4 Her Breast Cancer Awareness INSIDE...

4
Her
Fall 2012
The Area’s Leading Women’s Magazine
INSIDE...
Breast Cancer Awareness
Local Breast Cancer Survivors
Breast Cancer Support
Self Breast Exams
Breast Cancer Myths
Healthy Breast Diet
A Publication of Kentucky Publishing, Inc.
Cynthia Bowman-Stroud, M.D.
Board cer
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Not just a
woman’s disease
Most of us think of breast cancer as a woman's disease, but in reality even men can battle breast cancer.
It is estimated that in 2012, in the United States
226,870 new cases of invasive breast cancer will be
diagnosed and 39,510 women will die of breast cancer. According to Susan G. Komen website
http://ww5.komen.org/breastcancer/statistics.html,
breast cancer in men is rare, but it does happen. In
2012, it is estimated that among U.S. men there will
be 2,190 new cases of breast cancer and 410 breast
cancer deaths.
The good news for people in our area is that we
have fantastic hospitals with some of the latest technology and very knowledgeable doctors.
Having talked to several breast cancer survivors,
there is a common thread between them all. That is,
they try to have a positive attitude and are determined
to be strong. I've also noticed that they want to encourage others to perform regular self-exams and to
get mammograms. Early detection, as with Pam
Hawkins who is featured in this issue of 4-Her, is the
key to being a successful survivor.
It is said that one in eight women will develop
breast cancer. When the size of the tumor is small the
treatment will be less invasive, so early detection may
be the very thing that saves your life.
Inside this issue you will read the story of Ginger
Atkins who survived breast cancer and she offers her
advice to our readers. She is a true cancer-free success story.
We join these women in encouraging you to have
regular mammograms and perform self-exams often.
You are not only doing it for yourself, but for your
spouse, children, parents and friends.
Larrah Workman
Fall 2012 • 4 Her • Page 3
4HER
Just for Women
INSIDE
Breast Cancer . . . . . . . . . pgs 4-12
Women’s Right to Vote . . . pg 14
1920 Fashions. . . . . . . . . . pg 16
Chocolate Bacon Muffins. . pg 20
Walker’s Bluff. . . . . . . .. . . pg 24
DYI Projects. . . . . . . . . . . . pg 31
Cute Kid Pics. . . . . . . . . . . pg 34
Publisher: Greg LeNeave
Associate Publisher: Larrah Workman
Executive Editor: Teresa LeNeave
Managing Editor: K.G. Anderson
Production Manager: Gregory Vaught
Contributing Writers:
K.G. Anderson
Larrah Workman
Jessica Castleman
Cover Layout:
Gregory Vaught
For advertising call: 270-442-7389
Visit us on the Web at: www.ky-news.com
For article submission:[email protected]
For advertisement submissions:
[email protected]
Submission Policy
Articles: We want to expand each issue by accepting articles written
by women and for women. You may send your manuscript via e-mail
to [email protected] (should be a RICH TEXT FORMAT, Quark
or Word document, attached). Manuscripts will also be accepted by
regular mail to the attention of Larrah Workman. Please make copies,
as manuscripts which come to us by regular mail cannot
be returned. The 4-Her editorial staff prefers submissions via e-mail.
Page 4 • 4 Her • Fall 2012
Breast Cancer
What every women should know about
k.g.anderson
• Every 2 minutes, there is a new
breast cancer diagnosis.
• Every 14 minutes, a life is lost to
the disease.
• Over 40,000 people will die this
year; about 400 will be men.
• 85% of all diagnoses have no
family history.
• 1 in 8 women will be diagnosed
with breast cancer.
• Breast cancer is the leading cause of death in women between ages 40 and 55.
In the United States, breast cancer is the most common non-skin cancer and the second leading cause of cancer-related death in
women. Each year, a small number of men also are diagnosed with or die from breast cancer. While the rate is lower for African
Americans than Whites, the mortality rate is higher. Women of other racial and ethnic groups have lower incidence and mortality
rates. It is estimated that approximately $8.1 billion* is spent in the United States each year on treatment of breast cancer.
Why do you see so much pink every October? October is Breast Cancer Awareness Month, which is an
annual campaign by major breast cancer organizations to increase awareness of the disease. This includes educating the public
about early detection, the cause, diagnosis, treatment, and support for survivors. The National Breast Cancer Awareness Month
(NBCAM) is a collaboration of national public service organizations, professional medical associations, and government agencies
working together to promote breast cancer awareness, share information on the disease, and provide greater access to services.
Since its inception more than 25 years ago, NBCAM has been at the forefront of promoting awareness of breast cancer issues.
Although October is designated as National Breast Cancer Awareness Month, NBCAM is dedicated to raising awareness and educating individuals about breast cancer throughout the year.
FAQs FREQUENTLY ASKED QUESTIONS
Can physical activity reduce the risk of breast cancer?
Exercise pumps up the immune system and lowers estrogen
levels. With as little as four hours of exercise per week, a
woman can begin to lower her risk of breast cancer.
Can a healthy diet help prevent breast cancer?
A nutritious, low-fat diet with plenty of fruits and vegetables
can help reduce the risk of developing breast cancer. A high-fat
diet increases the risk because fat triggers estrogen production
that can fuel tumor growth.
Does smoking cause breast cancer?
At this point in time there is no conclusive link between smoking and breast cancer. However, due to the number of health
risks associated with smoking, quitting can significantly increase survival rates.
Fall 2012 • 4 Her • Page 5
Can drinking alcohol
increase the risk of breast
cancer?
One or two drinks a day
has been shown to slightly
increase the risk of breast
cancer. The greater the levels consumed, the higher
the risk.
Is there a link between
oral contraceptives and
breast
cancer?
There is an increased risk
of breast cancer for women
under 35 who have been
using birth control pills for
more than ten years.
How often should I do a
breast self-exam (BSE)?
Give yourself a breast selfexam at least once a
month. Look for any
changes in breast tissue,
such as changes in size, a
lump, dimpling or puckering of the breast, or a discharge from the nipple. If
you discover a persistent lump in your breast or any changes
in breast tissue, it is very important that you see a physician
immediately. However, 8 out of 10 lumps are benign, or not
cancerous.
Does a family history of breast cancer put me at a higher risk?
If you have a grandmother, mother, sister, or daughter who has
been diagnosed with breast cancer, this does put you in a
higher risk group. Have a baseline mammogram at least five
years before the age of breast cancer onset in any close relatives, or starting at age 35. See your physician at any sign of
unusual symptoms.
Are Mammograms Painful?
Mammography does compress the breasts and can sometimes
cause slight discomfort for a very brief period of time. Patients
who are sensitive should schedule their mammograms a week
after their menstrual cycle so that the breasts are less tender.
How does menstrual and reproductive history affect breast
cancer risks?
Women who began their menstrual cycles before age 12, have
no children, or had their
first child at 30 or older, or
began menopause after 55
are at a higher risk.
How Often Should I
Go To My Doctor For
A Checkup?
You should have a physical
every year. If any unusual
symptoms or changes in
your breasts occur before
your scheduled visit, do not
hesitate to see the doctor
immediately.
What Kind Of Impact
Does Stress Have On
Breast Cancer?
Although some studies
have shown that factors
such as traumatic events
and losses can alter immune system functions,
these studies have not provided any evidence of a direct cause-and-effect
relationship between stress
and breast cancer. An area
currently being studied is
whether or not stress reduction can improve immune response
and slow progression in women diagnosed with breast cancer.
What are the signs and symptoms of breast cancer?
Breast cancer typically produces no symptoms when the
tumor is small and most treatable. Therefore, it is very important for women to follow recommended screening guidelines
for detect- ing breast cancer at an early stage, before symptoms develop. When breast cancer has grown to a size that can
be felt, the most common physical sign is a painless lump.
Sometimes breast cancer can spread to underarm lymph nodes
and cause a lump or swelling, even before the original breast
tumor is large enough to be felt. Less common signs and
symptoms include breast pain or heaviness; persistent changes
to the breast, such as swelling, thickening, or redness of the
breast’s skin; and nipple abnormalities such as spontaneous
discharge (especially if bloody), erosion, inversion, or tenderness. It is important to note that pain (or lack thereof) does not
indicate the presence or the absence of breast cancer. Any persistent abnormality in the breast should be evaluated by a
physician as soon as possible.
“After cancer life is all about change.”
Page 6 • 4 Her • Fall 2012
By Teresa LeNeave
No one ever anticipates being diagnosed with cancer. Count
Pam Hawkins among those people. She never imagined she
would actually be diagnosed with breast cancer, although she has
had lumps in her breast for years. Even more surprising was that
the cancer would demand that both breasts be removed to save
her life.
After being diagnosed with cancer cells in the breasts, her
first reaction was total shock. The 58-year-old former Carlisle
County resident found out she had breast cancer just one year
ago in September 2011. Since that time she has lived a whirlwind life that consisted of three major surgeries, one right after
the other, and no time to heal between surgeries.
Pam believes regular mammograms, and God, saved her life.
She said, “I’ve had regular mammograms from the age of 33.
Back then my doctor felt a lump during my annual physical and
sent me to a surgeon. The surgeon decided it was nothing to be
concerned about, but he used it as a baseline for future mammograms. After that, I had a biopsy in 1992, 1998, 2003, and 2008.
All were okay. In 2011, when I had my mammogram
they found significant change and ordered an ultrasound the same day. Then, he immediately ordered an
MRI. When he ordered the MRI, I knew something
was wrong, but I never expect it to be this drastic.”
She said this has been an eye-opening experience
and warns women to never take getting mammograms lightly. At the time she went in for her mammogram in 2011, Hawkins had not felt any different than
usual. “Actually, I didn’t have any indication that anything was any different. I had gone through five biopsies and was sure this last one wouldn’t be
any different than the other four.” she
explained, “I had already decided if
he wanted to do a biopsy, I wasn’t
doing the fifth one because the
other four had been okay. It
didn’t happen that way the last
time.”
She also never realized
how much her life would
change. Like everyone
else, she had plans for her
life and suddenly a big,
big wrench was thrown
into them. Cancer has
forced her to adapt to life
day-by-day. Now, for Pam,
life is all about change and
she said, “It has been a whole
year from the start until now. It has been a slow healing process,
no lifting, limited mobility with my arms and just about everything else. I have one more procedure on October 22nd and this
should be the end of a very painful, difficult and stressful year.”
As with all cancer patients, she had to become comfortable
with the idea that she would need to comply fully with the doctors’orders. She had to learn her physical limitations would now
be different than in her past. She had to adapt to days of feeling
terrible and with pain and muscle spasms that’s challenged her
every day for the past year. After the double mastectomy, she had
two reconstruction surgeries because the first one did not adapt
to her body.
Despite the challenges of breast cancer, she said this past year
has taught her that she can still find good and remain positive in
a bad situation. She explained, “I think prayer is the reason I
made it through these procedures so well. My church family has
prayer for me all year long. I will never forget what my pastor,
Bro. Dee Hazelwood said to me before my first surgery. He said,
“God isn’t ready for you yet. He has great things for you to
do and people to touch. I had my first surgery, October
18, 2011, but I wasn’t scared. I knew God was taking
care of me and guiding the doctors. ‘
Pam looks forward to many, many healthy years
ahead of her, enjoying her four children and two
grandchildren. She said, “I’m so grateful for all of
them. I can’t imagine life without them! I definitely
don’t take them for granted. They are my gifts from
God.”
Pam said her life is a gift that’s been given back to
her. She feels her job, now, is to help other
women by stressing the importance of
early detection. Doctors removed
both breast in the mastectomy surgery, and even though it’s been a
long, painful recovery, she hasn’t
lost sight of the blessings before
her. She says God has strengthen
her through this past year and
she looks forward to whatever
He has planned for her future.
She warned, “I just want
each and every woman to
check themselves often,
and if you feel any change,
please go see your doctor.
Early detection saves lives.”
Fall 2012 • 4 Her • Page 7
The Myth
Finding a lump in your breast means
you have breast cancer.
The Truth
If you discover a persistent lump in your breast or any
changes in breast tissue, it is very important that you see a
physician immediately. However, 8 out of 10 breast lumps
are benign, or not cancerous. Sometimes women stay away
from medical care because they fear what they might find.
Take charge of your health by performing routine breast
self-exams, establishing ongoing communication with your
doctor, and scheduling regular mammograms.
The Myth
Men do not get breast cancer.
The Truth
Quite the contrary. Each year it is estimated that approximately 1,700 men will be diagnosed with breast cancer and
450 will die. While this percentage is still small, men should
also give themselves regular breast self-exams and note any
changes to their physicians.
The Myth
A mammogram can cause breast cancer to spread.
The Truth
A mammogram, or X-ray of the breast, is one of the best
tools available for the early detection of breast cancer. It
CANNOT cause cancer to spread, nor can the pressure put
on the breast from the mammogram. Do not let tales of other
How the Pink Ribbon started. . .
The Myth
Breast cancer is contagious.
The Truth
You cannot catch breast cancer or transfer it to someone
else's body. Breast cancer is the result of uncontrolled cell
growth in your own body. You can protect yourself by being
aware of the risk factors and early detection.
The Myth
Antiperspirants and deodorants cause breast cancer.
The Truth
Researchers at the National Cancer Institute (NCI) are not
aware of any conclusive evidence linking the use of underarm antiperspirants or deodorants and the subsequent development of breast cancer.
For more information, please visit:
http://www.cancer.gov/cancertopics/factsheet/Risk/AP-Deo.
Great
Gift
Baskets!
Baskets!
COWPA
T
Y’S
S
TIE
The woman was 68-year-old Charlotte Haley, the
granddaughter, sister, and mother of women who
had battled breast cancer. Her peach-colored
loops were handmade in her dining room.
Each set of five came with a card saying:
“The National Cancer Institute annual budget is
$1.8 billion, only 5 percent goes for cancer prevention. Help us wake up our legislators and America
by wearing this ribbon.”… Then Self magazine
called... and the rest is history.
The Myth
Having a family history of breast cancer means you will get it.
The Truth
While women who have a family history of breast cancer
are in a higher risk group, most women who have breast
cancer have no family history. If you have a mother, daughter, sister, or grandmother who had breast cancer, you should
have a mammogram five years before the age of their diagnosis, or starting at age 35.
PAT
T
Breast Cancer Myths
people's experiences keep you from having a mammogram.
Base your decision on your physician's recommendation and
be sure to discuss any questions or concerns with your doctor.
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Page 8 • 4 Her • Fall 2012
DANCE PARTNERS
Murray State joins Western Baptist on 2012 Pink Glove Dance
After overwhelming response to Western Baptist
Hospital’s first Pink Glove Dance last year, the
hospital is preparing its second breast cancer
awareness video with the help of Murray State
University.
The Pink Glove Dance is entering its fourth year
as a national contest. Western Baptist was one of
135 participants last year, finishing 6th with more
than 32,000 views on YouTube.
More than 225 hospital employees, representing
all departments, danced last year; and filming is
under way for the second video.
This year, filming also is under way at Murray
State University. “Western Baptist is a regional
medical referral center, and Murray State University is our regional university,” Rains said, “so this
is the perfect partnership to remind women in
our region that early detection of breast cancer
saves lives.”
Fall 2012 • 4 Her • Page 9
One in eight women will develop breast cancer,
making it the leading cause of cancer death
among women. The awareness video will be distributed during October – Breast Cancer Awareness Month – in a social media campaign,
reminding women to get annual mammograms
for early detection.
See pinkglovedance.com from Oct. 12-28 to view
the video and share with your friends. You can
vote once daily via Facebook to show your support for the project. The top three winners are
awarded cash prizes for breast cancer education.
About the Pink Glove Dance
Three years ago Medline produced the original Pink Glove Dance video
to raise breast cancer awareness and it took on a life of its own. The video
has since generated more 13 million views on YouTube and inspired countless pink glove dance videos and events around the world.
The response to the original video from the healthcare community, survivors and family members of survivors was overwhelming and heartwarming. As a result, in 2010, more than 4,000 healthcare workers and breast
cancer survivors from San Francisco’s Golden Gate Bridge to New York’s
Times Square and many sites in between participated. Last year, with continued large interest in the videos and the campaign, the first online nationwide competition was launched to find the best Pink Glove Dance video.
The competition featured 139 videos from hospitals, nursing homes,
schools and other organizations throughout the U.S. and Canada. The competition quickly became a national social media phenomenon with the
videos receiving more than 1.2 million views, a half a million votes and
thousands of tweets, blogs and texts. Lexington Medical Center in West Columbia, S.C., won first place with 61,054 votes. This year, the second annual national Pink Glove Dance video competition is on. To register for the
competition and for complete rules, go to pinkglovedance.com
At the Pink Glove website, each time you purchase any of their Pink
Ribbon products, Medline will make a contribution to the National Breast
Cancer Foundation (NBCF) to fund mammograms for women who cannot
afford them and for other prevention and awareness efforts. To date, they
have donated more than $750,000 to the NBCF.
Page 10 • 4 Her • Summer 2012
New research suggests women looking to prevent
breast cancer after menopause may want to consider dietary changes, including adopting Mediterranean eating
habits, to reduce their risk.
According to information published in the American
Journal of Clinical Nutrition, Greek post-menopausal
women who rated highly in terms of researching scores in
their consumption of foods that fit with a Mediterranean
diet were 22 percent less likely to develop breast cancer
during the study than others. Although the diet is not a
cure-all for breast cancer, researchers estimate that if all
women in their study population had closely adhered to a
traditional Mediterranean diet, about 10 percent of the 127
postmenopausal breast cancers in the group would have
been avoided.
It has long been believed that a Mediterranean diet has
many positive effects on personal health. Although studies
have only been conducted on breast cancer thus far, there
is also hopeful evidence that the diet may reduce the risk
for other cancers, including colon and stomach cancer, as
well as reduce the chances for heart disease.
What Is a Mediterranean Diet?
Nations in the Mediterranean region, including Italy,
Greece, Turkey, and Spain, have historically had lower
rates of heart disease and some cancers, including breast
cancer, compared with other European countries and the
United States. Researchers believe there is a correlation
between the foods Mediterranean people eat and the rates
of cancer and other illnesses.
A traditional Mediterranean diet is rich in seafood,
heart-healthy fish, vegetables, whole grains, legumes,
nuts, and olive oil. It is relatively low in dairy and red
meat products. According to the Mayo Clinic, most if not
all major scientific organizations encourage healthy adults
to adopt a diet similar to the Mediterranean diet to prevent
major chronic diseases.
For a Mediterranean diet consider the following:
• Base every meal on the consumption of fruits, vegetables, grains, olive oil, beans, nuts, legumes, seeds, herbs,
and spices.
• Consume fish and seafood often, at least two times per
week.
• Enjoy moderate portions of poultry, eggs, cheese, and
yogurt daily to weekly.
• Reduce and limit consumption of meats and sweets.
Experts say that if the Mediterranean diet does have a
preventative nature toward breast cancer and other illnesses, it is likely due to the antioxidant components of
the diet. The Mediterranean diet is rich in antioxidants,
which protect cells from damage that may lead to diseases.
The diet also helps to promote a health body weight,
which is instrumental in keeping the body in top form and
helping with immune system function.
A Mediterranean Diet
may help fight breast cancer.
Fall 2012 • 4 Her • Page 11
Breast Cancer Support Organizations
American Cancer Society www.cancer.org
American College of Obstetricians & Gynecologists www.acog.org
American College of Radiology www.acr.org
The American Medical Women's Association www.amwa-doc.org
CancerCare www.cancercare.org
National Medical Association www.nmanet.org
The Oncology Nursing Society www.ons.org
Susan G. Komen for the Cure® www.komen.org
National Cancer Institute www.cancer.gov
To get started on the path
of healthy Mediterranean
eating, enjoy this recipe
for Eggplant Dip.
Eggplant Dip
1 medium eggplant
2 tablespoons lemon juice
1/4 cup extra-virgin olive oil
1/2 cup finely chopped red onion
1/4 cup plain Greek yogurt
1 small red bell pepper, finely chopped
1 small chile pepper, such as jalapeno, seeded and
minced (optional)
2 tablespoons chopped fresh basil
1 tablespoon finely chopped flat-leaf parsley
1/4 teaspoon cayenne pepper, or to taste
1/4 teaspoon salt
Position oven rack about 6 inches from the
heat source; preheat broiler. Line a baking pan
with foil. Place eggplant in the pan and poke a few
holes all over it to vent steam. Broil the eggplant,
turning with tongs every 5 minutes, until the skin
is charred and a knife inserted into the dense flesh
near the stem goes in easily, 14 to 18 minutes.
Cool on a cutting board until ready to handle.
Put lemon juice in a medium bowl. Cut the
eggplant in half lengthwise and scrape the flesh
into the bowl, tossing with the lemon juice to help
prevent discoloring. Add oil and stir with a fork
until the oil is absorbed. (It should be a little
chunky.) Stir in yogurt, onion, bell pepper, chile
pepper (if using), basil, parsley, cayenne and salt.
If the eggplant has a lot of seeds it may be bitter. Add a dash of salt to sweeten the dip.
Serve with whole-wheat crackers, wedges of
toasted pita, or fresh vegetable slices.
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Page 12 • 4 Her • Fall 2012
Advice
from a
Breast
Cancer
Survivor
by Jessica Castleman
Staying positive and determined is said to be easier said
then done when it comes to cancer, but for Ginger Atkins, she
didn’t give herself any other
choice.
Originally from Hickman, KY
now living in Paducah, KY with
her husband Bo, Ginger is a very
active woman. Being a Nursing
Home Administrator at Life Care
of LaCenter while also making
sure to have time to farm and
play a round of golf she was just
to busy to let breast cancer slow
her down.
Ginger was diagnosed with breast cancer in 2006, she was just 34 years old. She was diagnosed with Ductal Carcinoma In
Situ, which means the cancer was in the duck of the breast. Being very fortunate that she had minimal invasion of the surrounding tissue and how not spread to the lymph nodes. “We found my cancer is the most unusual way, when my husband
would hug me and squeeze me tight, I would have pain in my left nipple.” said Ginger. After some complaints her husband,
Bo, encouraged her to see a physician. She went to Dr. Kelly Anunciato, who felt she needed a mammogram. From mammogram and ultra sound, the area of concern was identified.
Ginger was referred to a surgeon, Dr. David West who performed a lumpectomy and identified her cancer. “I give both of
those physicians a great deal of credit for my great outcome.” From there she was sent to the Vanderbilt Breast Center in
Nashville, TN. Her treatment involved the decision to per form a bilateral mastectomy and reconstruction. “My prognosis is
great…..6 years cancer free!!” Currently Ginger requires no additional treatment.
When asked what her advice be to women whose shoes she has been in Ginger had this to say: “My advise to women is to
not be afraid of cancer, its just a thing that has to be overcome. Cancer is not always a death sentence. I have been blessed with
a great family and wonderful friends in my life. Lean on the people you love for support and move forward. Ignoring it and
hoping it goes away never works. You have to face it, head on, and be determined it will never beat you. I am always amazed
by the number of women who don’t take the time to have regular mammograms and pap smears. Your health is so important,
and should not be ignored.” So for this farm girl staying positive and determined was what she did and still continues to do this
day in everything she does!
Fall 2012• 4 Her • Page 13
Foods to Avoid During
That Time of the Month
With all the cramps, bloating, irritability and weight gain—sometimes PMS hits
you hard for no reason. But here's the thing I have discovered in my recent research is
that number of foods and substances that can make your symptoms even worse. I
found it interesting and informative, so forgive my pun when I say, "It can't hurt to
try."
Caffeine
Alcohol
Recent studies found that the more coffee a woman drinks, the
worse her PMS conditions are. Caffeine can increase breast
tenderness, anxiety, irritability and mood swings. Caffeine
robs the body of B vitamins, which are important for keeping
hormone levels in balance.
Limit your intake, or try none at all, during your period. It can
act as a depressant and make you irritable.
Refined Sugar
White sugar hampers the absorption of magnesium, an important nutrient, causes large fluctuations in blood-sugar levels,
which can make you feel fatigued, and it also can rob your
body of B vitamins.
Eggs
During your period, pass up eggs in favor of egg whites. The
fat content in eggs can interfere with the absorption of magnesium.
Gum
Chewing gum causes you to swallow excess air, and this aggravates bloating. So spit your gum out.
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Women’s fight to Vote
Page 14 • 4 Her • Fall 2012
History that should not be taken for granted.
My mother was born into an America where women did
not have the right to vote. That doesn't seem that long
ago. It amazes me how little today's younger generation
of women know about women's history. With the upcoming election approaching on the calendar I feel that it is
important to know how hard women fought for that right
well over 100 years after the founding of our country.
by k.g.anderson
Several generations of woman suffrage supporters lectured, wrote, marched, lobbied, and practiced civil disobedience to achieve what many Americans considered a
radical change of the Constitution. Some pursued a strategy of passing suffrage acts in each state—nine western
states adopted woman suffrage legislation by 1912. Others challenged male-only voting laws in the courts. Militant suffragists used tactics such as parades,
silent vigils, and hunger strikes. Often supporters met fierce resistance. Opponents
heckled, jailed, and sometimes physically
abused them.
By 1916, almost all of the major suffrage
organizations were united behind the goal of
a constitutional amendment. When New York
adopted woman suffrage in 1917 and President Wilson changed his position to support
an amendment in 1918, the political balance
began to shift. Few early supporters lived to
see final victory in 1920.
On Election Day in 1920, millions of
American women exercised their right to
vote for the first time. It took activists
and reformers nearly 100 years to win
that right, and the campaign was not
easy. Passed by Congress June 4, 1919,
and ratified on August 18, 1920, the 19th
amendment granted women the right to
vote declaring for the first time that they,
like men, deserve all the rights and responsibilities of citizenship.
Achieving this milestone required a
lengthy and difficult struggle; victory took decades of agitation and protest. Beginning in the 1800s, women organized, petitioned, and picketed to win the right to vote.
Pictured are Suffragists Parading down 5th
Avenue in New York City in 1917.
Fall 2012 • 4 Her • Page 15
Ten Suffragists Arrested While Picketing at the White House
on August 28, 1917
Women started parading in front of the White House for "woman suffrage," women's right to vote, during January 1917. On August 28 of that
year, 10 suffragists were arrested. The women wanted President Woodrow
Wilson to support the proposed Anthony amendment to the Constitution,
which would guarantee women the right to vote. They started off standing
silently, holding picket signs reading, "Mr. President, what will you do for
Woman Suffrage?" and "How Long Must Women Wait for Liberty?" Riding through the White House gates, his wife by his side, President Wilson
customarily tipped his hat to the protestors.
Between June and November 1917, 218 protestors from 26 states were
arrested and charged with "obstructing sidewalk traffic" outside the White
House gates. During that time, messages on the picket signs became more
demanding.
What was the suffragists' next move?
The leader of the National Woman's Party, Alice Paul, staged a hunger
strike in jail after her arrest. Prison doctors had to force-feed her and others.
With all the pressure from publicity generated by the White House pickets,
the arrests and forced-feedings of women protestors, President Wilson finally lent his support to the suffrage amendment in January 1918. Congress
approved it, and on August 18, 1920, with the ratification of the Nineteenth
Amendment, women achieved the right to vote. That date is now commemPortrait of Alice Paul, a leader in the cause of women
suffrage.
Photographs Division, Library of Congress.
orated as Women's Equality Day.
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Page 16 • 4 Her • Fall 2012
Fashion in 1920
After World War I, America entered a prosperous era and
social customs and morals were more relaxed brought on by
the end of the war and the booming of the Stock Market.
Women got the vote in 1920 and were entering the workforce
in record numbers. There was a revolution in almost every aspect of activity and fashion was no exception.
Clothing changed with women’s changing roles in modern
society, particularly with the idea of freedom for women. Society matrons of a certain age continued to wear conservative
dresses. Meanwhile younger women now made sportswear
into the greatest change in post-war fashion. Dresses evolved
into shorter skirts with pleats, gathers, or slits to allow motion
to rule women’s fashion for the first time in history.
Women "bobbed," or cut, their hair short to fit under the
popular hats and low-waisted dresses with fullness at the hemline allowed women to kick up their heels dancing the
Charleston.
By the end of the Twenties, the younger generation combined the idea of classic design from the Greeks and Romans
with gowns of elegant simplicity. Departing from the chemise,
clothes returned to an awareness of the body beneath the gown
Women 100 Years ago Were…
• Were more male dominated and estricted by laws that impaired gender equality
• Women were either tied to grueling domestic chores or if affluent, forced to live lives of leisure
with little opportunity for personal or professional fulfillment
• Were more financially dependent on their husbands
• Were more likely to die by the age of 48 rather than by today’s current lifespan of 78
• Were blessed if they were able to overcome infections or surviving the rigors of giving birth
• Traditionally wore only black after they entered menopause and remained in this color until the
end of their lives
• Were not allowed to practice medicine
• Suffered more from depression
• Were forced to wear uncomfortable and restrictive undergarments
• Were allowed to be physically assaulted by men as long as the bruise that remained behind
was no larger than the size of a man’s thumb – remember the saying “Rule of Thumb”?
Vintage Recipes
Fall 2012 • 4 Her • Page 17
by k.g.anderson
I had a lot of fun and spent hours looking for recipes from the 1920’s.
I decided not to print the ones that had raccoon meat, lye and other things we
don’t eat much of today. I did choose some be that would perhaps easy to try
with today’s ingredients, so let’s have a taste of 1920.
OATMEAL CROQUETTES
1 cup cold cooked oatmeal seasoned with salt and pepper; ½ cup salmon or any cold chopped meats; ½ cup
mashed or chopped Irish or sweet potatoes; ¾ cup bread
or cornbread crumbs. Make into balls, dip into beaten
egg and fry in butter.
CABBAGE STUFFED WITH HAM
Remove the heart from a large head of cabbage. Fill with
chopped ham mixed with yolk of an egg. Season well.
Fold the leaves over and tie cabbage in cloth and boil
until cabbage is tender. Mustard may be added to ham.
BERRY FRITTERS
1½ pints flour, ½ cup cream or tablespoon of melted butter, pint milk, 6 eggs, 1 teaspoon salt, mix well, add either
blackberries, currants, gooseberries or raspberries and
fry by spoonfuls. Serve with hard sauce (whatever that is!)
BOSTON
BROWN BREAD
1 cup corn meal; 2
cups graham; 1 cup
flour; 1 cap molasses; 3 cups milk
(sweet or sour); 2
level teaspoons soda;
salt. Steam 3 hours.
GINGER BREAD
1 cup sugar, ½ cup butter, ¾ cup molasses. 1 cup milk,
1½ teaspoons soda, 2 eggs, 4 cups flour, 4 teaspoons
ginger, 1 teaspoon cinnamon, 2 teaspoons salt. Melt butter, add milk and molasses, then add dry ingredients
sifted together.
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Page 18 • 4 Her • Fall 2012
Is Your Hair Aging You?
by k.g.anderson
I have had long hair most of my life. I enjoy having it long in the summer
because I can braid it back or ponytail it for an easy look. I had already decided
to get a lot of it cut off at my next appointment when my new issue of MORE
magazine arrived which had an article called "Is Your Hair Aging You". Considering I am approaching my 60th birthday, the article was right on point. I discussed
it with Alvin at Al's Rat-N-Roll and knew I had to use the info for my article. Of
course after I got most of my hair cut off, the compliments I have received made
me second guess my decision to wait so long between cuts.
Here are some their "mane" missteps to avoid as you get older.
Very Dark Color - In our quest to erase the grays, many women over color their
hair giving it a monochromatic inky dark color. Soften your hair's base color a
little to give your face a more youthful glow.
Don't cling to a once favorite cut. - Update your due yearly with subtle changes.
Don't think you are too old for the current styles, you can modify trends to suit
your age.
An overly sleek look or an all-one-length mane - Even if you have beautiful
healthy hair long straight hair looks dated and drags down your whole look.
Remove some of the length that weighs down your hair and add a few layers to let
it swing and move. Finger tousle your hair for a fresh bouncy look or even add
some bangs to change your look.
Dry dull strands - Nothing looks more youthful and vital than healthy shiny hair.
You do anti aging treatments for your skin so don't forget your hair. Below is a
treatment Alvin recommends.
Argan Oil is one of the world’s most precious oils, a beauty secret women of the Moroccan
desert have known for centuries. It is used locally as a food source, a cosmetic, a topical ointment, and for cooking. Argan oil is sometimes called “liquid gold”, and is believed to be one of
the reasons Moroccan women maintain supple, radiant skin even as they live in the dry climate.
The Argan tree is native to the region of southwest Morocco. The Argan tree blooms twice a year
from which the Argan fruit is harvested and cold-pressed by hand. Argan oil used in DermOrganic® Hair and Skin Care product
comes from Morocco and is certified 100% organic according to USDA NOP Standards by Ecocert. His Majesty The King of
Morocco has made the Argan cultivation industry a women-only business. The women of southwest Morocco have banded together to help teach the cultivation of the Argan fruit and preserve the traditional cold-pressing of the Argan oil. The larger purpose of this initiative is to help elevate the socioeconomic status and improve literacy rates of the women of Morocco.
Conditioning Shampoo
Gentle sulfate-free formulaSafe for Color Treated Hair
DermOrganic® Conditioning Shampoo provide a rich, luxurious lather that makes other sulfate-free shampoos jealous!
Masque Conditioner Intensive Hair Repair
DermOrganic® Masque is an intensive deep conditioner that
revitalizes and repairs damaged hair from the inside out. It has
unique properties that won’t build-up, or over-proteinize the
hair, making it safe for everyday use.
Leave-in Treatment
DermOrganic® Leave-In Treatment, based on Morrocan Argan
Fruit Oil, has the unique quality of instant absorption into hair.
It restores shine and softness while strengthening brittle hair.
Replenishes nourishment to dry, damaged, colored hair. Protects hair from styling heat and UV damage.
Fall 2012 • 4 Her • Page 19
Unusual
Uses For
Your Nail
Polish
Remover
Nail polish remover might not be as ubiquitous as, say, vinegar. But, if you have a bottle hanging
out underneath the bathroom sink, you're in luck: You can use this beauty product on a bunch of
uses around the house. Though the 100% acetone formula is preferable, these tips will also work
with non-acetone versions. Here are my favorite other uses for nail polish remover.
Super Glue "Cure"
Nail polish remover does a great job of dissolving super glue. Just dampen a cotton swab, and
rub it along your skin to break down the glue.
Sticker-be-gone
After you peel the sticker off of the window,
wipe the residue down with nail polish remover.
It dissolves the sticky residue.
Keyboard Cleaner
No matter how clean your hands are, dirt, dust
and debris settle on your keyboards. Dip a cotton
swab in nail polish remover and gently scrub off
the keys. It will make your desktop all the more
cleaner.
Scuff Eraser
On a vinyl floor, scuff marks can become a daily
nuisance. To erase these imperfections, simply dab
a little nail polish remover onto a paper towel (or
rag) and wipe away. (Do a patch test prior to tackling that big scuff.)
China Stain Removal
If that beloved saucer is looking worse for the
wear, it's time to bust out the nail polish remover...and a cotton swab. Lightly "scrub" the
stain, then wash with soap and water.
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ChocolateBacon Muffins
Page 20 • 4 Her • Fall 2012
Being such a fan of cooking shows, I have followed
Fabio Viviani since I first saw him on Master Chef.
I discovered this amusing recipe of his and it is my
chocolate recipe for this issue along with some of his
chocolate tips. His amazing 'chef's cupcake' blends two
favorites, chocolate and bacon perfectly together and is
super easy to bake.
k.g.anderson
• Cocoa powder quickly becomes chocolate with
the quick addition of butter and sugar.
• Never substitute milk chocolate for melting
recipes calling for something else: the milk solids
will affect the recipe.
• When melting chocolate, always chop it up first
so that it melts evenly. When melting chocolate
over direct heat, use a LOW temperature.
• Sweet and Salty: A hint of salt makes sweet
treats taste better: salt awakens our taste buds,
making them more receptive to sweetness.
• How to make a perfectly textured muffin: temper
the chocolate slowly so it's incorporated into the
butter evenly. Whisk the sugar into the eggs aggressively, to make sure it's incorporated evenly.
Rich Bacon Chocolate Muffins
Recipe by Fabio Viviani
Yields: 20-24 muffins
Ingredients:
6 oz. bittersweet chocolate, chopped
4 oz. unsweetened chocolate, chopped
12 oz. unsalted butter
2 cups white sugar
6 large eggs
½ lb. bacon, baked or fried crisp
1 3/4 cups all-purpose flour
Directions:
Heat the oven to 350 degrees.
Bring water to boil in a medium saucepan.
Place both chocolates and butter in a glass or
metal bowl, and place the bowl over the
saucepan of boiling water.
Mix until butter and chocolate are melted
and smooth.
In a large bowl, whisk the eggs and sugar
until light and fluffy.
Chop bacon into small pieces.
Add the melted butter and chocolate to the
eggs and sugar, and whisk till blended. Add
bacon, and then fold in flour.
Using a medium sized ice-cream scoop,
scoop batter into lined muffin tins and fill about
¾ full.
Bake for about 30 minutes, until muffins
rise slightly, and the tops crack.
Remove from pan and cool for 10-15 minutes.
Fall 2012 • 4 Her • Page 21
Odd Facts About 4 Well Known Foods
1. Philadelphia Brand cream cheese was
made in New York.
3. SPAM stands for something!
American cream cheese was an attempt to replicate the
style of French neufchâtel cheese as it was made in the 1800s.
Cream cheese was first made in 1872 in New York State by
dairyman William A. Lawrence. Eight years later, the enterprising cheese distributor A. L. Reynolds packaged the cheese
in foil wrappers and called it Philadelphia Brand because the
public associated the City of Brotherly Love with high-quality
food products. To this day, Philadelphia cream cheese has a
monopoly on the cream cheese market.
In 1937, in Austin, Minnesota, the Hormel Company developed the first canned meat product that did not require refrigeration. Made of chopped pork shoulder and ham (a cut from
the pig's buttock and thigh), it was marketed simply as
"Hormel Spiced Ham." The public's response was anticlimactic so a decision was made to offer a prize to the person who
could think up a catchy new name. The winning entry was
"Spam". Several versions of the name's meaning are in circulation - the two most credible are: It's a blend of "spice" and
"ham," and it stands for "Shoulder of Pork and Ham."
2. Gatorade has something to do with "Gators"
4. What does the Frisbee have to do with pie?
In 1965, a coach for the Florida Gators college football
team and one of the university's kidney specialists came up
with a concoction of water, salt, sugar, and lemon juice to
keep the school's football players hydrated and energized
while playing football under the hot Southern sun. Two years
later, Gatorade was marketed nationally and has since netted
the University of Florida more than $90 million in revenues.
B.U.M.C.
Broadway United Methodist
701 Broadway • Paducah
Mothers Day Out
Fall Program
Meet Tues. & Thurs. 9-2 p.m.
Fall Session -1 day $16/day
2 days $15/day
Fall Session- Drop -In $20/day
Registration $40 (Fall Session)
Mother’s Day Out is one of the longest-running
programs of its kind in the city of Paducah,
providing a safe environment for young children
during the week. The 2012 Fall Session runs
Tuesday and Thursday and the
Summer Session is Thursday only.
Call 443-2401 ext 216 for more
information about Mother's Day
Out and Parent's Night Out.
The Frisbie Pie Company of Bridgeport, Connecticut, sold
pies. Local college students used the empty tins (embossed
with the words "Frisbie's Pies") to play catch. In 1948, Walter
Morrison and Warren Franscioni found a way to capitalize on
this free toy by creating a plastic version called the Flyin'
Saucer and later renamed the Pluto Platter Flying Saucer.
(This was after the alleged UFO sightings in Roswell, New
Mexico.) When the founders of Wham-O bought rights to the
toy and renamed it Frisbee, sales truly went out of this world.
Page 22 • 4 Her • Fall 2012
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One recipe wins
Million Dollar Grand Prize
Christina Verrelli turns less than $15 worth of
ingredients into $1 million.
The Devon, Pa., cook beat out 99 other contestants to win the 45th Pillsbury Bake-Off in Orlando
with her Pumpkin Ravioli with Salted Caramel
Whipped Cream. Her entry was inspired by a favorite restaurant treat: sweet doughnuts with three
dipping sauces.
Judge Jeff Houck, food reporter at the Tampa
Tribune, said Verrelli's "recipe really pushed the
boundaries of the definition of ravioli. The pastry
was an absolute knockout and the filling is so versatile. It can be a wonderful dessert for Thanksgiving or the Fourth of July."
Verrelli, who also won a GE kitchen-appliance
package valued at $10,000, was a finalist in the
2010 Bake-Off with Savory & Sweet Breakfast Biscuit Sliders.
"That contest introduced me to a whole subculture of people who enter cooking contests," said
Verrelli, who has since entered many local competitions. "I have only won with savory dishes so it
was a nice surprise I didn't have a jinx on sweets."
Verrelli, 43, found out that she was a grand-prize
finalist, when she was named the winner of the
Sweet Treats category on "The Martha Stewart
Show" broadcast from The Peabody Orlando,
home of the 2012 Bake-Off. She was up against
three other category finalists, who each won
$5,000 and a GE appliance package worth $3,000.
Out of tens of thousands of submissions, one
recipe rose to the top and won the one MILLION
dollar grand prize! And the winning recipe, that is
perfect for this fall, is.............
Fall 2012 • 4 Her • Page 23
Pumpkin Ravioli
with
Salted Caramel
Whipped Cream
By Christina Verrelli of Devon, Pennsylvania
Start to Finish: 1 hour 10 minutes Servings: 12
4 tablespoons LAND O LAKES Butter, melted
2 packages (3 oz each) cream cheese, softened
½ cup canned pumpkin
1 LAND O LAKES Egg Yolk
½ teaspoon McCormick Pure Vanilla Extract
¼ cup sugar
5 tablespoons Pillsbury BEST All Purpose Flour
½ teaspoon McCormick Pumpkin Pie Spice
1/3 cup Fisher Chef's Naturals Chopped Pecans,
finely chopped
2 cans Pillsbury Crescent Recipe Creations
refrigerated seamless dough sheet
1 cup heavy whipping cream
1/8 teaspoon salt
5 tablespoons Hersey's caramel syrup
4 tablespoons McCormick Cinnamon Sugar
1. Heat oven to 375 degrees Fahrenheit. Brush 2
large cookie sheets with 2 tablespoons of the
melted butter. In a large bowl, beat cream cheese
and pumpkin with electric mixer on medium speed
about 1 minute or until smooth, Add egg yolk,
vanilla, sugar, 3 tablespoons of the flour and pumpkin pie spice; beat on low speed until blended. Reserve 4 teaspoons of the pecans; set aside. Stir
remaining pecans into pumpkin mixture.
2. Lightly sprinkle work surface with 1 tablespoon of
the flour. Unroll 1 can of dough on floured surface
with one short side facing you. Press dough into 14
by 12 inch rectangle. With pairing knife, lightly score
the dough in half horizontally. Lightly score bottom
half of dough into 12 squares (3x2 ¼ inch each).
Spoon heaping tablespoon of pumpkin filling onto
center of each square. Gently lift and position unscored half of dough over filling. Starting at the top
folded edge, press handle of wooden spoon firmly
between mounds and along edges of pumpkin filling
to seal. Using toothpick, poke small hole in top of
each ravioli. Using a pizza cutter or sharp knife, cut
between each ravioli; place one inch apart on
cookie sheets. Repeat with remaining one tablespoon flour, dough sheet and filling. Brush ravioli
with remaining two tablespoons melted butter.
3. Bake 9-14 minutes or until golden brown.
4. Meanwhile, in medium bowl, beat whipping cream
and salt with electric mixing on high speed until soft
peaks form. Beat in 2 tablespoons of caramel syrup
until stiff peaks form. Transfer to serving bowl; cover
and refrigerate.
5. Remove ravioli from oven. Sprinkle ravioli with
two tablespoons cinnamon sugar; turn. Sprinkle with
remaining cinnamon sugar.
6. To serve, place two ravioli on each of 12 dessert
plates. Drizzle each serving with scant teaspoon of
the caramel syrup; sprinkle with reserved chopped
pecans. With spoon, swirl remaining one tablespoon
caramel syrup into bowl of whipped cream. Serve
warm ravioli with whipped cream.
Page 24 • 4 Her • Fall 2012
by k.g.anderson
Within an hours drive of Paducah is a treasure
for anyone seeking a special afternoon or
evening out.
Growing up in Southern Illinois, I could have never imagined having such a great concert venue among the rolling
hills along the Big Muddy River as beautiful as Walker's
Bluff.
Add to that the beautiful Legends first class restaurant,
General Store, a family picnic area and a drive through
rows of grapevines . . . it is even more surprising.
Walker's Bluff is a complex of natural scenic wonder,
gourmet food and wine, as well as a concert venue that has
been featuring top name entertainment.
Walker's Bluff is a 160 acre complex that is still
being developed as the premier vineyard and destination in the tri-state region. Cynde and David
Bunch are the visionaries of Walker's Bluff. The
soft rolling hills, fertile acreage and a heritage
steeped in memories started the creation of Walker's
Bluff in 2008. The land had been in Cynde Bunch's
family since 1934 and their initial plan included
building a modest home where they could enjoy the
seasons along with a small vineyard for David to experiment with his passion for wine. A small gazebo was added on the river bluff to host family reunions and weddings. That gazebo became the first step in creating this incredible entertainment complex .Whether you're looking
to host an event, celebrating a special day or just escaping for an fine evening out, Walker's Bluff offers the very best
in food, drink, amenities and atmosphere. They also have offered the area an impressive line-up of concerts.
It also was the perfect place to see a recent "Heart" concert. On the carefully tiered lawn surrounding the Legends
Restaurant, fans set-up lawn chairs and blankets for the perfect view of the stage. I last saw Heart in 1975 and I was
excited to see them scheduled to play at Walker's Bluff. It also proved to me that women of my age can still really
rock it! I was also surprised to see old friends from Southern Illinois that I haven't seen in over 30 years. It seems
that everyone in Southern Illinois was there as well as friends that we ran into from Paducah.
The concert venue has been designed to offer everyone
a great view of the stage and a large video screen showing the concert off to the side added an extra view for
all. It was easy to get up close to the stage which was
great for taking photos.
Fall 2012 • 4 Her • Page 25
The General Store at Walker's Bluff is a casual market
with a full-service filling station complete with retro
pumps that makes for a nostalgic introduction to the
store's other specialties. Unique jewelry styles, children's toys and decorative conversation pieces cover the
General Store's shelves. Classic goodies, gourmet
pantry items and Walker's Bluff's signature products,
like savory spreads, sweet preserves and even local
eggs are available. Made-to-order deli and in-house
bakery, the General Store's casual eats always hit the
spot.
Situated for prime views of the grapevines across Jewell Lake, the Gazebo is another gem. Its extensive wine
bar and full menu serve the surrounding scenic recreation area. Families can enjoy the Kids Castle playground and inflated bounce houses as well as fishing
off the bank of Jewell Lake is a perennial favorite. A
life-size outdoor chessboard and scattered picnic tables
offer playtime for all. Along the northeast border of the
Gazebo grounds, the Big Muddy River gently leads a
lovers' walk amid original sculptures that accent the
natural landscape.
The Tasting Room is a 2,400-square-foot lounge that
also houses a 7,380-square-foot processing facility. The
full-service bar features a wide selection of beer, cocktail and wine selections enjoyed by swill seekers and
novices alike. The beautifully carved bar was regionally
imported from Italy in pieces for Berra's Tavern in
nearby Herrin, Illinois, where it first began serving locals a century ago.
Philanthropy and giving back to the community is important to Cynde and David. Supplying jobs for over 200 people in addition to hundreds of local vendors and artists
provided an avenue to give back to the Southern Illinois community. Having achieved success by developing a national managed care company, Cynde and David took their entrepreneurial expertise and began construction on
what has evolved into a luxurious resort of breathtaking scenery, gourmet cuisine and pleasurable pastimes. You
will be drawn to Walker's Bluff for its tranquility, style, romance, music and family activities.
To find Walker's Bluff from I57, take exit 54B to merge onto W DeYoung St/IL-13 toward Carbondale. Continue to
follow IL-13. Turn right at N Reed Station Rd. Turn right at Vaughn Rd. Turn left to stay on Vaughn Rd. Turn left at
N County Line Rd and follow to Walker's Bluff.For more info and scheduled events visit: walkersbluff.com or call
618-559-4893 for the Legends restaurant.
concert photos by k.g.anderson
Page 26 • 4 Her • Fall 2012
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Fall 2012 • 4 Her • Page 27
Quiz
Can You Pass
These Fitness Tests?
How many you can answer "yes" to?
Do you: Feel energized 14 hours after waking up?
If you woke up at 7 a.m., you should still feel awake and
active at 9 p.m. Exercise is a known energy booster.
One large study found that sedentary people who followed a regular exercise program had less fatigue than
people who didn't work out, according to WebMD.
Can you: Carry large containers of milk or water in
each hand, without feeling strain?
Being able to tote a gallon (which weighs about 8
pounds) isn't just about the size of your biceps. That
strength also comes from your shoulders, back, chest,
knees, and more-all important muscle groups to keep
strong as you get older. A lack of strength can make you
more vulnerable to injury, as well as conditions like
arthritis, osteoporosis and even depression and dementia.
Older adults, with arthritis, who have followed a
strength training program for 16 weeks had pain levels
that decreased by 43 percent.
Can you: Twist and look behind you without moving
your feet?
This test demonstrates good core strength and flexibility;
both keys for a strong, healthy, pain-free back.
Can you: Carry a large basket of clothing up and down
two staircases, without struggle or strain?
This is a test of strength, cardiovascular endurance, and
balance; climbing stairs requires more stamina and energy than walking the same amount of steps. If you fail
this test, try working more stair-climbing opportunities
into your day.
Can you: Dance to a fast beat for more than 10 minutes without feeling winded?
A growing body of research shows that you don't need to
endure continuous long workouts to reap health perks. In
fact, short intense bursts of exercise (10 to 15 minutes)
may burn more fat and build more muscle than an hour
of chugging along on the treadmill.
Can you: Jump up and down 10 times, without causing
your heart to race?
This is a sign of a well-controlled heart rate and good
cardiovascular fitness. It is a great way to boost your endurance and lower your resting heart rate. A lower resting pulse means your heart has to beat less, and should
in turn last longer.
Can you: Walk for 30 minutes straight without getting
tired?
A daily walk of at least 20 minutes is linked to so many
health boosts, you can't even list them all here. But
among the top include helping with weight loss and
maintenance, boosting mood and energy levels, lowering
blood sugar and blood pressure, and more.
Can you: Trim your toenails standing up-without any
discomfort from the bending?
How inflexible you are? Being able to stretch without
pain is important not only for bone and joint conditions
like arthritis and osteoporosis, but it may also be a clue
about other issues like heart health. The inability to
stretch past your toes was associated with arterial stiffness, a precursor to heart disease. Incorporate stretchand-strength yoga-style exercises into your workout
How did you do?
You're in pretty good physical shape if you can handle
these mini-fitness tests, especially if you're over 45. And
if you can't? Build up slowly with a mix of exercises that
emphasize cardiovascular fitness, strength training, and
flexibility, the trifecta of fitness skills needed for a long
and healthy life.
Quiz from Women’s Health Magazine
Page 28 • 4 Her • Fall 2012
When to Clean the Sheets
by k.g.anderson
With the recent info in the news about bed bugs and other micro critters that are lurking in our beds, it is scary to think you
never go to bed alone. Nestled within your sheets are countless little intruders that make me squirm. Not to mention our various
pets that find their way into our beds every chance they get. I found this info in the Wall Street Journal from the director of clinical microbiology and immunology at New York University's Langone Medical Center and I wanted to share the info.
Warning: this info may not only creep you out, it will also make you want to change your sheets.
How often do most Americans change their sheets?
Most people have a standard of once a week. But many people
go three weeks, a month or more. Younger people seem to
leave their sheets on the bed longer.
How often should they change their sheets?
Wash sheets and pillowcases once a week, and you'll eliminate
that debris that has accumulated in the bed for that week. You'll
be safer from breathing in that material.
How can sheets possibly get that dirty?
Human skin cells become food for dust mites. That is one of
the biggest problems associated with bedding. Mites accumulate, along with their feces. But there is also animal hair, dander, fungal mold, fungal spores, bodily secretions and bacteria.
Also: dust, lint, fibers, particulates, insect parts, pollen, soil,
sand and cosmetics. A person can perspire as much as a liter in
a night—even more if you have a lot of covers.
Is there an ideal way to wash bedding?
The water should be 130 to 150 degrees Fahrenheit, typically
the washing machine's hot-water cycle. Then dry using a hot
drying cycle. That is germicidal; it actually kills and destroys a
lot of vegetative material. It also kills the dust mites. For extra
protection, "bleach is excellent. It is probably the cheapest germicide and can be used in a low concentration." Cold water
non-bleach bleaches use peroxide, so they're also germicidal.
Once a week, hot water. Then I'm safe?
No. To protect the mattress, I use an impervious outer cover. If
you look at a mattress, it collects debris by gravity. Without the
cover, your mattress is a zoological and botanical garden. The
outer covers are made of pliable, plastic vinyl and are commonly used by people with asthma and allergy symptoms. The
covers should also go on pillowcases. If you put an impervious
outer cover over the mattress and mattress pad, your mattress
won't harm you.
(info from the Wall Street Journal)
making homemade laundry soap
Once again my research for the magazine has led me on another
interesting quest. I have learned that it is not only easy and economical to m ake your own laundry soap, but there are numerous websites and videos to show you how. The cost savings by doing this is
incredible!
What Ingredients Do You Need? You will need 3 basic ingredients; a soap of some sort, washing soda and borax.
The Soap: The most typical type of soap to use is Fels
Naptha, but since another options for soap is Ivory which I
thinks sounds more pleasing. If you use Ivory soap you will
need to use the whole bar.
Washing Soda: This is not to be confused with baking soda.
Washing soda is sodium carbonate or soda ash (baking soda is
sodium bicarbonate). The brand to look for is Arm & Hammer
Washing Soda which you can find it in the laundry section of
the grocery store. Many people have a hard time finding it and
you can purchase it on-line, even through Amazon.com.
Borax: Borax is a naturally occurring mineral: Sodium Borate.
The brand to look for is 20 Mule Team. It comes in a 76 oz.
box. You should be able to locate this in the laundry detergent
aisle.
Fall 2012 • 4 Her • Page 29
by k.g anderson
The Recipe for Homemade Laundry Soap
(You will also need a small bucket, about 2 gallon size)
1 bar Ivory ½ cup washing soda
½ cup borax powder
Grate the soap and put it in a sauce pan. Add 6 cups water and
heat it until the soap melts. Add the washing soda and the
borax and stir until it is dissolved. Remove from heat. Pour 4
cups hot water into the bucket. Now add your soap mixture
and stir. Now add 1 gallon plus 6 cups of water and stir. Let it
sit for about 24 hours and it will gel. You use ½ cup per load.
Note: The finished soap will not be a solid gel. It will be more
of a watery gel. The soap is a low sudsing soap. So if you
don’t see suds, that is ok. Suds are not what does the cleaning,
it is the ingredients in the soap. If you want your soap to have
some sort of scent you can scent this with ½ to 1 oz. of essential oil or fragrance oil of your choice.
Is it Really Less Expensive? The cost of making the above
recipe of laundry soap was less than $1.00. With this 2 gallon
size recipe you will have enough to do 64 loads of laundry.
That translates to about .015 cent a load!
Page 30 • 4 Her • Fall 2012
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Fall 2012 • 4 Her • Page 31
Fall Projects
Pumpkins decorated with Mums
Look for mums in pots ranging in size from 1.5 quarts to 3 gallons.
Step 1:
Use an awl to poke holes, approx. 1/2" apart, around the entire pumpkin.
Step 2: Cut blooms with 2" to 3" stems off the plants. Strip leaves
from the stems. Larger pumpkins will need around 120 blooms
to completely cover them; smaller pumpkins need
about 100 blooms.
Step 3: Stick blooms in the holes. The
moisture from the pumpkin flesh will keep
your “mumpkin” looking good for 3 to 4 days.
from lowe's creative ideas
DYI
Page 32 • 4 Her • Fall 2012
Fall Projects
Mason
Jar Planters
This project caught my eye because
I have lots of mason jars from all the
home-canned items from neighbors
and friends.
I have seen several versions of this
idea. Boards with hooks to be used
as coat racks, bathroom stuff and or
craft supplies. If you want to bring in
a little natural decor to your home,
why not use them as planters?
It would be a great way to create an
herb garden in your kitchen. You
could use it in a sunny spot for cuttings or to even add greenery to a
blank wall. For an empty dark area,
just add a grow light and create a
soft glow to an otherwise empty
space.
Directions:
Pick out your houseplants, cuttings
or herbs (even check out plants on
clearance and give them a good
home).
You will need a small bag of
potting soil and small rocks for
drainage.
The pipe clamp things can be found at any hardware or discount store in a 2 pack for around $2.
Find an old weathered board or by your wood and paint or stain it to whatever your decorating needs are. Screw
the clamps to the board first. Then screw the board to the wall. Tightened the clamp to hold the jar in place.
Find this idea and more at www.notjustahousewife.net
Fall 2012 • 4 Her • Page 33
Fall Candle Nut Jars
Since we are working with mason jars here is another
idea for fall decorating.
Place a small glass cup candle in the bottom of a mason
jar and surround it with acorns for a crisp, rustic autumn
look. You could also use pecans, hickory nuts or even a
mixture of nuts to create a warm and natural look.
Page 34 • 4 Her • Fall 2012
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