Tuesday, June 30

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Heard Museum Free Summer Sundays

Heard Museum wants to keep you and your kids cool this summer during free Sunday summer of July. They will have super hero activities for kids, cultural performances and artist demonstrations.

The activities run on July 5, 12, 19 and 26.

For more details on events go to heard.org/events.

Heard Museum

2301 N. Central Ave.

Phoenix

602-252-8840/602-251-0283

Central & Monte Vista

Performances by Native performing artists occur twice each Sunday at 12:30 p.m. and at 2 p.m. in the Steele Auditorium:

July 5: Hoop Dancer Derrick Suwaima Davis (Hopi/Choctaw)

July 12: Yellow House Dancers, led by Lane Jensen (Navajo/ Pima-Maricopa)

July 19: Native Spirit, led by Brian Hammill (Ho-Chunk)

July 26: Yellowbird Indian Dancers, led by Ken Duncan (San Carlos Apache).

Demonstrations by Native visual artists occur each Sunday between 11:30 a.m. and 3:30 p.m.:

July 5: Navajo textile weaving by Marilou Schultz

July 12: Hopi basket weaving by Janette Chimerica

July 19: Apache burden basket work by Anthony Belvado

July 26: Hopi pottery by Lucille Maho

AAWL Pet Safety

Arizona Animal Welfare League & SPCA remind you to take care of your pet during the Fourth of July weekend. They urge you to take steps in ensuring that your pet stays cool and safe. To find out more, go to www.AAWL.org or call 602-273-6852.

- Resist the urge to take pets to Independence Day festivities. Keep pets safe from the noise in a quiet, sheltered and escape-proof area inside your home. Never leave pets outside unattended, even in a fenced yard or on a chain. In their fear of loud noises, pets who normally wouldn't leave the yard may escape or become entangled in their chain, causing injury or death.

- Leave a television or radio playing at normal volume to keep your pet company while you're attending picnics, parades, and other celebrations. Some animals can become destructive when frightened, so remove any items your pet could destroy or that would be harmful to your pet if chewed.

- Never use fireworks around pets. Exposure to lit fireworks can result in severe burns and trauma to the face and paws of curious pets. Even unused fireworks can pose a danger, as many contain toxic substances such as potassium nitrate and arsenic. Also, If you are using a barbeque grill, always keep an eye on your pet, to be sure anything hot is out of reach of hungry dogs. Remember some food and drink may be toxic to pets.

- Never leave alcoholic drinks unattended where pets can reach them. Alcoholic beverages have the potential to poison pets. If ingested, the animal could become very intoxicated and weak, severely depressed or could go into a coma. Death from respiratory failure is also possible.

Dr. Johnny Bowden

If you want to look younger and live a more active life, Dr. Johnny Bowden shows us four simple steps that helps us look and feel better from the inside out:

1. Get rid of the trans fats. Even small amounts are bad for your heart and your brain. Look for convenience foods made with naturally trans-fat-free Malaysian palm oil instead of partially hydrogenated oils. This is the oil of the future because its healthier and sustainable. So it's also healthier for the planet. The bonus is that this better-for-you oil helps to protect skin from UV damage from the inside out, reduce the signs of aging caused by sun exposure.

2. In regions where longevity is common, people eat diets high in fruits, vegetables and fiber. So do some easy food swaps.

a. Sugar is aging. Many of us are trying to avoid sugar and artificial sweeteners. Fruit-infused water is great for those times when you want something more than plain water.

b. Some of us have a difficult time giving up chips. There are healthier alternatives such as sweet potato crisps, bean chips or crackers with chia seeds that are higher in fiber and protein. Many are also non-GMO and some are vegan.

c. Eat more guacamole instead of queso. People sometimes avoid avocados because they think they are just high-calorie fat. But avocados help you fight fat with the right fat. They are high in fiber and antioxidants. And they've been shown to help support brain and heart health, as well as help to protect our skin from UV damage.

3. Boost your energy and metabolism. People who look and act younger than their chronological years always seem to be more energetic. One secret may be that their cells are healthier. Try a supplement that works at the cellular level to increase muscle endurance, and reduce the brain fog that sometimes comes with getting older.

4. A little help from a collagen product never hurts. The higher quality collagen supplements support the health of your joints and connective tissues, so you'll feel like being more active. They also help improve the appearance of your skin.

Malaysian Palm Oil

Collagen supplement

Sweet Potato Crisps

Fruit infused water

Bean Chips

Chia Seeds

Guacamole