Sunday, June 25, 2017
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  • Malden High graduates 446 at Macdonald Stadium

    Friday, June 09, 2017 00:00
  • Happy Birthday, Mr. Mayor

    Friday, June 09, 2017 00:00
  • Mayor submits $227 million FY18 budget

    Monday, May 15, 2017 00:00
  • Twin Sachem Scholars

    Friday, June 09, 2017 00:00
  • Help choose the next Malden Reads 2018 book selection!

    Friday, June 09, 2017 00:00


Lynnfield High School 2017 Junior Prom
































At Ferncroft Country Club Middleton


Choosing Good Fats



Fat is a necessary nutrient for good health. The phrase “good fat and bad fat” is a familiar one used to indicate the type of fat to choose. As choosing bad fat can have detrimental effects, its important to know which are the good fats.

Fats are a combination of saturated and unsaturated fatty acids. The predominant fatty acid type a fat contains designates the label – saturated or unsaturated fat.  Studies show the unsaturated fats - good fats- is beneficial. The saturated fats - bad fats - contribute to cholesterol production and not desirable. Saturated fats are found in all animal meats and animal products. Best identified as being solid at room temperature. Tropical oils such as coconut oil and palm kernel oils are also saturated fats.

The good fats are those found in plant sources (olive oil, canola, sunflower, nuts, avocado, and others) and fish oils, which are unsaturated fats. They are liquid at room temperature. These unsaturated fats do not contribute to cholesterol production.

The hardness of the fat is an indicator of the proportion of good fats to bad fats. For example the pan drippings of baked chicken are softer than those of roast beef due to chicken’s lower content of saturated fat. Calorically, both types contain about 100 calories per tablespoon.


Here are some swaps to add more healthy fats to your eating pattern. Instead of saturated fats such as butter, sour cream, cream cheese try these good fats:



peanut butter

yogurt cheese

olive oil


For dips, make yogurt the base instead of sour cream or cream cheese. Drizzle salads with an olive oil vinaigrette.  At cookouts replace the traditional potato salad with a whole-wheat pasta salad. Use avocado as a spread on sandwiches.

Lets not forget the fat in baked goods. I often use oil in place of butter with great success.

For desserts, instead of rich chocolate or cheese cakes or pies try these:

Angel food cake

sponge cake


poached or baked fruit - pears and apples are great

frozen fruit - bananas, grapes are great


Saturated fat can also be found in breads such as croissants, pop-overs, biscuits and scones, try these alternatives:

regular sliced whole wheat bread

English muffin

Plain roll

Swapping bad fats for good fat gives recipes renewed taste and makes for healthier eating.  Ingredients such as nuts and seeds (sesame seeds, flaxseeds) also add texture. Choose good fats for your everyday meals.


Chicken salad with greens and citrus vinaigrette

Citrus Vinaigrette, no salt

1 orange, peeled and chopped

¼ cup chopped red onion

¼ cup chopped fresh parsley

½ cup orange juice

¼ cup grapefruit juice

¼ cup lemon juice

¼ cup olive oil

2 tablespoons honey

Fresh ground black pepper

Mix all the ingredients in a jar or bowl. Store in refrigerator. Makes 1 ½ cups

For greens:

Mixed greens

2-3 sprigs of dill

1 tablespoon sliced or slivered almonds

For chicken:

1 cup of cooked chicken breast cut in chunks.

Assemble salad:

Place greens and dill on serving platter. Top with chicken and almonds.  Dress with citrus vinaigrette.


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

By Anna Tourkakis,


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;


Beacon Hill Roll Call

THE HOUSE AND SENATE: Beacon Hill Roll Call records local representatives’ votes on roll calls from late April sessions. There were no roll calls in the House or Senate last week.


House 47-110, rejected an amendment that would give adoptive parents up to a $1,000 tax credit to cover adoption expenses.

Amendment supporters said this will encourage more adoption and help these selfless parents meet some of the expenses which can amount to thousands of dollars.

Amendment opponents said the sponsors did not do a cost analysis to determine what the fiscal impact on the state budget and other programs would be.

(A “Yes” vote is for the $1,000 tax credit. A “No” vote is against it.)

Rep. Stephan Hay                           No

Rep. Bradley Jones                         Yes

Rep. Theodore Speliotis       No

Rep. Thomas Walsh                        No



House 38-120, rejected an amendment that would create a 16-member College Affordability Commission to examine the contributing factors to rising costs at colleges and universities. The committee would hold public hearings and provide the Legislature with its findings and recommendations by March 1, 2018.

Amendment supporters said rising costs are pricing students out of college or leaving them with huge student loan debts.

Amendment opponents said the Committee on Higher Education has a Subcommittee on Student Loans and Debt that is already working on this issue.

(A “Yes” vote is for creating the commission. A “No” vote is against it.)

Rep. Stephan Hay                           No

Rep. Bradley Jones                         Yes

Rep. Theodore Speliotis       No

Rep. Thomas Walsh                        No



House 27-131, rejected an amendment that would require special education advisors to be regulated and licensed by the state. Special education advisors help the families of special education needs children navigate through the complicated world of special education and advise them on understanding their rights and how to receive appropriate services for their child.

The regulations would be drafted by the state’s Special Education Advisory Council which is comprised of individuals involved in or concerned with the education of children with disabilities.

Supporters said special education advisors currently are completely unregulated and do not need a license or any minimum amount of training.

Opponents said they don’t necessarily oppose the licensing and regulation of these advisors but argued the idea has not been debated at length and/or subject to a public hearing. They questioned whether the Special Education Advisory Council should be the entity that drafts the regulations.

(A “Yes” vote is for requiring special education advisors to be licensed and regulated. A “No” vote is against it.)

Rep. Stephan Hay                           No

Rep. Bradley Jones                         Yes

Rep. Theodore Speliotis       No

Rep. Thomas Walsh                        No



House 127-31, suspended rules to allow the House to meet beyond 9 p.m. and continue until midnight if necessary.

Supporters of rule suspension said it is important to remain in session to finish action on the very important state budget.

Opponents of rule suspension said it is irresponsible for the House to act on the budget late at night when taxpayers are asleep.

The House session continued until 10:16 p.m.

(A “Yes” vote is for allowing the session to continue beyond 9 p.m. A “No” vote is against allowing it.)

Rep. Stephan Hay                           Yes

Rep. Bradley Jones                         No

Rep. Theodore Speliotis       Yes

Rep. Thomas Walsh                        Yes


HOW LONG WAS LAST WEEK’S SESSION? Beacon Hill Roll Call tracks the length of time that the House and Senate were in session each week. Many legislators say that legislative sessions are only one aspect of the Legislature’s job and that a lot of important work is done outside of the House and Senate chambers. They note that their jobs also involve committee work, research, constituent work and other matters that are important to their districts. Critics say that the Legislature does not meet regularly or long enough to debate and vote in public view on the thousands of pieces of legislation that have been filed. They note that the infrequency and brief length of sessions are misguided and lead to irresponsible late night sessions and a mad rush to act on dozens of bills in the days immediately preceding the end of an annual session.

During the week of May 15-19, the House met for a total of 27 minutes and the Senate met for a total of 23 minutes.

Mon. May 15

House11:00 a.m. to11:19 a.m.

Senate 11:02 a.m. to11:13 a.m.

Tues.May 16

No House session

No Senate session

Wed. May 17

No House session

No Senate session.

Thurs. May 18

House11:04 a.m. to11:12 a.m.

Senate 11:15 a.m. to11:27 a.m.

Fri. May 19

No House session

No Senate session

Bob Katzen
welcomes feedback at
This e-mail address is being protected from spambots. You need JavaScript enabled to view it



The Advocate HOROSCOPE

Aries (March 21-April 20): The new moon in Gemini on Thursday will have you wanting to spend time with friends – old and new. Pay a little extra attention to new friends this weekend, and solidify some more roots in these new relationships. Wrap up the end of the month by getting to a few new museums and exhibits!

Taurus (April 21-May 20): Right now the cards should be in your favor at work for making more money and taking on new roles. Just be very careful with your word choices and timing – feel out the mood before taking action or presenting ideas! The new moon on Thursday should have you really determined to get some new gadgets going in your home – take on the project!

Gemini (May 21-June 20): Big changes on the horizon for you, Gemini! With the sun being in your sign, and also the new moon on Thursday – now is the time to adapt new methods and daily routines. Brush off the naysayers and just focus on you. The energies are strongly in your favor – use it however you’d like!

Cancer (June 21-July 22): Thursday’s new moon travels through your 12th house – the house of endings, releasing and letting go of bad habits. Now is the best time for big changes and reestablishing your original New Year’s resolution – you can do it! Clean out any odds and ends that aren’t needed in your home, or that might hold you back.

Leo (July 23-August 22): The moon’s intense energy this week will have you craving new faces and places. Don’t apologize for canceling any boring plans you had for something more exciting! Enjoy new surroundings and connections that will be important this summer. This weekend would be an ideal time to invite some new technology into your home, or updating those that you already have!

Virgo (August 23-September 22): The new moon in Gemini this week is in your favor for starting fresh in different aspects of your career. Anything, and anyone, that aren’t helping you grow anymore should be disconnected from. It’ll happen much more smoothly than you think, just take some baby steps now!

Libra (September 23-October 22): This weekend is a good time to plan an upcoming trip with your family. Whether it’s for soon or next year, putting the idea out there and doing a little research will go a long way. Avoid saying yes just to say yes to social invites next week – people will be easily angered if you cancel!

Scorpio (October 23-November 22): Slow things down this weekend and recoup for a social couple of weeks coming up. Stress levels should be going down finally and things will flow much more smoothly. Focus on your partner this weekend, and be there for your partner if your partner is feeling emotional.

Sagittarius (November 23-December 21): Your energy should be very high this weekend, and you will most likely have romance on your mind. Let yourself have a little fun and get outside of your comfort zone! Be upfront and honest next week when issues come up at meetings or in conversation.

Capricorn (December 22-January 19): The new moon hits your 6th house this week, giving you a good jump start on improving your health. Whatever it is you have been putting off should get your full commitment now! Stay focused and the results will show quicker than you expect. Disregard any critiques or insults friends throw your way next week, they don’t really mean it!

Aquarius (January 20-February 19): The planets are giving you a fresh start in your love life. Whatever it is you are lacking romantically, now is the time to go after it and make changes! Your confidence might intimidate some people though; be aware of this and use your humor. Squeeze in a little relaxing time next week to clear your mind from work.

Pisces (February 20-March 20): You are likely starting to want some big changes around your home – or maybe even moving! Whatever it is you feel you need to start to plan, discuss it with your friends and get a little advice. It’ll be good to make sure you considering everything! Shifting around items and cleaning stuff out will have very good effects long term for your mind.

Francesca Piazza is a Lynnfield native available for astrology consultations, tarot readings/parties, crystal healing, custom jewelry and reiki. Please “like” Sister Fran Designs and Readings on Facebook for more info, or contact her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or



Town committee charts a course for Lynnfield’s future with first CFAC forum

Master Plan, capital facilities discussed in presentations

The first Capital Facilities Advisory Committee (CFAC) meeting of the year was sparsely attended, but it did reveal a few more important facts. The meeting combined a few committees: the CFAC, obviously, but also the Master Plan Steering Committee (MPSC) and the Library Building Committee.

The Master Plan Steering Committee is looking to update its nearly 20-year-old current Master Plan with fresh data. Heather Sievers, chair of the committee, led off the night with a nearly hour and a half long discussion of the Master Plan Survey issued in January, which saw 906 responses on 58 questions, slightly over 10 percent of town residents (excluding those too young to participate). Sievers elaborated on the data that was initially presented at a MPSC meeting a few months ago. The newly deciphered data is available in PowerPoint format on the MPSC website at

Despite satisfaction with schools, community and heritage, respondents were nevertheless vocal about a number of issues. As present in the results that were issued a few months ago, and which may or may not come as surprise, Lynnfielders’ main concerns are over high taxes, disappearing or not enough open spaces, poor condition of sidewalks and roads, and what is perceived as a lackluster government. Other issues that received considerable attention include a desire to improve the downtown commercial space, to limit the number of “mega mansions” in town, to improve public transportation, including access to commuter rails, to develop a rail trail, and to build a new library. A fair amount also decried the “close minded,” “conservative” ideals that the town espouses, which some believe limit the amount of racial and economic diversity.


A large majority of respondents complained about high taxes, which they cited when choosing not to support potential projects, including the popular desire for greater access and improvements to open spaces. Despite resounding calls to preserve and expand open space and recreational opportunities, respondents mostly rejected the Community Preservation Act (CPA), which would combine 1-3% of real estate tax (as determined by voters) with state funding to purchase property for open space, outdoor recreation, affordable housing and historic preservation.

In the same vein, on a scale of 1-10 (1 indicating least desire to 10 indicating most), respondents said that they were only 3/10 willing to pay more for projects, the highest two being to preserve open spaces and build a new library.

The town just approved a $53 million budget, which is up 4% from last year. Of the $53 million, a little more than half will be spent on schools. An aggressive capital facilities budget will make up for a lack of spending in previous years and contributes to a higher cost.

Recreational space

Respondents overwhelmingly preferred that the town focus its energies on maintaining and providing more open space and recreational opportunities, specifically playgrounds and hiking/walking trails. The high school fields, while popular and a source of recreation, are subject to a strict policy which prevents use by anyone other than students during school hours. Other current open spaces include Newhall Park, Jordan Park, Bennett Keenan Conservation Land, Beaver Dam Brook, and Reedy Meadow and the Partridge Island Boardwalk, although the first two require significant improvements. Of those listed, 37% of respondents said that they did not even know that these areas exist. Of those that did, most said that they visited Reedy Meadow and Partridge Island.

The survey offered the idea of repurposing Reedy Meadow Golf Course, which is currently owned and operated by the town and might share part of its space with a library, if approved. The majority of respondents were strongly opposed to repurposing the golf course, although if it were to be repurposed, they prefer that the space be converted to accommodate more senior housing or be the new home to walking/hiking trails or a playground.

The town is currently taking a hard look at relocating the DPW, which is currently located next to Town Hall, which would free up space for potentially a playground or other recreation space. Of the options to repurpose the DPW space, survey takers preferred it be converted into recreation space over housing. Seniors were less enthusiastic about the idea of it being changed at all, with 53% responding no.

The survey also asked if respondents would be in favor of converting the old Bali Hai restaurant into the home of a potential playground or recreation facility, with most respondents indicating yes.

In line with the desire for more recreational opportunities, respondents also indicated support for a rail trail in town. The plan to bring a rail trail to Lynnfield is still in its early stages, although it has gained considerable momentum with the approval of an article that would allow the town to sign a lease with the MBTA, which currently owns the rail bed that would be converted into trail.

In terms of opportunities for recreational activities, survey respondents praised Recreation Director Julie Mallett’s work in expanding the program to include more options. However, some asked that the town include more “community spirit” events, like festivals, block parties, concerts, parades, celebrations and farmers markets.


Improvements to roads and curbs were highly preferred over sidewalks. One respondent complained that South Lynnfield in particular is significantly neglected. Potholes were a common complaint, along with curbing. Sidewalks, especially on Walnut Street, were also a point of issue. Market Street traffic, Middle School traffic, and access to a Rail Trail were also high priority issues.

Another moderate issue was the need for better transportation options. Of those, a moderate number suggested that the town obtain a shuttle to the commuter rail in Wakefield. One respondent wrote, “The lack of public transportation options has caused my family to consider relocating to a community with better options because both parents commute into Boston 5-days/week. A shuttle to the commuter rail in Wakefield – logically timed – would be a gamechanger.”


Survey takers by and large rejected any new housing developments in Lynnfield, although if there were to be new housing, they preferred that more senior housing be built. Survey takers in particular decried the rise of “McMansions” or “mini-mansions” in the town, which they feel detract from the town’s heritage and community feel and are chewing up the town’s few remaining open spaces.


Respondents were generally dissatisfied with the performance of the government. One respondent complained of “no proactive planning.” Most people preferred that the Board of Selectmen expand from three members to five, with 56% of respondents in favor of five members, while 30% preferred three.

“Government run by a cliche of people who keep the circle tight and prevent newcomers from getting involved. Too townie controlled,” one respondent wrote.

“Things happen too slowly,” another wrote. “I have been in this town for over 15 years now and we are still talking about the rail to trail concept.”

Others asked that the town consider introducing “private voting” as an alternative to the Town Meeting, which one person called “a big buddy system.”

The survey also showed that 92% percent of people do not serve in government, which they mostly attributed to “not being able to,” but also in large part to a fear of government culture. “I think the small negative group in town is a major factor why people don’t step forward [sic] to serve. I think we need to remain positive as a town to attract people willing to step forward to serve.”

Another factor that prevents people from wanting to serve is that there are so few women already serving.


Despite an aversion to spending additional money on projects, the majority of respondents preferred that the town remain open to the idea. Asked whether the town should consider hypothetical investments, 50% said yes while 38% said no. Along similar lines, respondents said that the town should develop a 10-year timeline for capital facility projects (70% yes, 11% no).

CFAC and library project

In other news relevant to taxpayers, the Capital Facilities Advisory Committee (CFAC) also presented its findings that night, approximately two months after releasing its annual report on the town’s facilities. Chair Ted Caswell made an emphatic plea that stakeholders support a gradual but steady overhaul of town public facilities, which Caswell said are in deplorable shape. The committee had hoped that more members of the public would show up to the meeting to help determine which projects are most important to them, although only a handful did.

Caswell in particular condemned the town’s public safety buildings, which reportedly are outdated and have not kept up with growth, resulting in overcrowded spaces and safety hazards. There is only one restroom in the whole building at the South Lynnfield Fire Station, and modern fire trucks do not fit in the bays. Further, inadequate space at Town Hall results in overflowing file cabinets and piles of documents cluttering desk spaces. At the Police Department, the “evidence room” is a padlocked drop box, and the only women’s facility is located next to the jail cell.

Going forward, Caswell stated that the committee, if it is to get any significant work done, will need the help of a consultant to engineer a comprehensive plan and to chart out cost estimates. Caswell operates a development firm, while the rest of his committee serves in various capacities in town administration.

On the heels of Caswell’s report, Library Director Holly Mercer and member of the Library Building Committee updated the committee’s signature project, which is to secure funding for a new library. The library is one of the first facilities the CFAC recommends be tackled in the 20-year plan it set forth.

The committee reiterated that it had submitted its 450-page proposal for state funding, which would fund around $8.1 million of the library’s estimated $21 million cost. It’s a waiting game, according to Mercer, as the state decides which of the 31 communities that applied for funding deserves the monies.

For those wishing to state their opinion, the next CFAC forum will be held on June 8 at 7 p.m. at the Merritt Center (600 Market Street).

By Melanie Higgins


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