Family Matters Sept 2013

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Page 2 Express News - Family Matters September

Favorite Neighborhood Market Wins National Awards

By Nikki AckermanStaff Writer

Karls Country Market brought home four awardsfor theirbacon, wieners, cheddarwurst and summer sausagefrom theAmerican Cured Meat Championships held in South Carolina inJuly.

While a huge honor, the stores success at the annual nationalshow for meat processors has become standard fare for the 50-year-old business that has won more than 200 awards in the last 28 years.

Weve been competing since 1985 and have won somethingevery year, said second-generation owner Paul Koslowski whosefather Karl came from Germany to open the market. Were prettyserious when it comes to competition.

Indeed, as this particular competition generally has more than600 entries in 20 different categories, with judges making theirselections based on appearance, flavor and aroma on a 1,000-point

scale.Competing at these levels is a good measuring stick as to

your product compares to that of other meat processors, Koslownoted.

With around 100 varieties of fresh meat and championsausages (including gluten-free selections) in their full-service mdepartment, Karls also entersand winsinternational contestwell.

When youre coming home with gold medals fromcompetition in Germany that includes 150 countries, you kyoure doing something right, Koslowski said. We pride ourseon doing things the old-fashioned way. Everything we make heon a smaller scale so the customer can be assured of a fresh produ

With many loyal customers, the full-line grocery store features a variety of imported foods, a fresh produce departmenexpansive liquor selection that includes German beers and dfresh bakery.

But it is the meat thatpeople lining up at butchers counter.

It all starts with ingredients, explaKoslowski. We use the meats availablewithout fior preservativesand the spices we can get our handsand that is reflected in products we sell and the awwe win.

The market is locatedW156 N5645 Pilgrim Roathe intersection of PilgRoad and Silver Spring Drin Menomonee Falls, andbe reached at (262) 252-30

Business hours are 7 a.m9 p.m. Monday throSaturday and 7 a.m. to 7 pSunday, and the mdepartment is open from 7 to 6 p.m. daily. The store features a brat fry in front obuilding from 10 a.m. to 2 pMonday through Friday.

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Everyone knows they need to do it, but the most important thingwith exercise is actually getting started and making it a habit.

The good news is there are many ways to make fitness a part ofones daily routine, and the positives are plentiful.

Marilyn Ranney, a clinical exercise physiologist and certifiedwellness coach with the Workforce Health division of Froedtert andThe Medical College of Wisconsin, emphasized that exercise is amust, not a maybe.

Exercise is essential, she said. It is a necessary component ofleading a healthy lifestyle.

Seconded Dan Zeroth, recreation supervisor with theMenomonee Falls Community Education & RecreationDepartment, Physical activity is an important part ofstaying fit no matter what age you are.

And the options are endless, he said.Aside from just the structured

activities, theres also sportsleagues and many passiveforms of recreation out there,said Zeroth. There are somany different ways to getfit.

Some things to keep inmind:

Consult with a physician:One should always begin any newvigorous exercise program bychecking in with the doctor, saidRanney. Make sure to get the okaybefore you start anything new, shesaid.

Set some goals: Edward Pipp,owner of Preferred Fitness inGermantown, said its important toset goals both long term and shortterm, but be realistic and dontoverwhelm yourself.

The federalgovernmentsPhysical ActivityGuidelines for Americansrecommend two and a half hours ofexercise per week for the average healthy adult to maintain onesweight and between 3 and 5 hours per week for weight loss. This,said Ranney, could mean a brisk walk or strength-training or acombination of things, and you should try to spread that out over aweeks time.

Make it Me Time: Schedule your work-out time keep it, saidPipp. Mark time off on your calendar, he said. This is yourpersonal time so schedule it as you would other things you enjoy.

All the while keep your eyes on the prize, he said.Find your reason to workout, Pipp advised. This is the best

way to stick to a workout routine. Dont overdo it: Individuals often assume the more exercise,

the better, but this is the wrong approach for a variety of reasons,explained Pipp.

Slow and consistent is the most important factor in achievingdesired results in getting started, especially if someone has notexercised in awhile, he said. Doing too much too soon orperforming intense exercises on a daily basis will have deleteriouseffects, such as muscle/tendon strains, loss of lean tissue, and fitness-

level plateaus.Pipp said one should start with three days a week, wit

combination of cardio, light weight training and stretching. Look beyond cardio: Strength training is a very impor

aspect of fitness, said Ranney, especially since we lose up to a pound of muscle each year after the age of 40.

This could mean lifting weights, working out on a balancing

or doing flexibility-focused activities such as yoga or Pilates, said.You should try to hit all the major muscle groups (1-3 set

10-12 repetitions) two days each week, said Ranney. Remember to eat well: Nutrition is a necessary evil must add to their program no matter what their ultim

goal, said Pipp.This is true, Ranney said, pointing out that n

exercisers often play mind games with themselves think because they worked out they can have desseran extra treat.

By cutting out just 200 calories per day, the wewill start to come off, she said.

Count all steps: Many people balk at the idea formal fitness regimen, but that flight of stairs at workbe factored into the equation, said Ranney.

When it comes to exercise, something is better tnothing, Ranney said. Look for work outs that arwork outs, like taking the stairs, parking on the far

of the parking lot when running errands or walkto mail some letters at lunch.

A major proponent of the quick exercise philosophy, Ranney said sh

all about sneaking in fitness where can.

Have fun: If its not fun, itsgoing to happenat least not for loWe have found the moment a clstops having fun, their mood attitude toward their goals chang

said Pipp.From

perspectRanney that if onher cli

sounds less tenthusiastic about t

current form of fitnesssay, the stationery bike collecting dustheir basementshe tells them to keep looking.

Do something you enjoy, something youre passionate aboshe said. Take a dance class, find another option.

Mix it up: Its fun to try something you wouldnt normally said Zeroth, noting that most recreation departments make a poinoffer a variety of activities to keep patrons interested. Just thiswe added Brazilian Jiu-Jitsu, Tabata and another Zumba class.

Indeed, recreation departments are a great resource for easyinexpensive options, Ranney noted.

Focus on the benefits: Most people fixate on the weight aspect of exercise; however, that is just a small part of the pictsaid Ranney.

Exercise helps reduce heart disease, diabetes, all the mchronic illnesses, or at the very least it delays the onset of ththings, said Ranney. It also improves sleep, acts as a great streducer, strengthens bones...there are so many benefits.

September 2013 Express News - Family Matters P

Continued on Pa

Consistency the Key With Fitness


4/16

(Family Features) Anip in the air and the changing color of leavescan only mean one thingfall is around the corner.

While dusting off your favorite sweaters and corduroys, dontforget to dress up your home dcor as well. Here are some tips fromJo-Ann Fabric and Craft Stores to bring the cozy charm of autumninto your home:

Pull in nature

This season is all about celebrating natures bounty, so bring thatcelebration home. Pumpkins and gourds of every shape and colormake inexpensive additions that brighten any tabletop or mantle. Or,place as many of these beloved squashes you can on a bale of hayoutside the front door for a display the whole neighborhood canenjoy.

Try transitional piecesSituated right before

the busy holiday season,some fall styles can beeased into both decoratingschemes. Rich, wine-colored berries and

bittersweet arrangementslook wonderful for bothfall and winter. Pineconesbring a rustic, warm vibeto both seasons. For otherfall decorating ideas andprojects, visitwww.joann.com.

Add new color trendsAccording to color

experts, fall 2013 will bea season filled withvibrant purples, bright

blues and dazzling greens.These colors blendperfectly with the autumndcor you already own.Watch as plum hues popwhen paired with thetraditional fall foliage of burnt orange, copper, gold and brown.Create your own glittering display with this Colorful Candle Ring,which features lively, on-trend hues certain to make your fall moreglamorous.

Colorful Candle RingSome experience necessary, Crafting Time: 3-5 hours

Supplies and Tools: 4 bags of decorative gourds 2 Styrofoam brand foam rings 1 package floral picks Spray paints: Purple Short Cuts; Gray Primer;Gloss Varnish; Krylon Purple, Island Splash and Peekaboo B Bottled paints in desired colors Paintbrush Glitter Glue Black gems filler Pillar candle

hurricane container 1 roll purple tulle Feather picks

Directions:1.) Spray foam rings with Pu

Short Cuts spray paint. Let dry

2.) Paint gourds in desired cosome spray-painted, some brpainted. If the gourd is orangyellow, spray it with primer fthen the color. Otherwise, orange or yellow will bleed thro

3.) Break the ends off the flpicks if too long, dip both endglue then insert one end intogourd and the other end intoStyrofoam ring, nesting clotogether. Let dry.

4.) Place glass hurricane inthe ring first to determine how

position the gourds. Removehurricane before proceeding tonext step.

5.) Spray the finished ring wgloss varnish, sprinkle with glwhile still wet, and then spray a

with gloss varnish. Let dry.6.) Add small tufts of tulle to fill any holes between gourds

to give a softer look around vase.7.) Embellish with several feather picks; glue in place.8.) Return hurricane to center, fill with black gems. Insert pi

Page 4 Express News - Family Matters Septembe

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Recently recognized for her notable service to the community,

class of 2013 Menomonee Falls High School graduate JulieSchweiss is the kind of young woman who is constantly puttingothers firstoften to the point of overextending herself.

Sometimes I take on too many causes, she admitted.Something will touch my heart and I just have to get involved.

One of her most near and dear projectsplaying a key role in theorganization of her high schools American Cancer Society Relayfor Life eventis what brought her statewide attention earlier thisyear.

In March, the 18-year-old was honored as one of just fiveDistinguished Finalists in Wisconsin by the 2013 Prudential Spirit ofCommunity Awards program, the countrys largest youth recognitionprogram based exclusively on volunteer community service, forhelping to raise nearly $20,000 by co-chairing (with classmate Alexa

Morgan) a school team for the charity walk.Schweiss learned of the honor via a cell phone call from herprincipal Corey Golla.

I was like, Why is the principal calling me? Am I in trouble?she recalled with a laugh. Then I found out about the award and Iwas really excited and felt so honored. It was pretty awesome.

Through the high schools Key Club, Schweiss has been involvedin the Relay for Life for several yearsstarting with the community-wide event and then helping with the formation of a school-specificversion of the walkand last year, under her tenure, the school eventwent from 200 to 400 participants and from $7,500 raised to theimpressive total of more than twice that amount.

This new standard was achieved by setting higher goals,working harder than ever before and just being really ambitious,

the teen said. We set a goal of $10,000 and we ended up surpassingit by $10,000.Calling her co-chair integral to the Relays success, Schweiss

said she and Morgan and the rest of their 15-member crew made ittheir mission to go above and beyond where we had ever beenbefore.

Through various committees, the students raised money andawareness through the traditionalbake sales, a rummage sale and acar washand the unique.

We did something called Stop the Bop for which students hadto pay to get an annoying song to stop playing as they walkedthrough the hallways between class time, Schweiss explained. Itwas something fun and different and it got word out about the Relayat the same time.

The actual event went as well as she could have hoped, saidSchweiss, noting that along with the actual relay, the day includeda wide variety of activities such as Zumba, a rock-climbing wall,field games and a dunk tank.

It was great, she said. We did not expect a turn out as huge asit was. It was so cool getting the community and high schoolerstogether for such an amazing cause, for an issue that affectseveryone.

Raised in the village by her parents, Jonathan and Christy (shealso has a younger sister, Jill), Schweisswho was sixth in her classacademicallyflourished in a variety of other areas as well duringher time at Menomonee Falls High.

She was a member of Student Council, the number two singlesplayer on her schools Varsity tennis team, and involved in numerous

waysas a choir member, lector, youth group participant, Vacation

Bible School helper and mentorat Holy CLutheran Church in the village.

"Words cannot express how proud I amJulie, said Christy Schweiss of her daughHer strong work ethic, kindness,

generosity towards others will open many doors for her infuture.

As she gets ready to pursue a physical therapy degree at CarUniversity this fall, Schweiss has confidence that the qual

mentioned by her mother will carry her into a bright future of dwhat she loves mosthelping people.

When I set goals for myself, I really strive for them, she sI always want to see how I can use my talents and passions to ma difference for others.


Falls Graduate Honored forOutstanding Community Service

Contact Nikki Ackerman at 262-512-5033 or nikki@discoverhometownfor ideas and suggestions for Local Youth Making a Difference.

Local Youth Making a World of Difference

Family Matters is produced and published bExpress News

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(Family Features) As access to technology increases, familiesmay find they are spending more time on their devices and less timetogether.

Some psychologists worry our growing attachment to technologymay result in social isolation.

Were getting used to a new way of being alone together, saidSherry Turkle, Massachusetts Institute of Technology professor,psychologist and author of Alone Together: Why We Expect Morefrom Technology and Less from Each Other. People want to be

with each other, but also elsewhere, connected to all the diffeplaces they want to be.

In her book, Turkle explores the idea that this constant needvirtual connection is leading to a gap in communication betwfamilies, and a new generation of children is unable to actucommunicate and relate to their peers or parents.

Ready for a Tech Timeout?Foresters, a life insurance provider committed to the well-b

of families, recently launched the Tech Timeout challengresponse to a growing awareness that our attachment to digdevices may contribute to a sense of social isolation among famiTech Timeout encourages families across North America to tapledge to turn off their digital devices (including TVs, smartphovideo games and computers) for an hour each day for one weekconnect with each other in a more meaningful way. The idea isto eliminate technology, but to create awareness of the dependeon technology, and ultimately improve personal bonds wifamilies.

Easy Ways to UnplugCarving out space and time for each other can start the chan

of communication flowing. Here are some activities families catogether:

Board Game Bonanza: Break out the cards, puzzles and bgames for a night of old-fashioned fun.

Get Out and Play: Find a local trail and set out on a htogether. You will have a chance to interact with your surroundand one another and be active too.

Volunteer: Volunteering can help strengthen commuconnections and avoid a sense of social isolation. Find a cause yfamily is passionate about and volunteer with a local organizati

Cook Together: Dig out your favorite recipes and try cookin

a family. Assign each person a role in meal preparation. You not only have plenty of time to interact, your children can picksome valuable life skills along the way.

Take a Tech-free Holiday: Family vacations are a great timrecharge and bond with your kids, but connecting can be tougyou are each plugged into your electronic devices. Fun time togewill create memories your children will cherish for years to com

Rediscover Reading: Begin a family reading hour or book cStarting a discussion about literature will open up communicat

To take the Tech Timeout pledge, and for more tips on buildstronger bonds within your family, visit www.TechTimeout.com

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Continued from Page 3

...Exercise and Fitness


Fight FatigueNaturally

Learn about things thatmay be robbing you of your

vitality and what naturalapproaches you can take

to feel great again.

Thur. Sept 196-7pm

Be patient: Pipp referred to the old adage of You get what youput into it, noting that being consistent with exercise is whatmatters most.

Ranney recommends starting out gradually, maybe with a 10-minute walk, and to just go from there.

The most important thing is finding a realistic way to fit activity

into your life, she said. With the crazy-busy lives we lead, itsimportant to build physical activityeven if its not necessarilyexerciseinto our day.


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How to Prepare for a Cough,Cold or Flu if You Have Diabetes

(NewsUSA)Each year, an average of 200,000 Americans arehospitalized because of flu complications, but people with type 1 ortype 2 diabetes are three times more likely to face complicationsthat may be fatal, according to the Centers for Disease Control andPrevention. The best step is prevention, and anyone with diabetesshould seriously consider getting a flu shot in the fall.

But for those who do get sick, it's important that people withdiabetes be prepared. The following sick-day plan is designed tohelp diabetic patients suffering from a cough, a cold or the flu.

Get plenty of sleep, and even when awake, do resting activities

(reading, watching TV, online shopping) as long as you don't finstressful.

"Feed a cold, starve a fever" is not advice you should followplenty of healthy items that are also easy to digest, like soups, sufree Jell-O and fruit juice mixed with water and yogurt. Dehydrawill cause your blood sugar to drop, so drink one cup of sugar-fcaffeine-free liquid per hour.

Medicine cabinets must go beyond a glucose meter thermometer. You should also have ketone-testing supplies appropriate medications for cold and flu symptoms.

"When suffering from a cough, cold or flu, it's importantpeople with diabetes to treat their symptoms with medicinedoesn't have a negative effect on their diabetes," says Debra Speregistered dietitian and certified nutritionist. "Most people drealize that cough syrups can contain up to 50 percent sugar, cold and flu medicines may contain alcohol, both of which can rone's glucose, possibly to dangerous levels. Diabetic Tussinbeen trusted by the medical community for years because it is sand alcohol-free, so it's 100 percent safe for diabetics. It's erecommended for those on a sodium or gluten-free diet."

Take your insulin and diabetes medicine on schedule, eveyou experience nausea or haven't eaten. Check your blood gluat least four times a day.

If your symptoms worsen, contact your doctor.Learn more about medicine for people with diabetes along

additional sick-day advice and nutritional recipes www.diabeticproducts.com.


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Simple Ways Medicare Part DBeneficiaries Can Save Money

(Family Features) The complexities of health care reform, anaging population and a higher incidence of chronic disease havecreated a growing need to help seniors enrolled in Medicareunderstand their benefits while managing health care expenditures.

One area is Part D, Medicare's prescription drug benefit program,

where according to The Centers for Medicare and MedicaidServices, more than 31.5 million people were enrolled in 2012. Arecent Walgreens survey examining seniors' understanding of Part Dplans and health behaviors shows that more than one-third of thosesurveyed (37 percent) acknowledged daily concerns about theirprescription drugcosts. One in 5surveyed said they'vehad to make sacrifices,such as delayingfilling a prescriptionor skipping doses, tohelp managemedication costs.

Its important foreveryone to be able toafford theprescriptions theyneed, and with recentchanges to Medicareand other programsunder health carereform, it's critical forbeneficiaries to fullyunderstand theiroptions and ways tomake their health caredollars go further,

said Dan Luce,director of pharmacyaffairs for Walgreens.If cost is preventingsome patients fromtaking medicine asprescribed, as thesurvey shows, it's always a concern because skipping doses or notrefilling prescriptions can be a significant and costly barrier intreating illness. This underscores the need to educate Part Dbeneficiaries about how they can save on prescription and other

health care costs.There are some simple steps that Medicare Part D beneficia

can take today to potentially save on prescription drug costs: Review your Medicare Part D plan. It is important to rev

your plan to make sure youre taking full advantage of all

benefits offered. Ask your local pharmacy staff to review the with you and suggest any potential areas to save. Talk to a pharmacist about cost concerns and ways you migh

able to save. Switching to generic medications is just one simway to save money. Also ask your physician if there is a 90-

medication supoption for anyyour prescriptinstead purchasing a reach month.

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(Family Features) Most parents have learned things about moneythey wish they had known at a younger age. But when it comes tobroaching the topic with their own teenagers, about a third wouldrather talk to them about smoking, drugs and bullying than money.Parents can take the angst out of teaching money management byworking it into everyday routines.

Your kids are most likely interested in money and having moreof it, but they may not know where to start, says Susan Ehrlich,

president of financial services for H&R Block. Teaching moskills before they graduate will help them make smart choiceslearn from their financial missteps now, so theyre better prepawhen theyre on their own.

H&R Block provides free financial education for teens throH&R Block Dollars & Sense, which offers these tips:

Encourage learning by earning: You may or may not want yteen to hold down a job while in high school, but you can instilconcept of earning by encouraging occasional paying projects, sas babysitting or mowing lawns.

Practice makes perfect: Ask your teen to manage a portion ofamily budget, such as writing the weekly menu and grocery lifit your budget or keeping track of eating-out expenses every mo

Save now, spend later: Open a savings account for your teeplan for future purchases. If youre able, offer to match a portiotheir savings to encourage the behavior. This can help conveydifference between needs and wants. Verbalize your own wantsomething the entire family can save for and enjoy together, share your progress toward the goal.

Set some limits: If your teen has a credit card, set a realcredit limit so the balance can be paid in full each month. Your will also see the impact of interest rates and annual fees.

Be a good financial role model: Pay your own bills on timeask your teen to be part of the process. Talk to your teen aboutimportance of a good credit score and how to maintain it example, paying your bills on time accounts for 35 percent of yscore. Help them understand lower credit scores mean higher intethat could cost thousands of unnecessary dollars.

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September 2013 Express News - Family Matters Pa

Affordable Pet Care at Home

(Family Features) Dogs and cats provide parents so muchlove and affection. So, its only natural that pet parents want toreturn that love by taking care of all their pet's health andwellness needs. Fortunately, now top-of-the-line routine care caneasily be provided at home using veterinarian-quality pet healthproducts, which will help save money and possibly a trip to thevet.

When shopping forpet health products, itsimportant to look forproducts that have thesame active ingredientsas the leadingveterinarian brands.Taking the extra time toread the labels andcompare ingredients canprovide significantsavings.

Try This at HomeHelp your pet live a

longer, happier life withthe gift of good health.Providing basic healthcare and picking theright vitamins andsupplements can beeasy with a little know-how:

Supplemental care: The diets of cats and dogs can benefitfrom vitamin and mineral supplements. A high-qualitysupplement helps support immune health.

Support joint mobility: As pets get older, they may start toslow down and have trouble with stairs. Joint health productscontain glucosamine, chondroitin, and MSM for maximumcartilage support to help pets maintain a normal, active lifestyle.

Time for a trim: Nail trimming is an important part of aregular dog grooming routine. Long nails often break, leading topain and infection. Purchase nail scissors from your local petstore then gently trim the tip of your dog's nail. Take care not toclip too far down, or you could cause bleeding, then file nails, ifnecessary.

Brush up on Routine CareMany pet parents already provide routine care to their cats

dogs. Savvy owners know grooming is a great way to shoextra attention on pets. Using vet-quality products also helpthe caring begin.

Clean up their act: Proper grooming is essential tophysical, mental

emotional well-beof both dogs and cBrush long-habreeds at least twper week. Those wshorter hair may need to be brusheoften. Baths shoulgiven if dirt or obecomes noticeaCats usually dneed regular bathunless someth

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Beware of burnt paws: Prevent burns and blisters on pet pby avoiding walking your pet on hot pavement or sand. If notice irritation or redness, apply a conditioning lotion wcolloidal oatmeal to moisturize and restore healthy paws.

People love to spend time with their pets and caring for bneeds at home provides extra bonding time. It can also ease pet anxiety or financial strain extra veterinary visits may caOf course, an annual visit to the veterinarian is recommendeda nose-to-tail checkup and vaccinations. Good care with quaat-home products can mean many more long, happy ytogether.

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12/16

(Family Features) The task of home painting projects may seemdaunting, but by following a few helpful steps you can give yourhome a fresh, clean appearance and incorporate some of yourfavorite new home dcor trends.

Whether your painting projects call for sprucing up your indoorspace or freshening up outdoor trim, a little advance planning, sweatequity and the right tools can go a long way in ensuring aprofessional looking result, said Carmen De La Paz, designer and

former host of HGTVs Hammer Heads.De La Paz offers these tips to help you paint like a pro.

Start with the Right ToolsWhether working on interior or exterior projects, be sure to use

the right toolsespecially the appropriate tapeto ensure aprofessional looking result. For indoor projects, make sure you readthe label to find a tape that is appropriate for the surface you areworking on and that has the technology to ensure sharp, clean lines.

Tips for Exquisite ExteriorsWith its exposure to the elements and various surface types,

exterior painting has its list of challenges. Here are a few tips to makeoutdoor painting a breeze:

Always use the appropriate nap, or thickness of a roller, fosurface you are painting. Some surfaces, like stucco, tend to harougher texture, so be sure to use a thick nap roller to help pull pin and out of crevices. This will save time and frustration.

Remember to pick paint designed for the surface being painFor example, choose masonry or stucco paint for outdoor projeor paint that is compatible with wood or metal when painting oexterior surfaces. Remember, outdoor elements will influence

well paint sticks to a surface; some surfaces will even rejectwrong paint. You can avoid this by using the right paint fromstart.

Be sure to back prime any newly installed woodwork. Tmeans you should prime and seal the whole board before instalit. This will protect the backboard from moisture and prevbloating and cracking once new woodwork is applied.

Ideas for Impressive InteriorsWhen approaching interior projects, use these tips to make th

flawless: When painting big surfaces, such as a wall, use a roller and p

in X and W patterns for even distribution of paint. This hyou avoid lap marks where paint builds up thicker in some a

due to overlapping. When using a brush, load your brushstart by painting strokes in the middle ofpaint areaworking your way to the edges.goal is to lightly whisk the paint on. The brhas more paint on it than you think, so letbrush do the work.

If your painting job is ongoing, don't wthe brushes. Instead, put them back in their band keep in the freezer overnight. Then, pulbrushes out about 15 minutes before you plause them again and youre ready to go. Tsaves time and water for brushes thatalready in great working condition.

You will be amazed by how beautiful yhome can be when you take the time to tathose painting projects and do it riIncorporating these tips into your painroutine will get you painting like a pro intime.

For more tips on painting and inspiring projects, visit www.scotchblue.com.

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Paint Like a Pro: Easy Exterior and Interior Painting TipPage 12 Express News - Family Matters September


13/16

While some individuals are strictly interested in obtaining musclefor aesthetics, for most people, this isn't an interest. Instead, you'remore interested in knowing what health benefits weight lifting willhave for you. A lot of people at the gym feel they are puttingmaximum effort into their workouts but aren't getting the results theywere hoping for. The main reason for this is that they are not workingout efficiently. In this article we are going to look at weightlifting andits benefits and take a little look at how you can get the most out of

your workout sessions, so you can achieve your fitness goals faster.By Ed Pipp CPT, Owner Preferred Fitness; www.Preferred-

Fitness.comFar too many people overlook the many health and fitness benefits

that weight training has to offer, and because of this, experienceproblems down the road with their body such as decreased bonedensity, a slowed metabolic rate, increased stress levels and othernegative consequences that are associated with constant stress.

Increased Bone DensityWeight lifting, being one of the best weight bearing exercises you

can do, will increase your bone density and help ward offosteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bonedensity, but this isnt necessarily true. If the truth is told, runningactually promotes muscle breakdown in the body, while weightlifting, being an anabolic process, helps to promote the building oftissues.

Therefore, weight lifting is going to be much better at preservingyour bone mass, not to mention its far less impact than going for anhour run.

Decreased Frequency of InjuriesWhen you strength train, not only are your muscles going to get

stronger, but youll also work the ligaments and tendons that areconnecting bones, muscles, and other tissues, thus reducing thechance they become injured when participating in other physical

activities.If youve ever been injured, you know just how frustrating thiscan be. In about 80% of all injury cases, the injury is a direct resultof a tendon, ligament, or muscle not being strong enough when astressful force is applied.

Since weight training will really hit all those deep tendons andligaments, its the best injury prevention out there.

Reduction of Health Related RisksNumerous studies have demonstrated that regular weight training

can have a positive effect on health by showing reductions in the rateof insulin resistance, blood pressure, diabetes, heart disease, and evencancer.

If you couple a solid weight training program then with a well-

thought out diet, youll be putting your best foot forward at wardingoff these chronic problems

Prevention of Fat GainThe more you weight lift, the higher your metabolism will be, thus

the more food you can eat while maintaining your weight. If thatisnt good news for your future and the fight against body fat, Imnot sure what is.

Now, with all of this said, one big problem many people run intois the thinking pattern that using a muscle building program will makeyou big and bulky. This is most certainly not the case. Remember,strength training doesnt necessarily mean you are going to get bigand bulky. In fact, this only happens if you continuously push yourselfover the edge and vastly increase your calories and protein intake.Did you know that strength training exercises can also help improve

your workout sessions? For example, a short strength workoutburn off many more calories than a longer cardiovascular workThis is because muscle tissues are used which require more energwork than any other tissue in your body. There are plenty of easfollow strength workouts which you can incorporate into yregimen. Of course, for the most efficient workouts you will wancombine strength with cardio training.

Not choosing to include weight training as part of your cur

workout program is without-a-doubt the biggest mistake you comake as far as your long-term health and fitness level is concerDont let this exercise pass you by any longer.

Cardio for Weight LossMany people who are attempting to lose weight by cardiovasc

exercises go about it the wrong way. They attempt to push their bto the max. What ends up happening is that they can't maintain level for long enough. In order to get the weight loss benefits have to keep your heart rate at an elevated level, but not at maxat least 30 minutes. Instead, you should slow down the pacsomething which you are comfortable with and are able to dolonger periods of time. This is one of the most efficient ways of loweight and building up your fitness levels. Once you've increa

your fitness levels and have lost any excess weight you may be reto move into higher intensity workouts. High intensity workshould be done under supervision because when intensity is incroften form decreases and there is a greater chance for injury.

One tip for your cardiovascular exercises is to try to incorpointerval training. This is where you work out at a slower pace to bwith, and then you do a quick burst of high intensity work out,then return to a slower pace. You do this for set time limits. This iincredibly effective way of working out, and you will most likelable to go for long periods of time. This type of training is goinbe of particular benefit to runners.

One of the biggest tips I can offer for training more efficientto go in with a training plan. Know exactly what you are going tand when, and stick to it! Start by choosing your fitness goal

work out a regime, with the help from a Trainer. Once you've reacthat goal you can set another goal and adapt your workouts to rethat goal. Going in with a plan will keep you focused and bpurpose to your exercise routine.

There are many ways to train more efficiently and effectivPreferred Fitness Trainers have the knowledge to help you achyour goals safely without injury. Use them to improve your workroutines. Remember you should enjoy and have fun with yworkouts!!

For more information, call Preferred Fitness at (262) 253-1or visit www.Preferred-Fitness.com or on Face Book @ PreferFitness and Preferred Fitness Germantown.

Weightlifting and its Health BenefitsSeptember 2013 Express News - Family Matters Pa

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14/16

(NewsUSA)When it comes to managing vehicle repairs, theassociated hassles and inconveniences that come aboutwhetherfrom having no vehicle or the process of finding a reputable repairshopcan become a major annoyance.

However, according to a new start-up business from San

Francisco called YourMechanic, a new system is "changingnature of auto repair." YourMechanic is a car repair marketpthat connects people to certified, trustworthy, local mechanics.best part: there's no need to spend your entire lunch break findinopening at the repair shop, since the mechanics will come to y

This new way of fixing your car is getting great reviews earning awards. YourMechanic recently won TechCrunch Disrthe annual start-up competition pitting the best new ideas in Sil

Valley.TechCrunch, a leader in reviewing the latest tech developm

and profiling worthy start-ups, compared YourMechaniUberthe company that effectively helped turn every cab drivera potential entrepreneur. Using Uber, commuters can call a taxi a smartphone app instead of waiting to hail the next oneTechCrunch pointed out, YourMechanic has key similarimechanics will come to you, and the process is simple.

Anyone can go online to YourMechanic.com, explain tproblem, provide details about

their vehicle and get instant quotes. All mechanics are requirehonor the quotes provided, so you just pick your mechanic and

Once you select your preferred mechanicbased on work hiscertifications, ratings and customer reviewsthey will arrive at y

specified location fully prepared to fix your car.Whether day or night, weekday or weekend, mechanics will mrepairs as long as they have a parking lot or driveway to work

Ultimately, the business model is designed to lower costsconsumers and mechanics. The mechanics doing the work pomoney that would have gone to the presiding repair shop. Aresult, their rates are a little more reasonable. Learn more abounewest way to find a mechanic at www.YourMechanic.com.


How to Find Mechanics Who Will Come to You

Natural Gifts for Baby(Family Features) Whether you need a baby shower gift, a prese

for a newborn, or something just because for a precious babyyour life, these natural gift ideas from www.babyorajelnaturals.cwill help you give a present that you can feel good about.

Skin care essentials: Look for gentle products with fewingredients. Purchase skin care products that are made without dyfragrances, phthalates and parabens. You can also find fragranfree shampoos, washes and lotions, as well as irritant-free bubbaths. Use a gentle detergent to wash everything that touches yobabys skin. Include some soft and stylish towels and washclomade from natural fibers. Help protect babys skin when playoutside with zinc oxide sunscreens.

Teething kit: Teething typically starts between the ages of foand seven months. Help parents be ready with a teething kit. Inclugauze pads and soft organic washcloths to wipe gums, ahomeopathic teething tablets.

Feeding helpers: When its time to introduce food to baparents can prepare by purchasing a baby food maker. You can fmodels that steam, puree and blend, as well as reheat or defr

precooked foods. Some models come with BPA-free storacontainers, as well. Also consider baby plates, bowls and utenmade from sustainable materials such as bamboo, bibs and bucloths made from natural, organic or recycled materials, and BPfree sippy cups.

Eco-friendly diapers: These days you can find all kinds of diapthat are good for both baby and the environment. There chlorine-free and biodegradable disposable diaper options, diapfree from latex and dyes, and diapers made from renewaresources. As some helpful extras, add some gentle, chlorine-fwipes and a zinc oxide diaper cream. If the baby wears cloth diapeconsider chipping in with friends to pay for a diaper service to malife a little easier for the family.

Finding natural products for babies is easier than you think. Atakes is a little bit of research and you will find everything you ne

About HelgesenFounded in 1977, Helgesen serves customers nationwide from their

corporate headquarters, located in Hartford, WI.On-going growth at Helgesen is fulfilling the increasing need to offer

sales and manufacturing facilities in areas with a high distribution ofcustomers. European operations and manufacturing plants are centeredin Bydgoszcz, Poland.

Our PeopleOur employees are fresh thinking, forward looking innovators who

are willing to challenge traditional solutions.

We are a high energy, vibrant company that aims to place great peoplein the right opportunity.

Visit our website, , to view our career opportunities.

Positions available include: welder, powder coaters/spray painters,brake press operator, laser operator, maintenance tool repair, entrylevel production leaders, assembler, human resources administrator,safety coordinator.

CORPORATE OFFICE7261 Highway 60 West

Hartford, WI 53027PHONE (262) 709-4444


15/16

September 2013 Express News - Family Matters Pa

Butler

Animal Motel

Lake Five

County Line LiquorLake Five Mobil

Germantown

Anytime FitnessAspen DentalAurora Advanced HealthBP-PilgrimBP-Willow Creek at AppletonCartridge WorldClark-County LineDental ProfessionalsEllens HomeExpress NewsFroedtert ClinicFrydach InsuranceGermantown ChamberGermantown InnGermantown Learning CenterGermantown LibraryGermantown Police DepartmentGermantown School DistrictGermantown Senior CenterGermantown Village HallHoliday InnHome Source OneKinder HouseKwik Trip-CommerceLaufenberg CleaningMobil-County LineNardos Passport InnPreferred FitnessRadermacher ChiropracticRivercrest ChiroSinter KlausenSmokesStoeckl Family DentistrySuper 8The GablesWal-MartWeissman AutoWillow Creek Child Care

Hartford

BP Church Road StationBPRapid MartChina GardenClark Petro Q-MartCost CuttersDynamic Pet SuppliesFroedtert HealthcareHair FormationsHartford Animal ClinicHarford Jt #1 School DistrictHartford Housing AuthorityHartford LibraryHartford Recreation DepartmentHartford Senior CenterHelgesen Hydraulic

Kwik TripParkside Senior ApartmentsRicks Plumbing, Inc.Sals PizzaSalon EastShell-Main StreetSuper 8Sycamore TreeTaly Ho Pub & Grill

Hartland

BP - Merton AvenueBP Stop & Go - Capitol DriveCitgo - Capitol at MapleHartland Community CenterHartland LibraryHB CafeMobil - Hwy 83 at Cardinal

Jackson

Aurora Advanced HealthcareBieris Cheese &DeliBP Main Street MartCentral Bark Doggy Day CareComForcareComfort InnEastside BPFroedtert HealthHair Gallery by Karla ButzHoltz ChiropracticJackson Area Commerce CenterJackson Crossings RetirementJackson Park & RecreationJackson Pet HospitalJackson Village HallJimmys RestaurantKiddie KampusMobil Village MartPiggy WigglyPizza StationR&M LaundryShear Convenience Hair SalonTillie Lake Veterinary ClinicUS Cellular

Lannon

Lannon BPLannon Village HallM&D AutoQuarry Coffee in Lannon CentreSchlafer Auto Body

Menomonee Falls

All About LearningAllys BistroArboretumBP - Technology at Silver SpringBP-AppletonCafe AgoraCalvary Baptist ChurchChildren's Community CenterCiggy ShackCitgo-Main St.Clark-Silver SpringCommunity Memorial HospitalCornerstone BankDynamite DanceFalls Dental AssociationFamily Pet ClinicFirst WeberFriends of NatureGloria Dei Lutheran ChurchGood Sheperd Catholic ChurchGriddlers CafeHanson Soft WaterKinder CareKindy OpticalKruegersLaundromat-Appleton AvenueLE CourtLutheran Prince of Peace

MancinosMathnasiumMenomonee Falls Chamber of CommerceMenomonee Falls Kinder Care Premier Ln.Menomonee Falls Kinder Care Main StMenomonee Falls LibraryMenomonee Falls Village HallMenomonee Falls Rec Dept.Menomonee Falls School Dist.Menomonee Falls Village CentreMill Pond Senior VillageMobil - Lilly at Silver SpringMobil-AppletonNatures Healing Day SpaOttos LiquorPepinosPete's Main St. HeadlinersPetro Mart-AppletonPhillips 66-AppletonPiggly WigglyQueens Way Laundry

RB Car Shop

Real KidsScottys Beer & LiquorSpeedway - Shady Lane at MainSt. Anthony ParishTaco CityThomas OrthodonticsTotal HealthTri City BankTri County YMCATrysting PlaceUnited FitnessVillage BowlVillage Dental GroupWee-B-Kids Child CareWillow Creek Child CareWittlins Service

Mequon/Thiensville

Ebenezer Child CareIn-StepLogemann Community CenterMequon City HallMequon Kinder CareNanas Little Ones Day CareOzaukee Day CarePetit Four Paws

Milwaukee

Blessed Savior East CampusBlessed Savior North CampusBlessed Savior South CampusBlessed Savior West CampusBuffet City - 86th & Brown DeerBunzels Old-Fashioned Meat MarketHilton Garden Inn -Milwaukee Park PlaceHometown Gas - 76th & HowardMarathon Gas - 107th & Brown DeerMykonos RestaurantPanda Hut IIParkside CommonsPomps TireRealty ExecutivesSilver Spring Food TownSt. Margaret Mary SchoolSuds Your Duds - 60th & KeefeSun LaundryVillard CitgoVillard Vista Gas StationWalgreens - 68th & StateWalgreens - 108th & North

Pewaukee

BP - Capitol DriveBPStop & GoBrewers Two CafeCartridge WorldCost CuttersEnd of the LeashKindercareLakeview Animal ClinicMalabar Coast Coffee & TeaMobil - Capitol DrivePewaukee City HallPewaukee Library

Pewaukee Village HallSport Clips

Richfield

Aurora Hubertus ClinicAurora PharmacyBP-Hwy 167Ericksen Family ChiropracticFroggies Child Development CenterGerman Glass & GiftsHubertus ChiropracticJava DancerLittle Hands Child CareMomentum Health ClubPioneer PlazaRichfield DentalRichfield Liquor StoreRichfield School DistrictRichfield Truck StopRichfield Village Hall

Slinger

Autumn OaksBP Station-Kettle MoraineBP Station-CommerceBusy Bee Learning CenterCitgo Express MartFriends of NatureHeros Sandwich ShoppeJims PlaceKwik TripRaceway Pub & GrillSlinger LibrarySlinger School DistrictSlinger Village HallSt. Peter SchoolThe ShedThomas Orthodontics

Sussex

Animal ClinicBP Station-Main StreetCentral BarkClark StationCost CuttersDeborah A. Archilletti, D.D.S., S.C.Friends of NatureHamilton School DistrictHeat AthleticsKims Canine DesignMobil Quick CornersMomentumParadise TanPeterson Family DentistryPick N SaveSussex BPSussex ChamberSussex ChiropracticSussex Community CenterSussex Village HallTailgators Sports BarWee Welcome Inn Child Care

Waukesha

BPStop N GoFood Pantry of Waukesha CountyVena the Varicose Vein Institute

West Bend

A&W Iron & Metal, Inc.AmericInnApple Blossom Child Develop CenterBenders RestaurantBJ and CompanyBoys & Girls ClubBP-Main St.BP-WashingtonBridges of Wisconsin, Inc.Care WisconsinCedar CommunityCedar RidgeCitgo Tri Par-WashingtonCitgo-Paradise & Hwy. GCopper Penny Family Restaurant

Country Inn & SuitesEast Side Mobil-WashingtonGreat ClipsHalf Price Auto RepairKettle Moraine YMCAOmicron RestaurantQuality Inn & SuitesShell South-ParadiseShell Station 33-WashingtonThe Braising PanThe Wheel Chair GuyThreshold Inc.U.S. CellularVolunteer Center of Wash CountyWash County Senior CenterWashington County Aging CenterWashington County Family CenterWashington County Historical SocietyWashington County Visitors CenterWest Bend ChamberWest Bend Library

West Bend Town Hall

Family Matters CirculationWelcome to this months edition of Family Matters. We plan to continually grow the page count and quantity of this family-friemonthly publication. At present, we print and distribute 10,000 copies, and a copy can be picked up at one of the following locatiPlease call 262-238-6397 or email [email protected] with article ideas, to advertise, or to receive a stack of FamMatters at your business. Past and current issues may also be found online at www.DiscoverHometown.com.


16/16

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Family Matters Sept 2013

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