OutLook By The Bay | The Magazine for the Boomer and Beyond

A Weighty Issue – Heavy and Healthy?

Filed under Good Health by admin on May 27, 2011 at 12:05 {no comments}

A Weighty Issue – Heavy and Healthy?
By Melissa Conroy

Warmer weather is here, and the shorts and T-shirts are coming out, revealing what sweaters and long pants have been hiding all winter. With bathing suit season around the corner, you’ve probably taken a good look at yourself in the full-length mirror and vowed to try that new acai berry juice and mashed parsnip diet that is all the rage or to actually use that gym membership you got to fulfill a New Year’s resolution.

If vanity isn’t enough to make you throw out the Lucky Charms and potato chips, good health is a motivating factor to lose weight; we are constantly inundated with information about how being overweight can cause a host of medical problems such as diabetes, heart attack and cancer. A George Washington University report recently calculated the annual cost of being obese: $4,879 for a woman and $2,646 for a man, and much of that cost is health-related. Your doctor may have brought up your weight in a recent exam, gently or not-so-gently reminding you that staying slim and trim is important for good health.

Or is it? Now, it’s obvious that weighing 450 pounds will do a number on your health, but what about an extra 20 pounds? What if your BMI classifies you as overweight. Does that automatically mean you need to get the extra pounds off right now or your health will suffer?

The short answer is no. First of all, know that weight is a varied thing. Your 210-pound football-playing grandson may very well qualify as overweight, perhaps obese, even though he sports six-pack abs and runs seven miles a day. In contrast, your small-framed daughter may be developing an obvious jelly belly and flabby arms yet be deemed at a healthy weight according to her BMI score. As a number, weight gives us only a small picture of overall health.

Your total weight is a combination of many different substances in your body: bones, skin, hair, muscle, internal organs, even what you ate before you climbed reluctantly on the scale. While the common adage is “muscle weighs more than fat,” a pound of muscle weighs exactly as much as a pound of fat. Muscle, however, is much more dense than fat. Take a chunk of steak and a chunk of fat that are about the same size – the steak will be considerably heavier even though it occupies about the same amount of space as the fat. This is one reason why your quarterback grandson is quite heavy, yet has a trim waistline and rock-hard biceps.

     You, on the other hand, may be rocking a potbelly or sporting a pair of saddlebags that jiggle with every step, causing you to cringe every time you step on the scale. But don’t despair, your overall lifestyle is a much better indication of health than your weight. Here are issues to address before vowing to go on yet another diet:
   • Smoking. Lighting up is extremely bad for you, and nonsmokers are at a much lower risk for health problems than smokers. Also, don’t forget second-hand smoke. It is not unheard of for a nonsmoking spouse to be the one who ends up with lung cancer instead of his or her chain-smoking partner.
   • Activity level. Exercise is vital for good health. Get a dog and take it for a brisk 30-minute walk every day. Try a yoga class. Go hiking with your grandkids. Staying active can help you keep your weight in check, but even more important, it helps you be healthy. Overall it is better to be a little heavyset and active than thin and sedentary.
   • Cholesterol levels. If your HDL is less than 40 mg/dL, if your triglyceride levels are above 150 mg, or if your total cholesterol level is 200 mg/Dl or more, this is a clear warning sign. While being overweight tends to lead to higher cholesterol levels, packing some extra pounds doesn’t necessarily mean your cholesterol will spiral out of control. Get your blood tested to see what your levels are.
   • Diet. Some skinny people can exist on a diet of ice cream and French fries and not gain a pound, but they are robbing themselves of cancer-fighting fiber and antioxidants. A healthy diet that is low in sugar and salt and full of fruits and vegetables, whole grains and low-fat dairy is important for living a long, healthy life.
   • Family history. Families can be a source of both great joy and great aggravation, and genetic predispositions towards heart problems, joint issues and other health problems are part of the aggravation. Get to know your family background to better pinpoint what health problems you are prone to in order to better protect your health.
   • Stress levels. Stress plays havoc on your body and can result in a maelstrom of health problems such as insomnia, heart disease, skin conditions and digestive problems. Keep your stress in check for better health.
   • Quality of life. Simply put, ask yourself “Does my weight hold me back from living the life I want?” Sure, you may be less than thrilled about donning a bathing suit, but do you have the energy to do what you want to do? Can you walk up a flight of stairs without puffing or grumbling about aching knees? If you’re carrying around some extra weight, but it’s not slowing you down and you are living life to the fullest, then those surplus pounds are probably not a huge issue.

The bottom line is that all of us want to look good and stay healthy. Being slender is a good way to achieve both goals, but losing weight can be an enormously difficult task. Americans spend about $35 billion dollars a year on weight-loss products and services, but even the most cursory glance around the average shopping mall clearly demonstrates that we aren’t getting any skinnier as a nation. It is extremely easy to beat yourself up that you do not have the body you did when you were 20 and vow to do all sorts of stringent exercises and diets to beat your excess flesh out of existence.

However, give your body some credit. It’s gotten you to where you are today and is still gamely keeping you going. Along the way, it’s done a lot of difficult things: had babies, moved houses, worked hard, chased grandchildren, built bookshelves, been squashed and knocked around. After so many years of loyal service, it deserves some respect. Rather than perching on a scale peering anxiously at the dial, take a good look at your lifestyle and ask yourself if you are giving your body what it needs to function well. If your overall health is good, your diet is healthy and you have the energy to do what you want to do, then don’t be so worried about your weight. Just think of all the skinny people in wheelchairs or the hospital that would love to switch places with you.

Hanging Baskets: Keep’em Looking Great

Filed under Gardening by admin on May 27, 2011 at 12:03 {no comments}

Hanging Baskets: Keep ‘em Looking Great
By Neil Moran

     Every year people spend good money buying hanging baskets to add a little color to a patio area or other living space. By mid-summer I hear many complaints that their hanging baskets, once so pretty, are now looking like a wig on a scarecrow.
     Fortunately, there is a way to keep those hanging baskets looking good all summer long. First, you have to choose the right varieties. Petunias, popular for the last couple decades, hold their beautiful blooms all summer long. However, as you probably know, they’re not exactly maintenance-free. They require regular deadheading and constant watering. Wouldn’t you rather be at the beach or lounging in a chair than sweating over a hanging basket as you pluck every last spent bloom?
     So, let’s cool it on the petunias. Maintaining three or four baskets of petunias instead of a dozen will save you a lot of deadheading time. Placing them in a protected area in partial shade or dappled sunlight will further reduce the time spent maintaining these baskets. Another thing folks may not know about petunias is you can cut them right back to the rim of the container about midsummer. Then, place them in full sun, water and feed well, and they’ll come back better than ever.
     Mix it up. There are other plants that make for great-looking hanging baskets. In recent years, my wife, Sherri, has come to favor tuberous and fibrous begonias. I always thought these did best in the shade. Not so. They actually can stand full sun for at least part of the day (six to eight hours around the Bay area). They also require very little deadheading. What’s more, they’ll flower right up until the threat of frost comes in the fall.
Geraniums are another good choice. They require much less deadheading, and when you do, there are fewer blooms to deadhead. Besides less deadheading, geraniums don’t mind a little neglect during the summer, especially in the watering department. Actually, they flower better when they’re a little on the dry side. And don’t forget, there is a beautiful trailing type of geranium that comes in white, pink and deep red.
Here are some more tips for maintaining beautiful hanging baskets while (hopefully) getting more R & R this summer:
   1. Water regularly. Hanging baskets will require almost daily watering during hot weather. Rain doesn’t count as a watering, unless there is a flood warning that goes with it.
   2. Water well with a large watering can, or better yet, one of those water wands. Water should be streaming out the bottom of the container when you’re done watering.
   3. Feed regularly. Plants in a hanging basket require lots of fertilizer. However, for the sake of sparing the lakes and streams of harmful fertilizer runoff, I suggest you use an organic or slow-release fertilizer, along with occasional feeding with a water-soluble fertilizer, to keep them fed all summer.
   4. To keep your plants from drying out and looking ragged, hang the baskets in a spot near your home that is protected from strong winds.
     “It really depends on the variety in the hanging basket, but keeping them well watered and fertilized is key to having successful hanging baskets all summer,” says Danielle Ernest, public relations and brand development coordinator for
Proven Winners. “ If they get a bit leggy, go ahead and give them a haircut.”
Here are some other good choices for hanging baskets:
• Calibrachoa (million bells). This petunia-like plant comes in many different colors. Ones to look for at area garden centers are Superbells Blackberry Punch Calibrachoa, and Superbells Coralberry Punch Calibrachoa, both from Proven Winners. Calibracoa requires a little less maintenance than petunias, but is nearly as showy. Hang this one in a protected, partial shade area to keep it looking good all summer.
• Scaevola. This is another common plant used in hanging baskets. It’s a leafy plant with medium -sized flowers that come in white and deep lavender.
• Bacopa. With its petite white flowers, bacopa complements the baskets of large flowering begonias we have around our living area in the backyard. “Bridal Showers,” a variety that is loaded with little white flowers, is a common variety. Bacopa demands a little break from the sun or it, too, will fizzle out before the season ends.
• Petunias. OK, for you petunia devotees, there are some irresistible varieties out there, including Proven Winner’s Pretty Much Picasso, a “supertunia” with violet purple flowers edged in lime green.
• And don’t forget vines and foliage plants. These are no-fuss and often mixed in with flowering plants in a hanging basket. Look for trailing plants like vinca vine, licorice vine, English ivy and Boston ivy.

Neil Moran is a horticulturist and garden writer. Visit his blog at www.northcountrygardening.blogspot.com

Be “Green” While Keeping Your Boat Clean

Filed under Boating on the Bay by admin on May 27, 2011 at 12:01 {no comments}

Be “Green” While Keeping Your Boat Clean
By Leah Lancione

Boat owners assuredly love the water. They get a rush from the smell of the salty air, the wind whipping through their hair and the sight of clean water lapping up against the hull. Therefore, a true sailor is also part conservationist. They undoubtedly want to keep their environment as fresh and unpolluted as possible. To take part in protecting the natural resources of the Chesapeake Bay and its tributaries, boat owners have to adopt “green” practices when it comes to cleaning their boats.

     Most boaters understand that just as cleaning products can be toxic to humans if mishandled, there are just as many cleaning agents for boats that can be harmful to wildlife inhabitants of the sea. Instead of using products with harsh chemicals, opt for vinegar and baking soda or products that are labeled biodegradable.
     The Boat U.S. Foundation, a nonprofit organization, is dedicated to helping “boaters, anglers and other user groups understand how they can be better stewards of the natural resources they enjoy.” The organization’s website www.boatus.com/foundation/cleanwater recommends spraying off your boat with fresh water regularly to wash off dirt and salt that collects on the boat’s surface. A scrub brush (or nonabrasive sponge) will also help make the task successful. The site maintains that this routine practice will cut down on the need to use products with harsh chemicals to scour through excessive grime. By opting to do major cleaning jobs when the boat is out of the water, it will also keep unwanted additives from getting into the water.
     The Maryland Department of Natural Resources offers Clean Boating Resources at www.dnr.state.md.us/boating/cleanmarina/resources.asp and even lists “clean marinas” that have adopted pollution prevention practices. The DNR’s website also provides tips on minimizing environmental impacts from cleaning and maintaining marine vessels. This site also instructs boaters to use fresh water to clean first, but if a detergent is required, use those which are phosphate-free, biodegradable and nontoxic. Furthermore, refrain from using products that contain ammonia, sodium hypochlorite, chlorinated solvents (bleach), petroleum distillates and lye. The Environmental Protection Agency (EPA) reports that ingredients containing phosphorus or nitrogen can contribute to nutrient-loading in water bodies, leading to adverse effects on water quality (www.epa.gov/epp/pubs/cleaning.htm). The EPA also insists that by using less hazardous products that “have positive environmental attributes, e.g., biodegradability, low toxicity, low volatile organic compound (VOC) content, reduced packaging, low life cycle energy use,” will help reduce water and air pollution.
     The website BoatSafe.com provides a list of all natural cleaning alternatives to toxic, chemical counterparts. For example, instead of using a scouring powder, use baking soda or a half of a lemon dipped in borax. And, baking soda and vinegar or lemon juice and borax made into a paste can be a substitute for a general cleaner. Chrome can be cleaned and polished with apple cider vinegar and then baby oil. For more examples, visit www.boatsafe.com/nauticalknowhow/vessel_cleaning.htm
     Another way to prevent pollution is to install a marine sanitation device (MSD) to keep untreated sewage from entering the water. If your boat has a marine toilet, a Coast Guard approved MSD is a requirement, but you knew that. The DNR has a webpage www.dnr.state.md.us/boating/pumpout/systemsguide/index.asp that informs boaters on how to install a sewage holding tank/MSD so that it complies with current laws, such as the Clean Water Act of 1972 (amended in 1987).
     Additionally, make it a priority to properly dispose of or recycle boat fuel , oil, antifreeze, batteries or any other potential pollutants. Speaking of recycling, it’s a good idea to keep a trash can and recycle bin on board so you and your “mates” can throw out trash before it ends up blowing away and littering the water and endangering wildlife.
     If you’re looking for proper tools to help you be the “green queen or king,” the website Green Boat Stuff.com provides a range of eco-friendly products, listing organic soaps, eco boat wash and wax, organic trash bins and all sorts of natural cleaners and degreasers.
Be a smart consumer and remember that when you’re purchasing “green” products, the EPA says to “be especially careful in interpreting vague or generic claims such as “environmentally friendly,” “eco-safe,” etc. Shoppers should ask vendors and manufacturers offering “green” cleaning products to clearly and specifically define their “green” claims.” For more information go to www.ftc.gov/opa/2010/10/greenguide.shtm
Once you have adopted “green” methods for cleaning your boat, take it a step further by reporting any pollution or debris you find drifting in the Chesapeake Bay and its tributaries by calling the Chesapeake Bay Hotline at 877 224-7229. Let’s keep our waters and boats clean!

Garlic in the Home Garden

Filed under Gardening by admin on May 27, 2011 at 11:58 {no comments}

Garlic in the Home Garden

By Neil Moran

     People always seem a little surprised when I point out garlic growing in my garden. They’re not only surprised by its rather peculiar resemblance to onion, but by the fact that I’m growing it at all. I can relate. I was once just as puzzled! Like many folks I thought garlic was some difficult thing to grow. Well, it’s not hard to grow at all. And once you start growing and eating your own fresh garlic, you’ll want to grow it all the more.
     One thing that may cause some confusion is that you plant the stuff about the same time you’re putting your garden tools away for the winter. Garlic is planted in the fall just like tulips and daffodils.
     “Plant garlic six weeks before the ground freezes,” advises Ron Goldy, Michigan State University Extension Educator. Goldy warned against planting garlic purchased from supermarkets. The bulbs you purchase in supermarkets aren’t grown or stored in a way that is suitable for planting. Purchase quality bulbs for planting from garden catalogs or local garden centers.
     Keep in mind that garlic will have to be ordered from garden catalogs in May or June. Nurseries will then ship them so they arrive in time to be planted in the fall. Once you’ve made the initial (modest) investment in bulbs, you’ll never have to buy another bulb for planting. A good patch of garlic will provide enough cloves for your culinary purposes and to plant more garlic the next season, the season after that, and well, you get the idea. Store bulbs for replanting in a cool dark, and dry place until they can be planted in the fall.
     Prepare a garlic bed by working up a spot during the summer with a rototiller. Add garden amendments, such as compost, and keep it weed-free. Separate each clove from the bulb and plant 1 1/2 to 2 inches deep, six inches apart. Before the snow flies, the small cloves will sprout an itty-bitty root before hunkering down for a winter of dormancy At the first signs of life in the spring, a little ahead of the asparagus, green shoots will poke through the cold ground. It is at this time you can provide a light feeding of a fertilizer with a high phosphorous analysis. Keep your patch weed-free and provide shallow cultivation. Bugs won’t be a problem. In fact, garlic may even deter the critters, so you may wish to plant it near bug-prone plants. Provide about one inch of water per week. Garlic is usually ready to harvest by the end of July in the Bay area.
     There are three types of garlic to choose from: elephant, stiff-neck and soft-neck. As the name implies, elephant garlic is the big one, some weighing in close to a half a pound. It has a distinctive flavor and it is easy to grow. However, it is less hardy than the stiff neck, so it should be mulched well in the fall for protection.
     You’ve probably eaten the soft-neck varieties. They’re popular with California growers and should do well around the Bay. The soft-neck garlic variety allows for braiding like you’ve probably seen in the magazines.
     Although garlic is a staple in most kitchens in America these days, it hasn’t always been that way. While people in the Mediterranean, Central Asia, Africa and Europe have enjoyed the taste and health benefits of garlic for eons (the use of garlic in cooking dates backs over 6,000 years), Americans in general snubbed it up until the 1940s, with the exception of those who were growing and using it in ethnic neighborhoods. Today, we Americans consume more than 250 million pounds of garlic annually.
     There are countless claims regarding the health benefits of garlic, including lowering cholesterol, as an antioxidant and for fighting cancer. I’m no doctor, so I don’t get into verifying or denying any of these claims. However, I do believe in the health benefits of eating vegetables, especially those that are picked fresh from our gardens. So throw in a little garlic with your vegetables and enjoy!

Neil is the author of North Country Gardening: Simple Secrets to Successful Northern Gardening and From Store to Garden: 100 ways to make the most of garden store purchases. Visit his website at www.neilmoran.com

Pick up a Hoe and Give Gardening a Go!

Filed under Gardening by admin on May 27, 2011 at 11:56 {no comments}

Pick up a Hoe and Give Gardening a Go!
By Leah Lancione

If you’ve ever entertained the idea of growing your own food, this is the time of year to act on that impulse. Although seasoned gardeners have probably already spent weeks planning which fruits, vegetables or herbs they will grow, and no doubt have started seedlings indoors, it’s not too late to join in this spring rite.

     Even if you start out modestly, planning is required. Before visiting the garden store, research which crops grow well in Maryland, what type of soil is in your backyard or planter, what kind of seeds or seedlings to buy and where and what supplies are necessary to create your garden space. The University of Maryland Cooperative Extension is a valuable resource (http://extension.umd.edu) of gardening information for neophytes, as well as for tips on producing a successful harvest. The extension’s “Grow It, Eat It” campaign is Maryland’s Food Gardening Network that promotes the idea that people of all ages and backgrounds can grow nutritious crops almost year-round while saving money. The network also connects with gardeners through an online map — you simply enter your zip code into a field — and you’ll be united with millions of people with the same quest for growing healthy food for their families.
     The extension’s Home and Garden Information Center (800 342-2507) offers folks the opportunity to speak to experts who can answer any questions related to gardening— from soil and plants to pests and fertilizer. The center accepts calls Monday through Friday 8 a.m. through 1 p.m.
Other online resources also offer useful pointers for novice gardeners. For instance, www.gardenguides.com says beginners should start out with a small plot to avoid being overwhelmed. The site recommends starting off with a garden that is no bigger than 8 feet by 10 feet that receives adequate sunshine throughout most of the day. The UMD Cooperative Extension also instructs gardeners to choose an area that’s not too shaded by trees or shrubs, is close to a source of water and is easily accessible. The site also recommends being aware of what type of rodents or other vermin that are apt to visit your garden so you’re adequately prepared.
     Once you’ve decided where your garden will be—whether in a raised bed or in the ground, it’s time to purchase the essential tools to make the garden patch a reality. The website www.gardeningoncloud9.com offers a list of basic gardening tools that include a spade and shovel, trowel, garden fork and hoe, rake, shears, pruners, a pair of good gardening gloves and a kneeling pad. You can purchase these supplies at any garden retailer like Lowes and Home Depot, or even Wal-Mart or Kmart. Some of the larger stores even have an extensive collection of ready-to-assemble raised garden beds, wire, posts or fencing for your garden.
     Now that you’ve selected your garden spot, formulated a plan that includes what type of soil you have or need to purchase, what crops you’ve chosen to grow, and have acquired the necessary tools, the next step is to prepare the soil. (Heads up: The UMD Cooperative Extension also lists the best crops to grow in central Maryland at www.growit.umd.edu/VegetableProfiles/index.cfm)
     To groom your soil for gardening, Backyardgardener.com (www.backyardgardener.com/veg/VEGETABLE/growingvegetableforbeginners.htm) notes the importance of using a digging fork to loosen existing soil so the plants’ roots will have room to grow and can breathe and take up water and nutrients from the soil. Next, add any new soil to your backyard or garden box. The UMD Cooperative Extension will also provide soil testing. Experts can determine what type of soil you have, whether you need to add anything to correct Ph imbalances, how much compost or organic matter to add and how much fertilizer is necessary.
     The next and final preparatory step is to plant the seeds or settings you purchased. The UMD Cooperative Extension recommends choosing the plants that do grow well in Maryland, are expensive to buy in grocery stores, are most nutritious and those which your family loves to eat. Since the specifications for how far apart and deep you should plant your crops vary, follow the directions on the package or enlist the help of a cooperative extension or outdoor store expert.
      You will put your gardening tools to good use as you properly care for your crops as they grow. You will need to continuously fertilize, weed and water your garden. Now it’s time to start thinking of delicious and nutritious dishes you’ll be able to make with the rewards from your garden.
Leah will be enthusiastically planting her first vegetable patch this year, buoyed by last year’s success with tomatoes. Reach her at leahlancione@gmail.com

Scrabble Flash: the Transportable Game

Filed under Games People Play by admin on May 27, 2011 at 11:42 {no comments}

Scrabble Flash: the Transportable Game
By Cindy Rott

     Scrabble Flash is a fast, fun, portable game. All that’s involved is to move the five electronic cubes to make different words — with all due haste. Each cube is smaller than a deck of cards and every time you play, a different letter is displayed on each of the cubes. Form a word with each letter cube touching and you’ll see the letters flash, which lets you know your word has been scored. Hurry! Form your next word, the timer is ticking.
Scrabble Flash comes preloaded with three different games. The first challenge is to make as many words as you can with the same five letters in 75 seconds. If you are lucky enough to make a five-letter word, five bonus seconds are added to your game. It’s a bit tricky as two-letter words are not accepted. However, for such a little game, it has a vast dictionary of “acceptable” words.
     The second challenge is called Five Letter Flash, the trick here is that every word has to use all five-letter cubes. Every time an acceptable five-letter word is made, new letters magically appear. This is the version that intrigues and/or stumps me the most. It’s amazing how easily you can lose with the simplest of words. The letters: “U,N,E,C,O,” really challenged me until I unscrambled those letters to spell “OUNCE” at the last moment.
The final game is a head-to-head competition with another player. Each player unscrambles a five-letter word and then passes the cube to next player who gets five new letters. Players are eliminated as they are unable to decipher the answer. What’s maddening is that there is always a word to be spelled and usually it’s a word in your vocabulary.
     Often we leave the tiles on the kitchen counter and everyone who comes through finds themselves having to play ‘ just once.’ The game is ready to play out of the box, with batteries already installed and with its own convenient carrying case. Scrabble Flash is just a little larger than a TV remote and can be easily tucked into a bag or glove box to play on the go. Each game is just 75 seconds, so it’s a great “time filler,” when you are waiting at a restaurant or doctors office or during those delayed flight times at the airport.

Honoring Special Days

Filed under Of Local Interest by admin on May 27, 2011 at 11:40 {no comments}

Honoring Special Days
By Penelope Folsom

     If you’re searching for a unique birthday, holiday or special-day gift, how about a flag that flew over the U.S. Capitol building in Washington, DC? Since 1937, Congress has been selling these special flags to Americans who order them. Acquiring one is not difficult and it costs little.
     We learned about this when we wanted to commemorate a friend’s retirement from the US Marine Corps. OK, I understand, a Marine is never really retired – once a Marine always a Marine. But when he’d finished his 20 years of active service we searched for something unique and were able to purchase the flag that flew over the Capitol on his special day. Flags are available in 3X5 or 8X12 sizes and in either cotton or nylon fabrics. Costs run from $13 to $23 plus shipping. The quality is exceptional, with embroidered stars and red and white stripes carefully stitched together.
Here’s how you too can honor your veteran or anyone else on their significant date.
     The most important part is to plan ahead. Order your flag at least four weeks prior to the special date. Forms are provided online from your senator’s office. In Maryland that would be either Sen. Benjamin Cardin at cardin.senate.gov/services/flag.cfm or Sen. Barbara Mikulski at mikulski.senate.gov/constituentservices/requestaflag.cfm
     Allow four weeks after the specified date for delivery. Included will be a document that states the flag flew on your choice of date and if you’d like, you can ask that it also mention the occasion that you’re celebrating.
    If you need more information, log on to www.capitolflags.gov/

Feel Younger and Energized – Take Up Jogging

Filed under Exercise for Good Health by admin on May 27, 2011 at 11:36 {no comments}

Feel Younger and Energized — Take Up Jogging
By Leah Lancione

Some may think jogging is only for the young and uber-energetic, but it’s not true. There are many men and women who jog or run all the way through their “golden” years. According to the American Physical Therapy Association’s publication For the Young at Heart: Exercise Tips for Seniors, no matter what your biological age, regular exercise results in increased energy and self-esteem, improved muscle tone and greater functioning of important organs and joints. The publication also declares that “the effects of certain chronic diseases, such as diabetes, high blood pressure, arthritis and osteoporosis, can also be reduced by engaging in regular exercise.”

     If you want to revamp your exercise routine, or want to embark upon a new one, consider jogging and walking, since it’s known to improve the functions of the cardiopulmonary respiratory system. Just be sure to visit your physician before starting any workout regimen. The physician will examine you to ensure you are fit to go. Undoubtedly, the doctor will also perform a stress test to monitor your heart.
The next thing you will want to do is buy proper running shoes and apparel. A combination of factors will help decide on the type of shoe: the structure of your feet; how you step, e.g., whether you are an over-pronator (flat feet) or under-pronator (high arches, and your personal preferences of comfort level, price and appearance. You may even need to buy heel cups or special inserts to guarantee that you’ll put your best foot forward when you begin jogging. If you visit a store such as Fleet Feet Sports in Annapolis www. fleetfeetannapolis.com that specializes in running apparel and gear, the salesperson will be knowledgeable about all these specifications. Typically they’re runners themselves. They’ll help with the proper fit and provide you with a host of styles to try on before purchasing. Fleet Feet even let my marathon friend Cindy run around the block to ensure that it was a comfortable fit before purchasing.
     As far as clothing is concerned, the best advice is to wear breathable fabric and to dress in layers according to the weather. You don’t need anything fancy, although some folks enjoy decking themselves out in “I’m a jogger” outfits in which everything coordinates. Others take the more frugal approach and run in sweats or comfortable pants or shorts and a T-shirt. Under Armor is great to wear underneath garments on cold days. A good pair of socks is a good idea too.
     Now, as for the routine. In the beginning, start out by walking at a normal pace to warm up and then ease into a speed walk. Gradually work up to a jog over time. Try to walk and jog at least three days a week for 30 minutes and when first starting, jog for only five minutes of the 30. Then work up to 10 minutes and so on. Before you know it, you’ll be jogging the whole time. By gradually getting your body used to this new aerobic activity you’ll reduce the chance of injury.
     Just remember the idea is to get your heart rate going, but you never want to overdo it by getting to the point where you’re panting or out of breath. A good test to determine if your pace is appropriate is to make sure you can still talk comfortably while jogging.
     As you are transforming yourself into a jogger, keep it fun and stimulating so you don’t get burned out or bored. Try running with a friend, jogging outdoors, continually changing the playlist on your MP3 player or changing your route.
     Web MD at www.webmd.com/fitness-exercise/guide/workout-routines-ideas suggests challenging yourself to join a charity run to spice up your jogs. Also set goals and rewards for yourself. For instance, if you commit to jog for 15 minutes of your 30-minute routine for a week and then meet the goal, treat yourself to a massage or something else that will relax you and those working muscles! Web MD instructs everyone that the “goal is to establish a healthy, pleasant exercise routine, intermingling challenging activities with peaceful and relaxing mind/body experiences.” You won’t regret improving both your mind, spirit and body. It keeps you feeling younger and energized.
Leah has been an avid jogger and exercise enthusiast for nearly 15 years, and hopes to compete in the Rock-n-Roll half marathon in Virginia Beach in the fall. She can be reached at leahlancione@gmail.com

Know Your Estuary

Filed under OutLook for the Bay by admin on May 27, 2011 at 10:42 {no comments}

Know Your Estuary
By Henry S. Parker

The best way to know an estuary is to get in it. Not on it, over it, or safely by its side. Don a bathing suit, T-shirt and stout, well-tied sneakers that the sucking mud won’t pull off. Then wade in. Bring a face mask and be ready to dunk your head. Much of what you see will lie below the surface. And what you see, if you are patient and observant, will amaze and delight you.
But before you go, learn a bit about what you’re getting into.
Estuaries are bodies of water that are partly landlocked and where entering fresh water mixes with the sea. Like people and puppies, no two estuaries are alike. They differ in size, geology, salt content, circulation and the nature of their inhabitants. The smallest may be a place where a tiny stream trickles into a coastal pond with a narrow opening to the ocean. The largest are outlets for major rivers and spread over thousands of square miles.
But regardless of characteristics, all estuaries are vitally important. Because they are shallow, rich in nutrients and full of hiding places, they nourish and protect large numbers and varieties of life forms, including juvenile fish and shellfish. They serve as spawning grounds and nurseries for many marine species. They stabilize and help protect shorelines. They make good harbors and support large human populations. Two -thirds of the world’s major cities are located on estuaries. They are focal points for tourism and recreation.
The same characteristics that make estuaries so valuable also make them vulnerable. It is distressingly easy for humans to abuse these special places.
Chesapeake Bay is the crown jewel of estuaries. The largest in the U.S., it covers 64,000 square miles, holds over 64 trillion gallons of water, and has nearly 12,000 miles of shoreline. Even in its degraded state, it annually produces close to 500 million pounds of seafood. The Bay’s value, including fisheries, recreation and real estate, may approach a trillion dollars. It receives fresh water from 50 major tributaries of which three—the Susquehanna, Potomac and James rivers—make up 80 percent. And it’s beautiful.
Ready to go wading? Let’s pick a crisp, calm, early fall day when the crowds are off the Bay, the sea nettles are gone for the season, and the water is still warm. We’ll immerse ourselves at the mouth of a cove with a small beach rimmed by a ribbon of waving grasses. Let’s check the grasses first—a species of Spartina called salt marsh cord grass. These are critical to the Bay’s health. They stabilize the shoreline, provide habitat and food sources, trap sediments and filter wastes. But erosion has severely reduced their acreage.
Tucked among the grasses, thick clusters of black bivalves thrust out of the mud. Their corrugated shells identify them as Atlantic ridged mussels. You could eat them, but, unlike the smooth-shelled blue mussels, they wouldn’t taste very good. Yet they’re important filter-feeders and food sources for other animals. Half-buried, with tightly closed shells, they look safe and secure. But life is not easy in an estuary, even for a clammed-up mussel. How would you like to be alternately covered in salt water and drenched by torrential rains in a single tidal cycle? Freezing at night and baked by the sun in the day? Exposed to any foraging predator and unable to run and hide? Good thing ribbed mussels, like most mollusks, reproduce prolifically.
We wade out to thigh-high depth. Time to dunk our heads and view what lies beneath. A minimountain range of barnacles covers a half-buried rock. Look closely. Tiny feathery appendages fan out from trap-door-like openings and rhythmically sweep the water, drawing in suspended bits of food. Diaphanous, inch-long grass shrimp flit in search of prey. A periwinkle scurries across the bottom. Wait—periwinkles don’t scurry. At best, they creep. Closer examination reveals tiny claws protruding from the shell’s opening. A squatter—a hermit crab—has taken up residence in a snail’s former home.
Tiny fish with sharp spines—sticklebacks most likely—flash through the water. Larger fish lurk deeper. And you’ll want to spend time with oysters and blue crabs, ospreys and terns, and a host of other Bay denizens, some common, some obscure. But it’s getting late. It’s time to head home. The Bay’s remaining secrets will have to wait for another day—and another article.
Henry can be reached at hspsbp@gmail.com

Your Local Library Now Has e-books

Filed under Of Local Interest by admin on May 27, 2011 at 10:37 {no comments}

Your Local Library Now Has e-books

By Laurie L. Hayes

From their virtual shelves to yours, the Anne Arundel County Public Library (AACPL) has thousands of e-books available for borrowing. These e-books are easily downloaded to e-readers, computers and smart phones.
Maryland libraries, including Anne Arundel County, have been on the cutting edge of this technology. While only recently capturing public interest, e-books have been available from the library since 2004, when AACPL joined the Maryland Digital eLibrary Consortium, powered by OverDrive Digital Library Reserve. According to the American Library Association (ALA), 66 percent of public libraries nationwide currently offer free access to e-books to library users—up from only 38 percent three years ago.
AACPL now offers additional copies and titles of downloadable e-books and e-audiobooks outside of the consortium that are reserved only for those who hold an AACPL card.
As of April, AACPL boasted more than 4,500 e-book titles, with more being added each week, according to Cynthia Bischoff, assistant head of materials management. Multiple copies of some of the most popular e-books are available, bringing the total number to more than 8,600. These include children’s picture books and fiction and nonfiction selections for teens and adults.
“The e-books have proven to be a popular addition to the library’s collection,” notes AACPL Administrator Skip Auld. “There are those who, for years, have been questioning the relevance of libraries in this digital age,” Auld adds. “The advent of e-books and the library’s role in making this format available at no cost to all of our patrons speaks to the continued importance of libraries – as well as to the profession’s remarkable ability to change with the times.”
The e-books are available in Adobe PDF and EPUB formats. Compatible e-readers include: Alex; iPad (iOS v4.0 or newer), Kobo (Borders); Nook (B&N), and Sony e-reader. Library e-books cannot be downloaded to the Kindle (Amazon) at this time. Android, Blackberry and iPhone, as well as computers running Mac OS v10.4.9 (or newer), Windows 98 SE (or newer) and Windows Mobile 5 and 6 are also suitable vehicles for downloads. In addition, patrons must have a valid library card, Internet access, and the applicable software (available free from the Overdrive website). The e-books can be accessed for free through the library’s website, www.aacpl.net From the homepage, go to “eLibrary” and then click on “eBooks.”
AACPL patrons are encouraged to sign in to “My Account” to ensure that they see all the latest offerings available to Anne Arundel County patrons.
The checkout period for e-books is one to two weeks, depending on the material. The books simply expire at the end of their loan period, meaning no late fees can accrue. Patrons are limited to four e-books or e-audiobooks at a time, although the books can be returned early.
With approximately 5,000 e-books in circulation at any given time, there is no question that AACPL customers appreciate the addition of e-books to the Library’s collection. The relationship between e-book publishers and libraries is, however, still being fleshed out.
HarperCollins made headlines earlier this year when the publishing firm announced that it would enact a 26-loan limit to its e-books. This announcement, coming at a time when many libraries are already grappling with reduced funding, has triggered protests from various library interests.
Noting the commitment to equal and free access for those who depend on their library’s resources every day, ALA President Roberta Stevens responded, “The announcement is of grave concern. This new limitation means that fewer people will have access to an increasingly important format for delivering information. The marketplace for e-books is changing rapidly. We encourage publishers to look to libraries as a vehicle to reach and grow diverse audiences,” she added.
AACPL has not joined in any boycott of HarperCollins, but the administration is monitoring the debate. Auld is involved with a number of library organizations that are looking into the matter and attempting to broker a fair and equitable solution.
“We are committed to responding to our customers’ desire for e-books and hope to further expand our collection in the coming year,” he said. “In addition, with the financial assistance of our foundation, AACPL hopes to purchase e-readers that could be available for borrowing so that all of our customers can take advantage of this exciting technology.”

Laurie Hayes, manager of public relations and marketing at Anne Arundel County Public Library, can be reached at lhayes@aacpl.net or 410 222-7371.

Page 18 of 20« First...10 «15 16 171819 20 »