Explore Winter 2024

EXPLORE WINTER

TO CONDITION YOUR DOG TO 9 HOW WEAR A WINTER SWEATER

HOW TO EAT SEASONALLY ALL WINTER LONG

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ALASKA BOTANICAL GARDEN

Brighter Winter Nights Win Select evenings November 30th — February 22nd Visit alaskabg.org for tickets

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2024 | Explore Winter

CONTENTS

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12

CREATIVE STOCKING STUFFERS THAT WON’T BREAK THE BANK

4

Community events calendar

6

Creative stocking stuffers that won’t break the bank

9

How to condition your dog to wear a winter sweater

12

Carrot soup is cozy and bright on cold-weather days

15

5 Winter health myths busted

18

How to eat seasonally all winter long

20

Top tips to avoid back injuries this winter

CARROT SOUP IS COZY AND BRIGHT ON COLD-WEATHER DAYS Publisher: Andy Pennington Editor: Nina Wladkowski Special Projects Director: Brandi Nelson Sales: Ryan Estrada, Adam Garrigus, Victoria Hansen, Joleesa Stepetin, Justin Thompson Advertising Operations: Lisa McGuire Graphic Designer: Jian Bautista This special publication was produced by the advertising department of Anchorage Daily News. The ADN newsroom was not involved in its production.

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TOP TIPS TO AVOID BACK INJURIES THIS WINTER

Explore Winter | 2024

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ANNUAL FAMILY HOLIDAY POPS Dec. 22 • 4 p.m. at the Atwood Concert Hall Anchorage Concert Chorus presents the annual Family Holiday Pops!

An Anchorage Tradition!

Featuring events listed on the ADN online calendar submit your event today at www.adn.com/calendar/

RACE ACROSS ALASKA WINTER CHALLENGE Dec. 21 - Mar. 20 • Virtual The Race Across Alaska Winter Challenge is celebrating its fifth year this winter 2024-2025! This is a multi-sport, multi-distance winter challenge with the goal to log as many miles as you can over three months starting the first day of winter, December 21, 2024, and ending the last day of winter, March 20, 2025.

You can walk, run, fat tire bike, indoor bike, cross-country ski, swim or log “other” for exercises not included, like ice skating, kick sledding, stand-up paddle boarding or anything else where you can accrue mileage. Next, you will pick which race distance you’ll like to accomplish across Alaska with your choice of eight different routes of varying distances depending on your goals!

You will have the ability to log your miles, track your progress, collect virtual badges, and see how you rank up to others on the leader board daily. Invite your friends for a discount and to challenge you to stay motivated all Winter long!

The official race cannon will be fired at the Zoom Kickoff Party on December 21, at 6 p.m. AKST/10 p.m. EST. Join our Facebook group, https://www.facebook.com/ groups/824863588292365, to hear about pop-up Zoom and/or Zwift free workouts, weekly photo contests and join others in our very fun social media group!

So, the question is; Who’s ready to play?

Find more info and sign up at https://runsignup.com/Race/ AK/Anchorage/AlaskaChallenge?aflt_token=lsDDTCWcazI epazYI0FCz9dbRxkCWAcY.

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2024 | Explore Winter

Two hundred local singers and musicians are thrilled to share the magic of the season with you. The stage of the Atwood Concert Hall will come alive with holiday cheer just in time for Christmas.

Spend a delightful winter afternoon enjoying some of your favorite holiday music...and a visit from the North Pole’s most famous residents!

Visit with Santa and Mrs. Claus in the lobby immediately after the concert. Recommended for all good boys and girls. Military, Senior, and Student discounts available.

Tickets at centertix.com or 907-263-ARTS.

BUGS BUNNY AT THE SYMPHONY Jan. 11 • 4 p.m. and 7:30 p.m. at the Alaska Center for the Performing Arts What’s Up Doc?!

Bugs Bunny is coming to Atwood Concert Hall!

Conducted by George Daugherty Created by George Daugherty and David Ka Lik Wong Combining more than a dozen beloved classic Looney Tunes projected on the big screen while your ASO plays the classical music-infused original scores, including iconic favorites like What’s Opera, Doc?, the Rabbit of Seville, Baton Bunny and more!

LOONEY TUNES and all related characters and elements © & TM Warner Bros. Entertainment Inc. (s24) Get tickets at centertix.com

UNIVERSITY OF ALASKA ANCHORAGE SEAWOLVES HOCKEY VS ALASKAFAIRBANKS NANOOKS HOCKEY Jan. 18 • 7:07 p.m. at Avis Alaska Sports Complex Get tickets at https://aac-uaa.evenue.net/list/UAD.

2025 ECONOMIC FORECAST LUNCHEON Jan. 22 • 11 a.m. at the Dena’ina Civic and Convention Center Join us on January 22, from 11 a.m. to 1 p.m. at the Dena’ina Center in Anchorage, for the 2025 Economic Forecast Luncheon. Doors open at 10:30 a.m.

AEDC luncheons are the largest sit-down business events in Alaska. The Economic Forecast Luncheon, a consistently sold-out event, attracts over 1,500 attendees, including industry leaders, C-suite executives, senior management, business owners, independent contractors and young professionals.

Highlights of the Event: •

Jenna Wright, AEDC’s President & CEO, will present the annual economic forecast for Anchorage, sharing detailed insights of Anchorage’s key economic sectors, and what that means for future economic activity, local jobs numbers and demographics.

•

AEDC’s Board Chair, will provide updates on the progress of the Choose Anchorage initiative and our public investment strategy, Project Anchorage.

•

Keynote Speaker: Peter Kageyama, a celebrated author, and community development expert will discuss the emotional connections between people and their cities. His insights will inspire innovative approaches to enhancing livability and driving economic growth in Anchorage.

“This class joins a group of more than 100 Hall of Fame Laureates exemplifying the rich diversity of Alaska in terms of geographical regions, business and industrial heritage, and cultures. In essence, the Laureates represent the foundation upon which the state of Alaska is built and continues to grow.” Ret. Gen. Mark Hamilton, Hall of Fame 2021 Emcee Get tickets at myalaskatix.com.

FROSTY BOTTOM BIKE – LONG/SHORT Jan. 25 • 9:30 a.m. at Kincaid Chalet The Frosty Bottom Long and Short is an annual winter bike endurance event held entirely on the multi-use trails around Anchorage. From Kincaid Chalet to Goose Lake and back for the short version, or continue on to Hilltop ski resort and back to Kincaid for the long race. Sponsored by Chain Reaction Cycles and 9:ZERO:7 BIKES. Register at https://runsignup.com/Race/AK/Anchorage/ FrostyBottom?aflt_token=lsDDTCWcazIepazYI0FCz9dbRx kCWAcY.

ANCHORAGE WOLVERINES VS FAIRBANKS ICE DOGS Feb. 28 and Mar. 1 • 7:30 p.m. at the Sullivan Arena Get tickets at https://tickets.anchoragewolverines.com/.

Get tickets at myalaskatix.com.

2025 ALASKA BUSINESS HALL OF FAME Jan. 23 • 5:30 p.m. at the Dena’ina Civic and Convention Center Please join 600 of Alaska’s top business leaders for this celebration, as we welcome the class of 2025 into the Alaska Business Hall of Fame, https:// alaskabusinesshalloffame.com/.

This event kicks off the calendar year and is a major fundraiser for Junior Achievement of Alaska, a nonprofit organization that provides financial literacy, career/work readiness and entrepreneurship programs to 15,000-plus students in Alaska annually.

In 1987, Junior Achievement of Alaska Inc. began the Alaska Business Hall of Fame to honor outstanding individuals of Alaskan business. Since then, the Hall of Fame has become one of the state’s most prestigious events, inducting new Laureates on an annual basis.

Explore Winter | 2024

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CREATIVE STOCKING stuffers that won’t break the bank THE STOCKING HUNG BY THE FIREPLACE STUFFED TO THE BRIM WITH GOODIES IS AN ICONIC SYMBOL OF CHRISTMAS. THEY SIT THERE JUST WAITING TO BE DUMPED OUT ALL OVER THE FLOOR. AND, BE HONEST: WHO WANTS A PAIR OF WHITE SOCKS OR A BAG OF CANDY COAL? These stocking stuffers are sure to bring out a “ho ho ho!” from young and old alike! From tech to coffee to fun and games for kids of all ages, these little packages snuggled deep in a knitted stocking may end up being the most-loved gifts of them all. Plus, they are all around $10, so they won’t break your holiday bank. These trinkets prove that good things still do come in small packages!

TECH TALK A cell phone stand keeps texts and videos in clear view and them hands-free. Most options are compatible with any smartphone. Plus, the stand keeps cables organized on their desk, kitchen counter or bedroom nightstand.

Are they tired of messy fingerprints on their tech gear? A screen cleaning pad is a reusable faux suede cloth sized for home or office use and is perfect for all their touch screen devices.

Ensure they never misplace their AirPods or headphones again with a carrying case that protects their investment in regular or wireless earphones. Many come in all different shapes, colors and sizes—check your local retailer for options and get creative!

TIME TO RELAX Do they need some relaxation after the hustle and bustle of holiday preparations? A reusable pouch filled with skincare

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2024 | Explore Winter

products like facemask and lotions is great for your on-thego loved one.

Who wouldn’t love luxury soaps? They make for a beautifully packaged gift and come in all sorts of fragrances—lavender, carrot, cucumber, fig, peach, cherry blossom, tangerine, you name it! These are sure to pretty up everyone’s guest bathrooms!

Even little girls and boys need a chance to relax! Crayola Bath Dropz are fragrance-free, non-toxic water-coloring tablets that will magically change your tub to blue, yellow, or red.

Why should kids have all the bath time fun? Create rich bubbles and vibrant colors while treating your skin with beneficial ingredients like shea butter, cocoa butter and essential oils. Bath bombs are the perfect stocking stuffer for someone who is already a fan or as an introduction for newbies. They often come in fun shapes like cupcakes, hearts and donuts, too!

FOR THE COFFEE LOVERS A package of coffee paired with a trio of mini syrups makes a great stocking stuffer for every coffee lover in your life or your favorite at-home barista!

FOR KIDS OF ALL AGES Have a budding astronomer in your midst? A mini star projector beams the constellations of the astrological zodiac onto the walls of your home. Fun and educational, a mini star projector is the perfect way to bring the planetarium home!

Does your family love games? Codenames Board Game is a spy game for multiple players ages 10 and up. Two rival

spymasters know the secret identities of 25 agents, and teammates know the agents only by their code names given on the cards. Add this unique game to your holiday fun!

Or, keep them laughing all day long with a holiday joke book for boys and girls.

FOR ANYONE AND EVERYONE Save the planet with easy-clean reusable straws. Most are dishwasher safe, and some even come with a linen carrying case! They’re perfect for a greener lifestyle.

You can also consider getting them a personalized key chain. Many retailers offer options with common names, or surf the web for a way to make a truly customized gift in their favorite color or style. It’s just the thing to let them know how special they are!

Are they ready to travel? Get them prepared with a universal power wall charger with a power plug adapter. Look for an option that will work in many countries.

Ready, set? Shop! Time to shop to fill those stockings with fun and affordable gifts for everyone.

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EXPLORE WINTER IN FAIRBANKS!

Whether you come seeking the beauty of a sparkling winter day or to scan the skies for the captivating northern lights, Fairbanks is an extraordinary portal into life in the Far North.

Known as the "Golden Heart of Alaska," Fairbanks is a vibrant river city in Interior Alaska that’s home to a charming downtown, a thriving arts community, dynamic Alaska Native culture and exceptional events, activities and attractions. Serving as the basecamp for Alaska’s Interior and Arctic, from Fairbanks you can easily cross the Arctic Circle or journey into Denali National Park.

Winter Season Winter in Fairbanks offers world class ice sculptures and outstanding dog mushing opportunities. Huge blocks of ice are carved into works of art with specialized tools for ice sculpting events and competitions throughout the winter. If you’re looking for something a little more adventurous, dash through the snow on a sled pulled by a team of dogs on a mushing tour.

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2024 | Explore Winter

Aurora Season Fairbanks is one of the best locations on Earth to see the lights during Aurora Season, August 21 through April 21, because of its position directly under the “Auroral Oval” – a ring-shaped zone over the Far North where aurora activity is concentrated. Additionally, the region’s distance from coastal areas consistently contributes to clear skies and optimum viewing. All combined these variables make the Fairbanks area an outstanding destination for aurora viewing.

Chasing the aurora in the Fairbanks area comes in a variety of forms. Guided tours can take you to search for the mesmerizing lights while more independent travelers can rent a car and drive to a nearby vantage point.

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Year-Round Activities Complete your adventure with year-round attractions including art galleries, museums, an outdoor hot spring and the nearby town of North Pole. Don’t miss the opportunity to shop for authentic Alaska Native and madein-Alaska gifts or imbibe in a cocktail or beer from a local brewery or distillery.

Fairbanks is exceptional throughout the year – why not start planning your trip now? Visit explorefairbanks.com for more information.

DEAR MARCIA, My normal response would be don’t force clothing on your dog if he doesn’t like it. But I understand your desire to keep him warm during the winter, so here are some ways to condition him to accept the sweater.

First, get him used to seeing the sweater and not freaking out. Carry the sweater around the house for a few days. If you constantly have the sweater with you and you don’t try to put it on him, he will start to get more comfortable around it. Praise and give him treats throughout the day for his nonreaction to it. A few days later, ask him to sit, praise and treat, and then show him the sweater, praise and treat, and talk about it in a sweet tone. Do not put it in front of his face; hold it over his head, lowering it into view over several sessions. Praise and treat him for not running away from it.

Second, get him used to feeling the sweater on his fur/skin. Gently rub the sweater on his fur while you brush him. You also can place the sweater near his favorite sleeping place to see if he will nap on it or you can cover him with it when he is on your lap. Always praise and treat for positive behaviors.

CREATIVE STOCKING MY PET WORLD:

HOW TO CONDITION YOUR DOG TO WEAR A WINTER SWEATER DEAR CATHY, My sister and I have a 10-year-old Maltese/Bichon mix male dog. He gets groomed fairly short, partly for health issues.

As he gets older, he gets colder. He refuses to let us put a sweater on him even though he shivers. We recently purchased a nice warm sweater with Velcro along the entire belly, and large front paw openings, but we still can’t get it on him without getting bitten. Help! — Marcia, Tolland,

Finally, after about two - give or take a week, as necessary - it’s time to try to put the sweater on him. One of you needs to talk happily to him and feed him some extra special high-value treats, while the other puts his leg in the opening of the sweater, then removes it quickly before he has realized what’s happened. Keep doing this several times for several sessions until you can get both legs in each opening without much effort.

Once you get to that point, you can try to put the sweater on him again. If he tolerates it, snap on a leash to his collar and take him for a walk. Once the sweater is on him and he is moving, he will be able to better ignore it. Spraying the sweater with canine pheromones anytime during the process may help relax him and move the process along more quickly.

If he doesn’t accept the sweater, it’s not a failure on your part.

Some dogs just don’t like clothing. But with some conditioning, maybe your guy will learn the sweater is nothing to be scared of.

Cathy M. Rosenthal is a longtime animal advocate, author, columnist and pet expert who has more than 25 years in the animal welfare field.

Send your pet questions, stories and tips to cathy@petpundit.com. Please include your name, city, and state.

You can follow her @cathymrosenthal.

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Explore Winter | 2024 11

Seriously Simple:

Carrot soup is cozy and bright on cold-weather days Diane Rossen Worthington, Tribune Content Agency, Entrée

12 2024 | Explore Winter

Carrot Soup with Fresh Herbs Serves 6

• • •

Carrot soup is one of those dishes that uses basic ingredients and becomes a source of comfort during the winter months. Carrots are a member of the parsley family, which also includes caraway, coriander, celery, parsnip and dill. The herbs perk up the overall carrot flavor.

• • • • • • • •

There are many varieties of carrots available to you at the supermarket. I select carrots that are on the smaller side, bright orange with smooth skin. Walk by if they look limp and over-the-hill.

If you have any questions about how sweet the carrot is, ask your greengrocer to cut you a piece to make sure you are getting the best flavor.

This soup is Seriously Simple to prepare. The leeks, carrots and potatoes simmer in a rich vegetable or chicken stock. Opt for vegetable stock, to delight the vegetarians at your table.

Then seasonings are added. If you use a food processor or hand blender, you’ll need to add the half and half to give it a rich balanced flavor. A high-powered blender creates a creamy texture and flavor that may just need to add a little more stock and no dairy. You can decide what you prefer.

One thing to remember is that if you are using a blender with hot ingredients, make sure to remove the center piece from the blender and cover with a kitchen towel so you don’t have to scrape the soup off the ceiling! I like to serve the soup with cheese toasts that are crisp and complement the soup beautifully. It is also a lovely first course.

Here’s a fun variation: You can change up the soup by substituting coconut milk instead of half and half, and add fresh chopped ginger and a toasted coconut garnish. Omit the thyme and dill, and try a bit of ground cumin.

• • •

2 tablespoons unsalted butter 1 tablespoon oil 2 medium leeks, light green and white part only, cleaned and thinly sliced 4 large carrots (1 1/2 pounds), peeled and diced 2 yellow or Idaho potatoes (1 1/2 pounds), peeled and diced 5 cups vegetable or chicken stock 2 1/2 teaspoons finely chopped fresh thyme or 1 1/4 teaspoons dried leaf thyme 1 bay leaf 2 cups whole milk or half and half Salt and pinch finely ground white pepper 3 tablespoons finely chopped dill or 1 tablespoon dried dill weed 2 tablespoons finely chopped fresh chives 2 tablespoons lemon juice 1/8 teaspoon Tabasco sauce

For garnish: 1 tablespoon finely chopped fresh dill, 1 teaspoon dried dill weed or fresh chives

1.

Heat butter and oil in a large saucepan or soup pot on medium-high heat. Add leeks and saute, stirring occasionally, until soft, about 5 minutes. Add carrots and potatoes and saute another 5 minutes or until slightly softened.

2.

Add vegetable or chicken stock and bring to a simmer. Reduce heat to medium and add thyme and bay leaf. Simmer, covered, for about 25 to 30 minutes or until carrots and potatoes are tender. Remove bay leaf.

3.

Puree in a food processor or blender and transfer back into the saucepan. Add remaining ingredients. Bring mixture to a simmer and taste for seasoning. Serve in soup bowls and garnish with dill or chives just before serving.

Advance preparation: The soup may be kept covered, up to two days in the refrigerator. Reheat gently and taste for seasoning.

Diane Rossen Worthington is an authority on new American cooking. She is the author of 18 cookbooks, including “Seriously Simple Parties,” and a James Beard Awardwinning radio show host. You can contact her at www.seriouslysimple.com.

Explore Winter | 2024 13

14 2024 | Explore Winter

K. Aleisha Fetters, health.com, Premium Health News Service

Some cold-weather wisdom is light on facts. Problem is, these fictions don’t just give you the warm and fuzzies — they can pack on the pounds, stuff up your nose and even increase your risk of cancer. This season, don’t let these winter health myths get the best of you.

1. Cold air can make you sick.

Despite it being called the common “cold,” lower temperatures alone won’t make you sick. In fact, the exact opposite is true. “Cells that fight infection in [the] body actually increase if you go out into the cold,” says Rachel C. Vreeman, M.D., co-author of “Don’t Swallow Your Gum! Myths, Half-Truths and Outright Lies About Your Body and Health.” It’s your body’s way of combating the stress of freezing temps. Plus, according to the National Institute of Allergy and Infectious Diseases, cold viruses grow best at about 91 degrees; if you’re outside in the cold, your nostrils are surely colder than that.

2. Your allergies go away if it’s cold.

Allergies might be the real source behind your stuffy nose and scratchy throat this season. According to the Asthma and Allergy Foundation of America, 1 in 5 people suffer from indoor/outdoor allergies, and the indoor variety can actually be worse in the winter. Pets don’t spend as much time outdoors, closed windows seal in poor air quality and many molds even thrive in the winter, Vreeman says. If your symptoms last longer than 10 days or ease up after taking an antihistamine, it might be time to visit an allergist.

3. It’s OK to skip sunscreen if it’s cold.

“Because the Earth’s surface is closer to the sun during the winter months, we are actually exposed to more harmful rays without even realizing it,” says Robert Guida, M.D., a board-certified plastic surgeon in New York City. What’s more, snow and ice can both reflect up to 80% of harmful UV rays so that they can hit the skin twice, according to the Skin Cancer Foundation.

Explore Winter | 2024 15

4. You lose most of your body heat through your head.

Contrary to the findings from one 1950s Army study, most of your body heat doesn’t escape through your noggin, according to Vreeman. “In the now-infamous study, volunteers visited the Arctic with their heads exposed. However, the rest of them [were] outfitted in gear designed to protect against the cold, so it’s logical that they lost most of their body heat from their heads,” she says. If you go outside without gloves, you’ll lose a disproportionate amount of heat through your hands.

5. Depression is caused by a lack of sunlight.

While dark days certainly don’t help, there are many other factors besides seasonal affective disorder that can contribute to winter depression — especially around the holidays. Busy schedules, family stress and worries about holiday spending are more likely to trigger the blues than true SAD, which affects just 5% of Americans.

Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.

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ALASKA BOTANICAL GARDEN alaskabg.org | 4601 Campbell Airstrip Rd | (907) 770-3692 | garden@alaskabg.org

Brighter Winter Nights Select evenings Nov. 30th - Feb. 22nd Experience the magic of the Garden as a winter wonderland! Featuring botanical themed light displays, ice luminarias, kicksled trail, cozy firepits and model train! Hot cocao and tea available for purchase.

Please bring your own mug! No single-use cups will be provided.

Tickets must be purchased in advance for the following dates: December 19th - January 5th. For all other Brighter Winter Nights dates, ticket sales will take place upon entry.

Children 6 & under: FREE

Members: $10

Non-members: $14-$16

Ice Sculpture Competition Dec. 30th - Jan. 5th Watch expert and novice carvers create sculptures from ice, illuminated by lights! Voting will take place on January 5th during Brighter Winter Nights (tickets must be purchased in advance to attend the competition).

Submit your entry form at alaskabg.org by December 13th to participate! Large and small block categories will be eligible for prizes.

Call for Art Do you make art with sustainable, organic, or recycled materials? Then check out the Garden’s latest artist opportunities at alaskabg.org!

ABG will award one artist or team funding to design, construct, & install a large-scale, semi-permanent piece by September 2025. Submit your proposal by December 1st, 2024!

Artists may also apply to showcase their art within the Garden’s outdoor grounds on an ongoing basis.

Explore Winter | 2024 17

Laura Fisher, realsimple.com, Premium Health News Service We tend to think of summer as the time to dive into seasonal produce, with farmers markets flourishing, roadside produce stands popping up across the country and grocery stores lush with the bounty of the peak growing season.

But there are plenty of colorful, nutritious fruits and vegetables that thrive in the cooler months or are harvested in the fall and maintain their flavor and health benefits throughout the winter.

One of the easiest ways to ensure you’re eating in season is to buy produce directly from farms in your area. Check out winter farmers markets or cold-season community supported agriculture (CSA) subscription models.

Even if you don’t have access to local farms, you can find plenty of seasonal produce in the grocery store throughout the winter. While seasonal produce depends largely on where you live, there are plenty of fruits and veggies available across the country that are at their peak during winter.

WINTER SQUASH This category includes varieties of hard-skinned squash such as acorn, butternut, kabocha, butternut and delicata that are harvested in the fall and can be stored and eaten all through the cooler months. They’re incredibly versatile, whether you choose to roast, stuff or bake them.

POTATOES As if we needed any more reasons to love potatoes, everyone’s favorite tubers are a great choice when trying to eat seasonally over the winter. Potatoes are readily available yearround due to how well they keep when stored properly. A typical harvest time for spuds is in the late fall, but depending on your climate, they might be fresh even in the middle of winter. Don’t limit yourself to basic white and sweet — there are more than 200 varieties of taters grown across the U.S. Between the myriad varieties and cooking methods, the potato possibilities are endless.

18 2024 | Explore Winter

CITRUS FRUITS It seems counterintuitive that bright, vibrant citrus would be a winter fruit, but most citrus fruits do ripen to their sweetest from late fall to early spring. You won’t be able to find them grown locally, but that doesn’t mean you shouldn’t enjoy the vitamin C-rich, juicy treasures. Classics like grapefruit and clementines are always a hit, but keep your eyes peeled for blood oranges, kumquats and Meyer lemons for a variety of tart and sweet treats. In addition to making great snacks on their own, citrus fruits can be the perfect addition to brighten up an endive salad or an unexpected kick in an otherwise classic cake.

BRASSICAS The brassica vegetable family includes some of the most nutritious and versatile produce out there, including cauliflower, cabbage, Brussels sprouts and the lesser-known kohlrabi, which looks like an alien spaceship but tastes like a delicious variation of a broccoli stem. Brassicas shine when roasted to caramelization in the oven, thrown into stir-fries or sliced thinly in salads.

HEARTY GREENS Cooking greens like escarole, endive and kale are at their best when grown at cooler temperatures — crisp and sweet and not too bitter. Try them sautéed, braised or as part of a hearty winter salad with a mix of grains, dried fruit and a tangy dressing.

Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www. realsimple.com.

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2024 saw the opening of our new 6,000 square foot Splash Park at The Alaska Club South, new wellness amenities at our West location including salt & red-light therapy, a massage chair, and Cryotherapy lounge, and the addition of free daily access to Fly Trampoline Park (locations in Anchorage, Wasilla, and Fairbanks) for all children on The Alaska Club family memberships.

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Explore Winter | 2024 19

DEAR MAYO CLINIC: I threw out my back doing yardwork. While I was laid up for a few weeks, I’m okay now. I’m concerned I will reinjure my back shoveling snow this winter. How can I protect my back while shoveling?

TOP TIPS TO AVOID BACK INJURIES THIS WINTER Arjun Sebastian, M.D., Mayo Foundation for Medical Education and Research, Premium Health News Service

20 2024 | Explore Winter

ANSWER: Winters can be long and snowy. While seemingly an innocuous task, snow shoveling can be a rigorous aerobic activity and one that significantly stresses the back. You should be mindful to avoid serious injuries when shoveling.

Here are a few tips and techniques to hopefully keep your driveway and sidewalk clear while avoiding serious injury: •

Assess your personal fitness and ability. If you have any preexisting conditions, such as heart disease or lower back conditions, it is critical to consult with your health care provider before the snow starts falling. Often, for those who have long-standing back issues, the best way to avoid injury may be to avoid shoveling altogether by purchasing a snowblower or hiring someone to help.

•

Warm up and stretch beforehand. Treat snow shoveling like any other workout. Warm up to get the heart rate up and blood flowing beforehand. Stretches focusing on the lower back and hamstrings also will help prevent overstressing the back during shoveling.

•

Dress warmly and hydrate ahead of time. Keeping the body warm during aerobic activity improves blood flow and oxygenation to muscles in the lower back, which reduces stress and overexertion. A good pair of boots or shoes with good traction will help you avoid slips and falls that could cause a back injury. Make sure to hydrate appropriately ahead of time to avoid exhaustion and lower back cramps.

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1400 W Northern Lights Blvd, Anchorage, AK 99503 (907) 205-9773

ANCHORAGE • WASILLA • FAIRBANKS

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Sports Court•Climbing Wall• Wipe Out and more!

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Pick the right time and the right shovel. Depending on the timing of snowfall, many people tend to shovel early in the morning after waking up. This is not the most optimal for your body, as you are less likely to be warmed up and you’ll be more prone to injury. Try to avoid early morning or late-night shoveling as much as possible. If a large amount of snow is predicted to fall, consider taking multiple passes, with frequent breaks, so you are not shoveling large piles of snow. Lay down salt or sand ahead of time to improve traction and prevent ice buildup. Lastly, invest in a good shovel, ideally one that is lightweight, metal and sturdy, and has good grips and a long shaft to help with leverage.

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Keep your back straight, use your legs and take frequent breaks. When shoveling, the rule is to start slow and take frequent breaks, especially early in the season as you’re building up your stamina. While you shovel, avoid bending with your back to scoop. Instead bend at the knees and hips. Keep your arms close to your body to avoid overstressing your back. When dumping the snow from the shovel, turn with your entire body versus twisting with your back. Avoid scooping large, heavy loads. Ideally, break up the snow into smaller, more manageable shovel loads.

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Treat lower back strain appropriately. If you strain your lower back by shoveling snow, take some time to rest to give your body time to recover. Over-the-counter medications, such as Tylenol, or nonsteroidal antiinflammatory medications such as ibuprofen, can help control pain. Topical agents, as well as heat and cold compresses, also can help. Gentle lower back therapy, including stretching and core exercises, can help with the recovery process, as well.

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Be aware of red flag symptoms and seek medical care when appropriate. If you have any severe, progressive or persistent lower back pain, seek medical care urgently. This is especially true if your back symptoms are accompanied by pain radiating down your lower extremities, weakness

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in your legs or feet, numbness in your genital area or symptoms of incontinence. Other nonspinal symptoms, such as shortness of breath, chest pain, lightheadedness or palpations, also should warrant urgent medical evaluation.

With proper preparation and mindful attention to the actions you take while shoveling, snow clearing doesn’t have to be a tedious or difficult winter task. Should you need additional assistance for injuries, consult with your primary health provider or a spine care center. — Arjun Sebastian, M.D., Orthopedic Surgery, Mayo Clinic, Rochester, Minnesota Mayo Clinic Q & A is an educational resource and doesn’t replace regular medical care. E-mail a question to MayoClinicQ&A@mayo.edu.

For more information, visit www.mayoclinic.org. .

OPEN Monday - Saturday day 10am - 6pm

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H St, Anchorage, AK 99501 OOMINGMAK 604Produced

by Oomingmak Musk

888-360-9665 • www.qiviut.com

Ox Producers’ Co-op

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Interior Alaska has the winter adventure you’re looking for. Chase the captivating light of the aurora borealis, view giant outdoor ice sculptures and experience the exhilarating sport of dog mushing. Not to mention there’s a multitude of other cool activities, events and escapes available throughout the winter. The information experts at Explore Fairbanks are available to help guide you to new adventures and experiences.

Morris Thompson Cultural and Visitors Center 101 Dunkel Street • Downtown Fairbanks 8am – 6pm Summer • 8am – 5pm Winter

www.explorefairbanks.com (907) 456-5774