Volume 2 Issue 6

H E A LT H

WELLNESS

BEAUTY

RI

FIT

NUTRITION

LIFESTYLE

RI

FREE

F

volume two issue six

FITNE

Hike Your Way T O A H E A LT H I E R Y O U

DASHING THROUGH

THE WAVES

PLUS Local Fit News Summer Fitness Products

THIS MONTH’S FEATURED RECIPE: GREEK CUCUMBER SALAD. DETAILS INSIDE www.rifi www.rifitmag.com tmag.com | | volume volumeone two issue issueone six

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RIFIT | Fitness, Health and Wellness

Are you suffering from toe pain and want to avoid a fusion?

When Jack was 45 years old, he had been suffering with severe arthritis pain in both of his big toes for over 10 years. As an avid golfer, Jack became frustrated when his pain prevented him from walking the golf course and being able to fully drive through on his swing.

Jack discovered Arthrosurface HemiCAP® implants, which restore one or both sides of the big toe joint depending on the location and amount of damage. Unlike a fusion, which eliminates all movement, the Toe HemiCAP® systems can relieve pain in the joint while still maintaining a natural range of motion and movement.

Jack had outpatient surgery, receiving one HemiCAP in each of his big toes.

He reported a significant decrease in pain just 12 days following his surgery and was back running only one month after the operation. Three years later, Jack is still pain free, golfing regularly and has greatly improved his fitness level, losing over 40 lbs!

Jack Actual Arthrosurface Toe HemiCAP® Patient

ft) versus le ( n io s u f l toe s (right) n io t A traditiona lu o s ® e HemiCAP c a f r u s o r h t Ar

Watch Jack’s story and find a doctor in your area that currently uses Arthrosurface® products. www.arthrosurface.com/jack www.rifitmag.com | volume two issue six

Actual Arthrosurface® patient shown. Individual results may vary. Seek professional medical advice for specific personal care.

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FIT FITNESS HEALTH WELLNESS

from the editor Hello Readers, Welcoming a new summer can be very chaotic. School is coming to a close, graduates and families are celebrating and parents are scrambling to find activities to keep their children entertained during the summer season.

For myself, I am in complete celebration mode. I co-own a small juice company that is entering its busy season, embracing new career opportunities here at RI Fit Magazine, assisting in planning for my Aunt’s fairytale wedding and celebrating my 27th birthday; all of which I am deeply fortunate to celebrate. As with new opportunities or life events there can be great deal of uncertainty and discomfort sometimes allowing us as humans to be more vulnerable. I tend to get caught up in a to-do list that seems never ending, I eat dinner way past 9 pm, and I begin to develop unhealthy habits that will eventually catch up, fast. So, in my meager attempt to revitalize my brain, I went away on a ferry for a little getaway with my closest friends in tow.

One thing that I realized from stepping away from my life this past weekend is that there is always a balance to be maintained. I think part of that balance comes from doing things that absolutely fill you up, which I believe can come from enjoying some of the great activities that we have highlighted in this month’s issue: paddle boarding, hiking, running, kayaking, camping, and my personal favorite “vintage cycling” (While on vacation the cottage owners where kind enough to leave green, vintage huffy bikes for us to explore with!).

The more we move, the more we fuel our bodies with vibrant energy. By doing things that keep us active, the easier it is for us to take on even the largest mountains we are faced with in our work or personal lives. Enjoying simple moments like strolling through a local farmer’s market, searching for pocket stones on the beach or waking up a little earlier to go for a run in the woods will impact your well-being in a positive way.

So, my wish for you reading this is to celebrate this summer season, wherever you are in your life. I hope you are able to get outside and explore; escape for a moment to recharge yourself so that you can be ready to embrace all of the moments that are ahead of you! I am honored to be a part of the RI Fit Magazine team and look forward to delivering inspiring health and fitness materials that will truly make you want to get out there and become more. Thank you for your time.

Enjoy!

John A. Resnick Founder Ralph Coppolino Co-Founder Gil Lantini Co-Founder Mike Casale Senior Designer Amanda Repose Editor Interns Lauren Bansbach Yadira Campos Andrea Canavan Marcella Giacoman Autumn Harrington Katherine Hickey Caitlin Williams Contributing Writers Mary Aalvik Matt Bodziony Laanna Carrasco Kim Chula-Maguire Lori Cipolla Stephanie M. Cyr-Engro Marcy Feibelman, ND Sean St. Onge Jami Ouellette Morse Elizabeth Phinney Kim Silvia-Pare

www.facebook.com/rifitmag twitter.com/rifitmag 401 831 7779 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue, Suite 24 Johnston, RI 02919 ©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine

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RIFIT | Fitness, Health and Wellness

contents

volume two issue six

Inside This Issue

10 Local News 13 Summer Adventure 2015 Guide

16

16 Hike Your Way to a Healthier You 18 Featured Fitness Gear 20 Go Boating 21 Rhode Island Paddle Board Directory 22 Bike Path Guide 24 Tips for Planning a Hike with Kids

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25 Bike Riding for the Fun of It 26 Dashing Through the Waves 29 Keeping you on Pace

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30 Get Killer Abs

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32 Ab Exercises: Part 2 35 Fit Over 50 39 Excuses 40 How NOT To Get Injured This Summer

ON THE COVER H E A LT H

WELLNESS

BEAUTY

RI

42 Supporting Your Body during Allergy Season 44 RI Fit Bits

FIT

NUTRITION

LIFESTYLE

RI

FREE

FITNESS HEALTH WELLNESS

Adventure Guide

Hike Your Way T O A H E A LT H I E R Y O U

Recipe of the Month

45 Dave’s Marketplace Recipe of the Month DASHING THROUGH

46 Events

THE WAVES

Featured

FIT Summer

volume two issue six

Greek Cucumber Salad

PLUS Local Fit News Summer Fitness Products

THIS MONTH’S FEATURED RECIPE: GREEK CUCUMBER SALAD. DETAILS www.rifitmag.com | volume oneINSIDE issue one

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35 www.rifitmag.com | volume two issue six

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check us out online at www.rifitmag.com exclusive content healthy recipes weekly contests upcoming events Looking to contribute an article? email john@rifitmag.com

www.rifitmag.com | volume two issue six

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Local F

Blackstone Boulevard Free 5K Fun Run

Race number three is fast approaching! Tell your friends and family to come on out and join us Wednesday June 24th for our third free 5k of the season! We run or walk up and down Blackstone Blvd and we’re billing it as a fun run, we will be timing your run and all levels are invited. The event is sponsored by Rhode Runner, New Balance, FuelBelt, and Believe I Am. Foundation Performance will be onsite performing injury screens as well so be sure to speak to them if anything is bugging you!

The race/run begins at 6:30 pm sharp and we will be gathering at Lippitt Memorial Park at Hope St. and the end of Blackstone Blvd. For those who would like a short warmup/ cool down, feel free to meet at Rhode Runner as we will jog up to the Blvd at 6:00 pm. The course will be out and

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RIFIT | Fitness, Health and Wellness

back down the gravel path, traffic will not be closed so use caution. Please keep an eye on the clock when you cross the finish line, we will do our best to record times but cannot make any promises!

We will also hold a raffle to raise funds to get the Providence Cobras Youth Track Club to Nationals! With purchase of raffle tickets you’ll have a chance to win a pair of New Balance shoes, some great Fuelbelt prizes and some awesome BelieveIAm gear.

Visit http://www.rhoderunner.com/events/2015/6/24/ blackstone-blvd-free-5k-fun-run to sign-up for the race and view more details.

Fit News HealthSource RI Enrolls

500th Small Business

HealthSource RI, Rhode Island’s state-based health benefits exchange, marked a milestone by enrolling its 500th small business in the Small Business Health Options Program (SHOP). There are now 503 businesses enrolled as of today, representing over 2,000 employees and 1,500 family members for a total of more than 3,500 enrolled in coverage.

Small businesses enrolled in SHOP have access to a total of 20 different health insurance plan options from three insurance carriers–Blue Cross & Blue Shield of Rhode Island, Neighborhood Health Plan of Rhode Island and UnitedHealthcare. SHOP also offers an innovative ‘full employee choice’ option that allows employers to determine a contribution level (also called “defined contribution”). Employees can then choose from any of the 20 plans offered and opt for the level of coverage that works best for them and their families.

Sam Iserson, president of NC3 in Pawtucket, says the full choice model is one of the reasons he joined SHOP. “Using HealthSource RI gives our employees options that they never had before. It provides them the opportunity to be better educated consumers and really understand the cost and benefit of their healthcare.”

Behind strong 2015 enrollment numbers, including an 89% renewal rate and a 57% growth rate, Rhode Island continues to be a leader of state-based exchanges in enrolling small businesses.

“Growth is strong and we look forward to serving even more small businesses by making it easier to understand and purchase insurance and by providing better choices,” said Director Anya Rader Wallack. “Employers and their brokers like our innovative full choice model, the outstanding customer service provided by our business engagement specialists, and the predictability of rates published up to a year in advance.

These features don’t exist elsewhere.”

Noted Wallack, “One of the key tenets of HealthSource RI’s mission is to provide value to small businesses, and we are very proud to be helping so many Rhode Island employers and employees purchase healthcare in a way that meets their needs.”

Two years ago, when the federal government and some staterun exchanges decided to delay their small business programs, HealthSource RI remained committed to SHOP. Rhode Island’s small business program opened on schedule in October 2013.

Small employers who are interested in joining SHOP can contact HealthSource RI’s small business team at 1.855.683.6757 or visit the small business section of HealthSourceRI.com. www.rifitmag.com | volume two issue six

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www.rifitmag.com | volume two issue six

15

Hike Your Way To

by Lori Cipolla, Cranston, RI

To have the total package of a healthy body, it’s not just your physical state but your mental state as well. There are some tremendous benefits that come along with the sport of hiking and they include both physical and mental. These trails of nature can provide some amazingly beautiful and serene atmospheres. This is a great contributing factor in providing us with a clear mind, free from daily chaos.

According to a published study in the International Sports Medicine Journal, “long distance hiking can aid in healing. It has also been shown to improve antoxidative capacity in the blood of oncological patients.” In 2014 researchers released

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RIFIT | Fitness, Health and Wellness

results of an interesting study. It showed hiking downhill was about twice as effective as uphill hiking in removing blood sugars and improving glucose tolerance. On top of these great benefits, you can burn up to 550 calories per hour based on your weight, the type of terrain and weight of your backpack.

Tips you should be aware of: • If you are a newbie, I recommend starting on a smaller trail. Take a pack of some sort to get use to, but don’t over pack!

• Have your essentials: Extra water, First Aid Kit, snacks , sunscreen/bug spray.

• The Right Shoes • Hiking Shoes are better for the following situations: shorter hikes that are well defined, if your not carrying a lot of weight, if you’re a seasoned hiker with built-up strength from your leg to your foot There are even ones

A • • •

• •

Healthier You

with mesh material on sides for warm, dry climates so it’s more breathable for your feet.

Hiking Boots are better for muddy, damp and cooler weather. They are also a better option for someone who is susceptible to tweaked knees or rolled ankles.

If there are steep, rocky slopes where you are headed , pack some fingerless or normal gloves.

Use the buddy system. It is always good to have someone with you. If for some reason you can’t, let someone know where you are and roughly when to expect you back.

Pack a camera to capture some of natures most beautiful imagery.

Did I mention extra water? I can’t stress enough how easy it can be to become dehydrated especially in the hot summer weather.

Things you should do to prepare for the physical portion of a hike: 1. Depending on the type and length of trail, some require more endurance than others. You may want to increase your daily walking. Even add in walking poles

2.

3.

4.

5.

6.

as they help increase your shoulder strength. Don’t forget, you will be carrying around a backpack with your necessities during your hike.

Speaking of carrying around a backpack, you may want to practice this on your daily walks. You might even want to place the weight in there you would be carrying around to get familiar with it.

Start taking the stairs instead of the elevator to mimic hillier terrains.

Try out low impact exercising that do not damage joints like swimming.

Lunges are excellent for building downhill stamina.

Remember to stretch after all your exercises.

If your new to hiking and are looking for trails in your area I have provided a few websites: www.localhikes.com www.everytrail.com So the next time someone tells you to “go take a hike” you might just want to take them up on it!

Lori Cipolla from Cranston , RI Certified Personal Trainer and Sports Nutritionist.

She is a figure athlete, wife, mom of 5, Fitmark Bags Ambassador & Advocare advisor.

She can be reached at lcipolla99@gmail.com and www.stayfitmomof5.com

If you are a newbie, I recommend starting on a smaller trail . Take a pack of some sort to get use to, but don’t over pack! www.rifitmag.com | volume two issue six

17

Featured Fi For The Outdoor Sports Enthusiast

Cairn Box

Grab a monthly subscription to Cairn. The box is equipped with five general categories with new products that cater to an outdoor lifestyle. Subscribers can type in general characteristics of items such as your shirt size or glove size and each month you will receive exciting, new products to try out. Whether you love hiking or biking, Cairn box has something for everyone. With Cairn box you will be tracking the mailman every month! The monthly box of outdoor discovery is available at www.getcairn.com and is $25 per monthly subscription.

For The Biker

CamelBak Podium Ice

Keeps your water cold four times longer than a standard bottle.

Perfect for hydrating on long rides, a cold beverage keeps your core temperature down and your energy high. Snag one for $25 at www.camelbak.com.

For The Runner

Swift Socks

These socks appeal to anyone, serious athletes to new runners to seasoned cyclists. Their free of seam, Linked-Toe technology will keep your feet blister free in addition these socks provide support for all 3 arches in the foot.

Socks are $13 and you can find them at swiftwick.com.

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RIFIT | Fitness, Health and Wellness

That You Just Ca

Fitness Gear

an’t Live Without

For The Climber

Mad Rock Drifter Climbing Shoe Mad Rock began in 2002 as a small, climber-owned and operated company that made innovative, highly technical and affordable rock climbing shoes. They use the latest materials and technology to meet consumer demands, while maintaining the high-quality and innovative products that have put them on the map and in the packs of climbers around the world.

For The Triathlete

Roka Goggles

You put in the time and work you hard to prevail in all three categories; running, swimming, and biking, don’t let your goggles slow you down. Check out ROKA goggles that had come in a variety of tints, the colbalt is ideal for overcast weather and makes colored buoys stand out in open waters. Goggles can get purchased for $30 at Rokasports.com.

Quick Energy

Honey Stinger Organic Energy Chews Great fuel for any outdoor sport, Honey Stinger prides themselves on being a great tasting energy treat that contains natural fiber and proteins. They don’t stick to your teeth and are perfect for quick energy.

Honey Stinger Energy Chews can be found in store or online at rei.com for $2.30 per pack.

www.rifitmag.com | volume two issue six

19

Go Boating!

by Kim Silvia-Paré, Providence, RI

Are you interested in those colorful, floating things on the lakes and rivers? Those things are known as kayaks. They have had a long history of entertainment and functionality on the water (as far back as Eskimo use in the 1600’s). But, what exactly are kayaks all about? Paddleboarding, another means of water entertainment is all the rage now. It is similar to kayaking because you are on the water using a paddle but, instead of sitting in a boat, you are standing on a board. If you prefer to sit and have less risk of falling in the water, then kayaking is for you. Not only is the word kayak as cool as a palindrome, nothing is cooler than paddling idly down a lazy river- or if you prefer, getting a crazy adrenaline rush on white water rapids!

There are several hundred brands/models of kayaks, so you may ask yourself, how do I choose the right one?

If you are new to kayaking, or if you prefer to stick to calm, protected waters, a sit-on-top or recreational boat is for you.

Both types are wider and therefore more stable. They are tento twelve- feet long and often have a small storage area for small-day trips. If you are a more experienced kayaker, and enjoy open water, a touring kayak is best for traveling long distances, additionally, they perform well in rough conditions.

They are longer, twelve- to seventeen- feet long, and their hulls are shaped to increase lift in waves and to perform well in turbulent water. Most touring kayaks have a rudder or skeg to control the kayak. Some other types to consider, if space is an issue are modular, folding, or inflatable kayaks, these types are easier to transport.

If you’re unsure of what you want to do altogether, try it out first!

Not only is the word kayak as cool as a palindrome, nothing is cooler than paddling idly down a lazy river

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RIFIT | Fitness, Health and Wellness

Rent a kayak: Narrow River in Narragansett, Lincoln Woods in Lincoln, and The Kayak Centre in Wickford all offer rentals for a minimum of 2 hours, up to a whole day of boating. You’ll have a much more safe and enjoyable time on the water with some skills under your belt. So rent a kayak and get a lesson to increase your confidence.

Some things you will need to know:

1. Wear a PFD (personal flotation device) for safety.

2. Bring a buddy for additional safety.

3. Dress accordingly for the weather but also dress according to the water temperature - you may end up wet!

4. Make sure you wear a hat and sunblock, the water reflects the sun’s rays very strongly.

5. If you’re on your own, learn how to read a tide chart.

Too low of a tide might strand you and too high of a tide may pull you out to sea.

When you get in your boat, make sure it is adjusted correctly.

With your back snug against the upright seat-back, keep your feet on the foot braces, and your knees under the side of the cockpit. To make your boat move, make sure you are holding your paddle (also known as an oar) at all times. Once afloat, use the forward stroke which is a push/pull motion that moves you through the water: torso rotation is key. The strength of the push/pull movement comes from the large muscles in your trunk, not from your arms, like most people assume. Make sure the rounded side of the paddle blade is always forward while the spoon (the cupped portion of the blade) faces the rear of the boat. Most kayakers naturally pull the blade towards themselves it is equally important to push the blade strongly through the water. A push/pull motion, with torso rotation, provides enormous leverage and speed to your stroke.

Keep your neck and back loose with every stroke. And most importantly, don’t forget to enjoy the scenery, the waters of Rhode Island are so beautiful! So get out there and enjoy the boating season!

Kim Silvia-Paré is the Group Fitness Director at CORE Studios in Providence. She is a recreational kayaker who doesn’t like to get in the water.

Paddle Board Directory

GANSETT RIDES 145 Boon Street #7 Narragansett, RI 02882 (401) 363-9550 gansettrides.com NEVERBORED Apple Valley Plaza 9 Cedar Swamp Road Smithfield, RI 02917 (401) 415-6003 www.neverboredinc.com cathy@neverboredinc.com THE KAYAK CENTRE 9 Phillips Street North Kingstown, RI 02852 (401) 295-4400 www.kayakcentre.com funn@kayakcentre.com

PADDLE SURF RHODE ISLAND 95 Watch Hill Road Westerly, RI Phone: (401) 741-5661 www.paddlesurfri.com paddlesurfri@hotmail.com

MATUNUCK SURF SHOP 706 Matunuck Beach Road Wakefield, RI 02879 (401) 783-2566 www.matunuck-point-sales.com/mss bob@matunucksurfshop.net

ELEMENTAL EQUILIBRIUM Stand Up Paddle Board Yoga (860) 508-7052 www.ee-yoga.com Lauren@EE-Yoga.com

NARROW RIVER KAYAKS 94 Middlebridge Road Narragansett, RI 02882 (401) 789-0334 www.narrowriverkayaks.com narrowriverkayaks@verizon.net

WARM WINDS 26 Kingstown Road Narragansett, RI 02882 (401) 789-9040 www.warmwinds.com staff@warmwinds.com

For More Information On Paddle Boarding In Rhode Island, Visit Us On The Web At

WWW.RIFITMAG.COM

THE PETER PAN SUP SCHOOL NARRAGANSETT SURF SHOP 74 Narragansett Avenue Narragansett, RI 02882 (401) 789-7890 peterpansurfingacademy.vpweb.com PADDLE BOARD RHODE ISLAND (401) 400-0SUP www.paddleboardri.com info@paddleboardri.com

www.rifitmag.com | volume two issue six

21

East Coast Greenway

+/- 28 miles to Worcester, MA

R

Woonsocket

Southern New England Trunkline Trail

Rhode Island Spine: 49.8 miles February 2008

Cumberland

146

Key to Segments

North Smithfield Central Falls

1 44

295

North South Trail

Lincoln

95

Pawtucket

Providence 4

6

Providence

East Providence

5

Johnston

10

3 2 95

Pa

wtux

et R

8

6a

6c

6d 6e

OLD COLONY ROUTE 7 Warren Bike Path 8 East Bay Bike Path

Barrington Warren

r ive

+/- 50 miles to Hartford, CT

Cranston

SPINE 1 Blackstone River Bikeway 2 India Point Park path 3 India Point Park to the Woonasquatucket River Greenway 4 Woonasquatucket River Greenway 5 Woonasquatucket River Greenway to the Washington Secondary Rail-Trail 6a Washington Secondary Rail-Trail (WSRT): Cranston Bikepath 6b WSRT: Warwick Greenway 6c WSRT: West Warwick Greenway 6d WSRT: Coventry Greenway 6e WSRT: Trestle Trail

6b

7

Warwick East Bay Bike Path

West Warwick

Coventry

+/- 50 miles to Boston

Bristol

95

Narragansett Bay

North South Trail ECG SPINE: Kingston

1

Newport

Trail Complete Trail in Development Trail Route in Public Control Trail Route Identified Gap Area (trail route sought)

OTHER ECG ROUTES:

ECG on-road routing ECG segment delineator Significant linking trail Amtrak rail and station Interstate highway State and US highways Urban area Protected open space

Westerly

Pa

wc

Legend:

er atuck Riv

WESTERLY

Scale: 0

Original map prepared by Fay, Spofford & Thorndike 5 Burlington Woods Burlington, MA 01803

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RIFIT | Fitness, Health and Wellness

Portions provided by Fuss & O'Neill

2

4

8 miles

Š2008 East Coast Greenway Alliance

Blackstone River Bikeway

Length: 10.3 miles | Terrain: Mostly flat with a few steep inclines What You’ll See: Mostly woodlands following alongside the historic Blackstone River and its canal Nearby Attractions: Slater Mill, the Museum of Work and Culture, Wilbur Kelly House Museum and Blackstone Valley Visitor Center | Other Activities: Fishing and kayaking/canoeing Towns: Cumberland, Lincoln, Pawtucket, Central Falls and Woonsocket

Length: 4.3 miles | Terrain: Mostly flat What You’ll See: Woodlands, streams, a lake and reservoir Other Activities: Fishing and kayaking/canoeing Towns: Coventry

East Bay Bike Path

Length: 14.5 miles | Terrain: From the north, the first several miles offer a demanding terrain of steep hills broken up by plateus; the remainder is mostly flat and travels over several causeways along the Bay’s shoreline.

What You’ll See: Stunning views of Narragansett Bay, New England’s largest estuary, and Providence, the capital city. Coves and marshes are also common | Nearby Attractions: Colt State Park, the historic Looff Carousel, Bristol and Barrington Town Beaches | Towns: Barrington, Bristol, East Providence and Warren

Length: 9 miles | Terrain: Almost completely flat What You’ll See: Farmland, some woods and streams Nearby Attractions: The Great Swamp, the historic villages of Kingston, Wakefield and Peacedale, Narragansett Town Beach and the historic Narragansett Towers | Other Activities: Shopping, bird-watching, fishing, kayaking/canoeing and surfing | Towns: Kingston train station to Narragansett Beach

Woonasquatucket River Greenway

Coventry Greenway

William C. O’Neill

Bike Path

Length: 10 miles | Terrain: Relatively flat with some hills What You’ll See: The Woonasquatucket River, some woodlands | Nearby Attractions: Buttonhole Golf Course, WaterPlace Park, Providence Place mall and the State House | Other Activities: Kayaking/ canoeing, recreation at Riverside Mills Park, Merino Park and Donigian Park, shopping and fine dining Access; There are eight ideal access points along the path | Towns: Providence and Johnston www.rifitmag.com | volume two issue six

23

Tips for Planning a Hike with Kids Planning a hike in Rhode Island is the perfect place to begin your hiking journey. There are some great spots that are small enough for the whole family to enjoy. Here are a few tips when hiking with children:

Preparation •

Bring plenty of snacks including nuts, string cheese, or dried fruits.

Bring plenty of water.

Always have a first-aid kit on hand that is fully equipped with bandaids and bug-bite relief.

Keep your first hike fairly short to test out their interest in being in the woods.

• • •

Destination

When going hiking, call it an adventure. By telling your

By telling your children you are going on an adventure they are more likely to be interested in the next few hours in the woods.

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RIFIT | Fitness, Health and Wellness

children you are going on an adventure they are more likely to be interested in the next few hours in the woods. Make the adventure exciting; find treasures, create a search for certain animals or bugs, find a swimming hole, or even be on the lookout to find the best picnic area. Knowing the history of area is also helpful to retain their interest. Involving your children in the process will make it more interesting to them then simply going for a walk in the woods.

Choose a spot that has water features or a view. Knowing that there is something more exciting up ahead may intrigue children more than if they are simply seeing trees that whole time. Refer to the Rhode Island Hike Guide*

Pace

Let your children set the pace, make frequent stops and enjoy the woods surrounding you. Remember that journey is the destination, teaching your children to stay in the moment will teach them a valuable lesson on remaining present. *Rhode Island hiking guide

http://www.visitrhodeisland.com/what-to-do/nature-trails/hiking-nature-trail/

Stellar Service, Great Bicycles!

Warwick | 3480 Post Road | Phone 401-739-0393 Providence | 212 Fourth Street | Phone 401-274-5300 Narragansett | 922 Boston Neck Road | Phone 401-782-4444

BIKE RIDING F O R T H E F U N O F I T !

by Matt Bodziony, Narragansett, RI

I’ve been riding a bike for as long as I can remember. The reason I ride has never changed; I ride for the fun of it. With a little “shop talk,” you can ride for the fun of it too, the NBX Way!

Here’s how to get the fun back into bike riding: Make sure you have the bike that is right for you.

Choose the bicycle that fits the type of riding that you want to do. If you’re looking for a simple neighborhood ride or a trek down the bike path, a hybrid or comfort bike will take you there! If you’d like to do the green thing and leave your car in the driveway, a road bike or city hybrid is for you. Love the trails and want to see the woods? Then a mountain bike might fit the bill. From single-speed beach cruisers to multi-sport triathlon bikes, whatever you need, the right bike is waiting for you! It is all about having a conversation about what you want to use the bike for.

Size does matter.

Bikes are not one size fits all. To ensure a comfortable ride, the proper fit is essential. Within each bicycle model, there’s a multitude of sizes available in men’s models and womenspecific models. The women’s bicycles of today are designed to fit the female body proportionately, unlike the bikes of the past, which merely accommodated a woman’s skirt.

Accessories?

Necessities!

Essentials for a safe and fun ride are often found in the accessory department of a bike shop.

but they’re safer, better ventilated, have revolutionary retention systems that are easy to adjust (and even accommodate a ponytail), and they come in lots of great designs and colors.

Clothing Bicycle-specific clothing is created from technical moisture management fabrics that wick away moisture to keep you drier and more comfortable—no matter what time of year you ride—and just a few key pieces will keep you riding in all sorts of weather throughout the year.

Shorts Cycling shorts are designed with padding in all the right places and aren’t just black spandex anymore. Now there are baggie shorts, liners that you can wear under your favorite shorts, and even skorts.

Hydration Water bottle cages hold your favorite drink while you’re out on a ride. If you think a couple of bottles aren’t enough, a hydration backpack allows you to carry more.

Looking for Rides?

NBX has weekly rides from all 3 locations.

The Providence location hosts a Tuesday night ride heading out of the Blackstone area on the east side, and the Warwick store has a great ride on Saturday and Sunday mornings. NBX’s Narragansett location also hosts a Thursday night ride as well as a Saturday morning ride, which takes riders out and about in South County. NBX hosts a weekly criterium race on Wednesday nights at Ninigret Park in Charlestown, RI, with participants from MA, CT, and RI. In the fall, NBX holds Wednesday training cyclocross rides “under the lights” in South Kingstown and the UCI Gran Prix of Cyclocross at Goddard State Park in Warwick, RI. Hope to see you out there – just for the fun of it!

Matt Bodziony is the owner of NBX in Narragansett, Warwick, and Providence, RI. Matt’s been involved in the cycling industry for more than 25 years in retail and both the competitive and promotional sides of cycling.

For more information on NBX shop rides or the local racing scene and other exciting stuff, please check out www. nbxbikes.com, or give Matt a call at (401)632-5025.

Maintain your trusty steed.

Bikes need tune ups, too! Proper maintenance can extend the life of your bicycle as well as enhance the enjoyment of your ride. So, whether your brakes are squeaking, your gears are skipping, or it’s been about a year, just bring it in and have it “tuned up.”

Get out there!

Remember to follow the rules of the road. Always ride with traffic, obey traffic signals, and be aware of your surroundings.

And, if you’re looking to venture beyond your neighborhood, you can find trails, bike routes, bicycle paths and cycling clubs at all 3 NBX stores.

Helmets Let’s face it, nobody likes to wear a helmet,

www.rifitmag.com | volume two issue six

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Dashing Throug

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RIFIT | Fitness, Health and Wellness

gh The It was the perfect spring day – sunny and warm, with waves crashing into a brilliant blue ocean – it was as if the ocean was clapping for each BoldrDasher who were either swinging, climbing or crawling along the sand. On May 2, at Scarborough State Beach, BoldrDash once again created an ideal scenario for fun, challenge, excitement and adventure.

storm with its whopping 75 members, while the first All Abilities Team came together, encouraging anyone and everyone of all abilities to join them. And in a statement that truly underscores the heart of the BoldrDash community, teams Body Complete and Body and Soul ran in memory of teammate Jane Mullen, who lost her battle to brain cancer only a few weeks prior.

Over 2,000 BoldrDashers and spectators from 14 states packed the beach that Saturday. Families lined up for family and kids’ races while adults prepared to face dozens of formidable challenges in the sand, waves and wind over the 3 plus mile-long Obstacle Course Race (OCR).

Every Dasher was met at the finish line by energizing music, hugs and cheers. From there they went onto a massage, family time in the festival, or straight to the AftertheDash Bash celebration at The Bon Vue for a free Narragansett Beer.

It was a day to remember - smiles and laughs all around, even from those who looked thoroughly exhausted as they crossed the finish line, often holding hands with teammates.

“Our BoldrDash community has really grown,” says founder and personal trainer, Lynn Hall. “You simply can’t beat the energy and camaraderie of our Dashers.”

With more obstacles and less focus on running than typical OCRs, BoldrDash offers a uniquely exciting and inventive course. Hall’s team of designers always have something new in store for Dashers; working to creatively incorporate various levels of difficulty to challenge people of all ages, shapes and physical abilities.

This strategy was evident everywhere along the course. While some took a welcome helping hand or less challenging option, Elite Dashers took every obstacle headon – brows dripping with sweat, as they approached the finish line in search of a record time.

BoldrDash on The Beach 2015 featured 175 teams. Among them were the returning New England Spahtans, Team Balls R Us from New York and Arpin Strong. A new team from Dave’s Marketplace took the course by

No Time to Rest: Sign up for Mud!

The largest BoldrDash yet is on the horizon: the 5th annual two-day mud event that takes place at Yawgoo Valley Ski and Sport, this year on Oct 3 and 4. This dash is vastly different from the beach; Yawgoo presents a muddy challenge of mountainous proportions. Besides the annual favorites – like a 200- ft long slip and slide that hurls racers down the mountain – this year’s course has new surprises in store with 3-4 miles and 25-30 fun, challenging and unique obstacles.

In addition to Lynn Hall’s Sunday morning boot camps, Hall will be hosting private and corporate team-building boot camps at Yawgoo throughout the summer. Events include one-hour boot camp and a half-hour 1-mile practice course.

Dash with Kids Then Hit the Water Slide on Aug 9

BoldrDash is hosting an all new BoldrDash Kids Outing Event at Yawgoo Valley Ski and Sport on August 9 from 10am – 2pm. The day features tons of fun, including a .5 – 2 mile kids/family course and one hour on the Yawgoo Valley Water Slide. Lunch included for only $40.

Visit boldrdashrace.com or contact info@ boldrdashrace.com to sign up for events, boot camps or to learn more.

www.rifitmag.com | volume two issue six

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FITNESS WELLNESS HEALTH

KEEPING

YOU ON PACE

by Kim Chula-Maguire, RI

“My philosophy on running is, I don’t dwell on it, I do it.”It is such a simple philosophy, but it remains an elegantly effective way to approach any endeavor in life-I guess Nike figured this out. Do I have a philosophy on running? I don’t know, I’ve never really thought about it. I try to do the best I can. I always have a goal time to pursue; an approach that usually serves me well and keeps me motivated to keep training. However, I’ve recently had some disappointing race performances that were challenging to deal with and made me question some aspects of my running. Maybe if I had an overall running philosophy I’d be better able to put these performances in perspective.

My first response when I have a bad performance is to think, “Of course I didn’t do well; I’m 20 years older than my

Of course I didn’t do well; I’m 20 years older than my competitors, I work full-time, and I have a family.

competitors, I work full-time, and I have a family. Why would I expect to do well?” Then I think, “I’m not going to push myself anymore because it’s pointless. Given all of the above reasons, why would I expect to do well? Then, I reflect on my preparation: I go back and review my running logs to see if I can find a problem in my training; I search the internet to try to understand if the work I’m doing matches up with the current science of training; I complain to my running partners and to my coach and beg them to give me the secret to success.

Basically, I do the exact opposite of the above quote,I dwell, and dwell, and dwell some more-at least for a little while.

Once I go through the dwelling process, I finally put things in perspective. I realize I’m 20 years older than many of my competitors, yet I still beat some of them. I work full-time and have a family, yet I’m still good enough that even if my training is not optimal, I can compete. I love to run, and to train hard, and to push myself to higher levels of performance, so I do.

Then I am motivated to get back out there and do it. So, maybe I do have a philosophy: I can run, so I do. From now on, even if I have a bad race, I’m not going to dwell on it. I’m just going to get back out there tomorrow and do it some more.

This philosophy can apply to all of us in any activity that we choose to pursue, and it will help to keep you “moving foward.”

Kim Chula-Maguire Performance Physical Therapy

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FITNESS WELLNESS HEALTH

Get Killer

Abs

Four Steps To A Six-Pack

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RIFIT | Fitness, Health and Wellness

r

k

FITNESS

Summer’s here and one of theWELLNESS best things HEALTH you can do to enhance performance and aesthetics is to build a strong, lean core.

by Laanna Carrasco

Summer’s here and one of the best things you can do to enhance performance and aesthetics is to build a strong, lean core. Here are four steps to building killer abs.

#1: Train the Best Ab Exercises: Multi-Joint Free Weight Exercises

Ab training is best achieved with movements that train all the key muscle groups of the core.

For example, a study done on athletes found that the greatest activity of the core musculature comes from multi-joint exercises that use the deltoids (shoulders) and the muscles of the glutes and hamstrings (back of the legs and hips).

This makes free weight exercises such as squats, dead lifts, overhead presses, lunges, pull-overs; all top ab exercises. Train them with moderately heavy weights that you can lift 8 to 15 times. Try circuit training with 3 or more sets and short rest periods of 60 seconds or less.

#2: Tighten Up Your Core with Ab Stabilization Exercises

A big obstacle to killer abs is not being able to stabilize the core safely. This is very important because it will reduce any lower back pain and improve force transfer through the body, enhancing performance at outdoor sports.

Here are two exercises to get you started: Incline Garhammer raise with knees bent—Lie on your back on an incline bench with knees bent and arms overhead to stabilize your body by grasping the bench. Lift your knees toward your chest on a 1-second count and then come down under control on a 3-second count.

Hip raise on a flat bench—Lie on your back on a flat bench with legs straight up and arms overhead to stabilize your body by grasping the bench. Lift your hips straight up on a 1-second count and then come down under control on a 3-second count.

Start training these exercises with just body weight for 12 reps for 3 sets. To progress the Garhammer raise, increase the incline or do hanging leg raises. To progress the hip raise, hold the contraction for longer—work up to a 6-second count.

#3: Lose belly fat with sprint intervals.

Chances are you need to lose some fat if you want visible abs. A few sprint sessions a week will start the fat removal process from your middle. Studies show sprinting consistently produces fat loss of 3 to 5 lbs, with at least half of that coming from the core.

Here are sprint protocols that you can match to your conditioning level: Beginners: Try the 30/20/10 model in which you jog for 30 seconds, run at a moderate intensity for 20 seconds, and sprint for 10 seconds. Repeat for a 5-minute interval. Do four sets with 2 minutes rest in between.

Well-Conditioned: Try a 1to1 interval-to-rest program. Do 30 seconds of high-intensity intervals (90 percent at full speed) with 30 seconds of jogging recovery. Repeat this four times for a total of 4 minutes—that’s one set.

Work up to doing 3 to 4 sets.

#4: Abs Are Made On Vacation

The real secret to chiseled, visible abs is to manage your stress. True stress management is an everydayapproach that includes proper nutrition, getting enough sleep, deep breathing, careful prioritization, and an optimistic outlook on life. Because stress hormones like cortisol are released each and every time you are under any form of physical or mental stress, stress management is a priority You skip a meal—you get a cortisol spike.

Problems at work? Stuck in traffic? Relationship problems? Eating junkfood? Yep, cortisol spikes.

When cortisol is chronically elevated, your body shifts into fat storage mode in the abdominal area. People tend to overlook this fact because stress is hard to deal with. It takes a complete lifestyle overhaul for most of us to not be under stress, which is the reason we say, “Abs are made on vacation.”

Here are a few tried and true ways to reduce stress: Play with your kids. Clean up your nutrition. Do yoga. Meditate. Sleep better.

Always train hard but recover smart.

Laanna Carrasco is a science and fitness writer for Poliquin Group in East Greenwich, RI. She has a background in personal training and is currently pursuing an MS in exercise physiology at the University of Central Florida.

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31

FITNESS WELLNESS

Ab Exercises HEALTH

T hat Y ou A re

NOT doing Part 2

by Sean St. Onge, RI

Here are a couple more ab drills for you to try out! Allow me first to say I did NOT invent them so don’t shoot the messenger here. Just follow my advice, they will change your fitness lives forever; you will become stronger, they will provide you with more bang for your buck, and you will be making the all too cool “Dad Bod” look more like Ryan Reynolds’ washboard abs.

On a side note: If you feel you are able to hold a plank for north of 2 minutes, dare I say you are doing it wrong and not creating REAL tension throughout your body. You are doing what I call the “hang-out plank” which basically means if you are holding the position while being able to text, pick your nose, or speak clearly for the duration of said hold, you are not working your abs.

Give these a try-I’m willing to bet you will feel a difference!

1. The Beast Plank Hold

I borrowed this one from my friend and Chiropractor, Dr. Vincent Brunelle. For this drill all you need is four limbs and a moderately flat surface. Start in a prone position with your hands under your armpits and your knees directly under your hips (about 2- to 3- inches above your pants or beltline). Start by “packing” your shoulder blades

I ask them to envision a freshly baked pizza on their backs and if they the workout is done properly, no cheese or toppings will spill off the sides, making everyone happy.

32

RIFIT | Fitness, Health and Wellness

together and squeezing your armpits as if someone were attempting to tickle you. From there, dig your toes into the ground and elevate your knees no more than one inch from the floor. To keep tension off your quadriceps and thighs “sit back” towards your heels and concentrate on bracing your abdomen.

If you have a hard time with the “bracing” concept, attempt to tighten your midsection as if you were waiting to be punched in the stomach. Once your knees are elevated off the floor and you have braced your upper back and abdomen concentrate on breathing in through your nose. Now I’m not talking about “sniffing in air” I mean really fill your belly out and do it so silently that you yourself cannot even hear your own inhalation. Then, overly and forcibly exaggerate your exhale so that people nearby could hear you. Try to hold yourself up for at least 30 seconds.

When this drill becomes “easy” (which is funny because if you are doing it properly it should smoke even the most experienced planker).

2. Bear Crawl

This workout has been around for a while. Just watch your form because it is easy to do this workout improperly when done fast. The setup is essentially the same as The Beast, but this time you are mobile. Start off in a prone

position; brace the abdomen and set your shoulder blades and latissimus muscles. In a similar fashion to walking, move opposing limbs at the same time in relation to the ground. For example, move your left hand and arm as you move your right toe and knee.

The caveat to this is contracting your abdomen hard and exhaling out all the air in your lungs while maintaining a FLAT back. When I coach my clients through this drill I like for them to imagine they are vessels carrying important, vital liquids in cylinders on a serving tray on their backs that cannot, and must not, be spilled at any cost.

When that tip doesn’t work, I ask them to envision a freshly baked pizza on their backs and if they the workout is done properly, no cheese or toppings will spill off the sides, making everyone happy. Take very short steps with your limbs to not over-stride; aim for about 3- to 4- inches each time with your lead arm. Go slow and again concentrate on breathing out on each step.

Give these a try!

Sean St.Onge is a Certified Personal Trainer whom has been coaching at 212 Health and Performance for the past 5 years. Sean has also served as a Behavioral Specialist and life coach for various organizations that lead him into fitness coaching.

He continues to coach clients and athletes online as well. www.seanstonge.com

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33

TIME to SCHEDULE

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RIFIT | Fitness, Health and Wellness

(Behind Aim High Academy)

446 Main Street Wakefield, RI (Next To Mews Tavern)

(401) 741-5106

FIT Mary Aalvik O V E R

5 0

City/Town of Residence: Warwick, RI Age: 56 Occupation: Personal Trainer / Pure Personalized

Fitness Training out of Ocean State Health and Fitness in East Greenwich, RI

Family:

Husband and Two Boys ages 23 and 25

Your sport or fitness activity: Strength Training, Running and Golf

What is your proudest fitness accomplishment?

Training a young woman who lost 21.4% body fat. She had been heavy all of her life due to dealing with much death in her family. I was able to help motivate her to transform her body and change her lifestyle.

What motivates you?

Knowing that I am bettering the lifestyle of my client’s lives and seeing how happy they are for it. Also keeping myself in shape makes me feel younger and keeps me active.

Best local eats:

Chianti’s, Red Stripe, Grille on Main

What’s on your nightstand?

You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero, American College of Sports Medicine’s Health & Fitness Journal.

What do you like to do in your downtime?

Favorite quote:

I enjoy boating, volunteering for Delivering Hope, and hanging with family and friends.

“I don’t believe you have to be better than everybody else.

I believe you have to be better than you ever thought you could be.” - Ken Ventura

Best thing about living in RI:

Fitness tip for RI Fit Readers:

Rhode Island is a great location for boating. There are so many beautiful New England destinations in Greenwich Bay, Newport, Block Island, Martha’s Vineyard and Nantucket. It is also relatively easy to travel to Boston or New York.

DON’T GIVE UP! We all have struggles in our lives and there may be times we just don’t feel like exercising. It doesn’t mean you have to quit! Just get back into it and keep going!

One thing people don’t know about you:

We are all in this world to help one another. If everyone could only understand that, this world would be a better place.

I have a fear of deep water.

Additional Comments:

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RIFIT | Fitness, Health and Wellness

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RIFIT | Fitness, Health and Wellness

WELLNESS HEALTH

Excuses Excuses

Excuses

by Stephanie M. Cyr-Engro, Coventry, RI

I’m too tired to work out…

I don’t have enough time…

I don’t know what I’m doing at the gym…

I don’t have money for a gym membership…

I’ll start next week…

These are all excuses. We’ve all made them at one point in time. There’s a trick to fixing this issue. Stop Making Excuses!

Nowadays, everyone is stressed out from work, home, social events and everyday life. Did you know that working out actually gives you energy? Did you know working out can help reduce stress significantly? Exercising releases endorphins in the brain. When endorphins are released people become happier and more capable of handling stressful day-to-day operations. A good workout can also provide a great night sleep which also helps aid in reducing stress, repairing muscle tissue and preparing your body for the next day.

Time is always an issue. Being a single mother, I often find that there are not enough hours in the day to get everything done, but this is where time management plays a key role. In the beginning it seems like a big juggling act trying to accommodate family, friends, career, health and social life, but over time it becomes second nature. Fitting in an hour at the gym seems trivial and time consuming, but it is extremely rewarding and you’re taking care of YOU. I often hear from my friends that they have no idea what they’re doing at the gym and often feel embarrassed or intimidated when they’re in the weight training area because they feel that everyone is looking at their form, or wondering what they are doing. I’ll admit when I first started going to the gym in my twenties, I often had this feeling.

Approaching a foreign machine and looking at it was a dead giveaway that I had no clue what I was doing. Then you see all of the big muscle men and women walking around and you think to yourself, “I’ll never be like that!” There’s a quick fix to this crisis. Watch people…

Watch how they perform the exercise; hold the equipment, their form and breathing. If you are curious and have questions, don’t be afraid to ask them. I can honestly say I love when people ask me for tips on how to build a certain muscle and get lean and toned in certain areas of the body. This recognition validates that my hard work is paying off.

Money doesn’t grow on trees, I’m aware of this. However, if you sat down and looked at what you spend your money on, you’d be surprised that a gym membership is not that expensive and you can afford it! How many of you make a pit stop to Dunkin Donuts every morning before work? I can say I’ve been guilty as charged in the past. $2.63 a day adds up to $18.41 a week thats $73.64 a month. An inexpensive gym membership is $20 per month, add another $10 per month for babysitting and your gym membership is far less than your coffee expense!

Waiting to make a New Year’s resolution, or starting a new workout plan next week or month needs to stop. Life changes don’t happen next week, month or year. Life changes start right as quickly as you want them too. If you decide you’re going to make a healthy life-change by starting to eat right and working out on a regular basis, it has to start the same day you decide you want to make changes. If you want to start running, go out and buy a new pair of running shoes that day, put them on, and go!

Stephanie M. Cyr-Engro is a graduate of Political Science from the University of Rhode Island and mother of one child. She has competed in Miss Hawaiian Tropic Nationals, WBFF and Fitness Universe.

Five and half months post baby she competed in Fitness Universe and won second place. She does not have a trainer nor is she a certified trainer/nutritionist. She writes based off of life experience and what has and has not worked over the past nine years.

I often hear from my friends that they have no idea what they’re doing at the gym and often feel embarrassed or intimidated when they’re in the weight training area www.rifitmag.com | volume two issue six

39

WELLNESS HEALTH

by Elizabeth Phinney, Little Compton, RI

“Weekend Warriors” are people who exercise on the weekends as their workday lives are too overwhelming to take the time to exercise. For a few hours over the weekend they try to get in a week’s worth of exercise. Some are successful – most are not.

The majority of people end up injured, pure and simple. The stress they are putting on their bodies and the stamina they are sucking from it eventually collide and the result is typically injury to a joint or torn fibrous tissue of some sort.

With summertime upon us and the urgency to get outside and do those summer sports, it is important to recognize that your body is not used to an intense workout For example, if you haven’t played tennis since last Labor Day, you need to be a little gentle before you go out there and play 2 to 3 sets. Here are a few tips you should know so that the “Weekend Warrior” syndrome doesn’t happen to you:

1) Prepare your body specifically for the sport you are playing:

All sports pretty much require strong legs, so you want to do leg exercises that will strengthen not just the thigh, but the calves as well; depending on the sport. Sports on your toes need calf strengthening (bicycling, tennis, volleyball). Sports that require lateral movements (movements from side to side) need outer and inner thigh strengthening (tennis, roller blading).

If you are playing racket sports, your shoulders, elbows and wrists need to be prepared. Do some strengthening to the surrounding muscles of the arm to help support the joints.

Tennis elbow is not just from tennis. Stronger forearms, biceps and triceps will help to offset the dramatic stress to the elbow that most racket sports enlist.

Golf is a huge summer sport which most do not feel demands too much of the body. On the contrary, golf incorporates virtually every muscle group of the body. The secret to golf is in the flexibility of the torso and suppleness of the shoulders and arms. Golf is about leverage and you need flexibility for that.

2) Don’t forget to hydrate throughout your activity. Don’t forget to hydrate throughout your activity. Because of warmer temperatures in the summertime, our body’s cooling system known as sweat is much more active. The body releases moisture and brings it to the skin’s surface to cool off the skin. If there is not enough water in the body the dehydration process begins and the body will find the water somewhere – first stop being the muscular system. This causes your muscles to stiffen up which can cause unnecessary injury. So before, during and after your activity, hydrate – Hydrate!

3) Stretching is key. Studies have shown that stretching before exercising does not prevent injury. However, it is the stretching AFTER the sport that makes it so that you can play again the next day. Every muscle group that is involved in your sport should have static stretching for at least 30 seconds for each stretch when you are done playing. Just do it and make it a habit.

The main thing to remember with any seasonal sport or activity in general is that you are taking from the body – you are demanding your body to perform in a certain way and your body is obliging. By following these three tips, you are helping to fulfill what your body needs while you are doing it. And, as a bonus, you are giving back to your body which is always a good thing!

Elizabeth Phinney has been a Certified Personal Trainer with the American Council on Exercise since 2000. She is a member of the Expert Industry Association and an associate of the American College of Sports Medicine. She has been named Top Female Executive with Worldwide Who’s Who and VIP of the year in Health and Fitness for 2013 and 2014. Her passion is Fitness After Forty Five and her mission is to inspire people to recognize the power they have in controlling their own aging.

Golf is a huge summer sport which most do not feel demands too much of the body. On the contrary, golf incorporates virtually every muscle group of the body.

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401.871.8436 | laidbackfitness.com www.rifitmag.com | volume two issue six

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WELLNESS HEALTH

Supporting Your Body D

by Marcy Feibelman, ND, RI

Spring is here and summer is on the way! For those of you with allergies, these pollen-tiful seasons may mean runny noses, watery and itchy eyes, and post-nasal drip. There are natural options to consider when looking to support your body and prevent allergies.

What are the most come allergens? In the environment, the most common triggers include mold, grass, flower pollen, trees, dust, animal dander, feathers, metals (such as nickel), household chemicals, and some cosmetics. People who react to environmental allergens may also be sensitive to food allergens – most commonly dairy, gluten (the protein in wheat and other grains), eggs, corn, soy, shellfish, tree nuts, and citrus fruits.

Why do some people develop allergies, and others do not?

The reason likely involves both genetic and environmental factors. People with allergies often have an excess accumulation of mucus in the body. Stress, a poor diet (high in sugar and processed food), and a depressed immune system also play a role in the severity of allergies.

Taking into account these factors, here are some simple natural options for people to support their bodies and immune systems*.

1. Check out the environment around you – at home, at school, and at work. What allergens can you avoid completely and also what measures can you take to reduce allergen exposure there. For those with cats or dogs, regular brushing can be helpful to limit fur shedding and dander spreading. Carpets and upholstered furniture are like magnets for allergen particles. Weekly washing of your pillowcases, sheets, blankets, and mattresses pads in hot water with fragrance-free detergent can be very helpful. Also, consider an air purifier in your home, school, and/or work environment.

Why do some people develop allergies, and others do not? The reason likely involves both genetic and environmental factors.

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WELLNESS HEALTH

During Allergy Season 2. Food as Medicine – Try to focus meals

around having fresh vegetables (including dark, leafy greens like spinach and kale, and brightly colored vegetables like carrots and cauliflower) and fruits, a healthy protein source, such as raw nuts and seeds, quinoa, lentils, fish, chicken, or turkey, and a healthy fat source, such as cold-pressed olive oil and coconut oil, avocados, fish, raw nuts, and seeds. In allergy-sensitive people, foods to watch out for include all dairy products, eggs, fried and processed foods, refined flours, chocolate, and citrus fruits. Food allergies are common in people with environmental allergies, and an elimination diet and/or food allergy test may be appropriate.

3. Antioxidants – Foods containing antioxidants quench free radicals and other harmful oxidizing agents, and play an important role in the defense mechanisms for

the lungs and respiratory tract. Foods high in antioxidants contain beta-carotene, vitamin A, vitamin C, and vitamin E. These foods include all the berries, grapes, dark leafy greens (kale, spinach, collard greens), sweet potatoes, carrots, and butternut and acorn squash. Both quercetin, a bioflavonoid found in colorful fruits and vegetables, and vitamin C have been shown to inhibit histamine release from mast cells.

Eating foods high in these nutrients and/or supplementing with them supports a natural anti-histamine effect in the body.

4. Nettle Tea – This herb, known as stinging nettle, is used

to reduce inflammation in the body including swollen nasal passages. Similar to vitamin C and quercetin, nettle acts as a natural anti-histamine by stabilizing the immune system’s mast cells. Tea can be made from nettle leaves or roots.

Nettle capsules are also available.

5. Probiotics and Fermented Foods – Probiotics, the good bacteria in the digestive tract that function as part of our bodies’ immune system, reduce the potential for allergies, and improve overall immune function in the body. Foods that contain probiotics include sauerkraut, miso soup, pickles, kimchi, kombucha, and yogurt, which increase the good bacteria in your gut. Probiotic supplements can be taken to ensure optimal immune function and decrease allergic sensitivity. *Disclaimer: The above article is meant for informational purposes only.

Please consult your doctor to discuss these options and figure out if they are appropriate for you.

Marcy Feibelman is a Naturopathic Doctor at Leaves of Change Natural Medicine and Member of the American Association of Naturopathic Physicians.

Dr. Feibelman graduated from Brown University with a Bachelor of Arts degree in Biology and in 2011 graduated from the National College of Natural Medicine (NCNM) with a doctorate in naturopathic medicine. Visit www. leavesofchangemedicine.com for more information.

www.rifitmag.com | volume two issue six

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of diseases are caused or complicated by stress

Your nose can remember

different scents Muscle tissue is

3X

A single step uses almost

more efficient at burning calories than fat

You are in the morning than in the evening thanks to excess fluid between your When you sleep, the fluid replenishes, throughout the day the fluid compresses from standing.

The human brain can hold

HUMAN BONE

is as strong as granite, relative to supporting resistance

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as much information as the Encyclopedia Britannica

Recipe of the Month Greek Cucumber Salad Brought to you by your local Dave’s Marketplace

Ingredients • 1 2/3 lb Cucumber • 2 2/3 ounces Kalamata Olives (pitted) • 2/3 pint Grape Tomatoes • 1/4 lb Red Onions (largely diced) • 2 2/3 ounces Red Bell Peppers (largely diced)

Directions 1. Wash and prep all vegetables as indicated above.

2. Cut the cucumber in half lengthwise. Remove the seeds. Cut into thick slices.

• 2 2/3 ounces Yellow Bell Peppers (largely diced) • 1 tsp Italian (flat) Parsely (chopped) • 1 1/3 tbsp Ken’s Great Northern Italian Dressing

3. Combine all vegetables and dressing. Add pepper to taste. Mix well.

• 1/2 lb Feta Cheese (cubed) 4. Add cubed Feta Cheese. Mix slightly. www.rifitmag.com | volume two issue six

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Friday, June 5 All Day Gloria Gemma GloriDays 44-Mile Multi-Day Journey East Bay East Bay, RI

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