Green Cay Wetlands and Nature Center is located at 12800 Hagen Ranch Road,
west of Boynton Beach between Boynton Beach Boulevard and Atlantic Avenue.
The wetlands are open seven days a week, from sunrise to sunset.

August 5th: Round Robin Reading, 1:00 P.M.
Blaise Allen, director of community outreach for the Palm Beach poetry Festival,
invites people to bring short nature poems to read aloud, while overlooking the
beautiful nature setting of Green Cay Wetlands. For more information, call
561-966-7000.

Nature center hours are 1:00 P.M. to 4:30 P.M. Tuesday through Friday;
8:15 A.M. to 4:30 P.M.
Saturdays and 1:00 to 4:30 P.M. on Sundays.

On Tuesdays at 4:00 P.M., and on Saturdays at 9:00 and 11:00 A.M.
and 1:00 and 3:00 P.M., free guided half-mile tours are offered to visitors.
There are no reservations required.

For more information, call 561 966-7000. OR www.pbcparks.com/nature

If you are looking for a lovely morning or afternoon walk with visiting
relatives or if you need a destination to take your grandchildren, Green Cay
Nature Center is a great refuge for the eyes and the soul. Bring your camera
and your binoculars. There is a lot to see!

The Nature Center has indoor exhibits, restrooms, and a lovely gift shop.
Volunteers are friendly and knowledgeable.
Hint: The alligators are often found by taking the path to the LEFT of
the Visitor's Center.

> Discuss this entry

Permalink | Comments (0) | Share:

Self-Defense for women or for the women in your life

One Saturday morning, the Boca Raton Police Department conducted a self-defense class for women led by Sgt. Lawrence and Officer Pratt. They warned if the worst happens, chances are you'll have only yourself to depend on. It was excellent and I came away with a few tips in addition to the self-defense techniques they taught us.

Don't make yourself vulnerable by not being aware - prevention is 90 percent awareness and avoiding risk.

1. Look confident and look people in the eyes so they know you are aware of them.
2. If you feel like something's wrong, it probably is. Don't ignore your 6th sense. If you are alone, try to get around others.
3. If you are suspicious about something call 911. Better to be wrong than a victim.
4. If you don't have a cell phone, get one.

At home.

1. Use unbumpable (unbumpable locks can't be picked,) dead bolts locks for your doors; don't open the door to strangers; close your blinds and shades at night so others can't see you or your belongings.

Parking lots.

1. Park under a light at night. If the parking lot is deserted, ask the security guard to escort you.
2. Be mindful. When walking back to your car, day or night, don't talk on your cell phone or be thinking about other things. Concentrate on your surroundings.
3. Look under your car as you approach it and look inside before you get in it.

Driving

1. If someone is following you,in your car don't go to your house. Keep your doors locked, drive to the nearest police station or fire department, call 911 and honk your horn. If you don't know where the police station is, find out.

ATM's

1. Avoid going at night or after dark.

Elevators & stairs

1. Stand near the control panel so if necessary you can push the panic button.
2. When getting on an elevator if someone makes you uncomfortable, don't get on it. Conversely if someone gets on and makes you uncomfortable, get off immediately.
3.Avoid isolated stairs.

Mary's suggestions

1. If you have an SUV, you cannot see in the Cargo area. Glue two mirrors on the ceiling in the cargo area and that will enable you to view the back of your car before you get into it.
2. Avoid public restrooms that are secluded.

Thanks to Delray Beach Blogger, Mary Kay for all of this timely information.

> Discuss this entry

Permalink | Comments (0) | Share:

I never really learned how to relax. I guess I am a "Type-A" personality. I always
find "stuff" to do.
Keeping a pad and pen near my night table has relieved my mind of
many things I want to remember in the morning, but, I still have great difficulty
falling asleep.
I've tried napping during the day, however, unless I'm ill, I can't "tune out" of the world.
I have some friends that are into Yoga and meditation, but I have always insisted it
could not work for me. I was clued into a terrific website Wildmind
It's an adaptation of a pranayama yoga breathing that is easy to learn.
Meditation for Beginners: Techniques for Awareness, Mindfulness & Relaxation
by Stephanie Clement - Body, Mind & Spirit - 2002 - 264 pages
(Featuring step by step exercises, this book introduces different ways to meditate)-
and The Complete Idiot's Guide to Meditation
by Joan Budilovsky, Eve Adamson - are two books I'd recommend, if you
have interest in learning more about meditation.

It takes about a half hour or so to learn the basics, and, if you really
concentrate, you will feel calmer, clearer, and more in control. Solutions to
intense problems are often easier. Patience and tolerance for other people
increase. I'm trying it to help me fall asleep at night.
PREPARATION & ATTITUDE

TIME AND PLACE: Make sure you've carved out a place and time in your
day- about 15-30 minutes -- where and when you won't be interrupted.
Take your phone off the hook and shut down all beeping things.
POSITION & POSTURE: Find a comfortable chair that supports your back,
buttocks and thighs and lets your feet touch the floor completely. Find a
comfortable position in the chair. But try to be as symmetrical as possible:
both hands on your thighs or crossed in your lap, shoulders and feet balanced.
CLOSE YOUR EYES and take a deep breath in through your nose, hold it for a
bit, let it out through your nose. This is a cleansing breath.

FIRST BREATHING EXERCISE

Breathe in through your nose fairly deeply. Feel the air fill your lungs.
Breathe out through your nose slowly and smoothly.
When you finish exhaling the breath, Count "1." Say it in your mind.
Repeat until you count to 10.
Don't worry if your breaths are uneven in rhythm or depth.
Focus only on your breathing and counting. Don't worry if other thoughts or
sounds intrude.
Repeat as many times as you wish... until you "Get" it or you're bored with it.
SECOND BREATHING EXERCISE

When you feel you understand the first exercise, move on to the second one.
It's totally up to you when you feel you're ready to try it.
Before inhaling the first breath, count "1." Say it in your mind.
Breathe in through your nose fairly deeply. Feel the air fill your lungs.
Breathe out through your nose slowly and smoothly.
Just before you're ready to start the next breath, count the next number.
Repeat until you reach 10.
Start over and do repetitions as many times as you wish.
When you feel you "get" this exercise, when you're ready, do the First Exercise
and then do the Second Exercise afterwards.
As you get good and comfortable, your sessions should start with the First
Exercise before doing the Second Exercise.
You'll quickly realize the first and second exercises are exactly the same but
somehow completely different. You are performing the actions in the same
order, except in the first you are counting AFTER the breath, and in the
second you are counting BEFORE the breath.
So what's the trick? I won't tell you because amazingly, you'll soon realize
the difference yourself. But I'll give you a hint: the first is called "Closing"
and the second is called "Opening."

THIRD BREATHING EXERCISE

When you feel you "get" (understand) both the first and second practices and can do them in a satisfying way together, you're ready to start this Third Breathing.
Go through the First and Second Exercises patiently.
Now do this third exercise, do the same as above two exercises, but don't count.
At first you may feel a little lost, but instead of counting the ends and beginnings of each breath as your guide, now you should Follow the Breath.
Stop when you feel satisfied.
In fact, that's the name of this exercise: Follow the Breath. Don't worry if you don't understand at first. You will.

Information and suggestions from David, Spongefish.com

> Discuss this entry

Permalink | Comments (2) | Share:

A variety of meditative practices have been studied by Western researchers
for their effects on mental and physical health and to reduce stress:
Tai Chi
An active exercise, sometimes called moving meditation, involving extremely
slow, continuous movement and extreme concentration. The movements are to
balance the vital energy of the body but have no religious significance. Studies
are mixed, some finding it can reduce blood pressure in patients, and others
finding no effect. It can help elderly people improve balance.

Transcendental Meditation
Meditators sit comfortably, eyes closed, and breathe naturally. They repeat
and concentrate on the mantra, a word or sound chosen by the instructor to
achieve state of deep, transcendent absorption. Studies suggest it can reduce
blood pressure in some patients.
Mindfulness meditation is easy to describe.
Sit in a comfortable position, eyes closed, preferably with the back
upright and unsupported. Relax and be aware of body sensations, sounds
and moods. Allow your mind to settle into the rhythm of breathing.
Try to maintain this for at least ten minutes. If a stray thought or emotion
enters the mind, allow it to pass and return attention to the breath. The aim
is to achieve focused awareness on what is happening moment to moment.
After mastering control of attention, you may be able to face a threatening or
troubling thoughts more clearly. Thoughts of anger and sadness are
sometimes lessened. People who have tried mindfulness meditation say they
feel relaxed and more able to deal with difficult problems.
(Provided by RealAge):
Could you boost your immunity with your own brainpower?
A study involving mindfulness meditation revealed that the practice boosted
immune system function in participants. Mindfulness meditation is the
practice of becoming deeply aware of the present moment through meditation.
The stress-reduction qualities of this practice may be the source of its
immune-boosting powers.
(Provided by Psychology Today):

> Discuss this entry

Permalink | Comments (0) | Share:

WEST BOYNTON Library branch: 9451 Jog Road, Boynton Beach 561 734-5556
ADULT PROGRAMS for July 2008 Free Tickets
for Wednesday programs(limit of two per person) are available at the reference desk.

WEST BOYNTON ADULT PROGRAMS :

July 15, 2:00 p.m. Women’s Self-Defense & Rape Prevention
Gary Horner, master instructor at Karate Center, will provide tips on awareness and avoidance of potentially dangerous situations. This is not a martial arts class, but wear comfortable clothes and bring a partner to practice some easy physical techniques. (60 min.) Preregister.
Fri., July 18, 2:00 p.m. Basics of Importing & Exporting
Learn basic information on regulatory requirements, freight forwarding, and payment mechanisms. Presented by Florida Atlantic University’s Small Business Development Center speaker Parbatee Narine-Chang. (2 hr.) Preregister.
Tues., July 29, 2:00 p.m. The Power of a Positive Attitude
J.C. Stern, from Hospice of Palm Beach County, will discuss what will help you learn how to adjust your attitude and take charge of your life. (90 min.) Preregister.
Thurs., July 31, 2:00 p.m. Whole Wide World @ My Library
Summer Reading Wrap-Up
Share your likes or dislikes about the books you read this summer with you neighbors, and discover new titles to put on your personal reading list. (2 hr.) Preregister.

WEST BOYNTON YOUTH PROGRAMS
June 9 - August 1 SUMMER STORY TIMES
Summer Story Times began on Monday, June 9, and go through Friday, August 1.
Call library to find out if there is still room for your child.
Wednesdays, 3:30 p.m. CHESS CLASS
Are you interested in playing chess? We have volunteers who can give you tips on how to play. Come to the Youth Services Desk and sign up each Wednesday afternoon starting at 3:15 p.m. Ages 8-12. (60 min.)
Sat., June 28, 11:00 a.m. GEDDY, THE GECKO
Geddy teaches multicultural dances from around the world. Children will participate and learn Salsa, Cha-Cha, Tango, Greek dance, the Macarena and more! Super Geddy closes each show with his own breakdancing solo. You’ll have to see it to believe it. Ages 4 & up. (45 min.) Preregister.
Thurs., July 3, 12:00 p.m. Happy Birthday, America!
Celebrate the birthday of the United States with stories, songs, and a patriotic craft. Ages 3 & up. (45 min.) Preregister.
Thurs., July 10, 4:00 p.m. Page Turner Adventures presents
“The Great Pizza Contest!”
Mayor Ann Chovi, of the town of Mozzarella, decides to throw a party and must choose between the two pizza makers in town. The townsfolk (the audience) are equally divided on who makes the best pizza. You decide! Ages 4 & up. (45-60 min.) Preregister.
Fri., July 11, 10:30 a.m. Suzy Hammer as Millennia the Muse
Wear your toga and visit with a classical Greek visitor from ancient times who’ll bring magical myths, fables, and heroic adventure tales. Ages 5 & up. (60 min.) Preregister.
Wed., July 16, 2:00 p.m. Kamishibai for Kids!
Kamishibai (kah-mee-she-bye), or, “paper theater” started in Japan in the late 1920s as part of a long tradition of picture storytelling. Enjoy a live performance of Kamishibai with a related Origami craft from the Morikami Museum and Japanese Gardens Education Department. Ages 7 & up. (45 min.) Preregister.
Thurs., July 24, 1:00 p.m. Hamilton R. Head Visits
In anticipation of “Library Night” at Roger Dean Stadium, the Jupiter Hammerheads’ mascot will visit to celebrate the Summer Reading Program. Bring your camera! Ages 3 & up. (45 min.) Preregister.
Sat., July 26, 11:00 a.m. Prince & Princess Party
Bring your camera and pose as either a princess or a prince with a fierce dragon. We’ll read stories, sing, dance, watch a short movie, and finish with a suitably princess/princely craft. Ages 3-6. (40 min.) Preregister.
WEST BOYNTON COMPUTER TRAINING
July 22 – 2:00 p.m. Look It Up! @ Your Library (Lecture)
Learn how to access valuable information for free through the library web site. Join us as we explore our exciting electronic databases and then use our new web catalog to locate items, find book reviews, and renew your materials.
For Beginners. (60 min.)

> Discuss this entry

Permalink | Comments (0) | Share:

A U.S. Senate committee is considering a bill banning labels that say, "this milk is produced without hormones." Why does this concern us? Well, consumers want information about milk additives as well as what the cattle producing the milk has ingested or had injected into their bodies. Knowing this information makes us educated consumers who can decide which milk to purchase for ourselves and our children.

Some people argue that if the milk comes from cows that were given growth hormones, that the milk should be labeled to indicate that. Some say the label should also say that the FDA has found no health risks from that milk.

Here is a condensed excerpt from an article I read on line entitled
"Bovine Growth Hormone Milk does Nobody Good," by Mike Ewall.
The recombinant Bovine Growth Hormone (rBGH), is a genetically engineered hormone manufactured by Monsanto, sometimes referred to as Bovine Somatotropin (rBST).
This hormone is injected in the cows every other week to force the cows to produce more milk than their bodies normally would. rBGH is similar, although not identical, to a hormone that the cow naturally produces. Increasing levels of this hormone boosts milk production, causing a number of problems with the milk.
Whenever cows are forced to produce more milk, they become more susceptible to udder infections called mastitis, which is then treated with antibiotics, increasing the antibiotics residues which are present in milk fed to consumers. Proponents of rBGH insist that milk is one of the most heavily regulated foods with regards to antibiotics. They claim that antibiotic residues in the milk couldn’t possibly reach the consumer because each tanker of milk is tested and would have to be thrown out if antibiotic residues were found.

It is possible that when cow's milk is consumed by humans, it behaves as a cancer-accelerator. Some of the cancer agents are not destroyed in the pasteurization process nor during human digestion and is therefore biologically active in humans, being associated with breast, prostate, and colon cancers.
If you want to learn more about rBGH-treated milk, visit http://www.ejnet.org/bgh/nogood.html
Google Bovine Growth Hormone, BGH, or Monsanto

How should milk be labeled — if at all? What do you think?
Please write a comment.

> Discuss this entry

Permalink | Comments (1) | Share: