Cooper Island Beach Club

You won’t find shops, nightclubs, casinos, or even televisions in the rooms at this resort located on Manchioneel Bay on the northwest side of 480-acre Cooper Island. A casual beachside restaurant and bright but simple rooms with kitchenettes, radios, ceiling fans, and private baths with outdoor showers are about all there is here—but that’s enough. Don’t expect much more than palm trees, a sandy beach, clear water, and potent rum drinks.

Cost: $250

Don’t Miss: Many guests say the restaurant is their main reason for coming back—try the local specialty of conch fritters served with a spicy dip.

3 Ways to Get More Out of Your Runs

                                                                                              Running is just about the best form of exercise (if your knees and back can take it) for so many reasons. It's cheap, you can do it anywhere, it burns major calories, and tones your thighs and bum beautifully. But sticking to the straight and narrow on all your runs can mean you're selling yourself short. To make your runs more effective, you need to mix it up. Vary your workout with one of these techniques the next time you lace up your sneaks.

1. Mix up your terrain: Doing so offers varying degrees of shock absorption for your joints and feet, so changing up your exercise terrain strengthens the muscles around your hips, knees, and ankles in different ways. Instead of sticking to the treadmill all the time, try to alternate your workouts between pavement, grass, dirt trails, sand, track, and your beloved treadmill.
2. Don't fear hills: Whether you're on a treadmill or the open road, add incline to your workouts. Running uphill will burn more calories, strengthen your leg muscles even more, and build your endurance. Then when you run on flat surfaces, you'll be faster and able to run longer distances. Seriously! You will feel like you're flying.
3. Vary your steps: Many runners suffer from repetitive stress injuries because they run the same way all the time. You can help prevent pain by varying your steps throughout your run. Try shortening or lengthening your stride, running with high knees, running in a zigzag pattern, skipping, or running sideways. You may get some funny looks if you're outside, but you can smile knowing you're avoiding injury.

How Much Sleep Each Person in Your Family Needs

                                                                   Use these ranges as a starting point, but if your child is cranky, dozes off on car trips, has trouble waking up in the morning, or wakes up a lot during the night, he may need more shut-eye.

Newborns (0-2 months)
12-18 hours
 
Infants (3-11 months)
14 to 15 hours, including nap
Human growth hormone, which spurs body and brain development, is secreted during certain stages of sleep, so growth can be stunted in babies that don’t get enough.


Toddlers (1-3 years)
12 to 14 hours, including naps
 
Preschoolers (3-5 years)
11 to 13 hours, including naps
Lack of sleep in kinds under 5 has been linked to obesity later in life.

School-age kids (5-10 years)
10 to 11 hours
Inadequate rest can lead to hyperactivity, learning problems, and behavioral issues in school-age children, studies have shown.

Teens and preteens (10-17 years)
8½ to 9½ hours
Studies suggest that sleepy teens are more prone to depression, attention problems, poor grades, and even car accidents.

Grown-ups7 to 9 hours
Just one to two nights of bad sleep can increase heart rate, blood pressure, and inflammation in the body (all bad for the heart) as well as increase appetite (bad for the waistline).

The 5 kinds of headaches

                                                                                                      It's critical to identify which type of headache you suffer from—tension, cluster, sinus, rebound, or migraine—so that the correct treatment can be prescribed. In one 2004 study, 80% of patients with a recent history of self-described or doctor-diagnosed sinus headache—but none of the signs of sinus infection—actually met the criteria for migraine. And two-thirds of those patients expressed dissatisfaction with the medications they were using to treat their headaches. Here's a cheat sheet to help you put a name to your pain.

Tension headaches
Tension headaches, the most common type, feel like a constant ache or pressure around the head, especially at the temples or back of the head and neck. Not as severe as migraines, they are not usually accompanied by nausea and vomiting, and they rarely stop someone from continuing their regular activities. Over-the-counter treatments, such as aspirin, ibuprofen, or acetaminophen (Tylenol), are usually sufficient to treat tension headaches, which experts believe may be caused by contraction of neck and scalp muscles (including in response to stress), and possibly changes in brain chemicals.

Cluster headaches
Cluster headaches, which affect men more often than women, are recurring headaches that occur in groups or cycles. The headaches appear suddenly and are characterized by severe, debilitating pain on one side of the head often accompanied by a watery eye and nasal congestion or a runny nose on the same side of the face. During an attack, sufferers are often restless and unable to get comfortable and not likely to lay down the way someone with a migraine usually does. The cause of cluster headaches is unknown, but they may have some genetic component. There is no cure, but medications can reduce the frequency and duration of attacks.


Sinus headaches
When a sinus becomes inflamed, usually through an infection, it can cause pain. It usually comes with a fever, and can—if necessary—be diagnosed by MRI or CT scan (which can both detect changes in fluid levels), or by the presence of pus viewed through a fiber-optic scope. Headaches due to sinus infection can be treated with antibiotics, as well as antihistamines or decongestants.


Rebound headaches
Overuse of painkillers for headaches can, ironically, lead to rebound headaches. Culprits include over-the-counter medications like aspirin, acetaminophen (Tylenol), or ibuprofen (Motrin, Advil), as well as prescription drugs.

"Most of the patients we see in a headache center with daily headache have medication-overuse, or rebound, headaches," says Stewart Tepper, MD, director of research at the Center for Headache and Pain at the Cleveland Clinic Neurological Institute.

"They are on a merry-go-round and they can't get off," says Dr. Tepper. "They keep taking more medicine, they keep having more headaches, and so the patient becomes more and more desperate. That's when they end up coming to headache specialists to kind of reset the whole system."


One theory is that too much medication can cause the brain to shift into an excited state, triggering more headaches. Another is that the headaches are a symptom of withdrawal as the level of medicine drops in the bloodstream.

Migraine headaches
Migraine headaches come from a neurological disorder that can run in families and are defined by certain criteria.

• At least five previous episodes of headaches
• Lasting between four hours and 72 hours
• Having at least two out of four of these features: one-sided pain, throbbing pain, moderate-to-severe pain, and pain that interferes with, is worsened by, or prohibits routine activity
• Having at least one associated feature: nausea and/or vomiting, or, if those are not present, then sensitivity to light and sound 

An oncoming migraine attack may, for some, be foreshadowed by an aura, which can include visual distortions (such as wavy lines or blind spots) or numbness of a hand. It's estimated, though, that only 15% to 20% of migraineurs experience this.