to 6,000 lux

Christmas gift ideasGADGETS. You can’t go wrong with electronic tablets as a gift. The

hardest decision will be deciding which brand to choose. Apple’s iPad and iPad mini are probably the easiest to use and recommended for your technophobic parents. But they do cost more and fortunately there are many new brand choices. So don’t forget the reader in your family. Kindles are a popular and very affordable choice. Be sure to get a device that works on local wireless networks. If you want constant connection, it will cost you a monthly fee. Device prices start at $119.. GPS for the directionally-challenged. Sure, your smart phone will probably work in a pinch, but hard-core travelers

may want the multiple functions and the ease of using one device for one purpose. Prices start at $83.. Single-cup coffee machines deliver instant coffee brewed just one cup at a time. Prices start at $80. . Digital photo frames literally bring photos — old and new — to life and keep memories of

special events alive. Most electronic tablets also provide slideshow options. Prices start at $40.

. Fitness trackers are a great way to measure your activity, especially if you have goals to

increase your exercise. There are the simple pedometers that count your steps or fancy ones

that can sense if you are climbing stairs. Many newer electronic devices will sync with your

computer so you can track trends and your history. Prices start at $5.. Accessories for the devices your loved ones already own. Covers, headphones and por-

table keyboards are just three on a long list of extras. Prices start at $10.GIFTS THAT KEEP ON GIVING. A year’s worth of car washes, or pay for unlimited car washes. Subscriptions for audio books at audible.com. Gift cards for iTunes, Spotify. Netfl ix, Hulu, Amazon subscriptions for television shows and moviesTHE PERSONAL TOUCH. Massages

. Facials

. Spa services

. Housecleaning services

FOR KIDS. LEGO never goes out of style . Board games bring back good old-fashioned face-to-face socializing. Sports gear. Fishing gear. Craft and hobby kits. Walkie Talkies. Colored pencil and art sets. Books

FOODIES. Cooking classes. Brew kits. Specialty cookbooks. Herb kits

Slow down before holiday stress stops you in your tracksStress management

HEALTH


By Michelle corkFor Today’s Woman

H

olli McNabb knows holiday stress all too well.

Eleven years ago this December, the 50-year-old mother of four had a heart attack on her son’s third birthday.

For years, beginning in September, she’d sew and create items to sell at all the holiday bazaars in the area to earn Christmas money. By Halloween, McNabb said she’d have pneumonia. But she didn’t slow down.

“You just don’t stop because you’re sick; you’re a mom,” said McNabb, co-owner of a catering company and an ovarian cancer survivor who watches 12 kids at the in-home day care in Nampa that she’s run for 20 years. “I love to take care of people and I do so as often as I can. I love to entertain. I love to decorate.”

After her heart attack, McNabb said she didn’t need a doctor to tell her to cut back. But it hasn’t been easy teaching herself to do less. Like her mother and her mother’s mother before her, McNabb said she feels she always has to be busy.

For four years, McNabb said she didn’t touch her sewing machine, and this season, her one and only holiday bazaar was over weeks before Halloween. She’s tried to replace some sewing time with exercise — there’s golf and she might take up skiing again after 18 years — and volunteering. Five years ago, McNabb and one of her daughters started a catering company called Everyday Hollidays. One of their premier events has been a luncheon fundraiser for breast cancer, but McNabb has also discovered the joy of a good book.

“Some people can’t relax ... You have to train your-self to sit back and just spend time with your family,” McNabb said. “I’m learning to do that.”

Mary Morgan, a nurse practitioner at Saint Al-phonsus’ Dallan Woods Clinic in Nampa, said it’s true that holiday stress puts our bodies into what she calls “race mode,” the classic “fight-or-flight” response that

triggers an unhealthy, sustained rush of adrenaline. It can lead to a host of problems, such as an increase in heart rate and blood pressure, difficulty sleeping, a weakened immune system, weight gain, ulcers and changes in attitude and mood.

Part of it’s the expectations to find the perfect gift, look great for holiday parties, create a gourmet meal, interact with family members you may not like or know too well or recreate the traditions you remem-ber from when you were a kid.

Morgan said women are especially susceptible to holiday stress.

“Each moment seems so important,” she explained. “(But) the memories are only important if you main-tain those relationships. It’s the people.

“The best advice I can give,” Morgan said, “is to

remember to keep our priorities straight.” Ask yourself, is everything on the holiday to-do list

going to matter in one month, a year, five years? What is the ultimate goal?

“Be reasonable about what you are asking of your-self,” Morgan continued. “You can only do so much in one day.”

Take care of youTake time for yourself, even if it’s just 15 minutes.

Morgan suggests taking a nap, listening to music, going for a walk. Dr. Kay Webb, an assistant profes-sor in Northwest Nazarene University’s Depart-ment of Counselor Education, agrees even a few minutes away from your desk will make you more productive, not less.

Holli McNabb, Nampa, inside a room in her house where she stores materials she uses to make her arts and crafts. “It’s unorganized, it’s a disaster and I don’t know what to do with it all,” she said.

Stress managementHEALTH

15Sunday, November 18, 2012 | Today’S WomaN

Get plenty of sleep. Being rested will help you face all you want to get done. And it helps ward off holiday colds or flu.

Drink enough water. It keeps your body function-ing well. What’s enough? Morgan says two quarts, a little less for the elderly and children, each day. An idea Morgan uses with her own 17-year-old daughter is that if she wants a soda, she has to drink an equal amount of water.

Don’t forget protein, Morgan and Webb both sug-gest. It will give you the energy you need to get to

the next meal. Add string cheese and nuts to your grocery list so you won’t be tempted to reach for the holiday goodies.

By the way, don’t feel you have to completely cut out those treats. Like anything, they’re OK in moderation. Eat a healthy snack or meal before attending a holiday party so you don’t fill up on empty calories.

Vitamin D is important. Morgan estimates that, like most people in the Northwest, about 90 percent of her patients don’t get enough. It helps counteract the

shorter days and less sun of fall and winter. As always, keep exercising. Getting

the heart rate up for the recommended 20-30 minutes each day helps you sleep better and rid your body of waste.

Letting go of being an overachiever

By Michelle corkFor Today’s Woman

W

e know stress is bad for us, so why do we let it invade our holidays like guests overstaying their welcome?

For Michelle Sundquist of Meridian, part of the answer is guilt over not having time to do it all.

Over the years, Sundquist and her family have created a long list of traditions. There’s the entire day spent baking cookies and candies to give to family and friends. And an ornament exchange party she started five years ago. Plus Black Friday shopping, making over the house with Christmas decorations, a gingerbread house, crafts, family dinners, gift wrap-ping, holiday light viewing and establishing Secret Santa at the office.

Please see Sundquist, page 16

X

“Be reasonable about what you are asking of yourself. You

can only do so much in one day.”

Michelle Sundquist, Meridian, sits next to her misspelled Christmas decorations. For many people, the holidays can be a stressful time. “If I don’t follow through with one of the traditions,

my kids get upset ... there’s this expectation,” said Sundquist.


Continued from page 15

“I love to entertain and I like to put on the ‘Martha Stewart’ thing.”

Sundquist enjoys the holidays and has created wonderful memories, but the full-time licensed professional counselor, who also teaches classes in addiction and counseling at Boise State University, adds she’s trying to scale back. “For me, it’s about the togetherness.”

She says her 23-year-old daughter doesn’t want to let any of the traditions

die. Michelle has two sons too, but says they’re not as into the holidays.

“Sam, she’s very into it,” Sundquist explained. “She’s like, ‘We have to do this and we have to do that’ ... So there’s that pressure.”

Sundquist said she’s encouraging her daughter to create her own traditions. “Now that I’m a counselor, I have a better sense of self, setting boundaries, finding balance, having ‘me time.’”

Dr. Kay Webb, an assistant profes-sor in the Department of Counselor Education at Northwest Nazarene University, said there are lots of reasons we get overwhelmed during the holidays. Shorter days during fall and winter mean less sun and that

can contribute to seasonal affective disorder and depressive symptoms. We spend more time with our families and, healthy or not, fall back into our traditional roles.

And while men are better at separat-ing themselves from a problem, Webb said women experience stress in “more of an internalized, emotional way.” Women take to heart the difficult decisions holidays can bring: What if there are two equally important events — your child’s Christmas pageant and a family gathering — occurring on the same night? If we don’t take it on, who’s going to decorate? Shop for the perfect gifts? Host the family dinner?

Super achievers? You bet.After all, women who can “do it all”

have been modeled for us for genera-tions now — by our own mothers and grandmothers and by society at large. Remember the circa 1980 commercial for Enjoli perfume? (Think: I can bring home the bacon. Fry it up in a pan.)

“How twisted is that?” Webb laughed. “We know in our heads that it’s not right, but we don’t know what to do about it.”

Webb said the number of people, particularly women, who seek therapy increases in January and February. And while she said recognizing why we get stressed out during the holidays is an important first step, “it doesn’t move us forward to the solution.”

‘The solution’Webb suggests enlisting one or two

people you trust and who have your best interests at heart to help you identify your triggers.

Don’t be afraid to ask for help. If a friend is driving to volleyball practice anyway, ask if she’ll take your daughter along.

Webb is a proponent of the “mental health day,” — a day away from the normal routine to recharge your bat-teries. Think about what you enjoy most and then take a day to do it.

Webb said her ideal mental health day starts by “getting up and fixing myself a cup of tea and staying in my pajamas until noon.” For you, it may be a day of shopping, time with girlfriends or exercising.

Sundquist said she’s good about scheduling time for herself.

“I’m really good about self care,” she says. “I say, ‘I’m going to get a mas-sage.’”

For many, the holidays are a re-minder of a loss. Nurse Practitioner Mary Morgan, who works at a Saint Alphonsus Medical Group clinic in Nampa, advises people who feel isolated or alone to expand their social circle: take a class, volunteer, or find something that makes you feel more connected.

Morgan said she sees elderly patients more often this time of year; they come in just to have someone to talk to. The rest of us can help. Morgan said that can be as easy as using someone’s name so they know they’re important or telling them to have a good day. X

“I love to entertain and I like to put on the

‘Martha Stewart’ thing.”Sundquist

783334

DiyTRENDS

DIY gifts for the holidays


T-Shirt Scarf Tutorial- 1 XL or XXL T-shirt- 9” paper plate- Scissors- Decorative pin/fl ower (optional)

1. Lay T-shirt out fl at. 2. Use paper plate to trace 8-12 circles on T-shirt (4-6 on each side of the shirt). 3. Cut out circles, then cut each circle into a spiral. 4. Stretch each piece of fabric and lay all pieces together. 5. Tie around your neck and use a pretty pin to dress it up!

Sea Glass Candy- 2 cups granulated sugar - 3/4 cup water - 3/4 cup corn syrup - 1/4 to 1 teaspoon fl avoring oil (I used

raspberry and root beer, but you can use any fl avor you want!)

- Icing sugar (to coat cooled candy)

Grease a cake pan with butter.Pour granulated sugar, corn syrup and wa-

ter in a medium saucepan. Place over medium heat and stir until sugar dissolves.

Without stirring, boil the mixture until a candy thermometer reads between 300 and

310 degrees. (This will take about 30 min-utes.) Drop a small amount into ice water. If it separates into brittle strands, it’s ready.

Remove from heat and let boiling subside.Measure fl avoring oil and pour into candy

mixture. Also add food coloring if desired. Blend with a wooden spoon. (You’ll notice that it will get really steamy for a few seconds.)

Pour onto greased cookie sheet or cake pan. Let cool.

Cover hardened candy with parch-ment paper and tap with a mallet to shatter candy into small pieces.

Use a basting brush and coat candy pieces with icing sugar.

Newspaper Gift Bags- Newspaper- Glue stick- Scissors- Tape- Cardboard- Ribbon

1. Start with a page of the newspaper. Find a box around the house that is the size and shape of the bag you want to make. Fold newspaper around the box as if you are wrap-ping a gift. Don’t tape the paper to the box. Glue the edges together.

2. Fold one end of the paper as if you are

wrapping the edge of a present. This will be the bottom of the gift bag.

3. Use a glue stick on every fold of paper.4. Now remove the box from inside the

bag and pinch the sides to crease in the middle. You will be left with a little triangle on each side.

5. Trim the top of the bag to whatever height you want the bag to be.

6. Fold top of bag over onto itself. 7. Cut a circle out of colored paper and

fold in half. Glue over the top of the bag and attach a ribbon for decoration.

Now you have cute gift bags to use up that extra newspaper around the house!

By AMANDA WEAVERToday’s Woman

Stay in shape over the holiday season with this training routine

FitnessHEALTH


By TORRIE COPEToday’s Woman

T

he holiday season can wreak havoc on health and cause good health

and � tness habits to � oat away like snow� akes. We often � nd ourselves snuggled up indoors enjoying one of the many rich treats the season can bring rather than sticking to normal eating and � tness routines.

� e holidays can also mean stress, which causes some people to overeat as a coping mechanism.

While the average American gains about a pound between � anksgiving and Christmas (according to the National Insti-tutes of Health), it is important to maintain a healthy lifestyle year-round.

Fitness Supervisor Sherri Moro and personal trainer Johna-thon Cossel from the Nampa Recreation Center put together a full-body workout routine that can be done at home with just a little equipment. � e workout alternates cardio and strength-training moves.

As an added bonus, exercise can brighten your mood and relieve stress — the best formula for that is a medium-intensity workout for at least 15 minutes.

For the following training routine demonstrated by Alexis Adams, Nampa Rec’s member-ship coordinator, each move should be done for one minute, followed by 30 seconds of rest. As your � tness level improves, reduce the rest time to 20 seconds.

Squat thrustsBegin by standing with

arms relaxed at sides and feet placed slightly wider than hip-width apart. Squat down, lowering hands to the fl oor outside of your knees. Walk your legs back until you are in a plank position. Return to the squat position by walking your legs for-ward and then stand up.

This cardio move works multiple muscle groups.

Jack tucksStart by standing with your arms relaxed at your sides and feet together. Jump up, bringing

arms and legs out to 45 degree angles, like the beginning of a jumping jack. Quickly retract arms and legs and squat to a tucked position, bringing your hands toward your ankles.


Side plank with rowGrab an exercise band and anchor

it to something stationary and aligned with your upper shoulder. Start in a side plank position, keeping your abdominal muscles tight and your shoulders and hips stacked. Pull the band back towards your waist while squeezing your shoulder blades to-gether. Alternate sides for one minute.

This move works obliques, laterals, deltoids, biceps and core muscles.


Push-upBegin in plank position, maintaining neutral spine and making

sure your arms are straight. Keep your hands slightly wider than shoulder-width apart and tighten your abdominal muscles. Inhale as you lower yourself to the fl oor, stopping as your elbows reach a 90 degree bend. Exhale and push yourself away from the fl oor. Don’t lock your elbows or bend your back.

This move works pectorals, triceps, deltoids and core muscles.

Lateral shuffle with jumpStart in a wide squat position and shuffl e in one direction to

a designated spot. Once you reach the spot, jump and reach as high as you can. Land back in the squat position and shuffl e back in the opposite direction to where you began.


Medicine ball rainbowsBegin standing with your arms extended over your head

and your feet slightly wider than shoulder-width apart. Rotate your torso and feet, lowering the medicine ball to knee height while squatting toward the knee on that side. Return to starting position and then repeat the movement on the opposite side. Continue to alternate sides for one minute.

This move works deltoids, quads, glutes and hamstring muscles.

Mountain climbersStart in a plank position. Bring one knee toward your chest

(maintaining a neutral spine) and return to start position. Repeat motion with other leg and alternate quickly for one minute.


Side lunge with lateral flexionBegin standing with arms extended over your head and feet

slightly wider than shoulder-width apart. Lunge laterally to one side while reaching your hands toward your ankle. Return to start position and laterally fl ex (toward the side you will be lunging) your torso from the waist. Return to start position and repeat the movement on the opposite side, continuing to alternate sides for one minute.

This move works inner thigh and oblique muscles.

Nampa Rec Center

The Nampa Recreation Center is a 140,000-square-foot facility owned and operated by the city of Nampa.

It is located at 131 Constitution Way in Nampa. Call 468-5777 or go online to nampaparksandrecreation.org.

Whip up holiday cocktails with extra fluff


By JORDAN GRAYToday’s Woman

I t’s holiday time and we see no shame in indulg-ing in a few flavors of the season. One of the latest trends among liquor is whipped cream or

marshmallow flavored vodka and liqueurs. Butterscotch

schnapps is also catching on in the flavor arena. So how can you incorporate these trendy new flavors

into your holiday bar tending repertoire? It’s easy if you try these recipes. Don’t be afraid to experiment though! After all, sometimes an unexpected flavor combination can be a real hit, for the holidays and year-round.

Don’t want to commit to a full bottle? Minis may be the perfect option. They usually allow you to mix one or two drinks, depending on the size of the bottle and what a drink recipe calls for. As always, if you do choose to drink, make sure to do so responsibly. Have a designated driver and ensure others do not drink and drive.

Sip to the musicWant to know the perfect drink to go along with

your holiday music? Head over to Drinkify.org. You just tap in what you’re listening to and hit the ‘What Should I Drink?’ button. Not every holiday classic has a suggestion, but you’re sure to get some ideas to go along with the ones to the right.

“The I Saw Mommy Kissing Santa Claus”0 1 bottle Hennessy0 1 bottle Pineapple juice0 10 oz. Gin

Combine in shaker and strain into cocktail glasses. Serve.

“The Blue Christmas”0 1 oz. Sipsmith Gin0 1 oz. Simple syrup0 8 oz. Worcestershire sauce

Combine in highball glass and serve. Garnish with olive.

Java Jingle1 oz. whipped cream flavored vodka0.25 oz. Baileys Irish Cream liqueur

1. Mix ingredients in a cocktail shaker with ice and strain into a shot glass.

2. Garnish with whipped cream.

n Recipes from staffers and TheBar.com

Cocoa Carol 1.5 oz. butterscotch schnapps 12 oz. hot chocolate

1. Pour hot chocolate into mug and add schnapps. Stir.

2. Garnish with whipped cream.

Chocolate Marshmallow

1.5 oz. marshmallow flavored vodka

1 oz. chocolate liqueur1 dash(es) half & half

1. Mix ingredients in a cocktail shaker with ice and strain into chilled martini glass.

2. Dust cocoa powder over the top.

DrinksTRENDS

BEAT THE HOLIDAY BULGE

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Timeless table manners and grandma’s etiquette


I can remember as a child learning some of my first table manners lessons from my grandmother, MamaHon. She expected you to dress for the

occasion, be polite at the dinner table, keep the conversa-tion appropriate and my siblings and I did not even think about leaving the table without asking permission. I think she was on to something.

With the holidays quickly approaching, dinner parties, family get-togethers and work functions are just around the corner. Let’s all ‘take five’ and remind ourselves of a few etiquette tips our grandmothers would want us to demonstrate.

Hostess Tipsn Invite clearly — who is invited and what type of

attire is requested. n Complete as much prep work as possible before-

hand so you can enjoy the party.n Keep it simple — prepare dishes you have mastered

so there are no last-minute disasters.

n Stay calm and gracious, even under extenuating circumstances.

n Watch for empty plates and glasses — you wouldn’t want your guests to leave hungry!

Guest Tipsn R.S.V.P. and be prompt — not too early and not too

late.n Dress for the occasion.n Put your napkin on your lap as soon as you are seated.n Finish your bite before speaking and keep the con-

versation appropriate. n Thank the host before you depart and send a thank

you note.Most of all, enjoy this time with family and friends.

When in doubt, follow the lead of the hostess! Happy Holidays!

Tiffany Cruickshank

Tiffany A. Cruickshank lives in Nyssa, Ore., with her husband Chad, and their chocolate lab, Roscoe. She is a University of Oregon graduate and earned her master’s from Eastern Oregon University. She handles marketing for a produce company in Eastern Oregon. Follow her blog at tiffanyinreallife.com

Questions? Comments? Email her: [email protected]

Foods to beat holiday stress, cravings


By HOLLY BEECHToday’s Woman

H

oliday treats and to-do lists can make it hard to � ght food cravings and stress. But you’ll feel more relaxed, rested and satis� ed with your meals when four important neurotrans-

mitters in your brain are balanced.

#1 DOPAMINEHelps keep you awake and alert and feeling satis� ed after meals.Signs you’re low in dopamine: fatigue, decreased libido, weight gain,

craving foods that o� er a natural energy rush (sugar, carbs, ca� eine) Low dopamine creates binging, an addictive relationship to food and

makes a person feel cranky and sluggish, Hands on Health Wellness Center’s Alisha Smith said.

Eat: broccoli, carrots, salmon, pomegranate juice, red fruits, almonds, eggs, lean meats, dairy products

Healthiest ca� eine choices: Fresh-brewed loose leaf teas (including green, oolong, white and rooibos tea), “energy” � avored vitamin water

#2 ACETYLCHOLINE Regulates how we process and remember information.Signs you’re low in acetylcholine: fried-food cravings, increased

forgetfulness, attention di� cultiesEat: asparagus (blocks enzyme that destroys acetylcholine), soy nuts,

peanut butter, grape juice or sorbet, salmon, eggsHerbs/spices: turmeric, cumin, basil, black pepper, rosemary, sage,

mint

#3 GABAHelps you handle stress, control anxiety-based cravings (including

drugs and alcohol).Signs you’re low in GABA: anger, anxiety, restlessness. You eat your

meals quickly, often want seconds, sample while you’re cooking and

crave dessert with dinner.Eat: bananas, broccoli, brown rice, protein, citrus fruits, colorful veg-

gies, walnuts, whole grains, halibut, lentils, potatoesHerbs/spices: cilantro, cinnamon, cloves, lemongrass, licorice root,

marjoram, peppermint, sa� ron, turmeric

#4 SEROTONINPromotes good moods, restfulness.Signs you’re low in serotonin: depression, trouble sleeping, increase in

worry, feelings of being out of control emotionallyEat: Oatmeal, blueberries, bran cereal, turkey or roast beef, avocado,

beets, � sh oilsSpices: basil, black pepper, peppermint, sage

Information from Alisha Smith and Eric Braverman’s “Younger You” (2007)

Fat loss/crave-settling cocoa drink1-2 tablespoon organic cocoa powder (GABA food)1/4 to 1 teaspoon cinnamon (regulates blood sugar)1 pinch to 1/2 teaspoon cayenne (dopamine food)8 oz. water, light coconut milk or unsweetened almond milkStevia for sweetness (approximately 10 drops)Scoop of protein powder, optional (dopamine food) 1-2 teaspoon of fi ber, (Galactan, PaleoFiber, acacia gum,

apple pectin — makes you feel full), optional

Put into a blender bottle and shake. Drink hot or cold.

Recipe from Alisha Smith, Hands on Health Wellness Center

FoodHEALTH

www.westvalleymedctr.comCall 455-3760 today to register.

At West Valley Medical Center in the Indian Creek RoomThursday, Nov. 8th from 6:30 p.m. to 7:30 p.m.

Sunday, Nov. 25th from 4:00 p.m. to 5:00 p.m.Thursday, Dec. 13th from 6:30 p.m. to 7:30 p.m.Sunday, Dec. 23th from 4:00 p.m. to 5:00 p.m.

Creating MemoriesPrepare for your special day, please join us for a

free Family Maternity Center Tour

• Tour Our Family Suites

• Meet Our Staff

• Enjoy Refreshments

• Enter to Win a Infant Car Seat

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We’re with you every step of the way...

When it Comes to Breast Health,You want Idaho’s premier team in your corner.To find breast cancer early, when it’s most treatable, you need a team of smart, skilled, insightful caregivers on your side. When you choose St. Luke’s, you know you’ll receive the most advanced, effective cancer screening services from Idaho’s largest, most experienced team.

• 11 convenient locationsandaMobileCoachthatbringsexpertscreeningservicestoruraltowns

• Full-Field Digital Mammographyforthemostadvancedscreeningtechnology

• Personalized clinical breast exambyanexperienced,speciallytrainedregisterednurse

• Computer-aided detectionsystem,whichidentifiesupto20percentmorebreastcanceratitsearlieststage

• ServicesaccreditedbytheAmerican College of Radiology

• Allmammogramsinterpretedbyaccredited radiologistsdedicatedtoaccuracy,precision,andyouruniqueconcerns

• Financial assistance availableforwomenwhoqualify—call(208)381-2095

Now Open in Nampa!Breast Cancer Detection Center

At our new St. Luke’s Nampa Medical Plaza9850 W. St. Luke’s Drive, 2nd Floor, Suite 233

SCREENING

Schedule Your Appointment Today!(208) 706-2055 or 1-866-381-2055 toll-free

stlukesonline.org/breastcare

Schedule your appointment today!(It might just save your life.)(208) 706-2055 orToll-free 1-866-381-2055

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Documents

Today's Woman November 2012