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  • Two alarm blaze rips through Highland Ave. building

    Monday, May 15, 2017 00:00
  • RHS senior receives $5,000 Hood® Milk Sportsmanship Scholarship

    Monday, May 15, 2017 00:00
  • Mayor submits $227 million FY18 budget

    Monday, May 15, 2017 00:00
  • Playground Dangers

    Monday, May 15, 2017 00:00
  • Community ’N Unity Celebration

    Monday, May 15, 2017 00:00


N.S. Philharmonic Orchestra thinks Spring with Colorful Rhythms and Melodies


Colorful melodies and exhilarating rhythms spring to life when Music Director Robert Lehmann conducts the North Shore Philharmonic Orchestra in its final concert of the 2016-2017 season on Sunday, April 30, 3 p.m. at Swampscott High School.

Tickets can be purchased at the door for $25, $20 for seniors and students, and children 12 and under are admitted free. Tickets can also be purchased in advance at the Orchestra’s website

French composer Claude Debussy’s “La Mer” highlights the program. “Debussy’s ‘Three sketches of the sea’ is a masterpiece of pictorial composition,” said Lehmann. “The music projects the many moods of the sea, with all its glorious power and majesty that can be dark and turbulent, or bright and calm. ‘La Mer’ is a virtuoso achievement for any orchestra and we are thrilled to perform it.”

Guitarist Aaron Larget-Caplan will join the Orchestra as the featured soloist in Joaquin Rodrigo’s “Concierto de Aranjuez.” Lehmann remarked that the piece launched Rodrigo’s career to new heights and has cemented his reputation. “Rodrigo used the guitar to imbue the work with colors and fragrances of a garden. Its second movement, in particular, has become one of the most well-known pieces of music in the world.”

Manuel DeFalla’s ballet “El Sombrero de Tres Picos” , The Three Cornered Hat, offers a bright palate of orchestral colors. The Spanish composer studied composition in France and the influence of French impressionists are fully in evidence in the music’s texture.The Orchestra will play the second suite of the ballet, which is extracted from the ballet’s highlights and includes three vibrant dances.

The program also includes Emmanuel Chabrier’s “Espana”, which Lehmann characterized as the French composer’s ‘musical postcard’ from a journey south of France. “The music evokes castanets, swirling dancers in vibrant dresses and loud street musicians in a joyous celebration.”

The North Shore Philharmonic Orchestra plays three subscription concerts at Swamp- scott High School. The Orchestra is supported in part by a grant from the Swampscott Cultural Council, a local agency which is supported by the Massachusetts Cultural Council, a state agen- cy. For more information about the NSPO, visit the Orchestra’s website at or on Facebook.


Peabody Institute Library to host The 82 Main Poetry Series Open Mic Night

The Peabody Institute Library and Mass Poetry have partnered to host of series of monthly poetry readings in the library’s historic Sutton Room. In May, January O’Neil will host an open mic night, so please bring your original poems to share!  The reading will be held on Monday, May 15th at 7 p.m. at the Main Library, located at 82 Main St. in Peabody.

For more information and to reserve your seat, please call 978-531-0100 ext. 10, or register online at

The 82 Main Poetry Series is generously funded by the Friends of the Peabody Institute Libraries.


What to Do with Cremated Ashes?

Dear Savvy Senior,

When my father passed away a few months ago we had him cremated, but are now wondering what to do with his ashes. My sister and I would like to do something celebratory for his life, but aren’t sure what to do. Any suggestions?

No Instructions Left

Dear No,

If your dad didn’t leave any final instructions on what to do with his cremated remains (ashes), you have a wide array of choices. They can be kept, buried or scattered in a variety of ways and in many locations. Here are some different options to help you decide.

Keep Close By

For many people, keeping the ashes of their deceased love one close by provides a feeling of comfort. If you fit into this category, you could keep his ashes in an urn on the mantel or in a cabinet, or you could also scatter some of them into your lawn or garden, shake them into a backyard pond or dig a hole and bury them. Another possible option is eco-friendly urns (like or that contain a seed that grows into a tree or plant after being buried.

Cemetery Options

If you want your dad’s final resting place to be at a cemetery, you have several choices depending on how much you’re willing to spend. With most cemeteries, you can either bury his ashes in a plot, or place them in cremation monument, a mausoleum, or a cemetery building called a columbarium.

Scatter Them

If you want to scatter his ashes, to help you chose an appropriate location, think about what your dad would have liked. For example, did he have a favorite fishing spot, camping area, golf course, beach or park that held a special meaning? These are all possibilities, but be aware to that if you choose to scatter his ashes in a public location or on private land, you’ll need get permission from the management, local government or the land owner.

National parks, for example, require you to have a permit before you scatter ashes. If you wish to dispose of them at sea, the Environmental Protection Agency asks you be at least three miles from shore. Beach scatterings are also illegal in some states, including California, but are rarely enforced. And many public areas, like Central Park and Disneyland prohibit scattering ashes too, as do most professional and college sports stadiums.

Untraditional Methods

If you want to do something truly unique with his ashes, you have many choices here too, but they can get pricy ranging from a few hundred to several thousand dollars. Here are several to consider.

Scattering by air: This free-spirited option lets you spread your dad’s ashes into the sky so the particles can be taken by the wind. To do this, you could hire a private plane, helicopter or hot air balloon service, or use a balloon scattering service like or Or, you could even send his ashes into outer space with

Scattering by sea: If your dad loved the water, there are many businesses that offer ash scattering services at sea, especially close to coastal areas, or you could rent a boat and do it yourself.There are also companies like that offer reef memorials so your dad’s ashes can rest on the ocean floor.

Ashes to keepsakes: If you want a keepsake of your dad, you can also turn some of his ashes into a wide variety of memorabilia, such as: diamonds (see or; jewelry or other handcrafted glass items ( and; vinyl records (; gun ammunition (; or an hourglass urn (

Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit Jim Miller is a contributor to the NBC Today show and author of “The Savvy Senior” book.

by Jim Miller



Health Effects of Protein


Developing countries have problems with malnutrition, due to insufficient protein in their diets.In the United States, getting enough protein is rarely a problem. Most Americans consume substantially more than the Recommended Dietary Allowance (RDA); these recommended amounts are the average daily requirements for healthy people. All animal foods and their products, and plant foods such as dry beans, peas, soybeans, nuts and seeds are considered protein sources.

Too much of a good thing

Eating too much protein has no benefit. Contrary to popular belief, consuming more protein will not result in bigger muscles, stronger bones or increased immunity. Similar to carbohydrates and fats, protein is an energy-yielding nutrient. Such nutrients furnish calories the body needs to carry out its functions. If too many calories are taken in, the extra protein is not stored as protein but rather is converted to and stored as fat.All excess calories, regardless of the source -- carbohydrate, fat or protein -- are stored as fat.

Consuming high amounts of protein can be bad for your health, especially if you eat a lot of high-fat animal proteins, such as hamburgers and cheese, and few plant proteins. High-fat animal foods contain significant amounts of saturated fat, which raises your level of blood cholesterol and increases your risk of heart disease. Another negative effect when eating too many high protein, high-fat foods is weight gain, from simply consuming too many calories.

Go for balance

Plant sources of protein (beans, peas, soybeans, nuts and seeds) are a healthier choice. For the most part, they contain less fat and more fiber- although nuts and seeds can be high in fat, it is the healthy kind. Plant foods also contain no cholesterol and are rich in vitamins and minerals. The Dietary Guidelines for Americans recommend that the average person consume five and a half ounces of protein foods daily. This intake is based on the premise that individuals consume protein from both animal and plant sources.

Balance your protein sources and make meals healthier. Several times a week make plant protein the centerpiece of your plate and use animal-based protein in small quantities to embellish. Instead of macaroni and cheese try pasta and beans; make hummus or bean dip spread your sandwich filling in place of deli meats; when dining out order a complete main dish such as chicken broccoli and ziti.

Protein is certainly vital for proper growth and keeping our bodies in good working form. To obtain the benefits of this essential nutrient and minimize damage vary and balance your choices of protein-rich foods.Keep protein harmony on your plate with both lean animal and plant foods choices.See recipe – Warm Cannellini Salad with Prosciutto.

Learn more about proteins; Bring Eating From Within to your workplace! Contact me to learn more about my corporate wellness programs.

Anna Tourkakis is a nutritionist, author and founder of Eating From Within Nutrition. She provides nutrition advisory services and healthy eating programs to companies and individuals to help clients manage health conditions and maintain healthy eating lifestyles.Anna can be reached at  This e-mail address is being protected from spambots. You need JavaScript enabled to view it
T. 781 334-8752;

By Anna Tourkakis,



Warm Cannellini Salad with Prosciutto


Serves: 6

I have made this recipe for parties and cooking demonstrations and it’s always a success. The prosciutto really takes the beans to new height. Great salad for a brown bag lunch.

  • 4 to 6 slices prosciutto (3 to 4 oz.)
  • 3 tablespoons Olive oil
  • 3 cloves garlic, minced
  • 2 tablespoons lemon juice
  • 1 tablespoon snipped sage
  • 4 cups fresh arugula, bite size or mixed greens
  • 1 -19 oz. can cannellini beans (white kidney beans), rinsed and drained
  • 1/8-teaspoon salt

Preheat oven to 375 degrees. Arrange prosciutto in a single layer on a large baking sheet. Bake for about 25 minutes (until you become familiar with the process, keep checking on the prosciutto after 15 minutes) or when it appears crispy (do not move prosciutto during baking). Remove from oven. Crumble with hands when cool. Set aside.

In a small saucepan heat oil over medium heat. Add garlic and cook oil until it begins to brown. Remove from heat. Stir in lemon juice, sage, and salt, set aside.

Arrange arugula on serving platter and top with beans then prosciutto. Drizzle with warm dressing. Serve immediately.

Tip: make prosciutto crispy on the stovetop by placing it in a skillet in a single layer and cook on medium heat until crispy. Remove from skillet and let cool. Crumble with hands.


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