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Storytime with Miss Bonnie

The Brigantine branch of the Atlantic County Library, 201 15th St. South, hosts a weekly storytime 10:30 a.m. Fridaysthrough March 31for children 3 1/2 to 5 years old. Join Miss Bonnie to hear stories, sing songs and make a quick craft. The free programs are held in the kids' room. For information call 609-266-0110.

The Brigantine Green Team will hold a tree seedling giveaway 10 a.m.-noon Saturday, April 1 at the Department of Public Works, 3605 Bayshore Ave.

The Women's Club of St. Thomas is sponsoring an evening of reflection event 7 p.m. Wednesday,April 5in St. Philip Hall. Guest speaker is Joan Dollinger will talk about a woman's role as both a "doer" and a "contemplative," hence Mary and Martha, Perfect Together. Admission is open to all women of Brigantine and should especially appeal to those who strive to maintain a Mary/Martha balance in their lives. Call Winnie at 609-264-1435 or Kathy at 609-266-3646 for additional information.

Brigantine CER is sponsoring a trip to see Miss Saigon at the Broadway Theatre in New York City Wednesday,April 5. Bus leaves 8 a.m. from the Community Center for the 2 p.m. show and will depart immediately after the performance for the return trip. The musical by Claude-Michel Schonberg and Alain Boublil with lyrics by Boublil and Richard Maltby Jr. is based on Giacomo Puccinis opera "Madame Butterfly" and similarly tells the tale of a doomed romance involving an Asian woman abandoned by her American lover. The setting is relocated to 1970s Saigon during the Vietnam War, and Madame Butterflys story of marriage between an American lieutenant and a geisha is replaced by a romance between an American GI and a Vietnamese bar girl. Limit is four tickets per person. Cost is $135.

The Brigantine Beach Chamber of Commerce will hold an Easter egg hunt and spring celebration 1:30 p.m. Saturday,April 8at the 42nd Street field. Age groups are toddlers and preschoolers, kindergarten and first grade, and second through fourth grade. The spring celebration will follow in the community center featuring photo opportunities with the Easter Bunny, Cinderella and Prince Charming, Ariel, Snow White, Elsa and Anna, Elena of Avalon and Moana. The event is rain or shine. For information call 609-517-3908.

Brigantine Flotilla 85 of the U.S. Coast Guard Auxiliary will conduct About Boating Safely classes 9 a.m. Saturdays,April 8, May 13, June 10, July 8 and Aug. 12at the Brigantine Beach Community Center, 265 42nd St. Each class lasts eight hours and includes lunch. Upon passing the test at the end of the class, a NJ Boating Safety certificate will be issued. A $60 prepaid registration is required. To register call 609-926-7607 and leave a message or email boatsafely@comcast.net. For class information see uscgaux-brigantine-nj.org.

The Brigantine Beach Cultural Arts Commission will present Afternoon of the Arts Sunday,April 23 at Laguana Grill. Guest speaker and watercolor artist Sister Celeste Mokrzycki will create an original painting, and the work of local artists who have been featured as the artist of the month in the Artists Showcase at the Brigantine Community Center will be on display. Tickets are $25. Call Pam Carchidi 609-266-3808 for reservations.

The Brigantine North Middle School will have its 20th National Junior Honor Society induction ceremony 7 p.m. Friday,May 19in the Middle School auditorium. All former members are invited and encouraged to attend. Jen Daniels, the first Honor Society president and current Comcast Sports anchor, will be the guest speaker. For information call Larry DiGiovanni at 609-264-9505 or email ldigiovanni@brigantineschools.org.

The Brigantine CER sponsors an eight-day, seven-night bus trip to Montreal, Quebec City, Ottawa, Toronto and Niagara Falls,June 3-10, 2017. There will be guided tours in each of the cities. The tour price is $1,680 per person, double occupancy, $2,330 for singles and $1,500 for triples. For information call the CER Office at 609-264-7350, ext. 1.

Brigantine CER is sponsoring a seven-day, five-night trip to LondonSept. 7-13. Flight leaves from Philadelphia Airport. Bus transportation to and from the airport is provided. Guests will stay at the Copthome Tara, a four-star hotel in the Kensington section of London. Price includes daily breakfast, two dinners with water and wine or beer, one pub lunch with beer and one additional lunch with beverages. There will be a full-day guided orientation tour of Londons highlights with a visit to the British Museum; a full-day guided tour of UNESCO World Heritage Centre, Blenheim Palace and a visit to Oxford; a half-day guided tour to Windsor and a visit to Windsor Castle; and a musical theater performance in Londons Theatre District. The price is $2,299 double occupancy. For single occupancy add $425. For a brochure or information, call at 609-264-7350, ext. 1 or stop by the Community Center and pick up a brochure.

The Brigantine CER sponsors a trip to the Canyon Country featuring Arizona and UtahOct. 9-17. Fly from Philadelphia International to Phoenix/Scottsdale. Cities to be visited include Phoenix, Scottsdale, Sedona Grand Canyon, Lake Powell, Bryce Canyon, Zion National Park and Las Vegas. The price is $2,999 for doubles, $3,749 for singles and $2,969 for triples. For information call the CER Office at 609-264-7350, ext. 1.

Crossroads Youth Group meets 7-8 p.m. every Sunday. Sponsored by the Community Presbyterian Church, the group is open to sixth- through eighth-grade youths in Brigantine. They meet weekly, and the meetings or outings consist of community service, fun and fellowship, spirituality and current issues. It is a positive atmosphere that stresses acceptance and is a true example of how to have fun without drugs or alcohol. Crossroads sponsors a Halloween hayride, an Easter egg hunt and the junior high dances that are held once a month. Open registration is extended each Sunday.

The Brigantine Community Center offers mahjong games 1-4 p.m. Thursdays on the second floor at the Community Center. For information call 609-264-7350, ext. 1.

Weight Watcher Meetings are held every Tuesday morning starting with weigh-in at 9:30 a.m. followed by a meeting at 10 a.m. Come in and learn how to successfully lose weight by following a customized food and activity plan to help you look and feel better and have more energy. Weight Watchers also offers a handy food and activity tracker, thousands of meal ideas and practically every healthy-living tool you can imagine. For information call the CER Office at 609-264-7350 ext. 1.

If you like to paint or have a craft you enjoy, you are invited to join the Art Club at the Community Center 2-5 p.m. every Tuesday in the Art Room. There will be various mediums of art such as watercolor, acrylic, oil and various crafts. Club members are all at different levels. There is no fee to be a part of the club. For more information call the Community Center, 609-264-7350, ext. 1.

The thrift shop of the Community Presbyterian Church, 1501 W. Brigantine Ave., is open 5-8 p.m. Wednesdays, 9 a.m.-2 p.m. Thursdays and 9 a.m.-noon Saturdays. Shop for bargains on gently used clothing for men, women and children, as well as shoes, small appliances, household items and jewelry. New items are received daily. Call the church office at 609-266-7942.

Quizzo will be held 7-9 p.m. every Wednesday in the Brigantine Elks Lodge lounge, 400 W. Shore Drive. Prizes will be awarded. See http://www.brigantineelks.com.

The Running Center is partnering with the Brigantine Fitness Center to present a fitness class for active adults. Treadmilling for Walkers is offered noon Mondays and Wednesdays at the Brigantine Fitness Center. The class is led by Mindy Solkin, owner and head coach of The Running Center. She created the class to give seniors a full-body workout. The one-hour classes are open to members and nonmembers of the fitness center. Registration for one or two days per week is available at therunningcenter.com/checkout/. The fee is $15 for one class per week, or $25 for two per week. For information call 609-246-6974 or email info@therunningcenter.com.

The Brigantine Beach Community Center hosts senior bingo 9:30 a.m. Tuesdays and Thursdays. For information call 609-264-7350.

Submit event notices, including date, time, location, any fees, and contact information to jim.miller@catamaranmedia.com.

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It's Happening in Brigantine, events beginning March 31 - Shore News Today

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Diet Cig's new album, Swear I'm Good At This, comes out April 7. Shervin Lainez/Courtesy of the artist hide caption

Diet Cig's new album, Swear I'm Good At This, comes out April 7.

Alex Luciano is a guitar-slinging human tornado on a Pixy Stix bender. As the singer, guitarist and one half of the undeniably charming duo Diet Cig, Luciano is known to bop, flail and high-kick around the stage. And that boundless exuberance is infectious, coaxing crowds into pop-punk sock hops. It's also emblematic of the joyful musical bond between Luciano and drummer Noah Bowman, who can frequently be spotted sharing a glance and a wide grin in the split seconds before Luciano leaps off the front of his bass drum. What began as a chance meeting at a house show in the Hudson Valley-based college town of New Paltz, N.Y., has sparked a vital collaboration and friendship.

Diet Cig brilliantly bottles Luciano's energy on the duo's debut album, Swear I'm Good At This. Every track here is a frenetic showcase for Luciano's thrashing guitars and cooing harmonies and Bowman's pounding drums. The record benefits from a tour-honed chemistry that yields sharper hooks and fuller production than any of Diet Cig's previous singles: Listen for the little synth phrase floating up from the distorted fray of "Maid Of The Mist", or the softly strummed guitar that opens "Bath Bomb." And with every taut banger comes the kind of candy-coated melodies that dare you to resist shouting along in unison.

For all the fizzy fun Diet Cig uncorks, those irresistible dynamics cloak the intimacy at the the album's core. Writing with revealing honesty and searing wit, Luciano shows an innate knack for lyrics that reflect equal parts wide-eyed wonder, earnest vulnerability, and a fearless, "doing it on my own terms" ferocity. Frequently harvesting from her own past formative romances and breakups, it's Luciano's tiniest details that prove the most relatable. Luciano is capable of capturing the flittering giddiness of a new crush on "Leo" and "Apricots" ("I wanna kiss you in the middle of a party / I wanna to cause a scene"); depicting relationship-status conversations on "I Don't Know Her" ("I don't want you to feel nostalgic for something that never happened"); and even derives cringe-worthy humor from an awkward fling with someone who shares her name on "Sixteen." Similarly, "Barf Day" revisits the sadness of being ignored on her birthday ("I'm sick of being my own best friend / Will you be there in the end?"), only to stave off loneliness with a satisfying kiss-off: "I just wanna have ice cream on my birthday! / I know that you're sorry, I just don't care!"

Yet Diet Cig is at its most potent when deploying Luciano's experiences to wrestle with bigger ideas, like consent, identity and flipping gender roles. "I don't need a man to hold my hand / That's just something you'll never understand!" Luciano proudly proclaims on the invigorating closer "Tummy Ache." Elsewhere, "Maid Of The Mist" addresses past exes ("I am bigger than the outside shell of my body and if you touch it without asking then you'll be sorry") while turning her assurances into an empowering mantra: "I'm fine / You're alive / You'll be O.K. in some time." And on "Link In Bio," Luciano voices her frustrations over how women are all too often singularly defined or silenced for being too outspoken: "They say speak your mind / But not too loud / I'm not being dramatic / I've just f had it with the things that you say you think that I should be / I'm done with being a chill girl / I'm trying to take over the world."

Swear I'm Good At This all adds up to a snapshot of a young songwriter navigating through the yearning and boredom, ambition and insecurity that accumulates along the rocky path from adolescence to adulthood. The power of Diet Cig comes from the way Luciano and Bowman bolster these themes with affirming positivity in the form of delightful, explosive anthems. These songs will surely give anyone weathering their own tough moments the confidence to pick themselves up and dance.

Swear I'm Good At This is out April 7 on Frenchkiss Records.

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First Listen: Diet Cig, 'Swear I'm Good At This' - NPR

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Daniel Neman, St. Louis Post-Dispatch 12:07 a.m. ET March 30, 2017

Yes, Coffee-Braised Pot Roast with Caramelized Onions uses real, brewed coffee.(Photo: Cristina M. Fletes / TNS)

The doctor says you have to lower your sodium.

Its stunning news. After all, salt is what makes food taste like food. On the other hand, eating too much salt can be devastating to your health.

According to the Harvard School of Public Health, too much sodium in the bloodstream can lead to high blood pressure, heart attacks, stroke, heart failure, possibly to stomach cancer and even to osteoporosis.

If you must switch to a low-sodium diet, it would be wise to eliminate any prepared or processed foods from your mealtime or snacks no more Cheesy Poofs, no more trips to Burger Doodle.

Canned foods are generally awash in sodium, which is used as a preservative, so it is better to use frozen vegetables, say, than canned. Fresh vegetables are best of all, of course, because you can control the amount of salt you use.

In a similar vein, homemade foods are better for anyone on a low-sodium diet than store-bought or restaurant-made, because you know how much salt you are getting. A chefs idea of low salt may be different from your idea, or your doctors.

But if you need a low-sodium diet, what can you do to replace the flavor-enhancement that is provided by salt? There are several tricks, but the idea behind them all is to add pleasing but assertive flavors.

Lemon is probably used the most, because its bright acidity mimics the effects of salt. Fresh herbs also help to awaken dormant flavors, and so does garlic.

For the first dish of my exploration of a low-sodium diet, I made a White Bean and Roasted Garlic Dip, which makes full use of lemon and garlic and, at least in the garnish, fresh herbs.

This dip is a great example of a low-sodium replacement for a familiar dish in this case, hummus. Hummus is one of the best things ever, but a quarter-cup of it contains more than 200mg of sodium. White bean dip comes in at one third of that.

Its made in much the same way as hummus, without tahini and with white beans replacing the garbanzo beans. Because the beans are softer, it takes on a satiny feel. And it has every bit as much flavor.

The only problem is that it looks so much like hummus that your guests are likely to expect hummus when they try it. When they get over their initial disappointment, they may find they enjoy it every bit as much as the saltier stuff.

My next dish, an entree, used an unexpected strong flavor to make up for the relative lack of sodium: coffee. Its a pot roast braised in coffee, with caramelized onions, and the best part about it is you cant even tell its coffee. It just lends a depth and a dark richness to the meat that you sense, rather than taste.

Balsamic vinegar also helps to amplify the flavor in place of salt in this dish, along with a good dose of garlic.

But dont kid yourself; beef needs salt. This pot roast has salt in it. Its considerably less than you will find in other pot roast recipes, but it isnt exactly salt-free.

If you want salt-free, you might want to go with something such as French Country Chicken With Mushroom Sauce. Its chicken breast halves pounded flat and sauteed, and served with a sauce.

The flavor comes from the sauce. Its made from a thickened mixture of shallots, mushrooms, wine and chicken stock. Fresh rosemary, which always pairs well with chicken, adds an additional boost.

For a delightfully unusual dish, try Pasta With Spinach, Garbanzos and Raisins. Spinach and garbanzo beans (also called chickpeas) is not an entirely uncommon combination, but when you add golden raisins to it that just makes the whole dish sing.

It has garlic too, of course. Garlic and spinach go together like salt and pepper, and somehow it doesnt fight the raisins at all. Parmesan cheese on top brings the whole dish together and even adds a salty flavor while not contributing too much to the sodium count.

For breakfast or dessert, or both, you can make Whole Wheat Applesauce Muffins. These come from the American Heart Association, so you know they are good for your heart if not necessarily for your waistline.

What makes them heart healthy? They are sweetened and moistened with applesauce unsweetened applesauce, at that. Cinnamon, nutmeg, cloves and raisins only make them more festive.

And there is no butter at all. But to replace it, it calls for oil quite a lot of oil. And brown sugar gives them depth. The calorie count isnt too high, but neither is it too low.

In terms of salt-free flavor, though, they are out of this world.

White Bean and Roasted Garlic Dip

2 whole garlic heads

4 tablespoons extra-virgin olive oil, divided

2 (15-ounce) cans canellini beans or other white beans, drained and rinsed

1/4 cup fresh lemon juice

1/4 teaspoon salt

1/4 teaspoon white pepper

1/4 cup flat-leaf parsley

Preheat oven to 375 degrees.

Cut the top 1/3 off garlic heads off so tops of the cloves are exposed, and discard tops. Place heads, unpeeled, in ovenproof dish and drizzle with 1 tablespoon of the oil. Cover with aluminum foil; bake 30 minutes.

Uncover and bake until the garlic cloves are soft and golden brown, 15 to 30 minutes more. This roasted garlic can be made up to five days in advance and stored in an airtight container in the refrigerator.

In a food processor, combine the beans, the remaining 3 tablespoons of oil and the lemon juice. When the garlic heads are cool enough to touch, squeeze out the soft garlic into the processor and process until smooth. Add the salt and white pepper. This dip will keep up to three days in an airtight container in the refrigerator.

To serve, transfer to a bowl, garnish with the parsley leaves and serve with vegetables or pita. Makes 10 servings.

Per serving: 205 calories; 6 g fat; 1 g saturated fat; no cholesterol; 11 g protein; 29 g carbohydrate; 1 g sugar; 7 g fiber; 67 mg sodium; 112 mg calcium

Coffee-braised Pot Roast with Caramelized Onions

4 pounds beef chuck roast, trimmed of fat

1/2 teaspoon salt, or to taste

Pepper, to taste

4 teaspoons olive oil, divided

2 large onions, halved and thinly sliced

4 cloves garlic, minced

1 teaspoon dried thyme

3/4 cup strong brewed coffee

2 tablespoons balsamic vinegar

2 tablespoons cornstarch mixed with 2 tablespoons water

Preheat oven to 300 degrees.

Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well-browned on all sides, 5 to 7 minutes. Transfer to a plate.

Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.

Braise the beef in the oven until fork-tender, but not falling apart, 2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.

Meanwhile, skim fat from braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy. The pot roast will keep, covered, in the refrigerator for up to two days. Reheat meat slices and sauce, covered, in the oven, microwave or on the stove. Makes 10 servings.

Per serving: 258 calories; 9 g fat; 3 g saturated fat; 113 mg cholesterol; 38 g protein; 5 g carbohydrate; 2 g sugar; 1 g fiber; 180 mg sodium; 28 mg calcium

French Country Chicken with Mushroom Sauce

Adapted from a recipe by the Mayo Clinic

4 boneless, skinless chicken breast halves, 4 ounces each

2 tablespoons olive oil, divided

1 shallot, thinly sliced

1/4 pound mushrooms, thinly sliced

1 tablespoon all-purpose flour

1/4 cup white wine

1/2 cup low-sodium chicken stock

1 tablespoon fresh rosemary or 1 teaspoon dried rosemary

2 tablespoons chopped parsley

Place the chicken breasts between waxed paper and pound with a mallet to flatten. Cover with plastic wrap and refrigerate until firm.

In a medium frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and saute for about 3 minutes. Add the mushrooms and cook 2 minutes more, stirring occasionally.

In a small bowl, whisk together the flour and wine until all lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary.

In a large, nonstick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and saute until no longer pink or a thermometer inserted into the chicken reads 170 degrees.

To serve, transfer the chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately. Makes 4 servings.

Per serving: 231 calories; 10 g fat; 2 g saturated fat; 70 mg cholesterol; 27 g protein; 4 g carbohydrate; 1 g sugar; 1 g fiber; 74 mg sodium; 26 mg calcium

Pasta With Spinach, Garbanzos and Raisins

8 ounces dry bow-tie pasta

2 tablespoons olive oil

4 garlic cloves, crushed

1 cup canned garbanzo beans (chickpeas), drained and rinsed

1/2 cup chicken or vegetable broth

1/2 cup golden raisins

4 cups fresh spinach, chopped

2 tablespoons grated Parmesan cheese

Cracked black peppercorns, to taste

Fill a large pot full with water and bring to a boil. Add the pasta and cook al dente, according to the package directions. Drain the pasta thoroughly.

Meanwhile, heat the olive oil and garlic in a large skillet over medium heat. Add the garbanzos and chicken or vegetable broth. Stir until warmed through. Add the raisins and spinach. Heat just until the spinach is wilted, about 3 minutes. Do not overcook.

Divide the pasta among the plates. Top each serving with 1/6 of the sauce mixture, 1 teaspoon Parmesan cheese and peppercorns to taste. Serve immediately. Makes 6 servings.

Per serving: 316 calories; 7 g fat; 1 g saturated fat; 16 mg cholesterol; 10 g protein; 57 g carbohydrate; 16 g sugar; 4 g fiber; 153 mg sodium; 72 mg calcium

Whole-Wheat Applesauce Muffins

Adapted from The American Heart Association Cookbook (1973)

1/2 cup oil

3/4 cup brown sugar

1 cup applesauce, unsweetened

1 teaspoon baking soda

1 1/2 cups unsifted whole-wheat flour

1 teaspoon cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cloves

1/4 cup raisins

Preheat oven to 375 degrees. Grease nine molds in a muffin tin with nonstick spray or butter.

Mix together the oil and brown sugar until smooth. Mix in the applesauce and baking soda.

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Spicing up a low-sodium diet - The Detroit News

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Some people become vegetarians because they love animals. Some, as comedian A. Whitney Brown put it, because they hate plants.

But vegans are committed. Not only do they not eat food that harms or kills animals, some dont even want food that inconveniences animals.

Like honey. Hardcore vegans will not eat honey because, as Noah Lewis of vegetus.org puts it, the simple fact is that the bees are enslaved. Similarly, some vegans will not eat sugar because, while it comes entirely from a plant, some sugar is whitened by using bone char, which comes from animals.

Although the vegan diet lacks in meat, dairy and egg products or because of it the diet can be better for you than that which the standard American eats. In 2009, the American Dietetic Association took the position that vegetarian and vegan diets reduce the risk of heart disease, cancer and diabetes, and lead to lower cholesterol and blood pressure.

It can be healthy, but there are some things to watch out for when on a vegan diet: You have to make sure to get enough protein and vitamin B-12 and calcium, iodine, vitamin D, iron, zinc and n-3 fatty acids.

Fortunately, a well-balanced vegan diet provides all of these essential nutrients, though you may want to take vitamin B-12 supplements, just in case.

Still, cooking a well-balanced vegan diet can be difficult, at least if you want to stick to what most Americans think of as normal ingredients. Many vegan recipes attempt to re-create meatless versions of familiar meat-based dishes, and to do so they rely on such potentially off-putting ingredients as vegan chicken, egg replacements and nondairy cheese.

Other recipes use soy products such as tofu and tempeh for their protein, and it is one of these that I tried first in cooking a vegan diet for a day.

Mee goreng, which is a type of stir-fried noodles, is popular street fare in the Philippines. When I have had it before, it always had meat in it, usually chicken or shrimp or both.

But then I came upon a vegan recipe for it using tofu, and tofu fans are sure to be instantly hooked.

If they like spicy food, that is. As with a lot of street food, mee goreng usually packs a kick. If you want it milder, simply trim down or eliminate the amount you use of sambal oelek, the all-purpose Indonesian and Malaysian ground chili paste.

Also, as is the case with much street food, mee goreng tends to be a little oily. The recipe calls for 5 tablespoons of oil for four to six servings; I got by with four tablespoons, but that is still a quarter cup of oil.

Do you need it? Yes. The oil brings the dish together, from the spicy sambal to the faintly bitter bok choy to the sweet sauce made from equal parts of soy sauce, brown sugar and molasses.

The tofu, which has the amazing ability to soak up all the flavors in which it is cooked, serves as a protein-rich punctuation to the meal.

For my next dish, I dispensed with the tofu and received my protein in the form of garbanzo beans, which are also known as chickpeas.

Indian-style vegetable curry with potatoes and cauliflower (that name seems a little over-descriptive to me) is another spicy dish. I like spices; sue me. If less fiery food is more your style, you can use a mild curry powder (but I wouldnt use much less) and leave out the serrano chili.

This dish benefits greatly from the mutually complementary flavors of potato, cauliflower, garbanzo beans and curry.

A bit of tomato paste and a cup of coconut milk make it deeply satisfying, yet it is so healthful that youll practically pat yourself on the back for eating it.

It is the kind of dish that calls out for basmati rice; if you have it, use it.

Finally, I made a vegan version of one of the least vegan dishes I could think of, pancakes.

Pancakes pretty much need eggs, milk and butter. If you try to make them from just flour, water, sugar, salt, baking powder and a little oil, youll wind up with paste.

Or so I thought. But then a colleague passed me a recipe for vegan pancakes that she swore was excellent. And she was right.

I dont know how this works.

I dont understand how they hold together without becoming slightly sweetened hardtack. Im guessing the oil has something to do with it, but we are only talking about a single tablespoon for 10 smallish pancakes.

These vegan pancakes are fine the way they are, but I incorporated a couple of additions suggested by my colleague: I added two tablespoons of soy milk (almond milk would also do) and a teaspoon of vanilla, just to make the pancakes even better.

They are a perfect foil for maple syrup. And maple syrup doesnt inconvenience any animal.

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The vegan diet meatless masterpieces - Hiawatha World

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(CNN) Theres a hot new fitness trend you may have seen. Its called aerial fitness and it involves hanging from the ceiling like a trapeze artist. If that sounds far-fetched to you, aerial arts studios have a technique that will allow you to get the benefits without the risks.

A quick warm-up includes a few rounds of jumping jacks and high knees to get the blood flowing then were ready for the silks.

Lindsey Duggan, Owner of AIR Los Angeles said, Aerial Fitness is actually a combination of a lot of fitness trends at the moment all blended into one class. We do some elements of hit, some elements of Ballet, Barre, and of course Aerial work as well to strengthen and lengthen your core.

For some, the workout has other benefits. Christina Ward, an Instructor said, Things like motor skills sounds very strange, hand eye coordination, and confidence. Dexterity in my hands its something as you get older you start to lose, and that had helped a lot with gripping the silk and continuing to work those muscles that we dont get to exercise as regularly.

Safety has to be a top priority, especially when it comes to difficult routines.

Duggan said, I think Aerial Fitness definitely has a component of women and women empowerment, and strength. You dont see that a lot in different studios I think its like a sisterhood that we have here.

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Latest fitness trend involves aerial workouts - wwlp.com

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BLACKSBURG Yogas benefits are touted for everybody, but not all yoga is for every body.

Nicole Boyle, owner of In Balance Yoga studio, believes this so fervently that she and instructor Ellen Goldlust are offering free sessions of a yoga hybrid accessible to people whose warrior pose wobbles on land.

Partnering with Blacksburg Aquatic Center, In Balance is leading classes in water yoga each Thursday afternoon through April. Standing chest deep in the pool, participants move through traditional yoga moves such as the half moon, the triangle, and the cobra. Buoyed up by water, they rise on their toes, balance on one leg, and execute deep bends that would topple them elsewhere.

We feel that pool yoga allows people with joint pain, injuries, or other body issues to get exercise in a way that doesnt hurt them, Goldlust said. Being immersed and supported by water can take away the fear factor. Its a low impact way to improve strength, flexibility, and range of motion. It may be the only way some people can get exercise.

To do water yoga, one doesnt need to be able to swim. Or even understand yoga. Goldlust guides participants through poses asanas, they are called in yoga language.

She often has the yoga practitioners moving in sequence with their inhalations and exhalations. Goldlust asks them to notice how their back feels in one pose, their feet in another. Yoga, whether in water or in the studio, is all about breathing and body awareness.

I ask everyone to focus inward, to notice their breathing and their body sensations, to feel the water around them, Goldlust said. Yoga is a time for getting away from all the demands on you, all the texts and phone calls. Its a time of calmness and peace. I think water helps create a feeling of physically slowing down and relaxing.

Goldlust asks participants to concentrate on centering their body, using small movements, adjustments in the position of shoulders, spine, hips and legs. Conditions such as arthritis, MS, obesity, pregnancy, and injuries can make traditional yoga practice on land extremely difficult. The force of gravity during standing poses may be too great for some peoples level of conditioning.

While most yoga exercises will be easier in water, a few seem more challenging as participants try to hold a position with the unaccustomed weight of water pressing in from many directions.

Use your core muscles as you find balance, Goldlust said.

Goldlust says water yoga has long been her favorite type. In 2016, she commemorated her 50th birthday year by becoming a certified yoga instructor. When Boyle asked Goldlust to teach their summer water yoga classes at Clay Corner Inns pool, Goldlust said she was delighted. Now she teaches water yoga regularly at Blacksburg Aquatic Center, donating every other class she teaches to In Balances community service effort.

Lynne Krulich, aquatic center director, says her facility began waiving the pool fee for water yoga participants when In Balance started offering the class free this winter.

Its a great community service the aquatic center can do, she said. We love having water yoga here and being able to support In Balance Yoga.

Steve Reisinger has been coming to water yoga since it started in Blacksburg. I never miss a class if I can help it, he said. Its helping me with my injured leg. And maybe with old age too. I just feel better when I do this.

Rebecca Absher, another regular, says the yoga moves give her a little more mobility after each session.

Water yoga is better than regular yoga for older people, said Florence Richardson, who has attended twice. Its just wonderful exercise.

This class is for all levels and ages, said In Balance owner Boyle. Triathlon athletes have come in after a race. We also have folks with joint replacements whove never tried yoga before. The water acts as a wonderful supportive prop.

Boyle says she will continue to offer water yoga classes in the summer, although they will move to Clay Corner Inn and the Blacksburg Country Club when the weather warms up.

In Balance Yoga offers a range of yoga classes at its studio in Clay Court at 401 S. Main St., Blacksburg. Offerings include hot yoga, warm yoga, prenatal yoga, therapeutic yoga, yoga with wine, and a kick-butt yoga called yoga barre that combines ballet, pilates, cardio-vascular conditioning, and yoga in a low-impact workout.

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A new fitness trend: It's all wet - Roanoke Times

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Earl Stewart is suing LA Fitness for $2.5 million in Brooklyn Federal Court, claiming heremains sick and disabled from his hot tub usage at one of the company's Long Island Facilities. (Photo courtesy LA Fitness.)

A New York man is alleging he contracted Legionnaires' disease after using a hot tub at the Garden City Park LA Fitness in Long Island, New York, last November. Earl Stewart is suing LA Fitness for $2.5 million in Brooklyn Federal Court, according to a New York Post report, claiminghe was hospitalized and remains sick and disabled from his hot tub usage. The Nassau County Department of Health subsequently uncovered legionella bacteria in the fitness center and indefinitely shut down its aquatics area, according to the Post.

Life Time Fitness, Chanhassen, Minnesota, will pay $86,000 to a Maryland woman who allegedly received a job offer but had it rescinded after the fitness company learned she was pregnant. In an email, Emily Carpenter allegedly notified management at the Rockville, Maryland, Life Time Fitness she was 35 weeks pregnant after she was asked to visit the club to complete new hire paperwork. According to a statement from the U.S. Equal Employment Opportunity Commission (EEOC), club management stopped communicating with Carpenter and, two weeks later, told her the position was no longer available. Unfortunately too many women still experience pregnancy discrimination in the workplace, Debra M. Lawrence, a regional attorney with the EEOC, said in the statement. We are pleased that this settlement corrected this situation by providing monetary compensation to Carpenter, as well as other measures that will protect other women and applicants from sex or pregnancy discrimination.

A Katy, Texas, woman is suing former employer Life Time Fitness, claiming she was mistreated and wrongfully terminated because she is black. According to a Southeast Texas Record report, Michele White filed her complaint with the U.S. District Court for the Southern District of Texas on Feb. 8, alleging her termination from Life Time Fitness on July 13, 2016, was in violation of Title VII of the 1964 Civil Rights Act. The suit alleges White did not receive the same advancement opportunities as her white counterparts, bringing about financial loss, embarrassment and anxiety. She is seeking a trial by jury along with damages and reinstatement or front pay, according to the Record report.

A New York woman is suing SoulCycle, New York City, in New York Supreme Court alleging she was seriously injured during a Jan. 31, 2016, class at one of the company's California studios. Donna Wood was dismounting her bike at SoulCycle's Wilshire Boulevard studio in Beverly Hills, according to a Self report, when her leg was allegedly"impaled" on one of the bike's support bars, cutting deeply into her thigh. Her lawsuit claims that loud music and dimmed lights prevented anyone from hearing her screams for help for "several minutes." Furthermore, Wood alleges the staff did not help her contact an ambulance, prompting her to take an Uber to a nearby hospital where her wound was treated with 50-plus surgical staples. She claims the wound later became infected and left a permanent scar.

Club Industry's Legal Briefs features recent notable legal news related to the health club industry. Do you have news to share with us? Send your news, tips or story ideas topr@clubindustry.com. You can also connect with us onFacebook, on Twitter@clubindustryand onLinkedIn.

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LA Fitness Legionnaires Suit, Life Time Accused of Discrimination, SoulCycle Injury - Club Industry

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"Don't stop believin', hold on to that feeling!"

LOWELL - On March 18, the 18th annual Fitness For A Cure Gala to benefit St. Jude Children's Research Hospital, presented by Flexecution Inc., was held at Lowell Memorial Auditorium. The high-falutin' gala was dedicated to Danny's Dream for Danny Thomas, who founded St. Jude's Research Hospital.

More than 1,100 guests filled the "Family Show" during the day and evening gala, which featured magnificent dance performances from the St. Jude Performance Team. More than 100 exhilarating children and students from the Merrimack Valley and New Hampshire, ranging in age from first grade to college, danced their hearts away, day and night, all for the love of St. Jude's children.

The SLS Fitness Team

Sherri Laffey Sarrouf organized the gala. Sherri is a 53-year-old Lowell native, a well-known health and fitness guru, and owner of the popular SLS Fitness Strength and Conditioning Center of Lowell and Woburn. The Energizer Bunny has nothing on this gifted fitness guru. Sherri, with her passion for fitness and her family, formed the St. Jude Performance Team and created the Fitness For A Cure event 18 years ago, and the event has generated more than $4 million all for St. Jude's.

Sherri and her strong and talented SLS Fitness Team visit St. Jude's in Memphis, Tenn.

Sherri and her longtime childhood friend, Heather Rozen, and her children, Stephen and Elizabeth Sarrouf - both UMass Lowell students and choreographers of the Fitness For A Cure Performance Team - raised $507,000 in just this single day and night event with the help of their students, the SLS team, sponsors and volunteers.

So "don't stop believin', hold on to that feeling" with love, prayers and support for all the admirable St. Jude's Children. For more information, visit http://www.stjude.org.

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St. Jude's Fitness For A Cure Gala (VIDEO & SLIDESHOW) - Lowell Sun

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By Kendra Penningroth | Cronkite News Wednesday, March 29, 2017

WASHINGTON Alton Villegas offered an unusual call to action Wednesday for an 11-year-old boy: Destroy the ice cream man.

Alton is a member of the Salt River Pima-Maricopa Indian Community where nearly 10 percent of tribal members have Type 2 diabetes, including members of his family.

My mom and my grandma have diabetes, a lot of people in Salt River have diabetes, sadly, said Alton, who has been diagnosed as pre-diabetic. I think a lot of people have diabetes because they dont eat healthy and they dont exercise.

Thats what brought Alton to Washington Wednesday, where he was the youngest of six witnesses urging the Senate Indian Affairs Committee to reauthorize the Special Diabetes Program for Indians.

The program grants $150 million a year to about 300 programs that push diabetes prevention to tribes in 35 states, said Rear Adm. Chris Buchanan, acting director of the Indian Health Service. The program will end after September if it is not reauthorized.

Since the program began in 1997, tribal obesity rates have remained stubbornly high, said Sen. John Hoeven, R-North Dakota. He said Native Americans still have a greater chance of being diagnosed with Type 2 diabetes than any other group in America, and that diabetes is their fifth-leading cause of death.

But Hoeven, the committee chairman, also acknowledged at the hearing that the grants have helped lower diabetes and its complications, such as limb amputations, heart disease and kidney failure. But theres still more work to be done.

The Salt River Pima-Maricopa Indian Community, like other grantees, uses its grant to educate families on the benefits of exercise and balanced diets, offering free family-oriented exercise classes and programs that promote healthy lifestyles.

After a 6-year-old on the reservation was diagnosed with Type 2 diabetes about three years ago, the tribal council began more screening at schools and found 52 percent of students were above the 95th percentile for weight.

When a screening showed that Alton was at risk for Type 2 diabetes, his family learned that he qualified for the Youth Wellness Camp in Prescott. Grant money from the federal program lets the tribe send at-risk youth to the camp.

I wanted to be healthier, so I went to camp, Alton said. I wanted to be able to help my mom and my grandma be healthier.

The healthy eating and daily exercise at camp helped Alton lose almost 16 pounds. His mother, Felicia Jimerson, said that Altons new outlook on eating healthy and exercising is rubbing off on her three other kids.

Alton said that he tries to help his family and friends make healthier decisions, but they do not always listen.

I tell them all the time but not a lot of people care, cause that means they have to give up Hot Cheetos, said Alton, who has seen his friends buy at least four bags of the snack a day from the ice cream man.

We must destroy the ice cream man! Alton told the committee, to laughter.

Rachel Seepie, another member of the Salt River Pima-Maricopa Indian Community who testified Wednesday, credits some of her success against her Type 2 diabetes to educational programs funded by the grant program.

After initially managing her condition with medication, she decided to turn instead to exercise and eating well. That has helped her lose weight, lower her blood sugar, decrease her average heart rate and complete two Iron Man triathlons, Seepie said.

Now, she is a senior fitness specialist with the Diabetes Service Program and teaches group exercise classes on the reservation.

My vision is that the Salt River Pima-Maricopa Indian Community and our members will learn how to become healthier, and they will have long full lives without Type 2 diabetes, Seepie told the committee.

Jimerson said after the hearing that can only happen if the gran program is reauthorized.

I think if they can continue that funding, its definitely going to make a change, she said. If that funding goes away, were in huge trouble.

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Arizona youth joins tribal officials to push for diabetes program funds - Cronkite News

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A new study that is being heralded as Earth Shattering has lifted the lid on the exercise regime that can really turn back the clock.

According to the study undertaking by the Mayo Clinic in the UShigh-intensity interval training (HIIT) can not onlystop cellular ageing in its tracks but it could alsorepair damage in the body.

The study was conducting with men and women from the age of 18 to 80 as they were put through various medical tests and exercise programs. While the health benefits of an HIIT workout has been well documented, this study aimed to find out why. The findings indicate that HIIT exercise rejuvenates theMitochondria cells that are responsible for more than90 per cent of the energy needed in the body for life and to support organ function.

An interview bylead researcher Sreekumaran Nair in the medical magazineCell he stated,Based on everything we know, theres no substitute for these exercise programs when it comes to delaying the ageing process. He added,If people have to pick one exercise, I would recommend high-intensity interval training, but I think it would be more beneficial if they could do three to four days of interval training and then a couple days of strength training.

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Study reveals that the way you exercise could turn back the age clock - Starts at 60

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