SVM-MAG_08222014

SAUK VALLEY MEDIAAUGUST 2014

Mastering the Juggling ActHow to balance a career and new motherhood

Yoga and YouThe many benefits of yoga

Saving and Single MothersHow single moms can cut costs

Published by Sauk Valley Media

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AUGUST 2014 • SAUK VALLEY MEDIA2

4 Switch jobs with grace and decorum5 Juggling a career and new motherhood6 Best exercises for female weight loss and toning6 Maternity leave7 The many benefits of yoga8 Strength training tips for women9 Women’s heart attack symptoms can differ from men’s9 Did you know? Symptoms of a heart attack10 Exercise and the older woman11 Testosterone and its role in women’s health11 Is there a link between the weather and fibromyalgia?12 Which doctor to see and when13 Money-saving tips for single moms13 Alcoholism not exclusive to men14 Make the most of your next shopping trip15 How moms can help kids to go green and protect the planet 16 Enjoy a successful ladies’ night out16 Did you know? Makeup tricks18 New debate over need for mammograms19 Obesity during pregnancy a growing problem

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SAUK VALLEY MEDIAAUGUST 2014

Mastering the Juggling ActHow to balance a career and new motherhood

Yoga and YouThe many benefits of yoga

Saving and Single MothersHow single moms can cut costs

SAUK VALLEY MEDIA • AUGUST 2014 3


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Women leave jobs for various reasons. Some women cite disparities in pay, an inability to advance through the company or incompatibility with a particlar place of business as their reasons for seeking new employment, while others leave jobs to take time off for family obligations, only to reenter the workforce at a later time. The Bureau of Labor Statistics say the average person changes jobs 10 to 15 times (with an average of 11 job changes) over the course of a career. Reports about employees in Fortune 500 companies have found, while women make up nearly 50 percent of these companies, they represent just 7.5 percent of top earners. Dissatisfaction with their income encourages some women to look for greener pastures.Transitioning between jobs is common, but professionals can take certain steps to ensure their transition works out for them and does not burn any bridges along they way.

+DYH�D�GHÀQLWLYH�UHDVRQ�IRU�OHDYLQJ��,W·V�IRROLVK�WR�FKDQJH�MREV�on a whim. Be clear about why you are leaving and whether problems can be remedied by speaking up or if leaving for another company really is the best solution. Having ÀUP�UHDVRQV�IRU�\RXU�UHVLJQDWLRQ�will enable you to leave with more FRQÀGHQFH�DQG�FRQYLFWLRQ�

3URYLGH�HQRXJK�QRWLFH�WR�WKH�FRPSDQ\� If you have been working in a particularly poor environment, it may be tempting to run out the door even before your written UHVLJQDWLRQ�KDV�ÀQLVKHG�SULQWLQJ��This may not bode well for future recommendations and leave your name tarnished within the industry. ,QVWHDG��JLYH�DPSOH�QRWLFH�DQG�ÀQG�a mutually acceptable window of time in which your position will be ÀOOHG��:KLOH�WZR�ZHHNV�LV�VWDQGDUG��

some positions may require more or OHVV�WLPH��,W·V�EHVW�QRW�WR�GUDJ�\RXU�exit out too long though.

0HHW�ZLWK�\RXU�ERVV�ÀUVW��'RQ·W�OHW�D�ERVV�ÀQG�RXW�DERXW�\RXU�LQWHQWLRQV�to leave the company through the workplace gossip mill. It is always more professional to keep plans to yourself and show your boss the respect of hearing about your GHFLVLRQ�WR�OHDYH�ÀUVW��'R�VR�LQ�person and not over the phone or via email.

&RQWLQXH�WR�GR�\RXU�MRE�WR�WKH�EHVW�RI�\RXU�DELOLWLHV� Giving QRWLFH�LV�QRW�D�WLFNHW�WR�JRRÀQJ�RII�RU�SDUWLFLSDWLQJ�LQ�DQ�RIÀFH�YDFDWLRQ��Slacking off damages good will DQG�LV�D�VXUHÀUH�ZD\�WR�EXUQ�VRPH�bridges. Put in your best effort until the day you leave the company behind.

$YRLG�PDNLQJ�QHJDWLYH�FRPPHQWV� When discussing your reasons for leaving, be diplomatic but honest. Similarly, do not talk poorly about your former job to your new employer. You may inadvertently portray yourself as a disgruntled employee. Furthermore, word travels fast within many industries, and a loose tongue may compromise future networking opportunities.

0DLQWDLQ�GHFRUXP�HYHQ�LI�LW�ZDV�QRW�\RXU�LGHD�WR�OHDYH��%HLQJ�ÀUHG�or downsized can hurt, particularly when you thought you were doing a good job. Remain cool and always be professional. How you conduct yourself when facing adversity could speak well to your future employers.William Shakespeare may have said that a person is remembered for his entrances and exits, and this is particularly true in the workforce. When it is time to leave an employment position for a new one, do so with grace and humility.

Switch jobs with grace and decorum

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The role women play in society and within their own households has changed dramatically over the last half-century. According to Pew Research Center analysis of the Decennial Census and American Community Surveys Integrated Public Use Microdata 6DPSOH�ÀOHV��LQ��MXVW��percent of married mothers were the primary earners in households that included children under the DJH�RI��7KDW�ÀJXUH�URVH�VWHDGLO\�RYHU�WKH�QH[W��\HDUV��UHDFKLQJ��SHUFHQW�E\��7KRXJK�WKH�steady rise in those percentages PDNHV�WKH��ÀJXUH�OHVV�WKDQ�

VXUSULVLQJ��WKH�IDFW�UHPDLQV�WKDW�WRGD\·V�ZRUNLQJ�PRWKHUV�KDYH�PRUH�on their plate than ever before and DUH�XQGHU�PRUH�SUHVVXUH�WR�MXJJOH�those responsibilities than their predecessors.

Juggling a career and motherhood LV�GLIÀFXOW�IRU�DQ\�ZRPDQ��EXW�WKH�transition to wearing two hats FDQ�SURYH�DQ�HVSHFLDOO\�GLIÀFXOW�DGMXVWPHQW�IRU�QHZ�PRWKHUV��7KH�following are a handful of tips for new mothers about to embark on WKH�FKDOOHQJLQJ�WDVN�RI�MXJJOLQJ�D�career and a growing family.

Carefully consider career decisions. Some new mothers respond to motherhood by making changes with regard to their FDUHHUV��:KLOH�DGMXVWPHQWV�ZLOO�DOPRVW�FHUWDLQO\�QHHG�WR�EH�PDGH��LW·V�LPSRUWDQW�WKDW�ZRPHQ�DYRLG�NQHH�MHUN�UHDFWLRQV��6RPH�ZRPHQ�feel guilty about not spending enough time with their children and ultimately allow that guilt to govern their decisions about their careers. %XW�ZRPHQ�ZKR�GRQ·W�JLYH�DPSOH�consideration to such decisions may grow to regret them when they ÀQG�WKH\�PLVV�WKHLU�ROG�MREV�DQG�the responsibilities and sense of SXUSRVH�WKDW�FRPHV�ZLWK�WKRVH�MREV��When making career decisions as new motherhood is approaching RU�DIWHU�LW�DUULYHV��PDNH�D�OLVW�RI�WKH�pros and cons to each decision and the motives behind each decision you might make. The more thoughtfully you approach each GHFLVLRQ��WKH�KDSSLHU�\RX·UH�OLNHO\�WR�EH�ZLWK�WKDW�GHFLVLRQ�RQFH�LW·V�EHHQ�made.

Avoid going overboard at the RIÀFH� Working mothers are often driven to show their employers that new motherhood will not affect their RQ�WKH�MRE�SHUIRUPDQFH��,Q�WKHLU�KDVWH�WR�SURYH�PRWKHUKRRG�ZRQ·W�SURYH�D�GLVWUDFWLRQ��QHZ�PRWKHUV�may take on more they can chew. Recognize that being a working PRWKHU�GRHV�UHTXLUH�DQ�DGMXVWPHQW�SHULRG��HVSHFLDOO\�LQ�WKH�LPPHGLDWH�

weeks and months after maternity leave has ended and your body has \HW�WR�DGMXVW�WR�LWV�QHZ�VFKHGXOH��$FFHSW�KHOS�ZKHQ�LW·V�RIIHUHG�DQG�recognize that good employers XQGHUVWDQG�WKH�DGMXVWPHQWV�\RX�will need to make in the immediate aftermath of a pregnancy.

Look for ways to reduce your workload at home. Juggling a career and new motherhood ZRQ·W�MXVW�KDYH�DQ�LPSDFW�DW�WKH�RIÀFH��3DUW�RI�PDNLQJ�D�VXFFHVVIXO�transition from working professional to working mother is recognizing WKDW�DGMXVWPHQWV�QHHG�WR�EH�PDGH�at home as well. Both new parents DUH�LQ�WKH�VDPH�ERDW��EXW�PRWKHUV�DUH�WKH�RQHV�ZKR�VSHQG�WKH�ÀUVW�three months at home with their QHZ�FKLOG��DQG�GXULQJ�WKRVH�WKUHH�months new mothers typically develop a certain rapport with their new babies that new fathers do not. Babies may prove more comfortable being fed or rocked to sleep by mom instead of dad. ,Q�VXFK�LQVWDQFHV��ORRN�IRU�ZD\V�WR�UHGXFH�\RXU�ZRUNORDG�DW�KRPH��ZKHWKHU�WKDW·V�VKDULQJ�FRRNLQJ�duties or other chores around the house that were once your responsibility alone.

Juggling a career and new motherhood



Diet and exercise go hand in hand, but diets are often associated with women while exercise regimens tend to be geared toward men. But exercise is just as important for women as it is for men, which LV�ZK\�ZRPHQ�PXVW�ÀQG�WKH�ULJKW�balance between diet and exercise to achieve their weight-loss goals.Feel the burn of strength trainingCardiovascular exercise is important, but women need more iron in their weight-loss regimens, VSHFLÀFDOO\�WKH�W\SH�RI�LURQ�IRXQG�on the weight bench. According to the National Center for Health Statistics, roughly 21 percent of women strength train two or more times a week. Skipping strength-training exercises eliminates one of the fastest ways to see measurable weight loss. Two sessions per week of strength-training exercises can reduce overall body fat by around 3 percent in as little as 10 weeks. Such exercises can trim inches off of your hips and waist, even if you DUHQ·W�FXWWLQJ�FDORULHV�IURP�\RXU�diet.Muscle also helps burn calories HYHQ�ZKHQ�\RX·UH�QRW�ZRUNLQJ�RXW��A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long workout that included strength training burned an extra 100 calories in the 24 hours following a workout than they in the 24 hours after a workout that did not include strength training. This post-workout calorie burn is commonly referred to as “afterburn,”

and it increases exponentially when women lift more weight for less repetitions instead of lifting lighter weight for more repetitions.

Choose the right strength-training workouts

,W�PD\�EH�HDV\�WR�ÀQG�D�SUREOHP�area on your body and target that area with certain exercises (think crunches for belly fat). But this is QRW�WKH�EHVW�FRXUVH�RI�DFWLRQ��,W·V�better to work an array of muscles in an exercise session rather than focusing on one particular area. The following exercises can help women build lean muscle and stimulate the afterburn of a good workout.Pushups: Pushups are the bane WR�PDQ\�D�ZRPDQ·V�H[LVWHQFH��However, pushups and stationary pushups, called “plank” exercises, ÀUH�XS�FRUH�PXVFOHV�LQ�WKH�EDFN�and stomach. They also promote shoulder and arm strength, eliminating the need for bicep curls and other arm exercises. If pushups DUH�GLIÀFXOW�IRU�\RX��VWDUW�RXW�RQ�your knees and work up to doing pushups on your toes. As you build VWUHQJWK��\RX�ZLOO�ÀQG�LW�HDVLHU�WR�GR�pushups and notice your arms have added muscle and tone.Lunges and squats: Lunges and squats target some of the largest muscles in your body, which are found in the legs and backside gluteus muscles. Lunges will also work the adductors and abductors of your inner and outer thighs. Not only do these exercises promote strength training in major muscle groups, they require balance provided by engaging core muscles in the abdomen. Your heart rate will increase when these larger muscles are being used at the same WLPH��ZKLFK�PHDQV�\RX·UH�JHWWLQJ�D�cardiovascular workout at the same time as you strength train. Rowing: Instead of spending 30 minutes on the elliptical machine at the gym, use a rowing machine. In addition to the cardiovascular EHQHÀWV�WKDW�URZLQJ�SURYLGHV��\RX�will be working the muscles of the arms, back, shoulders, legs, and abdomen while you row. Rowing machines work more of the body than more traditional cardiovascular machines.By including strength-training exercises in a workout and choosing activities that work the maximum number of muscle groups at the same time, women will see a more profound weight loss in a shorter period of time.

Best exercises for female weight loss and toning

Did you know?Many countries have passed laws that legally mandate paid leaves for mothers of newborns. While some might expect the United States to be among those countries, working mothers in the United States are actually not guaranteed paid leave, though many companies offer it for a certain period of time anyway. In fact, according to the International Labour Organization, since 2010, when Australia passed its own parental leave law mandating paid leave, the United States has been the only industrialized nation

that does not guarantee paid leave for mothers of newborns. No country is more generous to mothers of newborns with regard to paid leave than Russia, which allows mothers to take 140 days with 100 percent pay after their children are born. Brazil (100 days), France and Spain (112), Germany (98), and China (90) round out the top six, while Indonesia, India and Mexico mandate that new mothers receive 100 percent of their pay for 84 days after giving birth. Australia offers 126 days of paid leave at the federal minimum wage, while the United Kingdom offers 280 days RI�OHDYH��WKH�ÀUVW�VL[�ZHHNV�RI�ZKLFK�DUH�RIIHUHG�DW�IXOO�VDODU\��ZKLOH�WKH�UHPDLQLQJ�GD\V�DUH�SDLG�RQ�D�ÁDW�UDWH�

Lunges work major muscle groups and are often an ideal strength-training exercise for weight loss.

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The many benefits of yogaIn its 2012 “Yoga in America” study, Yoga Journal found that more than 20 million Americans practiced yoga, a nearly 30 percent increase from 2008, when the magazine conducted its previous study. Among the millions of yoga practitioners surveyed, roughly 82 percent were women. :KLOH�WKRVH�VWDWLVWLFV�ÀJXUH�WR�FKDQJH�DV�PRUH�DQG�PRUH�SHRSOH��PHQ�DQG�ZRPHQ�DOLNH��WXUQ�WR�\RJD��LW·V�FOHDU�WKDW�ZRPHQ��DW�OHDVW�LQ�WKH�ZHVWHUQ�hemisphere, are blazing the yoga trail.Many women turn to yoga because they recognize the value of strength training but are uncomfortable or nervous about lifting weights. The various poses performed in yoga can increase muscle strength and tone, providing VLPLODU�EHQHÀWV�WR�ZHLJKWOLIWLQJ�ZLWKRXW�IRUFLQJ�ZRPHQ�WR�VSHQG�WLPH�DPRQJ�men in the weight room. But yoga does more than improve strength and PXVFOH�WRQH��7KH�IROORZLQJ�DUH�D�IHZ�DGGLWLRQDO�EHQHÀWV�RI�\RJD��VRPH�RI�which may surprise even the most devoted of practitioners.,PSURYHG�ÁH[LELOLW\� Some people are intimidated by yoga because they IHHO�WKHLU�ERGLHV�VLPSO\�DUHQ·W�ÁH[LEOH�HQRXJK�WR�SHUIRUP�PDQ\�RI�WKH�SRVHV�W\SLFDO�RI�WKH�DYHUDJH�\RJD�FODVV��:KLOH�EHJLQQHUV�PD\�ÀQG�WKH�SRVHV�GLIÀFXOW��WKH\�DUH�GHVLJQHG�WR�VDIHO\�VWUHWFK�PXVFOHV��2YHU�WLPH��WKH�SRVHV�may release lactic acid that builds up in muscles, and that lactic acid often contributes to fatigue, pain, stiffness, and tension. This release leads to LPSURYHG�ÁH[LELOLW\��DQG�OLNH�PDQ\�SK\VLFDO�DFWLYLWLHV��\RJD�SRVHV�EHFRPH�HDVLHU�WR�SHUIRUP�DV�SUDFWLWLRQHUV·�ERGLHV�EHFRPH�PRUH�DFFXVWRPHG�WR�them.,QFUHDVHG�UDQJH�RI�PRWLRQ� Joint pain does not discriminate based RQ�DJH�RU�JHQGHU��DQG�PDQ\�VXIIHUHUV�RI�MRLQW�SDLQ�ÀQG�LW�GHELOLWDWLQJ�DW�times and at least mildly painful most of the time. But yoga can improve OXEULFDWLRQ�LQ�WKH�MRLQWV��LQFUHDVLQJ�RQH·V�UDQJH�RI�PRWLRQ�DV�D�UHVXOW��7KDW�makes it easier for some people to live with joint pain, which may even subside among practitioners who fully commit to yoga.,PSURYHG�SRVWXUH��7KH�VWURQJHU��PRUH�ÁH[LEOH�ERG\�WKDW�\RJD�RIWHQ�creates also contributes to better posture. Many yoga poses rely on

the deep abdominal muscles to help maintain each pose, and this

VWUHQJWKHQV�WKH�ERG\·V�FRUH��$�VWURQJHU�FRUH�LQFUHDVHV�WKH�OLNHOLKRRG�WKDW�a person will stand straight and tall, an improvement in posture that many nonpractitioners would enthusiastically embrace. 5HGXFHG�VWUHVV�OHYHOV� Yoga practitioners often tout the effect that yoga has on their stress levels. Certain styles of yoga employ deep breathing techniques that force the mind to focus on breathing, and that focus KDV�D�FDOPLQJ�HIIHFW��UHGXFLQJ�VWUHVV�DV�D�UHVXOW��2WKHU�\RJD�VW\OHV�PD\�employ meditative practices that aim to clear the mind of distractions that FRQWULEXWH�WR�VWUHVV��1RYLFHV�PD\�EH�VNHSWLFDO�DQG�TXHVWLRQ�WKH�HIÀFDF\�RI�VXFK�WHFKQLTXHV��EXW�ORQJ�WLPH�SUDFWLWLRQHUV�RI�\RJD�ÀQG�LWV�HIIHFW�RQ�VWUHVV�OHYHOV�WR�EH�D�KLGGHQ�EHQHÀW�RI�WKH�SUDFWLFH��,Q�DGGLWLRQ��UHVHDUFK�has suggested that yoga may result in an increase of hormones associated ZLWK�UHOD[DWLRQ�+HDUW�KHDOWK� People with a personal or family history of heart disease may be surprised to learn that yoga has been shown to have a positive effect on those dealing with heart disease. Yoga slows the rate at which the heart beats, which helps alleviate high blood pressure and helps those people with heart disease and lowers their risk of stroke. Yoga also has been linked to lower cholesterol and a healthier immune system.

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Strengthtraining tips for women

Many women might be surprised to know that VWUHQJWK�WUDLQLQJ�FDQ�EH�MXVW�DV�EHQHÀFLDO�WR�WKH�fairer sex as it can be to men. But according to WKH�1DWLRQDO�&HQWHU�IRU�+HDOWK�6WDWLVWLFV��RQO\�RQH�LQ�HYHU\�ÀYH�ZRPHQ�LQFOXGH�VWUHQJWK�WUDLQLQJ�LQ�WKHLU�ZHHNO\�ZRUNRXW�URXWLQHV��D�GLVFRQFHUWLQJ�ÀJXUH�WKDW�FRXOG�EH�PDNLQJ�LW�PRUH�GLIÀFXOW�IRU�ZRPHQ�WR�PDLQWDLQ�D�KHDOWK\�ZHLJKW�DQG�SURWHFW�WKHPVHOYHV�DJDLQVW�SRWHQWLDOO\�GHELOLWDWLQJ�conditions such as osteoporosis. 6R�ZK\�DUH�VR�PDQ\�ZRPHQ�DYRLGLQJ�WKH�ZHLJKWV�LQ�IDYRU�RI�WKH�FDUGLRYDVFXODU�PDFKLQHV"�Though the answer to that question remains a P\VWHU\��LW·V�IDLU�WR�VSHFXODWH�WKDW�PDQ\�ZRPHQ�DUH�KHVLWDQW�WR�OLIW�ZHLJKWV�RXW�RI�D�IHDU�WKDW�WKH\�ZLOO�EXON�XS�DQG�DSSHDU�PXVFXODU��6XFK�D�IHDU�LV�ODUJHO\�XQIRXQGHG��DV�WKH�:RPHQ·V�+HDUW�)RXQGDWLRQ�QRWHV�WKDW�WKH�DYHUDJH�ZRPDQ·V�HVWURJHQ�OHYHOV�DUH�VR�KLJK�WKDW�LW·V�GLIÀFXOW�IRU�KHU�WR�EHFRPH�RYHUO\�PXVFXODU��,Q�IDFW��ZRPHQ�ZKR�OLIW�ZHLJKWV�WHQG�WR�EHQHÀW�ZLWKRXW�DGGLQJ�

WKH�EXON�E\�EXLOGLQJ�PXVFOH�WKDW�LV�ÀUP�DQG�WRQH��D�ORRN�WKDW·V�ERWK�KHDOWK\�DQG�YDVWO\�GLIIHUHQW�IURP�WKDW�GHYHORSHG�E\�PHQ�ZKR�VWUHQJWK�WUDLQ��,Q�DGGLWLRQ�WR�SURGXFLQJ�WRQHG�PXVFOHV��VWUHQJWK�WUDLQLQJ�FDQ�KHOS�ZRPHQ�WR�FRQWURO�WKHLU�ZHLJKW��as strength training reduces body fat and burns FDORULHV�PRUH�HIÀFLHQWO\��0XVFOH�EXLOW�GXULQJ�VWUHQJWK�WUDLQLQJ�DOVR�UHGXFHV�D�ZRPDQ·V�ULVN�RI�LQMXU\�E\�LPSURYLQJ�KHU�EDODQFH�DQG�coordination.6WUHQJWK�WUDLQLQJ�DOVR�EHQHÀWV�D�ZRPDQ·V�ERQHV��$V�ZRPHQ�DJH��WKHLU�ERQH�GHQVLW\�GHFUHDVHV�WKDQNV�WR�KRUPRQDO�FKDQJHV��7KDW�decrease in bone density puts women at risk of LQMXU\�VKRXOG�WKH\�IDOO�DQG�DOVR�LQFUHDVHV�WKHLU�ULVN�RI�GHYHORSLQJ�RVWHRSRURVLV��D�FRQGLWLRQ�LQ�ZKLFK�ERQHV�EHFRPH�EULWWOH�DQG�IUDJLOH�GXH�WR�D�ORVV�RI�WLVVXH��%XW�VWUHQJWK�WUDLQLQJ�VORZV�WKDW�GHWHULRUDWLRQ��KHOSLQJ�ERQHV�PDLQWDLQ�WKHLU�VWUHQJWK�ORQJHU�:KLOH�VWUHQJWK�WUDLQLQJ�SD\V�QXPHURXV�GLYLGHQGV�IRU�ZRPHQ��WKDW·V�RQO\�WKH�FDVH�LI�WUDLQLQJ�LV�GRQH�FRUUHFWO\��7KH�IROORZLQJ�DUH�D�IHZ�WLSV�IRU�ZRPHQ�about to begin a strength training regimen.'RQ·W�JR�LW�DORQH��%HJLQQHUV��ERWK�PDOH�DQG�IHPDOH��VKRXOG�DOZD\V�HQOLVW�VRPH�KHOS�ZKHQ�VWDUWLQJ�D�VWUHQJWK�WUDLQLQJ�UHJLPHQ��0DQ\�ÀWQHVV�FHQWHUV�RIIHU�RQH�RU�WZR�IUHH�SHUVRQDO�WUDLQLQJ�VHVVLRQV�WR�QHZ�PHPEHUV��DQG�ZRPHQ�VKRXOG�WDNH�DGYDQWDJH�RI�VXFK�RIIHUV�WR�OHDUQ�KRZ�WR�use certain machines and the proper form for the various strength training exercises they intend WR�LQFOXGH�LQ�WKHLU�URXWLQHV��,I�D�IDFLOLW\�GRHV�QRW�RIIHU�WKH�VHVVLRQV�IUHH��FRQVLGHU�KLULQJ�D�SHUVRQDO�WUDLQHU�IRU�D�IHZ�VHVVLRQV�XQWLO�\RX�DUH�FRPIRUWDEOH�ZLWK�HDFK�H[HUFLVH�DQG�FRQÀGHQW�your form is correct. Proper form prevents injury DQG�SURPRWHV�ORQJ�WHUP�KHDOWK�.HHS�LW�VLPSOH��3DUW�RI�WKH�GLIÀFXOW\�ZLWK�beginning a strength training regimen rests with WKH�DEXQGDQFH�RI�DGYLFH�RXW�WKHUH��ZKHWKHU�´RXW�

WKHUHµ�LV�LQ�\RXU�RZQ�J\P�RU�RQOLQH��%XW�VLPSOLFLW\�is good when beginning a strength training regimen. Learn some basic exercises for each PXVFOH�JURXS�DW�ÀUVW��2QFH�\RX�DUH�FRPIRUWDEOH�ZLWK�WKHVH�EDVLF�H[HUFLVHV��DQG�LW�PLJKW�WDNH�VHYHUDO�PRQWKV�WR�IHHO�FRPIRUWDEOH��\RX�FDQ�WKHQ�ORRN�WR�PDVWHU�DGGLWLRQDO�H[HUFLVHV�DQG�FUHDWH�D�PRUH�VSHFLDOL]HG�VWUHQJWK�WUDLQLQJ�URXWLQH��6SHDN�ZLWK�D�SURIHVVLRQDO�WUDLQHU�DW�\RXU�J\P�WR�GHYHORS�D�JRRG�EHJLQQHU·V�URXWLQH�DQG�WKHQ�H[SDQG�RQ�WKDW�URXWLQH�ODWHU�'RQ·W�DEDQGRQ�FDUGLRYDVFXODU�H[HUFLVH� 6WUHQJWK�WUDLQLQJ�VKRXOG�QRW�EH�LQWURGXFHG�DW�WKH�H[SHQVH�RI�FDUGLRYDVFXODU�H[HUFLVH��$Q�DGHTXDWH�H[HUFLVH�UHJLPHQ�LQFOXGHV�ERWK�VWUHQJWK�WUDLQLQJ�DQG�FDUGLRYDVFXODU�H[HUFLVH��ZKLFK�LPSURYHV�KHDUW�KHDOWK��UHPHPEHU��WKH�KHDUW�LV�D�PXVFOH��WRR��KHOSV�WR�ERRVW�PHWDEROLVP�DQG�LPSURYHV�UHFRYHU\�WLPH��DPRQJ�RWKHU�EHQHÀWV��$V�\RX�JURZ�PRUH�DFFXVWRPHG�WR�\RXU�ZRUNRXW�URXWLQH��LQFUHDVH�WKH�LQWHQVLW\�RI�\RXU�FDUGLRYDVFXODU�ZRUNRXW�DQG�QRW�WKH�YROXPH�'RQ·W�EH�GLVFRXUDJHG��,W·V�HDV\�WR�IHHO�discouraged when beginning a strength training UHJLPHQ��DV�UHVXOWV�GRQ·W�FRPH�RYHUQLJKW��OHDYLQJ�VRPH�WR�TXHVWLRQ�LI�WKH\�ZLOO�HYHU�JHW�stronger and reap the rewards of their efforts. 6LJQLÀFDQW�FRVPHWLF�UHVXOWV�VXFK�DV�ÀQHO\�WRQHG�PXVFOHV�DQG�FRQVLGHUDEOH�ZHLJKW�ORVV�ZRQ·W�EH�LPPHGLDWH��EXW�LI�\RX�VWLFN�WR�\RXU�URXWLQH��\RX�ZLOO�OLNHO\�EHJLQ�WR�QRWLFH�\RXU�HQHUJ\�OHYHOV�DUH�LPSURYLQJ�DQG�\RX�IHHO�EHWWHU��DQG�WKRVH�NLQGV�RI�UHVXOWV�RIWHQ�FRPH�VRRQHU�UDWKHU�WKDQ�ODWHU��8VH�VXFK�HQFRXUDJLQJ�GHYHORSPHQWV�DV�PRWLYDWLRQ�LI�QHFHVVDU\�DQG�DOZD\V�NHHS�LQ�PLQG�WKDW�VWUHQJWK�WUDLQLQJ�ZLOO�SD\�RII�LQ�WKH�ORQJ�UXQ�Many women avoid strength training out of fear WKDW�ZLOO�GHYHORS�ODUJH�PXVFOHV�WKDW�FRPSURPLVH�WKHLU�IHPLQLQLW\��%XW�VXFK�IHDUV�DUH�XQIRXQGHG��DQG�strength training is a great way for women to get in VKDSH�DQG�IRVWHU�ORQJ�WHUP�KHDOWK�

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Women’s heart attack symptoms can differ from men’sSymptoms of a heart attack can include radiating pain down the arm and tightness in the chest. While these may be universally recognized symptoms of heart attacks for men, new studies have shown such symptoms are not necessarily what women can H[SHFW�LI�WKH\·UH�KDYLQJ�D�KHDUW�attack.Research indicates women may experience symptoms quite different from men when it comes to heart attacks. Dismissing the symptoms of a heart attack can delay life-saving actions. It is critical for women to recognize warning signs. Even when signs are subtle, the results can be deadly.The American Heart Association notes that a heart attacks occurs ZKHQ�EORRG�ÁRZ�WKDW�EULQJV�oxygen-rich blood to the heart is slowed down or cut off. Arteries WKDW�VXSSO\�EORRG�ÁRZ�WR�WKH�KHDUW�may gradually become blocked by cholesterol, fat and plaque. The National Institutes of Health indicate women often experience new or unusual physical symptoms as early as a month before experiencing a heart attack.:RPHQ·V�V\PSWRPV�PD\�QRW�EH�DV�SUHGLFWDEOH�DV�PHQ·V��EXW�WKHUH�DUH�still some signs to consider: • sweating, • pressure in the chest and back that may feel like a rope being tightened around the body, • nausea, • pain in the back, neck, jaw or stomach, • shortness of breath without having exerted yourself,

• lightheadedness, • chest pain may be present, but fewer than 30 percent of women actually experience any pain in their chest, • unusual fatigue, • indigestion, and/or • sleep disturbances.If a woman experiences any of the above symptoms and suspects a heart attack, it is better to be safe than sorry. First, call 9-1-1 and make sure to IROORZ�WKH�RSHUDWRU·V�LQVWUXFWLRQV��Chew and swallow an aspirin (325 mg) if you have one available. Aspirin will prevent platelets in the blood from clotting and further blocking up an affected artery. This prevents any other heart muscle cells from dying from a clot obstruction.If you suspect you are having a heart attack, do not drive yourself to the hospital. Wait for paramedics or have someone else drive if you have no other choice. Lie down and try to remain as calm as possible until emergency responders arrive. Be somewhere safe in case you lose consciousness and have the door unlocked so that EMTs can get inside your home should you lose consciousness.One of the best ways to remain healthy with regard to heart attack is to take certain preventative measures to reduce your risk of heart attack. Quitting smoking, walking 30 minutes per day and choosing foods that are lower in fat and dietary cholesterol can help prevent heart attacks.

Pain in the neck or jaw could be a sign of heart attack in women.

Did you know?The symptoms women feel when suffering a heart attack are often different than those exhibited by men. According WR�-HDQHWWH�<XHQ��0�'��D�FDUGLRORJLVW�DW�1HZ�<RUN·V�:KLWH�3ODLQV�+RVSLWDO��ZRPHQ·V�KHDUW�DWWDFN�V\PSWRPV�FDQ�EH�VR�mild that women may mistakenly believe they are suffering IURP�D�PRUH�LQQRFXRXV�PHGLFDO�LVVXH��VXFK�DV�DFLG�UHÁX[�RU�HYHQ�WKH�ÁX��%XW�V\PSWRPV�VXFK�DV�QDXVHD��FROG�VZHDWV�and radiating pain in the stomach are recognized by the American Heart Association as possible indicators of a heart attack in women, and these signs should not be written off as signs of a cold or stomach ailment, as women are at risk of heart disease and heart attack despite the misconception that such ailments are exclusive to men. Women at risk for heart disease and heart attack include those with a family history of heart disease; female smokers; female diabetics; women with high cholesterol and/or high blood pressure; and women who are post-menopausal, physically inactive or overweight. Women, particularly those over 50, who begin to feel physical discomfort in their chest or any of the aforementioned symptoms should consult their physicians immediately.


Exercise and the older womanThe aging process has a way of making people risk-averse. Financial advisors typically recommend that men and women steer clear of risky investments as they age, and men and women over 50 often make lifestyle choices to reduce their risk of developing certain medical conditions. As women age, some may feel exercise is simply too risky. Hormonal changes EURXJKW�RQ�E\�DJLQJ�GHFUHDVH�D�ZRPDQ·V�ERQH�density, and that fact makes many women over 50 hesitant to embrace exercise. But exercise plays a key role in helping women over 50 secure their long-term health and reduce their risk of injury.Exercise promotes independence. Some women feel that exercising after 50 increases their risk of injury, which can make them overly dependent on their loved ones. But exercise, in particular strength training, slows bone deterioration, helping bones stay VWURQJHU�ORQJHU�DQG�UHGXFLQJ�D�ZRPDQ·V�ULVN�of suffering a potentially debilitating injury. Independence is especially important to seniors, many of whom spent years planning their retirements and awaiting the day when they would be free to travel at their leisure. Daily exercise can help women maintain that independence by reducing their risk of injury and RWKHU�DLOPHQWV�WKDW�FDQ�EH�FRQÀQLQJ�Exercise can improve sleep. Some women ZKR�DUH�ÀJKWLQJ�IDWLJXH�PD\�IHHO�WKDW�URXWLQH�

exercise will only make them more tired. But exercise actually improves energy levels and PDNHV�LW�HDVLHU�WR�JHW�D�EHWWHU�QLJKW·V�UHVW��Numerous studies have shown that routine exercise can improve sleep quality and even increase energy levels throughout the day, something that should raise an eyebrow among ZRPHQ�ZKR�GR�QRW�H[HUFLVH�EXW�URXWLQHO\�ÀQG�WKHPVHOYHV�ÀJKWLQJ�IDWLJXH��$�PRUH�TXDOLW\�QLJKW·V�UHVW�LPSURYHV�YLWDOLW\��PDNLQJ�LW�HDVLHU�IRU�women to exercise and make it through the day without feeling fatigued.([HUFLVH�EHQHÀWV�WKRVH�ZLWK�OLPLWHG�PRELOLW\� Women over 50 with limited mobility may feel that exercise serves no purpose because of their disability or physical condition. But even ZRPHQ�FRQÀQHG�WR�ZKHHOFKDLUV�RU�WKRVH�IRUFHG�WR�ZDON�ZLWK�D�FDQH�RU�ZDONHU�FDQ�EHQHÀW�IURP�cardiovascular exercise and even light strength WUDLQLQJ��6XFK�H[HUFLVHV�FDQ�LPSURYH�D�ZRPDQ·V�range of motion while reducing her risk of heart disease.,W·V�QHYHU�WRR�ODWH�WR�VWDUW�H[HUFLVLQJ� Many aging women feel their time to embrace exercise KDV�ORQJ�VLQFH�SDVVHG��%XW�LW·V�QHYHU�WRR�ODWH�to start exercising. Women should take a conservative approach when exercising after a long hiatus, beginning with a slow walk around the neighborhood or a local park. Walking is a JUHDW�EHJLQQHU·V�H[HUFLVH��DV�LW�SURYLGHV�D�JRRG�cardiovascular workout while working a variety

of muscle groups. As your body readjusts to physical activity, gradually increase the intensity of your exercise sessions, adding some strength training, ideally under the supervision of a professional. Always stretch immediately after each exercise session, and give your body ample time to recover, especially when you begin your new regimen.

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Is there a link between the weather and fibromyalgia?Fibromyalgia, a chronic disorder characterized by widespread musculoskeletal pain, fatigue, and tenderness in localized areas, remains largely a mystery, both to those who suffer from the condition and the medical professionals treating them. Though the cause RI�ÀEURP\DOJLD�PD\�EH�XQNQRZQ��there may be a link between the weather and the symptoms of this often painful condition.In a study published in June 2013 in the journal Arthritis Care & Research, Dutch researchers examined 333 middle-aged ZRPHQ�ZLWK�ÀEURP\DOJLD��ZKLFK�is more common in women than men. Over the course of a month, the researchers paid attention to various weather conditions, including atmospheric pressure, temperature and exposure to the sun. In some cases, the weather had very small effects on pain and fatigue — not enough to support the case that rainy days or those with a drop in barometric pressure

FDQ�FDXVH�ÀEURP\DOJLD�WR�ZRUVHQ��+RZHYHU��PDQ\�RWKHU�ÀEURP\DOJLD�patients may beg to differ with WKHVH�ÀQGLQJV��1XPHURXV�SHRSOH�OLYLQJ�ZLWK�ÀEURP\DOJLD�LQVLVW�that changes in the weather directly impact many symptoms synonymous with the condition.In 2002, a study was conducted in Cordoba, Argentina, where there are four distinct seasons every year. The study examined ÀEURP\DOJLD�VXIIHUHUV�DQG�D�healthy control group. Participants were asked to rate their pain symptoms on a scale from one to 10 every day for 12 months. After 12 months, these symptoms were PDWFKHG�XS�WR�WKH�\HDU·V�ZHDWKHU�patterns. Researchers found that pain symptoms of the participants ZLWK�ÀEURP\DOJLD�FRUUHODWHG�GLUHFWO\�to weather changes, with pain being more persistent when the weather was especially harsh. Fibromyalgia can be debilitating for many people, causing pain, weakness, fatigue, and irritability.

Testosterone is commonly thought of as a male hormone, but people may be surprised to learn that testosterone is present in the female body as well. Testosterone serves a few different functions in the female body and could be instrumental in some therapies, including those for menopause and low sexual drive.An androgen group hormone, testosterone is derived from cholesterol. Women produce testosterone in their ovaries and adrenal glands. Even after a woman enters menopause, her ovaries will still produce testosterone. Although women produce only a fraction of the testosterone found in men, it still serves some key functions in the female body. Muscle development: One of the main functions of testosterone in the female body is muscle development. It is key in maintaining the structure, cell growth and function of muscles in the body. Testosterone also helps turn fat into muscle. Since women produce less testosterone than men, females may not be thought of as overly muscular. However, without WHVWRVWHURQH��ZRPHQ·V�PXVFOH�WRQH�may be minimal and women would feel weak.Sexual health: Testosterone affects libido and sexual response in both women and men. Low testosterone in the body can cause a lack of sexual desire, as the hormone will not trigger the receptors in the brain that signal sexual awareness. Furthermore, testosterone in women is responsible for sensitivity in the breasts and genitals and

can further enhance the sexual mood and experience. Because testosterone levels begin to diminish when a woman begins menopause, testosterone therapy may be considered to renew libido.Fertility: Women of childbearing age may be surprised to learn that testosterone, in addition to estrogen and progesterone, plays a role in fertility. Testosterone, which peaks around the middle of the menstrual cycle when ovulation occurs, can, according to a paper published in the journal Reproductive Biology and Endocrinology, increase the chances of conception. Some androgens, such as testosterone and dehydroepiandrosterone, may work together to encourage development of eggs in the ovary in the early stages of oocyte (egg) maturation.Mood and mental health: Testosterone is sometimes referred to as the “person-ality hormone,” as it can play distinct roles in mood and emotional health. According to WKH�RUJDQL]DWLRQ�1DWXUDO�+RUPRQHV��healthy levels of testosterone have been found to produce a sense of power, motivation, well-being, assertive-ness, and happiness. Testosterone may protect against depression and alleviate stress. Testosterone also affects brain health, potentially protecting against conditions such as dementia and $O]KHLPHU·V�GLVHDVH�Hormones can play pivotal roles in the female body, and it is important that women recognize the various roles testosterone plays in their bodies.

Testosterone and its role in women’s health

0HQ�DUHQ·W�WKH�RQO\�RQHV�ZLWK�testosterone in their bodies. Although present in much smaller concentrations, testosterone is key to many functions of the female body.


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Women who split their health management among different doctors may not know which doctor to turn to when their health comes into question. They may ask themselves, “Is this issue best addressed by a family doctor or a gynecologist?” Answers to such questions depend on personal preferences and the type of condition \RX·UH�ORRNLQJ�WR�WUHDW�Family doctors or general SUDFWLWLRQHUV�PD\�EH�TXDOLÀHG�WR�

provide many of the screenings and services for which a woman may visit D�J\QHFRORJLVW�RU�ZRPHQ·V�KHDOWK�practice. Such doctors can perform routine pelvic examinations, oversee screenings for cervical cancer and conduct breast exams to check for lumps and other abnormalities, just OLNH�D�ZRPDQ·V�VSHFLDOW\�GRFWRU�PD\�run tests to calculate body mass index or check for cholesterol levels.A woman who feels more FRPIRUWDEOH�ZLWK�RQH�VSHFLÀF�GRFWRU�may see him or her for a variety of health concerns, provided that doctor offers certain services. However, there are instances when certain healthcare questions are best answered by specialists. The following information can help women determine which doctor to see when certain situations arise.Annual physicals: Gynecologists and family doctors can conduct physical examinations. Both can order blood lab tests and urinalysis to check cholesterol levels and for DQ\�YLWDPLQ�GHÀFLHQFLHV��+HDUW�UDWH��blood pressure, weight, and height are other screenings that can be KDQGOHG�DW�HLWKHU�RIÀFH�Bacterial and yeast infections or urinary tract infections: A general

practitioner or gynecologist can address these infections. However, some women feel more comfortable discussing genital issues with their gynecologists. A gynecologist may be more experienced at identifying problems and ordering appropriate follow-up exams. A family doctor may not require an examination unless you request it and may treat broad symptoms. Colds and coughs: In theory, a gynecologist may be able to diagnose and treat common health ailments. But the majority of a J\QHFRORJLVW·V�ZRUN�FRQFHUQV�WKH�female reproductive system, so common colds and coughs are best left to general practitioners who diagnose respiratory and bronchial conditions daily.Mood disorders: If changes in mood seem to stem from hormones or the result of a pregnancy, a gynecologist or obstetrician may have treatment options available that can alleviate VSHFLÀF�WULJJHUV��0DQ\�ZRPHQ�initially turn to a family doctor if they are experiencing depression or changes in mood or behavior. Both a family doctor or a gynecologist may refer a patient to a mental health specialist if the situation seems to

warrant more action.Nutrition and weight loss:�0DQ\�patients see a family doctor to seek advice on adopting a healthy GLHW��6RPH�PHGLFDO�RIÀFHV�KDYH�D�nutritionist on staff who can offer food counseling and exercise advise. Infertility: It is best to visit a gynecologist or obstetrician to talk about any infertility issues. Such doctors have more intimate knowledge of the female reproductive system and could be more learned regarding the latest therapies and studies pertaining to fertility. Cancer screening: PAP tests and breast exams can be performed DW�HLWKHU�GRFWRU·V�RIÀFH��DOWKRXJK�patients may feel more comfortable if a gynecologist performs these screenings. It is important to note that not all gynecologists are obstetricians. Some KDQGOH�ZRPHQ·V�UHSURGXFWLYH�LVVXHV�but do not deliver children. Patients who prefer a doctor knowledgeable DERXW�UHSURGXFWLYH�KHDOWK�DQG�ZRQ·W�be busy handling child deliveries should select a gynecologist.

Both family practitioners and GRFWRUV�ZKR�FDWHU�WR�ZRPHQ·V�health can perform many of the same healthcare screenings and services.

Which doctor to see and when

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Money-saving tips for single moms

Life as a single mother is not easy. In addition to the challenge of raising a child without another parent in the household, single mothers face many of the same challenges faced by married parents, only they must do so on just one income.Stress is a reality for many single parents, and much of that stress FDQ�EH�WUDFHG�WR�WKH�ÀQDQFLDO�burdens of single parenthood. 6LQJOH�SDUHQWV�RIWHQ�ÀQG�themselves looking for ways to save money, and the following are a handful of ways to do just that.Resist the urge to overextend your budget. Many expenses, such as groceries and housing, are necessities. But single parents know there is also tremendous pressure to spend money on things that have nothing to do with need. For example, come the holiday season, single parents may feel pressured to buy youngsters everything on their holiday wish OLVW��,W·V�HDV\�WR�VXFFXPE�WR�VXFK�pressure out of guilt or in an DWWHPSW�WR�PDNH�VXUH�NLGV�GRQ·W�feel cheated when they receive less gifts than their friends. But if succumbing to such pressure will stretch your budget, this might have grave consequences down the road. The same approach can be taken when making big-ticket purchases. If a new car will bust the budget, then shop for a preowned model, ideally one that

LV�GHDOHU�FHUWLÀHG�DQG�VWLOO�FRYHUHG�under its original warranty.([SODLQ�\RXU�ÀQDQFLDO�VLWXDWLRQ�to your kids. Keeping kids in the GDUN�DERXW�\RXU�ÀQDQFHV�PD\�OHDG�to trouble or create undue stress. For instance, if kids are not aware that money is tight, then they may struggle to understand why they FDQ·W�KDYH�WKH�ODWHVW�PXVW�KDYH�VQHDNHUV�RU�ÀOO�XS�WKH�JURFHU\�FDUW�on trips to the store. But single mothers who explain the idea of D�EXGJHW�DQG�GHÀQH�WKDW�EXGJHW�IRU�WKHLU�NLGV�ZLOO�OLNHO\�ÀQG�WKHLU�kids are willing to cooperate and make good partners with regard to staying within the budget.Pay bills on time. Allowing bills to go unpaid or routinely paying them late is only adding stress to a situation that, for many single mothers, is already stressful enough. Interest payments and penalties for paying late can quickly add up and turn a VLJQLÀFDQW�EXW�PDQDJHDEOH�ELOO�LQWR�an albatross that can loom over \RXU�ÀQDQFHV�IRU�PRQWKV�LI�QRW�years. If your credit card bills have already spiraled out of control, consult the credit card company to see if you can work out a payment plan in which interest will stop accruing so long as you continue to make agreed-upon monthly payments. Companies may be willing to work with you, and such a payment plan is less likely to have a negative impact on your long-term credit, something that cannot be said for declaring bankruptcy.7ULP�HQWHUWDLQPHQW�FRVWV� Another way for single mothers to save money is to trim the amount of money they spend each month on entertainment. Cable television has become increasingly expensive in recent years, but single mothers have alternatives that can be considerably less expensive. In lieu of paying for cable television, single mothers can subscribe to a streaming VHUYLFH��VXFK�DV�1HWÁL[�RU�+XOX�Plus, that charges a fraction of what cable companies charge but still offers a substantial amount of current content.

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In late 2013, television journalist Elizabeth Vargas, known for her work on the television newsmagazine “20/20” as well as KHU�UROH�DV�DQFKRU�RI�$%&·V�´:RUOG�News Tonight,” made headlines of her own when she left that QHWZRUN·V�SRSXODU�PRUQLQJ�VKRZ�WR�seek treatment for alcoholism. The news came as a shock to many viewers, not only because Vargas was a successful professional who KDG�ULVHQ�WR�WKH�WRS�RI�KHU�ÀHOG�EXW�also because few people associate DOFRKROLVP�ZLWK�ZRPHQ��:KLOH�WKH�stereotype of an alcoholic may suggest an old man of failing health, women, even young women, can suffer from alcoholism.In a 2013 radio interview with National Public Radio, author Ann Dowsett Johnston discussed her own alcoholism and whether or not WRGD\·V�\RXQJ�ZRPHQ�DUH�GULQNLQJ�as much as young men. Johnston noted that in her research for her ERRN��´'ULQNµ��+DUSHU:DYH��VKH�noticed that women in the United Kingdom were dying of late-stage liver disease, which is often associated with old men, as early

as their late 20s, and that American female college students are consuming comparable amounts of alcohol as male students, which may be leading them down a path to alcoholism after college.Though excessive alcohol consumption is harmful to men and women alike, women who consume comparable amounts of alcohol as men are very likely putting themselves in more danger WKDQ�WKHLU�PDOH�FRXQWHUSDUWV��7KDW·V�because, according to the National Institute on Alcohol Abuse and Alcoholism, alcohol disperses in body water, and women have less water in their bodies than men. So when a man and a woman of the same weight drink the same DPRXQW�RI�DOFRKRO��WKH�ZRPDQ·V�blood alcohol concentration will be KLJKHU�WKDQ�WKH�PDQ·V��SXWWLQJ�KHU�at greater risk for both long-term and immediate harm. And there are additional health risks for women who consume alcohol.

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Alcoholism not exclusive to men


Make the most of your next shopping tripWith the economy on the rebound, shopping trips are once again becoming an indulgence for men and women alike. Responsible shoppers know to spend within their means, but shopping excursions can still be enjoyable even for those shoppers with limited budgets. The following are a handful of ways shoppers can make the most of their next shopping trips.Employ the buddy system. Most activities are made more enjoyable when friends are along for the ride, and shopping is no exception. Shopping with friends can make the trip more fun, and friends can offer their opinions on everything from clothing to appliances. In addition, friends can discourage one another from spending beyond their means.Comparison shop.�0DQ\�VKRSSHUV�IHHO�WKDW�ÀQGLQJ�a good deal is the most fun part of shopping. Anyone can walk in off the street and pay full price for an LWHP��EXW�VDYY\�VKRSSHUV�SULGH�WKHPVHOYHV�RQ�ÀQGLQJ�the best deals. Shoppers can start their comparison shopping even before they visit their favorite retailers, comparing online prices with the prices they are likely to pay in-store. Such research may also unearth sales that are not heavily advertised, netting shoppers even PRUH�VDYLQJV��6KRSSHUV�ZKR�ÀQG�LWHPV�DW�KHDY\�GLVFRXQWV�RQOLQH�PD\�HYHQ�EH�DEOH�WR�ÀQG�UHWDLOHUV�who will match those discounts in-store. But that UHTXLUHV�VKRSSHUV�GR�WKHLU�KRPHZRUN�ÀUVW�Take advantage of retailer apps. Many retailers

now have their own smartphone apps, which can net shoppers even more savings. Before heading downtown to shop till they drop, shoppers should download apps from their favorite retailers. Such apps can alert shoppers to any sales and may even make them eligible for special discounts available only to the smartphone users who have downloaded the store app. In addition WR�UHWDLOHU�VSHFLÀF�DSSV��VKRSSHUV�PD\�EH�DEOH�WR�WDNH�advantage of coupon apps that collect information on various in-store and online promotions and alert customers to such deals when they are within spitting distance of the stores. Such apps are typically free and can save shoppers substantial amounts of money.Develop a plan. Once they have set aside a day for some retail therapy, shoppers should plan where they want to shop and make a list of what they need. Shoppers can still make some time for window shopping, but spending too much time gazing into store windows can cost shoppers time to purchase those things they truly need. Make a list of stores anyone going on the trip wants to visit, and then allow yourselves ample time to get what you need and gaze at what you want.0DQ\�VKRSSHUV�ÀQG�WKHLU�VKRSSLQJ�WULSV�DUH�QRZ�few and far between. But there are ways that savvy shoppers can still visit their favorite retailers without busting their budgets.

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Organize weekly events with other kids.�0XFK�OLNH�DGXOWV��NLGV�RIWHQ�ÀQG�DFWLYLWLHV�PRUH�IXQ�ZKHQ�WKHLU�IULHQGV�DUH�DURXQG��0RWKHUV�ZKR�ZDQW�WR�LQVSLUH�WKHLU�NLGV�WR�SURWHFW�WKH�SODQHW�FDQ�RUJDQL]H�ZHHNO\�HFR�IULHQGO\�HYHQWV�IRU�WKHLU�\RXQJVWHUV�DQG�WKHLU�IULHQGV��&RQVXOW�ORFDO�SDUN�RIÀFLDOV�DQG�VHW�XS�D�SDUN�FOHDQXS�ZKHUH�NLGV�FDQ�SLWFK�LQ�E\�SLFNLQJ�XS�OLWWHU��'R�WKH�VDPH�LI�\RX�OLYH�QHDU�D�EHDFK�RU�ODNHIURQW�DUHD��.LGV�ZLOO�EHQHÀW�IURP�HQMR\LQJ�WKH�JUHDW�RXWGRRUV�ZKLOH�VLPXOWDQHRXVO\�GRLQJ�VRPHWKLQJ�JRRG�IRU�WKH�HQYLURQPHQW�

Take kids on trips to the grocery store.�0RWKHUV�DUH�RIWHQ�LQ�FKDUJH�RI�VWRFNLQJ�WKH�IDPLO\�SDQWU\��DQG�WKLV��WRR��FDQ�EH�XVHG�DV�DQ�RSSRUWXQLW\�WR�WHDFK�NLGV�DERXW�WKH�HQYLURQPHQW��:KHQ�YLVLWLQJ�WKH�SURGXFH�DLVOH��H[SODLQ�WR�\RXU�\RXQJVWHUV�ZK\�\RX·UH�SXUFKDVLQJ�RUJDQLF�IUXLWV�DQG�YHJHWDEOHV�LQVWHDG�RI�WKRVH�WKDW�PLJKW�KDYH�EHHQ�JHQHWLFDOO\�PRGLÀHG�RU�JURZQ�ZLWK�WKH�XVH�RI�

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Involve kids in the garden.�0RPV�ZKR�SODQW�ÁRZHUV�RU�WHQG�WR�WKHLU�RZQ�JDUGHQV�FDQ�LQYLWH�NLGV�WR�MRLQ�WKHP��$V�\RX�DQG�\RXU�\RXQJVWHUV�SODQW�YHJHWDEOHV��H[SODLQ�WR�WKHP�WKDW�JURZLQJ�\RXU�RZQ�IUXLWV�DQG�YHJJLHV�UHGXFHV�\RXU�UHOLDQFH�RQ�WUXFNV�WR�WUDQVSRUW�WKHVH�LWHPV�IURP�DIDU��ZKLFK�KHOSV�WR�FRQVHUYH�IXHO�

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Start a neighborhood carpool.�6LPSOH�HYHU\GD\�WDVNV�PDNH�IRU�JUHDW�OHDUQLQJ�RSSRUWXQLWLHV��HVSHFLDOO\�ZKHQ�WHDFKLQJ�NLGV�DERXW�WKH�EHQHÀWV�RI�DQ�HFR�IULHQGO\�OLIHVW\OH��0RPV�FDQ�RUJDQL]H�D�QHLJKERUKRRG�FDUSRRO�WR�JHW�NLGV�WR�DQG�IURP�VFKRRO��H[SODLQLQJ�WR�HDFK�FKLOG�WKDW�FDUSRROLQJ�UHGXFHV�IXHO�FRQVXPSWLRQ�DQG�DLU�SROOXWLRQ�

Volunteer with an environmental organization.�.LGV�EHQHÀW�IURP�YROXQWHHULQJ�LQ�QXPHURXV�ZD\V��

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Enjoyable evenings out with friends require forethought and ingenuity.

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Try something new,W�PD\�EH�WHPSWLQJ�WR�OHDQ�RQ�ROG�KDELWV�DQG�PDNH�ODGLHV·�QLJKW�RXW�WKH�UXQ�RI�WKH�PLOO�GLQQHU�DQG�GULQNV��

,QVWHDG��WKLQN�XQFRQYHQWLRQDOO\�DQG�ÀQG�ZD\V�WR�PDNH�WLPH�VSHQW�ZLWK�IULHQGV�PRUH�HQJDJLQJ��+RZ�DERXW�VLJQLQJ�XS�IRU�D�FRRNLQJ�FODVV�ZKHUH�you can socialize and learn a few QHZ�FXOLQDU\�VHFUHWV"�2WKHUZLVH��GR�VRPHWKLQJ�RXW�RI�FKDUDFWHU��$WWHQG�D�SRHWU\�UHDGLQJ�RU�YLVLW�DQ�DUW�museum.

Have a planPlan activities before everyone OHDYHV�WKH�KRXVH��2WKHUZLVH��you may waste precious time EUDLQVWRUPLQJ�ZKHUH�WR�JR�RU�ZKDW�WR�GR��7KHUH�LV�D�JRRG�FKDQFH�WKRVH�SDUWLFLSDWLQJ�LQ�WKH�QLJKW�RXW�DUH�SUHVVHG�IRU�WLPH��VR�PD[LPL]H�PRPHQWV�VSHQW�WRJHWKHU�E\�SODQQLQJ�WKH�QLJKW�LQ�DGYDQFH�

Downplay the role of alcohol$OFRKROLF�EHYHUDJHV�DUH�RIWHQ�DW�WKH�center of social occasions. Women DUH�ODUJHO\�VRFLDO�GULQNHUV��EXW�alcohol does not need to be a part of the festivities. Overconsumption of alcohol has been linked to the development of breast cancer and PD\�FDXVH�GDPDJH�WR�WKH�KHDUW�DQG�liver. Look for ways to spend time WRJHWKHU�WKDW�GRQ·W�LQYROYH�DOFRKRO�

Hire a sitter$�QLJKW�RXW�ZLWK�WKH�ODGLHV�LV�D�FKDQFH�WR�HQMR\�VRPH�DGXOW�WLPH�ZLWK�IULHQGV��+DYLQJ�NLGV�LQ�WRZ�FDQ�PDNH�LW�GLIÀFXOW�IRU�ZRPHQ�WR�UHOD[��5DWKHU�WKDQ�ZRUU\LQJ�DERXW�ZKDW�WKH�children are up to at home or if your VSRXVH�LV�JRLQJ�WR�FDOO��KLUH�D�WUXVWHG�sitter to stay with the children. This way everyone can relax and know the kids are well cared for.

Keep activities privateWomen who move between different social circles may have some friends that overlap. Rather WKDQ�ULVNLQJ�KXUWLQJ�D�IULHQG·V�IHHOLQJV��WU\�QRW�WR�DGYHUWLVH�VRFLDO�plans with everyone. This could PHDQ�UHVWULFWLQJ�SRVWLQJV�RQ�VRFLDO�QHWZRUNLQJ�VLWHV��)ODJUDQW�FKHFN�LQV�RU�VWUHDPLQJ�SKRWRV�IURP�\RXU�QLJKW�out could seem disrespectful of others and may lead others to feel left out.$�QLJKW�RXW�ZLWK�WKH�ODGLHV�LV�DQ�LGHDO�ZD\�WR�XQZLQG�DQG�HQMR\�D�respite from packed daily schedules. )ROORZLQJ�D�IHZ�VXJJHVWLRQV�FDQ�make these social opportunities HYHQ�PRUH�HQMR\DEOH�

Enjoy a successful ladies’ night out

Did you know?

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mcorp.coxfotysru/ 0875-4625-81ginrlSte et,tred Shir T EastOne



Ladies Night Out

Thursday, October 16, 20144:00 p.m. - 8:00 p.m.

Brandywine Conference CenterIL Route 2 - Dixon, IL

Questions? Call 815-625-3600, ext. 5681

Event Sponsored By: Sauk Valley Media and The Brandywine

Coming...


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Some studies indicate that self-examinations of the breast may be safer and more effective at saving lives than mammograms.

New debate over need formammograms


Changes to the body are expected during pregnancy, and weight gain is one of the changes most often associated with pregnancy. But excessive weight gain during pregnancy can cause complications for a woman and her baby.The American Congress of Obstetricians and Gynecologists reports that more than 50 percent of pregnant women are overweight or obese. Many women begin their pregnancy intending to eat healthy throughout their pregnancy. But those good intentions can get pushed aside when morning sickness makes it hard to stomach certain foods. In addition, craving certain foods for no apparent reason can make it hard to stay on course.

Other women may already be overweight at the onset of pregnancy and continue to gain weight. Women who have not lost pregnancy weight from a previous

child may begin their subsequent pregnancy at a disadvantage. Contrary to popular belief, a woman does not need to double her calorie consumption to provide nutrition for her baby. Nor should she gain too much weight. According to BabyCenter and the Institute of Medicine, the amount of weight a woman should gain during her pregnancy depends on her starting weight and her body mass index, or BMI, which measures the relationship between height DQG�ZHLJKW��,I��D�ZRPDQ·V�SUH�pregnancy BMI is in the healthy range, she should gain between 25 and 35 pounds during pregnancy. Underweight women should gain between 28 and 40 pounds. Those who are overweight or obese should gain between 11 and 20 pounds. But the amount of women gaining 40 pounds or more during pregnancy has increased by 29 percent over the last 30 years, according to the National Center

for Health Statistics. Many of these women did not begin their pregnancies with a healthy BMI.Gaining too much weight during pregnancy puts a woman and her fetus at risk for complications. Extra pounds can increase the risk of developing high blood pressure, HDUO\�VWDJH�KHDUW�GLVHDVH��W\SH�2 diabetes, and other issues. Preeclampsia, gestational diabetes and postpartum weight retention are other considerations. In terms of the fetus, cesarean delivery, stillbirth, prematurity, congenital anomalies, and childhood obesity are common among babies born to RYHUZHLJKW�PRWKHUV��:KDW·V�PRUH��obese women may not be able to elect for anesthesiology, like an epidural or spinal anesthesia, during delivery because obscured physical landmarks and excessive layers of fat can make administration risky. ,W·V�DOVR�PRUH�GLIÀFXOW�IRU�GRFWRUV�to conduct ultrasounds on obese or overweight women, making it FKDOOHQJLQJ�WR�WUDFN�WKH�EDE\·V�ZHOO�being.

Nutritionists warn that good eating habits during pregnancy should EHJLQ�DV�HDUO\�DV�WKH�ÀUVW�WULPHVWHU��Too often pregnant women do not realize they have a problem until WKH\·YH�DOUHDG\�JDLQHG�ZHLJKW��Compounding the issue is that many OB/GYN doctors do not readily discuss appropriate weight

gain with pregnant patients. Weight gain may be an afterthought to blood tests, genetic testing and lifestyle options doctors mention early on in the pregnancy. Many women feel that pregnancy is a chance to eat without regard to diet and a time to enjoy foods that PD\�QRUPDOO\�EH�RII�OLPLWV��

However, this could be a recipe for excessive weight gain. Doctors offer these recommendations for keeping healthy during pregnancy:

• Only consume an extra 300 calories per day and not until the second and third trimesters.

• Aim for 30 minutes of exercise most days of the week.

• Stock the refrigerator with healthy, fast snacks.

• Track calorie intake to make yourself more accountable.

• Lose weight before you become pregnant again.

• Talk to a nutritionist if you need help managing meals.

• Make breastfeeding part of your postpartum plan. Breastfeeding burns around 500 calories per day.

Brisk walking 30 minutes per day is one way to effectively combat excessive weight gain during pregnancy.

Obesity during pregnancy a growing problem

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