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The 4th Annual Colorado International Childrens Festival

November 15, 2014, from 10 a.m. to 6 p.m. Bethel Community at 13231 E. Mississippi Avenue,

Aurora, CO 80012

FESTIVAL PROGRAM /

Recital Hall 10:00 am 2:00 pm. Fortepiano and Violin ConcertStage Theater 2:10 pm 5:30 pm. Dance & Singing Studio

Performances Gym Square 10:00 am 5:30 pm. Food Caf, Schools and Stores )DLU3OD\JURXQG3KRWRVHVVLRQV

Recital HallFESTIVAL OPENING

10:00 Music Studio of Svetlana KatzInstructor: Svetlana Katz, 720-299-4577

Tchaikovsky, Dance of the Little Swans - Nikita SazanovTchaikovsky, October - Tanya SopkinGrieg, Anitras dance - Tanya Sopkin

Chopin1RFWXUQHLQ(DW - Akbar AmanovTchaikovsky, April - Akbar Amanov

Mcloughlin, Rejoice - Jenell TrushkovClint Mansell, Requem for a dream - Jenell Trushkov

________________________________________________________10:40 Music Class of Olga Skuz

Instructor: Olga Skuz, 303-324-8697

Beethoven, Fur Elise - Lily WilliamsDustin Nagel, Requiem For a Dream - Lily Williams

________________________________________________________10:55 Emiliya Nisnevich School

Instructor: Emiliya Nisnevich, 720-206-8937

Tchaikovsky, Soldiers march - (OLRW3UROHW Vygodskiy, Variations on Paganini Theme - Charlie Fu

Game Braums theme, Skyrim - Sean NixonKondo, Jerudo Wallley, Duet - Sean and Eric Nixons

________________________________________________________11:15 Nataliya Kontorovich Piano School

Instructor: Nataliya Kontorovich, 303-324-4407

Timothy Brown, Daydreaming -Sardor RavshanovShostakovich, Lyric Waltz - Sardor Ravshanov

Vigodsky. Varianion jn Paganini Theme - Ralph OdnoralovBadelt, His a Pirate from Pirates of the Caribian - Ralph Odnoralov

Bizet, Carmen (Themes) - Camila Lomakina________________________________________________________

11:40 Class of Oksana CetlinInstructor: Oksana Cetlin, 303-952-9263

Gershwin, Summertime - Andrew SaitoBublichki - Masha Osovskaya

Tchaikovsky, :DOW]RIRZHUV - Masha & Dasha Osovskie________________________________________________________

11:55 Teachers and Students Award Ceremony/Photo Session________________________________________________________

12:00 Natalia Morozovskaya Violin EnsembleInstructor: Natalia Morozovskaya, 303-619-8089

Stephanie Onuffer, Anna Neznamova, Tasya Rubtsova, Katia Cooan, Vlad Kudelin, Anna Nikolenko, Angelina Kublitskaya,

Bogdan MisheninJ. Strauss, Viennese Waltz

Pauls, %XWWHULHVRQWKHVQRZMiller, Moonlight Serenade

Joplin, Ragtime________________________________________________________

12:15 Natalia Sim Piano StudioInstructor: Natalia Sim, 303-641-8156

Leopold Mozart, Minuet -Alexandra BelyaevaJean Jaques Rousseau, The Village Prophet - Sylvia Roberts

Old French Song - Talya SimCornelius Gurlitt, Etude - Talya Sim

Alberto Ginastera, Argentinian Dance - Lexi ButlerChopin, Ballade Op.23,No.1 in g minor - Ilinca Birlea

________________________________________________________12:35 Science, Art and Sport Center for Children

Instructor: Irina Chernikova, 303-956-8678

Tchaikovsky, February - Viktor Frolkov________________________________________________________

12:40 Irinas SchoolInstructor: Irina Chernikova, 303-956-8678

Goldenweiser, Small Canon - Nastya PapazyanCherni, Etude - Nastya Papazyan

Elissa Mine, Fusspot - Nastya Papazyan

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3Gedike, Dance - Vika TatulyanSelivanov, Joke - Vika Tatulyan

Leopold Mozart, Burre - Venera SiimerJesso, Parade of the Wooden Soldiers - Venera Siimer

________________________________________________________12:50 Piano lessons, Music and More

Instructor: Lyudmila Nabokova, 303-810-1548

Ravvina, Harmonic Etude - Emily KuznetcovaBabajanyan, Andante - Maneh Madoyan

Rimskii-Korsakov, Flying bumble bee - Owen MyersBabajanyan, Elegy - Ashot Madoyan

Glinka, Chernomors Marsh - Duet: Kiril Sklyarov, Steven Onuffer

Bach-Tauzig, Toccata D-moll - Jason OnufferSkryabin, Prelude #6 op.11 - Stephanie Onuffer

Bethoven, Symphony #5, 1st movement Duet: Stephanie and Jason Onuffer

________________________________________________________13:20 Larisas Violin Studio

Instructor: Larisa Lewis, 303-750-0951

Accompanist: Ani GyulamiryanBizet, Habanera - Yohan Lee

Kabalevsky, Polka - Shaina ChanBaklanova, Mazurka - Yohan Lee, Shaina Chan, Ackshati

Vaishnav, Natalia Goncharova, Sydney Vianzon, Emilia FisherPerlman, Israeli concertino - Levy Kaminer

________________________________________________________1:35 pm To Broadway With Love!

Instructor: Vera and Randy Burns, 720-281-0370

To Broadway With Love! Show Highlights- Students of DU School of Music

________________________________________________________Gym Square

)ood is available all day Arts and Vendors Exhibition

________________________________________________________Stage Theater

14:10 Science, Art and Sport Center for ChildrenDirector: Lyudmila Zaturenskaya, 303-667-1864

Music Band, Dances, Songs, Acrobatics and more - Students and teachers of SASC

________________________________________________________15:00 Ukrainian Community of DenverInstructor: Ellie Titarenko, 515-447-3582

15:10 Balkanika Children Folk DanceInstructor: Rossitza Doshkova, 720-233-0020

Folklore Dances from Bulgaria Children of Bulgarian Community15:30 Classical Ballet of Colorado

Instructor: Elizabeth Shipiatsky, 303-756-1970

Tchaikovsky, Nutcracker Harlequin and Columbine -

Flannery Warner, Julia EdwardsDancing Doll - Beatriz

Soldier Dolls - Kotryna Gausas, Ann Pogrebitsky

Spanish Dance - Julia EdwardsChinese Dance - Flannery Warner

Arabian Dance - Darcy Angus_______________________________________________________

16:00 Bethel Community - Living TheaterInstructor: Galina Serenchenko, 720-272-6456

Max Lukado (adopted by Galina Serenchenko), You are Special - David Kreyman, Odelia Kreyman,

,VDDF0DQVHOG6R&RUEHO.HYLQ3LPRQHQNR Annette Linaldi, Nicole Linaldi, David Fouks

_______________________________________________________16:30 Adeleens World of Dance

Instructor: Adelina Kaudinova, 720-876-8503

International Dance Program Children and Adult Students of the Studio

_______________________________________________________17:30 CLOSING CEREMONY

SPONSORS

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Concert Director: Ludmila StoyanovaBoard of Directors: Liana Bekker, Irina Gavrilova, Elena Gladkih, Yury Kreyman, Yekaterina Livits,

Leonid Reznikov,/XGPLOD6WR\DQRYD Ludmila Zaturenskaya.

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What does it mean to be a mentor?Mentors can serve as trusted con-

fidantes to young people in need of professional guidance, providing the support or advice many need to break into a given industry.

While mentoring is most com-monly associated with the profession-al arena, it need not be restricted to corporate environments. When look-ing to give back to their communi-ties, men and women may not think of mentoring. However, mentoring can be a powerful empowerment and personal development tool, for both mentors and the people being men-tored. The following are a handful of tips to foster a successful mentoring relationship.

Ask a lot of questions. Mentors should expect to field a lot of ques-tions, but they also should ask their share of questions. Asking questions is a good way to challenge people and get them thinking about various sce-narios and situations they may find themselves in. This will help shape the person youre mentoring into an individual who can anticipate situ-ations and deal with them on his or her own.

Ensure confidentiality. Confiden-tiality should be of paramount im-portance in a mentoring relationship. The person youre mentoring should feel comfortable coming to you with

any situation and have your support, as trust is essential to the mentor-mentee relationship.

Stretch a persons abilities. The goal of a mentor is not to solve all of

his or her mentees problems. Del-egate tasks and provide advice to leadthe mentee in the right direction. En-courage a mentee to take on more re-sponsibilities, which can instill confi-dence and facilitate personal growth.

Enjoy the experience. Mentors ben-efit from mentoring, which can provide satisfaction and a sense of accomplish-ment that results from knowing you played an integral role in the success of another person. If your career is in a slump, mentoring may provide the breath of fresh air you need to recharge.Mentoring also may give you insightinto another persons life, which canbe used in your own personal develop-ment. As long as your goal is the suc-cess and support of the mentee, men-toring can be a selfless act that touchesthe lives of others.

Formal mentoring programs ex-ist, but mentoring relationships oftenbegin when a less formal connectionforms between two people. Should a friend, employee or colleague ask foryour assistance in mentoring, em-brace this compliment and make the most of your opportunity to aide inthe growth of another person

8 Ways to Put Yourself on Your Priority ListBy Ellen G. Goldman, Health and Wellness Coach

Hosting a dinner party is no small taBy Ellen G. Goldman, Health and Wellness Coach

How often have you found yourself thinking or saying the following?

I wish I had more time for myself.

Im so busy! I dont have a moment to breathe.

I need more hours in the day.

I dont have time for that.We lead crazy, busy lives.

And the one thing we never seem to have time for is our-selves. This problem seems even more pervasive as we work harder to meet the challenges of this new economy.

Creating more personal time tops the list of goals many peo-ple want to accomplish. With work time, partner or fam-ily time and social time all de-manding our attention, we are constantly juggling our day-to-day responsibilities. Finding as little as 15-30 minutes a day of uninterrupted, relaxing me time is challenging at best.

But we all instinctively know that when we take time for our-selves to pursue our passions, do the things that we enjoy, relax or even do nothing at all, we end up happier, healthier and feel-ing better . Me time allows us to de-stress, unwind and rejuve-nate. Taking time for yourself al-lows you to renew, heal, and cre-ate reserves of energy and peace.

When I ask my clients why they dont plan more me time in their schedules, three com-

mon themes arise: not enough time, feeling guilty, or it feels selfish. The more giving and caring a person you are, the more these feelings seem to emerge.

Remember that no mat-ter what we do, there are only 24 hours in a day, so you cant create more time. But you can clear some time by reevaluat-ing priorities, perhaps saying no more often and practicing smart time management.

Me time is not something you should feel guilty about. Its noth-ing more than taking some time to put aside your everyday busi-ness and treating yourself to an activity that you enjoy. It gives you an opportunity to relax, refocus and recharge. And when you do that, you can come back to your responsibilities with greater focus, commitment and enjoyment.

It is very common to become so involved in giving to others that we fail to give to ourselves. And although this is more often a trait in women, there are plen-ty of men out there who feel this way too. Many are so caught up

in earning a living to take care of their families, that break-ing away from responsibilities to indulge in hobbies, reading or hanging out with the guys makes them feel selfish.

If everyone else around you is worthy of care and attention, then so are you. You not only deserve this time, but you need it for your own well-being. Lack of time for ourselves often leads to feeling frustrated, tired, over-whelmed and out of balance. Without this time for ourselves, we lose sight of whats impor-tant to us.

Occasionally I am asked, Doesnt exercise count as me time? Well the answer is yes and no. If you approach exercise as another respon-sibility to cross off the list, and/or get more joy when you are done vs. enjoying the ac-tual time spent working out, you are probably getting lots of health benefits, but not the same kind you get from me time. Unless you walk away from your routine feel-ing renewed, refreshed, re-laxed and ready to take on the world once again, you may still need another activity that you do just for the pure joy of doing it. If, despite a regular exercise routine, you still feel overwhelmed and yearning for personal time, scheduling a few me time activities will do you a world of good!

Lets look at some ways you can make me time a reality:

First, decide that you de-serve some time to yourself each day. Stop feeling guilty for taking time out for you, and re-

alize in the long run, its a win-win for everyone. When you are tired, stressed out and pulled in too many directions, it is hard to give your best to all you must accomplish. Remember, self-time is not selfishits a neces-sary dimension of self-care!

Decide how best to spend me time. How each of us chooses to spend free time is as individualized as we all are. If you had an extra 15 minutes, a half hour, an afternoon or an entire day, what would you do to make yourself feel rejuvenat-ed, relaxed and happy? Write a list and keep it handy when you begin scheduling time into your calendar.

Evaluate the things that are wasting your time each day. Do you check your emails constant-ly and end up spending more time on your computer than you planned? Do you answer personal calls in the middle of your workday? Run to the su-permarket daily to pick up din-ner rather than plan in advance and shop once? If this sounds like you, you must take the time to organize your responsibilities, and you will gain more free time than you can imagine.

Learn to say no to requests to do things that you dont re-ally want to, dont value or dont bring you satisfaction and joy.

Ask for help with chores that dont necessarily have to be completed by you alone.

At the beginning of each week, take a few minutes to des-ignate specific time slots for all that must be accomplishedincluding me time. Treat your personal time like you would any

other appointment and make it non-negotiable.

Commit to a minimum of 15-20 minutes of me time every day. Do something (or nothing) that completely lets go of responsibilities and releases your mind, allowing you to be alone with your thoughts.

Create a daily ritual. This can be a bath, listening to music, tak-ing a walk or meditating. Make it something you can look forward to. Years ago, when my children were small and life felt too hectic and overwhelming, I created a rit-ual for me time. I decided it was well worth it to get up 45 minutes before the rest of the family to enjoy my coffee and breakfast in solitude. To this day its my time to read, daydream or just bask in the sounds of silence. Looking forward to this time, and a coffee pot on a timer, gets me out of bed with a smile on my face.

Stop wishing you had more time to yourself, and commit to carving it into your schedule. Rather than bemoan your lack of time, change your approach and create the time using the tips above. You will be amazed at how a little bit of time to yourself can make a huge difference in your health and happiness!

Sources:Richardson, Cheryl. 1999.

Take Time for Your Life: A Per-sonal Coachs 7-Step Program for Creating the Life You Want, NY, Broadway Books.

Hosting a dinner party is a thoughtful gesture that should be fun. While hosting can be stress-ful, following a few tricks of the trade can make hosting duties that much more manageable.


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HOW GOOD ATTORNEYS MAKE BUSINESSES MONEYAft er over thirty years of practice, I have seen busi-

nesses enjoy maximum profi t and optimal marketability when the owner is ready to sell, and I have seen busi-nesses fail. Th e diff erence long term is to have an attor-ney prepare and review the business documents and to use a C.P.A. for fi nancial statements and tax returns. Cutting corners can mean forfeiting big money when its time to sell or when ownership arrangements change.

Plan to Succeed. Start out with the proper advice and documents and show your commitment to a sound foundation from the outset.

How legal advice makes businesses money number 1 Sell for Top Dollar. Using a lawyer for documenta-tion and a CPA for fi nancial statements and tax returns will, when its time to sell, provide prospective buyers with four sets of documents:

a. corporation or LLC records;a. agreements in force between the business and third

parties;b. fi nancial statements; andc. tax returns.Th e above form the foundation of a business, and

should be on hand to attract the most qualifi ed buyers and to command the highest selling price.

How legal advice makes businesses money number 2 Intellectual Property and Brands. Brands can make businesses money. But many branding resources do not understand the mechanics of how trademarks and brands create value for a business. As a lawyer who is experienced with understanding trademark issues, I have seen the price that businesses pay for a desirable brand or trademark. Th ats why I can help you de-velop a coveted brand.

How legal advice makes businesses money number 3 Facilitate Diff erent Relationships. When a busi-ness relies on an attorney for its agreements, its relation-

ships with other businesses are clear, allowing the mostprosperous transactions possible. Because the businessis not concerned that issues have been overlooked, andbecause its agreements are comprehensive, it realizes themaximum return of time and resources.

How legal advice makes businesses money number 4 Contracts and Loans. When using or enforcingagreements, or when providing documents in order toobtain contracts or loans, the legal condition of the busi-ness will be clear. Sophisticated documentation show-cases business owners commitment to the business.

How legal advice makes businesses money number 5 Report Income. Some businesses hide income topay lower taxes. Th is devalues the business by showing less revenue when its time to sell, thereby reducing themarket value and the price paid for a small business by thousands to millions of dollars. Hiding income alsocauses business owners ongoing stress which reducesproductivity and prosperity because there is a nagging fear of an IRS audit or being found out.

How legal advice makes businesses money num-ber 6 Know Who Owns What Interest and How toChange It. Proper documentation of each owners in-terest will enable the business to continue to thrive andmaintain its value when an interest needs to terminate,whether as a result of sale, disability, voluntary exit orotherwise.

How legal advice makes businesses money number 7 Professional Documentation. Documentation isthe foundation of a business. Using a lawyer for businessand corporation records demonstrates commitment toa business and to legal compliance. For maximum re-spectability and value, businesses use a lawyer to draft agreements and records.

By Louise Aron, www.qualitylegaladvice.comCopyright 2014 Louise Aron All Rights Reserved

Know the Risks of Illegal Lending(FF) Millions of Americans are

fi nding out that the online payday loan they took out was provided by an illegal lender. Th ese thieves have duped consumers into pay-ing exorbitant interest rates and sky high fees on loans robbing them of their hard-earned cash.Deterring theft , protecting con-sumers

In a dramatic shift of power, Consumer Financial Advocates has launched LoanReverse.com, a web service aimed at putting illegal, online lenders out of business and helping hard working Americans recover their cash, up to $1,000 per loan. Th e secure, easy-to-use web-site gathers a borrowers loan infor-mation, establishes his or her eligi-bility for a refund and then contacts the fi nancial institution to facilitate the loan reversal. Th is essentially recovers interest and fees, ending the obligation of the individual to repay the loan.

Th is is a life changing service that on average will essentially put the amount of the original loan back in the hands of the borrower without any further obligation to pay the principal, said Buckley Carlson, a spokesman for Consum-er Financial Advocates. Th rough LoanReverse.com, we are succeed-ing where the government has failed; putting the squeeze on ille-gal, online predatory lenders, put-ting cash back into the pockets of these unwitting victims and helping them to identify alternative and af-fordable legal lenders. All in a pro-cess that takes about fi ve minutes per loan.

Carlson added that LoanReverse will essentially be obsolete aft er a few weeks once the illegal online loan industry has been closed. Time is ticking for people to re-cover their money as the third-party clearing houses that coordinate pay-ment transfers are going to wake up and not accept transactions from these illegal lenders that hide online in a shadowy world that cons more than $40 billion annually out of hard working people.Understanding illegal online pay-day loans

More than 43 million online pay-day loan applications are submitted every year thats 120,000 per day. However, not all payday loans are equal. Approximately 90 percent of online loans are illegal, meaning the lender is not licensed in the state it is doing business, charges interest rates above state laws or is violating loan rollover regulations.

Th e federal government has taken steps to regulate payday lend-ing and 18 states have eff ectively banned such loans by capping the interest rate that can be charged on small loans. Th ese eff orts have thus far failed to reign in online illegal lenders, and currently millions of fi -nancially struggling Americans are falling deeper and deeper into debt as the borrowing cycle continues.

Many states and the Federal Government, through the Con-sumer Financial Protection Bureau (CFPB), are working to regulate the payday loan industry but individu-als and families who continue to struggle need to understand where their loan is coming from, said

Carlson. If it isnt clear on the lend-ers website that they are licensedin the borrowers state, chances are they are a predatory lender.A harmful solution

Payday loans off er one solution that allows workers to borrow in advance against their paycheck witha loan that off ers cash, due in full on the borrowers next payday, usually two weeks in advance. While bor-rowers fi nd fast relief and dont hes-itate to incur the $20, $30 or even$40 fees per $100, they are oft en un-able to repay the loan and take out extensions. Th is can leave the bor-rower indebted for months as the interest rate escalates from 100 tomore than 1,000 percent as the loan repayment is postponed.

LoanReverse.com is going tochange the online lending indus-try. Th e fi rst step is to help people reverse debits illegally drawn from their accounts, set the stage to stop future unauthorized withdraw-als and eradicate the obligation of principal repayment for borrow-ers, said Carlson. However, theworking middle class will still need a place to turn for short-term loans and we want to point them to thelegal, aff ordable store-front and on-line lenders, such as Cash Americaor lendup.com.

Carlson encouraged those withonline loans to visit LoanReverse.com to see if they are entitled to a refund and to learn more about il-legal online loans.

Where to turn for help and moreinformation: www.loanreverse.com www.consumer.ft c.gov www.con-sumerfi nance.gov www.fdic.gov

Tips for a Safe Holiday Season

Ways to prevent fi res at home(FF) Its no surprise that as the

holiday season approaches, fam-ily and friends gather to celebrate. With more cooking, decorating and rituals that include candles and open fl ames, the risk of house fi res and pediatric burn injuries increase drastically during the month of December.

Th ese holiday traditions can all lead to a devastating house fi re when there are young children in the home. Th e U. S. Fire Adminis-tration reports there are approxi-mately 128,700 fi res during this festive month that account for 415 deaths and 1,650 injuries.Burn Awareness

According to Dr. David Hern-don, M.D., with Shriners Hospi-tals for Children in Galveston, there are three types of pediatric burns that are common during the holidays. Th ey include scalds from steam or hot liquids, contact with heat or fl ames and electrical burns. Understanding these com-mon injuries and how to avoid them can help your family to stay safe this season.Holiday Fire Safety Tips

Look out for loved ones and prepare for the holiday ahead with these simple fi re safety tips from Shriners Hospitals for Children:Holiday Decorations

Make sure your tree is at least three (3) feet away from heat sources such as fi replaces, radia-tors, space heaters, candles or heat vents.

If you have a live tree in your home, keep it well watered and re-move it aft er the holiday or when it becomes dry.Holiday Lighting

Inspect holiday lights each year for frayed wires, bare spots and excessive kinking or wear be-fore use.

Connect strings of lights to an extension cord before plugging the cord into the outlet.Candle Care

Consider using battery-oper-ated, fl ameless candles.

Never leave lit candles unat-tended. When using lit candles, make sure they are in stable hold-ers and placed where they cannot be knocked down easily.Holiday Cooking

Cooking is the primary cause of home fi res and fi re injuries, so keep an eye on what you fry.

Stand by your pan and turn pot handles toward the back of the stove so children cannot reach them.

Wear short sleeves or roll up long sleeves when cooking.

Keep a pan lid or cookie sheet nearby to cover the pan if it catch-es on fi re.Be Prepared

To protect your loved ones, make sure your home is equipped with working smoke alarms and fi re extinguishers. Th e holiday season is a great time to change

the batteries in your smoke alarms and to check fi re extinguishers.

Have an escape plan for your family and always cook with care. Most importantly, if you or your child experiences a burn, consult a physician immediately.

Expert Pediatric Burn CareSince Shriners Hospitals for

Children entered the burn care fi eld, the survival rate for chil-dren with burns over more than 50 percent of their body surface has doubled. Today, patients with burns over 90 percent can survive, and go on to lead full, productive lives.

Th ese hospitals provide criti-cal, surgical and rehabilitative burn care to children, regardless of a familys ability to pay. Each state-of-the-art burn facility is staff ed and equipped to provide recon-structive and restorative surgery for healed burns, as well as treat-ments for various other skin con-ditions.Care Beyond Four Walls

Th e staff focuses on the medi-cal and emotional needs of every child, as well as the needs and concerns of the family through-out the care process. A multidis-ciplinary team works closely with the patient and family to provide support during the childs recov-ery and transition back to school and family life.

With 22 locations in the United States, Canada and Mexico, Shri-ners Hospitals for Children pro-vides advanced care for children with orthopaedic conditions, burns, spinal cord injuries and cleft lip and palate. Learn more at www.shrinershospitalsforchil-dren.org.

Th e Gift of PreventionTh e holiday season is a great

time to spread safety awareness to all of your family and friends. Here are some gift ideas to present to loved ones, stuff stockings or to tuck under the tree:Escape Ladder

Th e National Fire Protection Association recommends home-owners keep one escape ladder in each room located above the ground fl oor. Many models are built to stow easily under the bed or in the closet.Smoke Detector

Some new smoke detectors off er advanced technologies, in-cluding a text message alert when a risk is detected or batteries are running low.Flameless Candles

While a candle is always a clas-sic gift , a fl ameless candle is a safer way to add ambiance to a room.Fire Extinguisher

Th is safety equipment makes a great addition for the kitchen, ga-rage or wood shop.Batteries

Fill those stockings with plenty of batteries to ensure smoke de-tectors are in working order for many months to come.


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Make Your Meal a Holiday HitThree flavorful courses to impress guests

(FF) A memorable holiday meal always comes down to the mouthwa-tering meals served by the host. Th is season, impress family and friends with three traditional courses many come to expect at such a gathering: a juicy bird, a hearty side and a sweet ending. Featuring fl avor-packed herbs, spices and the freshest ingredi-ents, these recipes allow you to serve up the very best of the season to those you love.

Crispy Roast Duck with Giblet Gravy

Servings: 82 Maple Leaf Farms Whole Ducks

(5 pounds each), thawed if frozen2 cups chicken broth1 cup water1 onion, unpeeled and quartered2 large carrots, cut into 1/2-inch

chunks2 small sprigs fresh sage1 large bay leaf1 teaspoon dried thyme leaves1/2 teaspoon black peppercorns3/4 cup dry vermouth or dry

white wine1/4 cup all-purpose fl ourSalt and pepper, to tasteRemove giblets and orange sauce

packets from ducks and reserve for another use. Rinse ducks; pat dry with paper towels. Place breast sides up on rack in large shallow roasting pan. Roast according to package di-rections.

Place remaining duck giblets and necks in large saucepan. Add broth, water, onion, carrots, sage sprigs, bay leaf, thyme and peppercorns. Bring to a boil over high heat. Reduce heat; simmer gently uncovered 1 hour. Strain broth; set aside giblets and dis-card remaining solids. If broth mea-sures less than 2 cups add water to equal 2 cups.

Remove roast ducks from oven and transfer to rack of broiler pan. Preheat broiler. Pour off and reserve drippings from roasting pan. Add vermouth to pan and cook over me-dium high heat, stirring constantly with wooden spoon, until mixture is reduced by about half, 23 minutes.

Spoon off 1/4 cup fat from re-served drippings; transfer to medium saucepan. Add fl our; cook, stirring constantly, over medium heat 1 min-ute. Add 2 cups strained duck broth

and wine mixture to saucepan. Add drippings to saucepan. Cook, stirring frequently, until gravy thickens. Chop reserved giblets and add to gravy. Simmer 3 minutes. Season to taste with salt and pepper.

Broil ducks 56 inches from heat source until skin is well browned and crispy, 68 minutes. Cut each duck into quarters and transfer to serving plates. Pass gravy separately. Garnish with sage sprigs, if desired.

For more recipes, visit www.ma-pleleaff arms.com.

Creamy Scalloped PotatoesPrep time: 45 minutesServings: 142 1/2 pounds Yukon gold potatoes,

scrubbed1/4 cup butter1/4 cup chopped onion2 tablespoons all-purpose fl our1 teaspoon salt1 1/2 cups 2 percent milk1 cup Daisy Sour Cream1 1/2 cups shredded Asiago cheese1/8 teaspoon paprikaButter 11-by-7-inch (2 quart) bak-

ing dish and set aside. Slice potatoes to 1/8-inch-thick circles. Place pota-toes in large saucepan or Dutch oven; add water to cover by 1 inch. Cook until tender and cool slightly.

Heat oven to 350F. In 2 1/2-quart saucepan, melt butter over medium heat. Add onion; cook 1 minute. Stir in fl our and salt. Cook until mixture bubbles. Gradually stir in milk and cook until mixture boils. Reduce heat to low. Stir in sour cream and cheese. Cook on low until cheese is melted, stirring constantly. Layer half of po-tatoes in baking dish. Pour half the sauce over potatoes. Repeat with re-maining potatoes and sauce. Sprinkle potatoes with paprika. Bake for 3035 minutes or until bubbly and top starts to brown.

For more recipes, visit www.dai-sybrand.com.

Brown Sugar Pecan PiePrep time: 35 minutesChill time: 1 1/2 hours or over-

nightBake time: 1520 minutesCook time: 4045 minutesServings: 8Crust:1 cup all-purpose fl our1/2 cup (2 ounces) ground pecans

1/2 teaspoon salt1/2 cup vegetable shortening, cold1 egg yolk34 tablespoons ice water, divided2 teaspoons fresh lemon juiceFilling:3 eggs1 cup packed dark brown sugar1/2 cup sugar1/3 cup butter, melted1 teaspoon vanilla1/2 teaspoon salt1 cup pecan halvesTo make crust, mix fl our, nuts and

salt in large bowl. Cut in shortening with pastry blender until pieces are size of small peas. Mix egg yolk, 3 ta-blespoons ice water and lemon juice in small bowl. Add to fl our mixture, 1 tablespoon at a time, stirring lightly and tossing with fork until moistened and dough just holds together. Add remaining ice water, if needed. Gath-er dough and shape into 1-inch-thick disk.

Refrigerate, wrapped in plastic wrap, 1 hour or overnight.

Heat oven to 425F. Roll out dough on lightly fl oured surface, rolling from center to edge, to form 12-inch circle. Fold into quarters; ease and un-fold into 9-inch pie plate. Press pastry gently against bottom and sides of pie plate, easing out any air. Trim edge leaving 1/2-inch overhang. Fold over-hang under; fl ute edge. Refrigerate, covered, at least 30 minutes.

Line piecrust with aluminum foil; fi ll with pie weights. Bake in oven until pastry is set, 810 minutes. Re-move foil and weights; pierce pastry all over with fork. Bake until pastry is golden brown, 57 minutes longer. Cool completely on wire rack.

Heat oven to 350F. Beat eggs, brown sugar, sugar, butter, vanilla and salt in medium bowl until well blended. Arrange pecan halves evenly in bottom of piecrust. Carefully pour egg mixture over pecans.

Bake in center of 350F oven until knife inserted midway between cen-ter and edge of pie comes out clean, 4045 minutes. Cool on wire rack.

Note: Pastry dough can be made in food processor. Also, ground al-monds, walnuts or hazelnuts can be substituted for pecans.

For more recipes, visit www.In-credibleEgg.org.

How to Wow Guests This Holiday Season

(FF) Th e holiday season pro-vides the perfect opportunity to go all out for your guests. From decor tips to hosting secrets, it only takes a few special tweaks to make your party the talk of the season.

Holiday entertaining all comes down to incorporating your personal touch within your space, said decor and lifestyle expert Jillian Harris. If your style is more casual, then a cocktail party may work best, or if you want to step it up a notch, a formal sit-down dinner is the answer. In the end, no matter what, if you put your stamp on the event, youll be sure to leave an impression.

Put your own unique spin on this years holiday parties and decorations with these tips:

Small changes can make a big impact

Pick your favorite two or three rooms in your home and add a few key pieces to trans-form the space, while staying true to your budget. When in doubt, remember to focus on the high-traffi c areas, such as the entryway, living area or dining room. And dont forget the kitchen. With all the holi-day cooking and eating that lies ahead, youll want to add some fun into one of the busiest rooms in the home.

Color brightIf youre in love with one spe-

cifi c look or color, then commit to it and go all out. For example, decor from Pier 1 Imports Sea-sons Sparkle Collection looks stunning all on its own. Layer silver table linens with silver chargers, napkin rings, holiday accents and more to make a simple, yet elegant statement.

Th emed Christmas treesTh emed trees are so fun and

easy to pull off . Start by picking a core ornament that you love and get about 20 ornaments, depending on the size of your tree. Choose two or so accent

ornaments and get 10 of one and fi ve of the other. Finishwith coordinating tree picks.And who says you have to stick with just one statement? Set upyour main tree in a common space, and then keep guestsguessing with smaller trees inunexpected places. You can still make a dramatic, seasonal im-pact in even the tiniest spaces with decor like the Pier 1 Im-ports Pre-Lit Half Tree, added Harris.

Let your party be a refl ectionof you

Prefer an intimate evening with your closest family orfriends? Dont be afraid to plana sit-down dinner. A beautiful buff et will make the evening just a little less stressful. Withthe right decor and serving dishes, itll enhance even the most elegant aff air.

If you prefer to mingle, and want to extend the invitation toa larger group, go for a come-and-go cocktail party. Start by ensuring that you have enoughstemware for all of the guests, easy access to food on a variety of serving dishes and plates of festive appetizers for snacking. Th en its time to have some funat the bar. Make everything look super-special by invest-ing in a glamorous tray, and dont forget bar accessories. Acocktail shaker, ice bucket withtongs, festive towels, bottleopener and jigger are must-have pieces.

Set the mood with seasonal fra-grances

No matter your party style,the perfect holiday candle, suchas Apple Crisp, Holiday Forest or Silver Snow, all from Pier 1 Imports, will get guests intothe holiday spirit as soon as they walk in the door.

Overall, fi nd what speaks to you, and let that dictate how you move forward with the restof your holiday decorating. For more ideas to glam up your home, visit www.pier1.com.

Set the Scene for Holiday Entertaining(Family Features) Th e holiday

season brings a fl urry of activity, especially when it comes to enter-taining family and friends. While the formal sit-down dinner is still alive and well this time of year, ca-sual holiday gatherings are grow-ing in popularity.

Whether youre taking on a night of wine and appetizers, a pot-luck party with everyones favorite dishes, or a laidback brunch, there are plenty of ways to celebrate the season without spending hours getting the house ready for the holidays. To help with your next gathering, here are some helpful tips from Macys for easy decorat-ing and entertaining this season.

Decorating for the holidays can oft en sound like a daunting task, but by adding festive touches to items that you may already have, you can set the scene with beauti-ful and seasonal home accents.

Look for Tree Alternatives: While live trees are lovely this time of year, there are other ways to decorate that are simple to set up and require less space, but are just as festive. For example, take a large clear vessel, such as a hurri-cane glass, and anchor the bottom with pine cones and moss. Add branches to the vessel and then hang your favorite ornaments for an eye-catching entry table deco-ration.

Embrace New Uses for Old Th ings: If planning a brunch, set your counter with a few cake domes in diff erent sizes to house pastries and breads and then fi ll one with garland, colorful orna-ments and swirled patterned rib-bon.

Add a Touch of Nature: Your kitchen island can be instantly transformed with natural ele-ments that embody the season. Place holiday greenery, such as pine needles, fl at on a rectangular platter and then cover with a layer of loose cranberries and a few pinecones.

No matter what casual gath-ering you have in store for the

holiday season, here are a few pointers to help you pull it off like a pro.

For the Wine Party: Be sure to stock up on all the essentials needed, including one or two wine openers, great glassware for red and white, a large bowl to hold chilled wine, and platters in diff er-ent sizes so that guests can help themselves. Keep it stress-free by choosing appetizers that can be made ahead of time and served at room temperature.

For the Potluck: Th is kind of party is a great way for everyone to contribute their favorite holi-day recipe and doesnt leave all the cooking to the host or host-ess. Its important to get a sense

of everyones contributions before the party, to avoid duplication andensure a well-rounded spread. As the host, its a good idea to haveplenty of serving utensils, plates and napkins on hand.

For the Brunch: Add an in-teractive activity by setting up asmoothie bar for your holiday brunch. Blend a large batch of acrowd favorite and pour in tall highball glasses. Have your guests customize their smoothie by add-ing chopped fruits, sprinkles and festive straws great fun for adultsand kids alike.

For all your holiday essentials, including kitchen gear, entertain-ing must-haves and home decor,visit www.macys.com.

y


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ARIES Mar 21/Apr 20Aries, containing your emotions may be

challenging this week. Exciting events begin to unfold, so enjoy them as much as possible. Enlist some friends to join the fun.TAURUS Apr 21/May 21

Practice discretion this week, Taurus. You do not know how a particular situation will unfold, so it is better to stay neutral until the entire situation settles. Th en you can take action.GEMINI May 22/Jun 21

Some colleagues may want to goof off all week long and get nothing accomplished, Gemini. But you have other goals and know some hard work now means fun later.CANCER Jun 22/Jul 22

It is time for you to step up and take the reins, Cancer. Your leadership skills have long been an asset, and its time to put them to use for the greater good.LEO Jul 23/Aug 23

Leo, an upcoming adventure has you brimming with excitement. Some people are drawn to your vigor, while others are a little uncomfortable.VIRGO Aug 24/Sept 22

Downplay your authority this week, Virgo. Newcomers to your place of employment will feel more comfortable around you if they dont have to worry about rank.LIBRA Sept 23/Oct 23

Libra, it is impossible to postpone a commitment any longer. It may not seem like the right time just yet, but you need to forge ahead anyway and handle things as they come.SCORPIO Oct 24/Nov 22

It is easy to feel burnt out before you

achieve a goal, Scorpio. You just need to learn how to pace yourself a little better and to ignore distractions that result in delays.SAGITTARIUS Nov 23/Dec 21

Express your creativity this week, Sagittarius. You have long felt the desire to display this other side, and now is a great time to do so. Encourage others to do the same.CAPRICORN Dec 22/Jan 20

Capricorn, express your emotions this week even if you think your ideas will not garner much support. Exercise diplomacy, as you do not want to engage in any confl icts.AQUARIUS Jan 21/Feb 18

You may explore diff erent interests and hobbies this week only to fi nd that nothing seems to be the right fi t, Aquarius. Do not let it get you down. You will fi nd the answer.PISCES Feb 19/Mar 20

Dont squander money on a lavish purchase this week, Pisces. Th ere are better ways to spend your money in the coming weeks.

FAMOUS BIRTHDAYSNOVEMBER 9 Eric Dane, Actor (42)NOVEMBER 10 Miranda Lambert, Singer (31)NOVEMBER 11 Leonardo DiCaprio, Actor (40)NOVEMBER 12 Wallace Shawn, Actor (71)NOVEMBER 13 Gerard Butler, Actor (45)NOVEMBER 14 Taylor Hall, Athlete (23)NOVEMBER 15 Chad Kroeger, Singer (40)

ARARRIEIEIES SS MaM r 21212 /A/A/Apr 222000Aries, containing your emotions may be

aca hihieve e a go lal, ScScorpipiio. YYYouu jjusust t nee deded tto llearn nhow to pace yourself a little better and to

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5 Smartphone Tips for Car Buying(FF) Securing a good price on a new car pur-

chase can be a long and confusing experience. Fortunately, the prevalence of smartphones has enabled car buyers to quickly arm themselves with the information they need to get a great deal with-out wasting a lot of time.

Apps and the ability to text make it easy to do most of the car shopping experience at your conve-nience, with tons of information and access at your fi ngertips whether youre home, at the dealership or on the go.

Indeed, mobile usage among car buyers is on the rise. Car shopping website Edmunds.com saw a 39 percent bump in mobile usage from 2013 to 2014, with a signifi cant number of shoppers ac-cessing the sites shopping tips, reviews and calcu-lators while on the dealers lot.

Mobile is increasingly the tool of choice for car shoppers. At present, mobile makes up 36 percent of all Edmunds.com traffi c, said Edmunds.com President Seth Berkowitz. We are paying close attention to shoppers, and weve found that the task done most oft en on the dealer lot is looking up pricing and using calculators in order to answer the question, Is this a good deal?

To help ensure youre getting the best deal on your new car purchase, rely on these tips from the experts at Edmunds.com:

1. Use your phone (or other Internet-en-

abled device) to check out online reviews of bothcars and dealerships. Th en, research dealershipinventory to make sure that youre heading to a showroom that has the car that you want to buy.Th e best apps allow you to sort current inventory by price and distance and see which vehicles areactually sitting on the dealers lot.

2. Look for specialty apps that go beyond re-search to help you actually secure a fi nal sale price, such as Edmunds.coms Lot Buddy. Th e free appenables car shoppers who step onto a dealers lotto instantly unlock Price Promise no-haggle off ersfor actual cars being sold there. Among the many other useful tools and services available through this popular app: your car research and calculator results are stored for later use.

3. Car shoppers typically have a lot of ques-tions. Edmunds.coms free Live Help line allows car shoppers to get information and advice directly from car experts via phone, email, text (to ED411),social media and app.

4. Want to use your smartphone to commu-nicate with your salesperson on your own terms? Many dealers employ the Edmunds CarCode ser-vice which allows customers to text salespeople to get pictures, pricing, trade-in estimates and other dealership information. Such tools allow for increased privacy and consumer control of theshopping process. To discontinue the exchange,the customer simply replies STOP to the text ex-change.

5. Not sure if the deal youve been off eredwill fi t your budget? With the variety of calculators available on car shopping sites and apps, you canquickly run the numbers and calculate monthly payments, as well as variables such as your interestrate and loan duration.

Using your smartphone makes you a more pre-pared buyer, saving you time and money at the dealership.

For more car buying tips and to access the new Lot Buddy app, visit

http://apps.edmunds.com/lotbuddy.

Choosing a Kid-Friendly Cell Phone(FF) From connecting with

friends to playing interactive games, a mobile device presents endless entertainment to kids of every age. With children getting their fi rst cell phone at a younger age than ever before, its impor-tant to make sure they stay safe by investing in a kid-friendly phone and keeping tabs on their activity. From ensuring there is fun content to using new ap-plications which limit their ex-posure to undesirable content, there are many considerations to take into account when purchas-ing a phone for your child.

As you begin researching op-tions, consider this advice from the experts at TracFone Wireless.

Durability. When it comes to kids, durability is key. Look for phones that can stand up to daily use and invest in protec-tion (such as covers and screen protectors) to save it from drops or spills. Add a few simple in-vestments and save big on re-pair or replacement costs down the line.

Security. Look for a device that creates a safe smartphone ex-perience for your child as well as monitor their usage. Th e LG Op-timus Fuel Android smartphone from TracFone comes with a one year free trial of the NQ Family

Guardian parental control app, which allows you to monitor and manage your childs activities, locations and phone usage. Plus, it comes with access to special SpongeBob SquarePants content such as wallpapers and videos, so kids can have fun while still be-ing safe.

Entertainment. Make sure the phone has the capability to download apps that provide plenty of quality entertainment. From games that inspire kids to draw pictures to puzzles and word games, your child will love the excitement at their fi ngertips.

Aff ordability. Seek a pre-paid or pay-as-you go plan soyou can manage the data yourkids use, set limits on costs andavoid hidden fees that come with contract plans. TracFoneis one of the largest no-contractcellphone service providers inthe United States and off ers na-tionwide coverage on all plans. TracFone has a variety of aff ord-able plans to choose from, with90-day plans including talk,text and data starting as low as $19.99.

For more information, visit www.TracFoneParents.com.

This Holiday, Give More

(FF) During this hectic holiday shopping season, the best gift s for friends and family are not only wonderful to receive, but also give back to children who need help.

Th e United Nations Childrens Fund (UNICEF) works in more than 190 countries and territories to save and improve childrens lives, providing medicine, clean water, nutrition, education, emer-gency relief and more. Th is year, the organization is proud to an-nounce the launch of its inaugural UNICEF Market, an online holi-day marketplace which benefi ts the organizations work for chil-dren, featuring gift s from around the globe, from hand-craft ed jewelry, home accents and acces-sories, to books that will inspire readers.

Give an inspired gift For a truly unique gift expe-

rience, shoppers can purchase UNICEF Inspired Gift s in their loved ones name. From packages providing lifesaving nutrition to vaccines and mosquito nets, you can fi nd more ways to help chil-dren at www.inspiredgift s.org.

Th e organization also off ers a variety of boxed holiday cards ($10 to $20) that can be purchased online and through Pier 1 Im-ports, IKEA, Barnes and Noble and select Hallmark Gold Crown stores. Pier 1 Imports and IKEA will donate 100 % of the purchase price from the sale of each greet-ing card to the U.S. Fund for UNI-CEF. To shop online, visit market.unicefusa.org.

Th e perfect gift for the book lover, Caryl Sterns memoir I Be-lieve in ZERO: Learning from the Worlds Children, takes readers on journeys through Africa, South America, and South and East Asia to experience the lives of women and children. Th e author has cho-sen to donate 100 percent of the royalties she would have received to the U.S. Fund for UNICEF.

Other ways to supportFor more than 20 years, Pier

1 Imports and UNICEF have held a greeting card contest with the winning design being reproduced as the organizations offi cial greet-ing card. Th e winning card is sold exclusively at stores nationwide and on pier1.com with 100 per-cent of the purchase price going to the organization.

IKEAs global Soft Toys for

Education campaign has raised more than $90 mil-lion to help provide a qual-ity education to 11 million children in 46 countries. From November 9 to Janu-ary 3, for every soft toy or childrens book sold in IKEA stores, the IKEA Foundation will donate one euro (approximately $1.30) to support UNICEF and Save the Childrens global education programs. Th e Soft Toys for Education

collection includes a wide range of woodland and fairy tale creatures with accompanying story books. Th e 2014 collection includes new-comers such as KATTUGGLA the soft toy owl and PIPHARE the soft toy rabbit. For more informa-tion, visit www.ikeafoundation.org.

K.I.N.D: Kids in Need of Desks off ers desks ($65 each) for chil-dren in schools in Malawi, where four out of fi ve students do not have a desk or chair. In addition, the fund is providing scholarships for girls in the country. A dona-tion of $177 delivers one year of education, and is available for purchase at http://inspiredgift s.unicefusa.org/shop/schools.

Th is holiday season, as travelers visit loved ones around the globe, they can use their spare currency to make a diff erence in the lives of children in need. Th rough UNI-CEFs Change for Good program on American Airlines, travelers can make donations of foreign and domestic currency on select international fl ights or at Admi-rals Club and Flagship Lounges.

Th rough Deltas SkyWish pro-gram, SkyMiles members can donate their unused frequent fl ier miles to the U.S. Fund for UNI-CEF for travel in support of UNI-CEFs lifesaving work for chil-dren. As part of a long-standing partnership of over a decade be-tween the U.S. Fund for UNICEF and Delta, this is a simple way for SkyMiles members to put their unused miles to good use this hol-iday season. For more informa-tion or to donate miles, visit www.delta.com/skywish.

Th rough Dec. 31, 2014, do-nations to UNICEFs educa-tion programs in Syria will be matched one-for-one by Western Union, aiming to raise a total of $100,000 to support education programs in and around Syria. As part of its broader Education for Better Fund, Western Union has committed a minimum of $50,000 to support UNICEFs eff orts to provide education to children in Syria and neighboring countries. In the U.S., donations can be made via westernunion.com using a credit card or debit card. For more information or to donate, please visit www.wester-nunion.com/donate.

To fi nd out more, and to shop for holiday gift s that help others, visit shop.unicefusa.org.


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3The relationship between obesity and type 2 diabetes

Diabetes is a disease that makes it difficult for the body to manage its blood-glucose levels. Diabetes is broken down into two types: type 1 diabetes, which occurs when the pancreas cannot adequately pro-duce enough insulin to regulate blood sugar; and type 2 diabetes, which occurs when the body either resists the effects of insulin or does not produce enough to maintain a normal blood sugar level.

The Centers for Disease Control and Prevention reports type 2 diabetes has been occurring with in-creasing frequency among American children and adolescents over the past 20 years. The Mayo Clinic says 90 percent of diabetes cases are type 2, and 80 percent of these people are overweight.

Being overweight or obese is a significant risk fac-tor for type 2 diabetes, but many people do not know why. There is some evidence that fat cells are more resistant to insulin than muscle cells. In addition, being overweight taxes the body in other ways and can put more pressure on the bodys ability to prop-erly control blood sugar and use insulin.

Carbohydrate-rich diets full of simple sugars and refined foods can cause unhealthy spikes in blood-glucose readings. Individuals who overeat and lead

sedentary lifestyles may not burn enough energy, and excess calories are then stored as fat, com-pounding the problem.

The Obesity Society says type 2 diabetes is largely preventable, and research shows that lifestyle chang-es that include small amounts of weight loss (be-tween 5 and 10 percent of body weight) can prevent or delay the onset of type 2 diabetes. In fact, manag-ing weight is the best thing a person can do to reduce their risk for diabetes. Losing as few as 10 pounds can markedly improve insulin resistance and make it much easier to manage blood sugar levels.

In addition to losing weight, eating a healthy diet and exercising regularly can reduce a persons risk of developing diabetes. Lean proteins, leafy green vegetables and complex carbohydrates will not spike blood sugar levels. Exercise helps burn calories and boost metabolism, and may even help the body use insulin more effectively.

Type 2 diabetes can be a chronic, debilitating con-dition that leads to other illnesses. But type 2 dia-betes is largely preventable, and losing weight and maintaining a healthy weight are great ways to lower your risk of diabetes.

Prevent colds and flu before they start event

Though the holiday season is a joyous time of year, its also one when many people succumb to cold and flu. Spending so much time indoors in close proximity to others can increase a persons susceptibility to flu and cold, so its no surprise that the holiday season, when many people spend lots of time celebrat-ing indoors with family and friends, marks the unofficial start to cold and flu season.

Despite what Mom might have told you about going out into the cold with a wet head or leaving home without wearing a coat, such actions do not increase your risk for cold and flu. But be-ing cooped up indoors, where germs from oth-ers who are sick can fester, can increase that risk.

Cold weather also can be a factor, but not for the reason you think. Accord-ing to a 2007 study from researchers at Mount Sinai School of Medicine, the in-fluenza virus is more stable and can stay in the air longer when the air is cold and dry. Dr. Peter Palese, a flu researcher who is pro-fessor and chairman of the schools microbiology depart-ment, examined guinea pigs in-fected with the flu virus to deter-mine the connection between the flu and cold weather. Dr. Palese varied the air temperature and humidity in the guinea pigs en-vironment and determined that

flu transmission was best at 41 F, while the prevalence of transmis-sion declined as the temperature rose. By the time temperatures reached 86 F, the virus was not transmitted at all. Low humid-ity also helped transmit the vi-rus, and high humidity stopped the spread. Flu viruses spread

through the air in water droplets expelled from sick individuals noses and mouths. High humid-ity may cause these droplets to fall to theground before they can infect someone else.

Colds are largely transmitted through surface contact with the

virus or direct contact with a sick individual. The cold virus is then contracted on the hands and typi-cally transferred to the nose, eyes or mouth through inadvertent touching of these areas. Spend-ing time indoors in close quarters with other people, which is more common in the winter, can facili-

tate the spread of colds as well as the flu virus.

There are many ways to reduce your risk of contracting a cold or the flu virus this winter. Perhaps no preventive measure is more effec-tive than getting a flu shot. In addition, wash your hands frequently to prevent the spread of germs, and disin-fect remote controls, computer keyboards, tablets, mobile phones, and other items that are handled by multiple people on any given day. In addition, spend as much time outdoors as possible so you can escape potentially con-taminated indoor air.

If you come down with the flu, increase the humidity in your home by running the shower with the door open, using a recre-ational aquarium or boiling pots of water. Maintain a warm in-door temperature to

reduce the likelihood that the flu virus will spread.

Other ways to reduce your risk for cold and flu include:

maintaining a healthy diet getting several minutes of

sunlight per day exercising regularlly

Understanding diabetic eye disease

Living with diabetes isnt easy. People with dia-betes must routinely moni-tor their blood glucose levels, pay careful attention to what they eat and how much they eat and work to maintain a healthy weight, which is often preceded by taking the steps to neces-sary to lose weight in a healthy way.

But one lesser known potential side effect of dia-betes is the impact the dis-ease can have on eyesight. Diabetic eye disease refers to a group of problems some diabetics face as a result of their condition. Each of these problems has the potential to cause significant loss of vision, and some diabetics even go blind. Understanding diabetic eye disease, and diabetic retinopathy in particular, can help men and women with diabetes take the steps necessary to protect their vision before its too late.

Types of diabetic eye dis-ease

Diabetic eye disease is a blanket term that refers to various problems that men and women with diabetes may face.

Cataract: Cataracts are often associated with the elderly, and rightfully so, as age is a significant risk factor for cataracts, which are a clouding of the lens in the eye that affects vi-sion. The lens is made of largely water and pro-tein, and as a person ages, that protein may begin to clump together and cloud an area of the lens. But this clouding can develop at an earlier age in people with diabetes.

Diabetic retinopathy: The most common diabet-ic eye disease, diabetic ret-inopathy is characterized by damage to the blood vessels in the retina. Blood vessels may swell and leak fluid in some people, while other instances of diabetic retinopathy are character-ized by the growth of ab-normal new blood vessels on the retina.

Glaucoma: Glaucoma, which refers to a group of diseases that damage the eyes optic nerve, is an-other condition most often associated with the elderly. But the National Eye In-stitute notes that men and women with diabetes are twice as likely to develop glaucoma as an adult with-out diabetes.

Stages of diabetic reti-nopathy

The NEI notes that there are four stages of diabetic retinopathy:

1. Mild nonprolif-erative retinopathy: The earliest stage of the dis-ease, this stage may be characterized by microan-eurysms, which are small areas of swelling in the retinas blood vessels.

2. Moderate nonpro-liferative retinopathy: This is when blood vessels responsible for nourish-ing the retina begin to be blocked.

3. Severe nonprolif-erative retinopathy: Dur-ing this third stage, the number of blocked blood vessels increases dramati-cally, depriving several ar-eas of the retina with their blood supply. As a result, these areas send signals to the body to produce new blood vessels for nourish-ment.

4. Proliferative reti-nopathy: This is when the signals sent from ar-eas of the retina trigger the growth of new blood vessels, which are both abnormal and fragile, growing along the surface of the retina and along the surface of the clear gel that fills the inside of the eye. Though these exis-tence of these blood ves-sels does not cause vision loss, when these fragile vessels leak blood, severe vision loss and blindness can result.

Risk factors for diabetic retinopathy

People with both type 1 and type 2 diabetes are at risk for diabetic reti-nopathy. According to the NEI, between 40 and 45 percent of Americans with diabetes have some stage of diabetic reti-nopathy, and the longer a person has diabetes the greater his or her risk for developing the disease be-comes. In recognition of that risk, people with dia-betes should get compre-hensive dilated eye exams at least once per year.

Pregnant women with diabetes should get com-prehensive dilated eye exams as soon as possible upon learning they are pregnant, as diabetic reti-nopathy can be a problem for women with diabetes if they become pregnant.

More information about diabetic eye disease is avail-able at www.nei.nih.gov.

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