CONTENTS
SPRING 2024
FEATURES 28 10 SIMPLE HABITS FOR BETTER HEALTH Small steps you can take today to improve your overall health
18
DOG-FRIENDLY HIKES
22
THE WARDROBE UNHAUL GUIDE
IN EVERY ISSUE 06
MEET OUR CONTRIBUTORS
Get to know our Bangor Metro team
WHAT’S HAPPENING
Local events and a Pop Quiz
12
OBSESSIONS
What we can’t get enough of this month
34
THE VIEW FROM HERE
Happy-ever-after and the truth about fairy tales
ON THE FLIPSIDE Flip this issue over for a fun look at Bangor: Then & Now
2 / BANGOR METRO Spring 2024
PHOTOS: (TOP) COURTESY OF KAT SULETZKI; (BOTTOM) PAGE EASTMAN
08
digital advertising • public relations • graphic design marketing • web services • and more
an impact. ARTS & CULTURE
usiness.
10 MAINE READS, MAINE WRITES A behind-the-scenes look at the WABI TV5 Book Club
Get Noticed. Make an impact.
Grow your Business.
FOOD & DRINK 14
HEALTHY SWAPS
Sneak some extra nutrition into your next meal with these easy food swaps
207.947.9333 • 1 Merchants Plaza, Bangor pulsemarketingagency.com
HEALTH & FITNESS 18
ADVENTURE ME
Hit the trail with man’s best friend on these favorite dog-friendly hikes
HOME & FINANCE 22 THE WARDROBE UNHAUL GUIDE Handy tips for spring cleaning your closet — and local consignment shops ready to take your castoffs
26 HOW TO STRESS LESS ABOUT YOUR FINANCES Tips to improve your financial health and breath a little easier
www.bangormetro.com BANGOR METRO / 3
EDITOR’S NOTE
MY DAUGHTER ASKED SANTA FOR A HOME GYM LAST CHRISTMAS, and so far it’s been an excellent motivator for the whole family. And not just for getting into shape — it’s actually kickstarted a whole chain reaction of healthy habits. To set up the gym equipment in our basement meant cleaning out some clutter first. My husband and I cleared out load after load of old junk that had been piling up for years. It felt so good and freeing, I tackled my closet next. If you’re looking to clear out your own closet clutter, read Marissa Donovan’s story on page 22. She’s got tips for “unhauling” your wardrobe and a list of local consignment shops that might be interested in your castoffs. It feels good physically and mentally to do some spring cleaning. There’s a sense of freedom and levity that comes with opening up some space both in your home and on your mental to-do list. That domino effect of one healthy habit inspiring another got me thinking about all the little changes we can make to impact our health. Drinking more water. Taking a few minutes to meditate or wind down
mentally. Sitting up a little straighter. Check out the full story on page 28 for 10 healthy “micro-habits” that can add up to big, healthy changes in your life. If you’re looking to eat a little healthier, we’ve got easy (and sneaky) ways to incorporate healthier food choices at mealtime. Check out the story on page 14 for tons of ideas on simple and nutritious swaps you can make in your diet. Getting outside and spending time in nature is a simple and fun way to positively impact your health. My dog Archie is half husky so he’s happy to be outside anytime of year — the colder the better, really — but I appreciate the springtime sun shining and the slowly rising temperatures. Aislinn Sarnacki is sharing her favorite dog-friendly hikes on page 18. If one good habit is encouraging another for you, don’t miss the story on page 26 about getting your financial health in order. I love the tip about setting up an “irregular” bills savings account for all those expected but not quite regular payments that come along, like registering your car or paying for summer camps. Hopefully this issue leaves you inspired to jumpstart some healthy habits in your own life. Remember they don’t have to be big, drastic changes — start small and let one good habit inspire the next.
Archie is great at motivating our family to get outside and go for hikes, especially ones with a view like from the top of Mount Battie in Camden. Find more dog-friendly hikes on page 18.
Meet the Team! FLIP TO THE NEXT PAGE TO MEET A FEW OF OUR BANGOR METRO CONTRIBUTORS FEATURED IN THIS SEASON’S ISSUE.
4 / BANGOR METRO Spring 2024
HAVE A HAPPY, HEALTHY SPRING,
AMY ALLEN EDITOR & ART DIRECTOR
Connect With Us Online bangormetro.com facebook.com/BangorMetro talkback@bangormetro.com
www.bangormetro.com P.O. Box 1329 Bangor, Maine 04402-1329 Phone: 207.990.8000
PUBLISHER
Richard J. Warren
SALES MANAGER
Laurie Cates
lcates@bangordailynews.com
EDITOR & ART DIRECTOR
Amy Allen
aallen@bangordailynews.com
CONTRIBUTING WRITERS, PHOTOGRAPHERS, & PROOFREADERS Emily Burnham, Wanda Curtis, Marissa Donovan, Judy Harrison, Jodi Hersey, Emily Morrison, Joanna O’Leary, Kaylie Reese, Aislinn Sarnacki, Richard Shaw, Katie Bingham-Smith, Robin Clifford Wood
Bangor Metro Magazine. Spring 2024, Vol. 20, No. 1. Copyright © Bangor Publishing Company. Bangor Metro is published 4 times annually by Bangor Publishing Company. All rights reserved. This magazine may not be reproduced in whole or part in any form without the written permission of the Publisher. Opinions expressed in either the editorial or advertisements do not represent the opinions of the staff or publisher of Bangor Metro magazine. Advertisers and event sponsors or their agents are responsible for copyrights and accuracy of all material they submit. Bangor Metro magazine to the best of its ability ensures the acuracy of information printed in the publication. Inquiries and suggestions are welcome and encouraged. Letters to the editor, story suggestions, and other reader input will be subject to Bangor Metro’s unrestricted right to edit and publish in the magazine both in print and online. Editorial: Queries should be sent to Amy Allen at aallen@bangordailynews.com. Advertising: For advertising questions, please call the Sales Manager Laurie Cates at 207-745-2419. Accounts Payable/Receivable: For information about your account please contact Todd Johnston at 207-990-8129.
ORIGINAL COVER IMAGES: Adobe Stock
www.bangormetro.com BANGOR METRO / 5
MEET OUR CONTRIBUTORS
WE’RE FORTUNATE TO HAVE THESE TALENTED & CURIOUS WRITERS SHARING STORIES THIS MONTH. INTERESTED IN JOINING OUR RANKS?
EMAIL AALLEN@BANGORDAILYNEWS.COM FOR MORE INFORMATION ABOUT WRITING FOR BDN SPECIAL SECTIONS.
MARISSA DONOVAN is a contributing writer for the Bangor Metro and Bangor Daily News Special Sections. She was born and raised in Deer Isle, and graduated from Colby-Sawyer College in New London, NH, with a Bachelor of Arts degree in creative writing. In her downtime she enjoys reading, listening to podcasts, and gardening. Marissa is always seeking out feel-good stories and upcoming events in Maine to share with Metro readers.
JODI HERSEY is a reporter with ABC7 & FOX22 in Bangor. Over the years, she’s had the privilege of writing for all sorts of platforms including television, radio, magazines, and newspapers. When she’s not working, Jodi enjoys giving back to her community by volunteering at a number of nonprofits. Jodi is a proud military wife, mom, and a huge fan of classic cars.
JUDY HARRISON is the award-winning, freelance theater critic for the Bangor Daily News. She retired in 2023 after covering the courts for more than 20 years. Harrison has lived in Little City, Bangor’s best neighborhood, since February 1984.
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RICHARD SHAW is a Bangor native who lives and breathes local history. In 2021, the city named him its honorary historian and presented him with a key to the city. When Dick isn’t writing freelance articles, providing television commentary, or compiling best-selling vintage photo books for Arcadia Publishing, he might be photographing old graveyards or haunted houses. His long careers with the Bangor Daily News and the City of Bangor have provided him with fodder for untold stories and editorial opportunities. On his horizon is a possible novel involving Bangor’s colorful lumbering era.
KATIE BINGHAMSMITH is a full-time freelance writer. She’s a staff writer for websites such as Scary Mommy, Grown and Flown and The Girlfriend. You can also follow her fashion adventures on Instagram @katiebinghamsmith.
JOANNA SHAWN BRIGID “BRIDEY” O’LEARY was born in Alexandria, Virginia, grew up in central Pennsylvania and Massachusetts, and now calls Sebec, Maine home. She graduated from Harvard University with a degree in English and earned a PhD in Victorian literature from Rice University. Bridey has served as a culinary consultant, food historian and travel/food critic for media outlets such as The Nosher, Let’s Go travel guides, Wine Enthusiast, HuffPost, the Onion, Texas Highways, Houstonia, and ColinCowie Weddings. Follow her writing and research projects at www.brideyoleary.com.
PHOTO: ACIK/ADOBE STOCK
Go Team!
www.bangormetro.com BANGOR METRO / 7
WHAT’S HAPPENING
Our Bangor Then & Now flipside might be able to help with some of these Bangor history quiz questions!
SPRING 2023 MARCH 2 SKIJOR BANGOR AT BANGOR RACEWAY
presentations, hands-on learning experiences, and more — all for free! Presented by the Maine Science Festival and Maine Discovery Museum.
Skijor Bangor is a time-trial race where a horse and rider pull a snowboarder or alpine skier down a 1,000-foot track of gates, rings and jumps. Participants will compete for swag and cash prizes. Skijor Bangor is proud to follow Skijor Skowhegan and Topsham Skijor to establish a Triple Crown Event.
MAINESCIENCEFESTIVAL.ORG
SKIJORBANGOR.COM
MARCH 9 16TH ANNUAL SYMPHONY SOIRÉE AT THE COLLINS CENTER FOR THE ARTS The sun, earth, and moon align at this year’s Symphony Soirée! The night begins with the Myles Kelly Jazz Trio, silent auction, and delicious food. Then enjoy an ensemble of the Bangor Symphony Youth Orchestra, a live auction, and unique performances with Music Director Lucas Richman, violinist Mitchell Newman, and mezzo-soprano Joëlle Morris! All proceeds benefit the Bangor Symphony Orchestra and its education programs. BANGORSYMPHONY.ORG
MARCH 16 OPERA HOUSE TOURS PRESENTED BY THE PENOBSCOT THEATRE COMPANY Bangor Opera House Tours return! One Saturday a month, the Penobscot Theatre Company is offering a guided tour through its historic and beautiful home. Reservations are required 72 hours prior to tour day. PENOBSCOTTHEATRE.ORG
MARCH 20-24 2024 MAINE SCIENCE FESTIVAL IN DOWNTOWN BANGOR
8 / BANGOR METRO Spring 2024
On this special weekend, many sugarhouses around Maine open their doors to visitors, offering maple syrup samples and demonstrations on how pure Maine maple syrup is made. Many farms offer games, activities, treats, sugarbush tours, music, and so much more. Visit mainemapleproducers.com to find a list of participating sugarhouses and their individual hours and offerings. MAINEMAPLEPRODUCERS.COM
MARCH 23-24 ROBINSON BALLET PRESENTS “SPRINGS” AT THE GRACIE THEATRE Enjoy a very special performance celebrating more than 45 years of bringing dance to the Eastern Maine community. This performance will feature a number of new works and repertory pieces, taking place March 23 at 7 p.m. and March 24 at 3 p.m. at the Gracie Theatre at Husson University. GRACIETHEATRE.COM
APRIL 8 TOTAL SOLAR ECLIPSE On Monday, April 8, Maine will experience a total solar eclipse! Events are happening all over the state to celebrate, particularly in the Millinocket and Houlton areas where you can experience the eclipse in totality. The last time this occurred in Maine was July 20, 1963, so try not to miss this one — the next one in our state will be in 2079! ASTRO.UMAINE.EDU/ECLIPSE
Answers to this month’s Pop Quiz: Question 1: B; Q2: A; Q3: B; Q4: C; Q5: A.
Find answers below!
Celebrate Maine science and the people who do it! Enjoy a variety of programs,
MARCH 23-24 MAINE MAPLE SUNDAY WEEKEND
PHOTO: ADOBE STOCK
HISTORIC BANGOR
REMAINING SHOWS IN PENOBSCOT THEATRE COMPANY’S 50TH SEASON… For more about the history of the Penobscot Theatre, flip this magazine over!
NOW THROUGH MARCH 17 “MY STORY IS GLUSKABE” ADAPTED BY CAROL DANA AND OTHER STORY-KEEPERS OF THE PENOBSCOT NATION AND IN COLLABORATION WITH PTC’S DRAMATIC ACADEMY PROGRAM In the earliest days, a boy called Gluskabe ventures into the world. With the wisdom and guidance of his Grandmother Woodchuck, the young Gluskabe discovers and shapes the Wabanaki landscape and brings balance to all elements that affect human life: the land, water and sky, the animals and the environment. Through a series of remarkable adventures, Gluskabe grows into the Penobscot Nation’s cultural hero, still remembered and revered today.
APRIL 18 - MAY 5 “MR. BURNS: A POST-ELECTRIC PLAY” BY ANNE WASHBURN The electric grid has failed, society has crumbled. To stave off the darkness, a group of survivors gather around a fire to recreate their fallen world through the brave act of storytelling. Out
of the darkness, they find connection and light as they piece together a new society from the memories of what has been lost through a “Simpsons” episode.
JUNE 13 – JULY 14 “LITTLE SHOP OF HORRORS” BY HOWARD ASHMAN AND ALAN MENKEN When you live on Skid Row, nothing comes easy. Your job is drudgery, your love life’s a joke, and your bills are all overdue. But for meek floral assistant Seymour Krelborn, all of that is about to change when he discovers a strange and unusual plant that he names Audrey 2. Suddenly business is booming, the boss is making Seymour a partner, and even his co-worker crush Audrey 1 is looking at him differently. If only the plant’s appetite wasn’t so insatiable and its food of choice so frighteningly disagreeable. PENOBSCOTTHEATRE.ORG
FLIP THIS ISSUE OVER TO LEARN MORE ABOUT THE PENOBSCOT THEATRE
MAINE READS, MAINE WRITES
Join the
Club
YOU CAN FIND GOOD BOOKS — ON TV! BY ROBIN CLIFFORD WOOD
M
aine is a state rich with writers, but many local authors don’t get the kind of exposure that puts them on readers’ bedside tables. How do you find great but lesser-known books by Mainers? Thanks to WABI TV5’s new feature, the TV5 Book Club, you can meet a new local author every Thursday during their 4 p.m. show. I met with anchor Brian Sullivan, producer Tyler Stack, and meteorologist and digital wizard Emilie Hillman to talk about the origins of the TV5 Book Club. Even for the news team, a steady diet of world and local news can be weighty and depressing. That was part of the motivation behind the decision to add “As Seen At 4PM,” a Monday through Friday newscast, back in 2022. The idea was to feature regional arts, lighter fare, and a deeper dive into local color than the 5 p.m. news hour allowed. Shortly after “As Seen At 4PM” began, author-publicist and marketing consultant Melissa Gerety pitched an idea to WABI. Why not conduct live interviews with four
10 / BANGOR METRO Spring 2024
local authors? Those first four author guests were the forerunners of what became an ongoing Thursday feature called the TV5 Book Club. Gerety continues to find authors and helps coordinate their appearance on the TV5 Book Club, searching for artists who “have a good story to tell and a good book to promote,” she said. The station also accepts queries directly from published authors. “We like to be here for local artists,” said Sullivan, who does most of the on-air interviews. The day Gerety met me for my four-minute spot on live television, I was nervous. Her light-hearted presence calmed me while I waited in a conference room, rehearsing my spiel in my head. “Just be yourself. You’ll be great,” she said. I’d been asked to send question ideas ahead of time, so I didn’t expect any curveballs from my interviewer. But still, this is live. The idea of getting stumped by a question was nerve-wracking. When my time was at hand, Gerety
READING IS GOOD FOR YOU! While you’re considering healthy lifestyle choices, don’t forget your brain. Everyone knows reading books to children is important for their brain development, but those benef its don’t disappear when we’re adults. Studies that examine the effects of reading on the brain indicate reading slows cognitive decline, stimulates imagination, and enhances memory. Be good to your brain and open a book!
accompanied me through an anteroom full of computers and into the studio, where I had to wait quietly while the anchor finished a spot. The lights then dimmed for a commercial break. During the break, they put me in position. I got to say hello to Sullivan, my interviewer, and took a deep breath. Lights on. “Welcome back! I’m here with Robin Clifford Wood,” he began. Sullivan led me through the interview with genuine interest and engaging encouragement. Four minutes came and went in no time, the spotlight went out, and I was done. Wow. Easier than I thought, probably because of the cheerful atmosphere. It was clear that “As Seen at 4PM,” including Thursday’s TV5 Book Club spot, is a happy place for the whole station. Evidently, those watching from home feel the same way. Viewership numbers have grown consistently since the show began, and the book club spot seems to have wide appeal beyond book-lovers.
Robin Clifford Wood discusses her book “The Field House” with Brian Sullivan, host of WABI TV5’s Book Club.
“Even if you don’t read, the story behind the story of how a book was written is often very interesting,” Stack said. He said the Book Club spots are great for the station and the authors. “Guests can promote their upcoming events during their interviews.” If you’re not around to tune in at 4 p.m., that’s OK, too. TV5 Book Club has its own landing page on the WABI website. So, if you’re looking for a good book, “you can go binge watch all the interviews,” Hillman said. Looking for a break from gloomy news? Find your next read or just tune in to hear a good story right from the author’s mouth, at WABI’s TV5 Book Club.
ROBIN CLIFFORD WOOD is the award-winning author of “The Field House,” a biography-memoir hybrid about Maine author Rachel Field. For the last 20 years she has immersed herself in Maine’s writing world — as columnist, poet, blogger, essayist, teacher, student, and colleague. To learn more, visit her website: robincliffordwood.com.
OBSESSIONS
OBSESSIONS WHAT WE CAN’T GET ENOUGH OF THIS MONTH.
CELEBRATE
DOWNLOAD
BISSELL BROTHERS THREE RIVERS IN MILO
FITNESS AI APP
WHY DO WE LOVE IT? Let’s hear it for Joe Robbins, chef at Bissell Brothers Three Rivers in Milo, for his semi-finalist nomination for a James Beard Award for Emerging Chef. Robbins is a member of the Penobscot Nation and a graduate of Old Town High School, and for the past three years has been bringing Indigenous cuisine to the food he serves at the brewery. This national recognition is a big deal for Maine, for Piscataquis and Penobscot counties, and for the Wabanaki people, and we’re pretty proud of him, whether he moves on to the finals for the award or not. Make sure you try those Navajo-style tacos — locally raised bison served on frybread — next time you’re up at Bissell.
WHY DO WE LOVE IT? My daughter requested a weight lifting “power cage” for Christmas, inspiring us to gather all of our random pieces of fitness equipment together to create a home gym in our basement. It’s a random assortment — there’s the new “cage” with a pull-up bar and a cable machine, an adjustable bench, some resistance bands, a few free weights, a heavy bag, and an old elliptical machine. Lots of options, it’s just hard to know what to do and when and how. Enter Fitness AI, an app my daughter found that lets you plug in all the random pieces of exercise equipment you have available to you (even if it’s just household items like a chair and large book) and turns it into a workout routine. I particularly like that it highlights which muscles you’ll be hitting hardest that day and shows you the correct form for each exercise. You can also swap out exercises you don’t enjoy and work at your own pace. It’s not free, but it’s definitely more affordable than a personal trainer — and available on your schedule.
— EMILY BURNHAM SUBSCRIBE to The B-Side newsletter for more from Emily, plus local happenings, news and fun. Visit bangordailynews.com/bdn-newsletters.
— AMY ALLEN
GROW GOLDFISH PLANTS FROM LEDGEWOOD GARDENS IN ORRINGTON WHY DO WE LOVE IT? My spring weekends usually involve shopping at nurseries and garden centers. One of the best houseplants I have purchased is a goldfish plant from Ledgewood Gardens in Orrington. A small goldfish plant can quickly flourish when placed by a windowsill that gets full sun. I found my plant benefitted from bottom watering once every two weeks. The petite puckered blooms that look like orange guppies are what make this houseplant unique. The blooms are not fragrant, which is great for houseplant lovers who have sensitivities to certain smells. I’ve had my plant for over a year now — and I think it’s time to add another one. — MARISSA DONOVAN 12 / BANGOR METRO Spring 2024
LEARN BUSTED JEWELRY WORKSHOPS AT RED RABBIT BAZAAR IN BANGOR WHY DO WE LOVE IT? Do you remember how fun it was to make friendship bracelets at summer camp? The Busted Jewelry Workshops at Red Rabbit Bazaar in Bangor encapsulate that nostalgic experience once a month! Jazmin Horne of Dream In Gold Jewelry leads each workshop with patience and respect for both firsttime jewelry makers and those who are skilled with small pliers. Everyone is welcome to bring in a broken piece of jewelry they would like to fix. There are also beads and vintage goodies available to repurpose materials into a new piece. I went into my first workshop with limited experience. My vision was to create a pair of earrings that dangled and had pearls. I finished the workshop with one of my favorite pieces of jewelry. Follow Red Rabbit Bazaar on Facebook and Instagram for upcoming workshops and other events!
READ “THE MARRIAGE PORTRAIT” BY MAGGIE O’FARRELL WHY DO WE LOVE IT? Meet young Lucrezia de’ Medici, third daughter of the Grand Duke of Tuscany, living in 1550’s Florence. She’s not exactly her mother’s favorite, but she’s spirited, artistic, determined — and thrust into a marriage meant for her older sister who died on the eve of her wedding. Her new husband, Alfonso, is, well, not the greatest and a little homicidal. Adding to the drama is the fact that it’s based on a true story — Lucrezia was a real person whose portrait inspired the 1842 poem “My Last Duchess” by Robert Browning. HISTORICAL FICTION
— AMY ALLEN
— MARISSA DONOVAN
PHOTOS: NATALIA, FLAFFY, NEW AFRICA/ADOBE STOCK
SPLURGE PINK TULIP BOUQUETS BY PAINT BOX FLOWER FARM IN ORRINGTON WHY DO WE LOVE IT? One small way to make spring feel more real (and decadent!) is having fresh-cut flowers in your home. During the month of May, I frequently stop at Tiller & Rye in Brewer to see if they have Pink Tulip Bouquets from Paint Box Flower Farm. What I admire about these floral arrangements is the marshmallow fullness of each bloom and their delicate petals that look like brush strokes. I find these tulips mildly fragrant, but not overpowering. This bouquet is a great gift for Mother’s Day and a nice treat for yourself. — MARISSA DONOVAN www.bangormetro.com BANGOR METRO / 13
FOOD & DRINK
Healthy
SWAPS
SNEAK SOME EXTRA NUTRITION INTO YOUR MEAL WITH THESE HEALTHY FOOD SWAPS
W
BY KATIE BINGHAM-SMITH
VEGGIE NOODLES INSTEAD OF PASTA The options for veggie noodles are endless. You can find zucchini, carrot, and butternut squash noodles at your grocery store. They are available frozen in the freezer section or fresh from the produce section. There are also many kitchen tools on the market available if you want to make your own vegetable noodles. And if you haven’t tried baking spaghetti squash as an alternative to pasta, you’re missing out. A wonderful, inexpensive alternative is buying large bags of unpeeled carrots and making your own carrot noodles using a vegetable peeler. These taste wonderful when warmed in a pan with olive oil or your favorite pasta sauce. DARK CHOCOLATE INSTEAD OF MILK CHOCOLATE Who doesn’t love chocolate? The good news is, you don’t have to give it up if it’s your weakness. Instead, opt for dark chocolate over milk chocolate. Dark chocolate contains more of the cocoa bean than milk chocolate, which means it has more nutrients. Dark chocolate also has less added sugar than other varieties. To get the most out of your chocolate, make sure it is at least 65 percent cocoa. CANNED COCONUT MILK INSTEAD OF DAIRY FOR A CREAM SAUCE In the specialty section of your grocery store you will find a wonderful ingredient that can be used for everything from cream sauces to desserts. Canned coconut milk is a great alternative for a creamy pasta sauce and is wonderful
14 / BANGOR METRO Spring 2024
PHOTOS: ANAUMENKO/ ADOBE STOCK
e all aspire to eat healthier, but no one wants to sacrifice taste. And since there are so many options available today, we don’t really have to. Making just a few healthy swaps can help our bodies function better and can leave us feeling revitalized with more energy than ever. Healthy food swaps don’t have to be expensive, and you certainly don’t have to be a professional chef to substitute a few standard ingredients for healthier ones. Here are several easy, healthy swaps you can try with staples you probably already have in your fridge or pantry.
www.bangormetro.com BANGOR METRO / 15
FOOD & DRINK
for those who are lactose intolerant. To make it, start by warming some full-fat coconut milk on the stove and bring to a low boil with a few tablespoons of chicken or vegetable broth. You can also thicken it with flour or cornstarch and season it just how you like it. NUTRITIONAL YEAST INSTEAD OF PARMESAN CHEESE Nutritional yeast can be found in the baking section of your grocery store and tastes so much like Parmesan cheese you may never go back to the dairy variety. It’s packed with protein, low in calories, and has lots of vitamins and minerals which boost energy and support the immune system. CHICKEN BROTH TO FLAVOR MASHED POTATOES AND RICE INSTEAD OF BUTTER If you’re looking to add more flavor to things like mashed potatoes or rice but don’t want to load everything up with a bunch of butter or oil, try adding some chicken broth. Before mashing your potatoes, add a few tablespoons instead of butter and you probably won’t feel like a thing is missing. Instead of cooking your rice with water, use chicken broth to create a delicious side dish without a bunch of seasonings or unwanted fat.
DATES INSTEAD OF SUGAR FOR FROSTING Sure, dates have sugar, but it’s all-natural and our bodies know how to process it. Not to mention dates are also high in fiber and antioxidants. To make a nutritional, no-sugaradded version of chocolate frosting, start by soaking about a cup of dates in warm water for 10 minutes. Drain, then add to the food processor with a splash of almond milk and tablespoon of cocoa. Then whip until smooth. Add a tablespoon of all natural peanut butter for an extra kick. PLAIN GREEK YOGURT INSTEAD OF SOUR CREAM Greek yogurt is high in protein, great for bone and gut health, and has more health benefits than sour cream. It's a wonderful alternative for dips, dressing, and sauces, or to use in place of sour cream on Mexican dishes or in baking when the recipe calls for sour cream.
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PHOTOS: MILA NAUMOVA, GESHAS, 13SMILE/ADOBE STOCK
TURKEY BURGER INSTEAD OF BEEF Ground turkey is a great alternative to red meat and can be used in anything from chili to tacos to patties for the grill. When it’s added to dishes like lasagna or meat sauce, you can barely tell the difference.
digital advertising • public relations • graphic design • marketing • web services • and more
Get Noticed. Make an impact.
Grow your Business.
207.947.9333 1 Merchants Plaza, Bangor pulsemarketingagency.com www.bangormetro.com BANGOR METRO / 17
ADVENTURE ME
TRAILS AND
Wagging Tails SOME FAVORITE DOG-FRIENDLY HIKES TO ENJOY WITH YOUR BEST FRIEND THIS SPRING STORY & PHOTOS BY AISLINN SARNACKI A WAG OF THE TAIL. A bark of excitement. A roll on the forest floor. These are the signs of a happy pup on a hike. That joy and enthusiasm is contagious. I would argue there’s no better hiking companion than a dog. Tugging excitedly on her leash, my dog, Juno, is always eager to see — or sniff — what’s just around the bend. To a dog, the wilderness is full of fascinating sights and scents. A bubbling stream is a delightful place to splash and swim. And on the ground is a map of animal tracks dogs can detect with their sensitive noses. You won’t catch a puppy complaining while on a hike. And their happy antics can be quite amusing.
18 / BANGOR METRO Spring 2024
On spongy beds of pine needles, Juno will often perform somersaults. On slopes of ice and snow, she’ll slide like an otter. And she’s always trying to climb to the top of boulders. Lucky for Juno and all the other pups in Maine, there are many dog-friendly trails throughout the state. Each location has its own visitor guidelines, including rules about whether or not dogs need to be on leash — and sometimes how long that leash can be. It’s crucial you follow these rules and pick up your dog’s poop so everyone can enjoy the trails. Here are a few of Juno’s favorite hikes from our past year of outdoor adventures. I hope you enjoy them, too.
CHAMPLAIN MOUNTAIN IN ACADIA NATIONAL PARK MODERATE
Aislinn Sarnacki and her dog, Juno, hike up Champlain Mountain in Acadia National Park last spring — and Juno finds a pool to splash in at the top.
Of all the national parks, Acadia is somewhat unusual in how welcoming it is to our canine friends. The majority of its hiking trails are open to dogs, if they’re kept on leash at all times. And that leash cannot exceed 6 feet in length. A dog can even become a “B.A.R.K. Ranger” at Acadia, if you work with park staff to learn dog-related rules and etiquette. Of all the hikes I’ve completed in Acadia with Juno, the North Ridge Trail of Champlain Mountain is a favorite. The climb is gradual but steady, and it’s only about 2 miles, out and back. Topping off at 1,058 feet above sea level, Champlain Mountain is named after explorer and cartographer Samuel de Champlain, who sailed to Mount Desert Island in the early 1600s. The mountain is also home to the famous Precipice Trail, which is not dog-friendly because it includes cliffs, ladders and rungs. All Acadia visitors must carry a park pass, which can be purchased online or at various visitor centers. Some buildings, beaches and trails in Acadia are off limits to dogs, so be sure to check out the dog section on the park website before visiting. You can find it at nps.gov/acad. Beware that the small parking area may be full. For a better chance of finding parking, arrive early in the morning or during a weekday.
BAKER HILL IN SULLIVAN EASY TO MODERATE A rocky hill with stunning views, Baker Hill sits on a 58-acre preserve that’s owned and managed by the Frenchman Bay Conservancy. About 1.25 miles of well-marked hiking trails explore the landmark, and they connect to an additional 4 miles of trails at the neighboring 318-acre Long Ledges Preserve. Both properties are open to dogs. This hike, and many other hikes on FBC lands, is perfect for dogs. It’s not particularly steep or difficult, and it’s rarely crowded. The hill is mostly forested, and the trees offer plenty of shade as you climb to the overlooks. Keep an eye out for a variety of woodland birds, as well as plenty of interesting lichens and mushrooms. Dogs must be kept under control, either on leash or under strict voice command. Access is free. For more information, visit frenchmanbay.org. www.bangormetro.com BANGOR METRO / 19
HEALTH & FITNESS
ADVENTURE ME
Juno stands near a trestle bridge on the Old Pond Railway Trail last April in Hancock.
OLD POND RAILWAY TRAIL IN HANCOCK
TILLS POINT IN PENOBSCOT
EASY TO MODERATE
EASY
The 3-mile Old Pond Railway Trail is a popular place for dog walking. Traveling along an old railroad bed, where you’ll still find some half-buried ties, much of the trail is in the forest. However, not far from its east end, it passes over a trestle bridge on Old Pond near Youngs Bay. The view from the bridge is amazing, and you’re likely to spot a few ducks, gulls and wading birds out on the water. Also, at low tide, you may observe people digging clams out on the mud flats. Dogs are permitted on leash or under strict voice command. Access is free. The trail is jointly managed by the Crabtree Neck Land Trust, Frenchman Bay Conservancy, and Maine Coast Heritage. For more information, visit crabtreenecklandtrust.org.
This 49-acre preserve features an easy, half-mile trail that travels through a peaceful forest to the shores of the Bagaduce River. In addition to being a nice, quiet place to walk your dog, it’s an excellent location to spot wildlife. In the spring, the diversity of the forest attracts nearly three dozen species of breeding songbirds. Along the water, keep an eye out for harbor seals, bald eagles, ospreys, and a variety of shorebirds. Acquired by Maine Coast Heritage Trust in 2006, the preserve is close to a number of other trails that are owned and maintained by the same land trust. So, if you want to expand your adventure, check out Lampson Preserve or Rene Henderson Preserve, both in Castine. All three preserves are open to dogs on leash or under strict voice command. Access is free. For more information, visit mcht.org.
AISLINN SARNACKI is a Registered Maine Guide and the author of three guidebooks: “Dog-Friendly Hikes in Maine,” “Maine Hikes Off the Beaten Path,” and “Family Friendly Hikes in Maine.” Follow her adventures at aislinnsarnacki.com.
SHORE ACRES PRESERVE ON DEER ISLE EASY This lovely preserve features about 2.5 miles of intersecting trails that weave through an enchanting, mossy forest to travel along the edge of the ocean. If your dog likes to swim, there are a number of places to wade into the salty water. In the spring, the forest is full of interesting plants, including a tiny flower called golden thread. Also, keep an eye out for skunk cabbage. It’s one of the earliest plants to sprout from the forest floor each year. Lean in close, and you might catch a whiff of its garbage-like odor. The Island Heritage Trust owns and manages this preserve and a number of other nearby properties. On their website, iht.org, they list which trails are open to dogs and their rules about leashes, which change throughout the year. At Shore Acres Preserve, dogs are permitted off leash if under strict voice command from Oct. 1 to April 30. The rest of the year, they must be leashed. Access is free.
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HOME & FAMILY
The
WARDROBE UNHAUL
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GUIDE
S
TIPS FOR SPRING CLEANING YOUR CLOSET AND PASSING IT ON BY MARISSA DONOVAN
pring cleaning a whole house often feels too daunting, so I like to start small. Reorganizing my closet is not a fun task, but it does leave me mentally refreshed, grateful for what I have, and ready to get creative when planning new outfits. Instead of simply pushing hangers from one side of the closet to the other, consider which items and accessories you would like to “unhaul.” A “clothing haul” is a term used by fashion-based social media influencers who showcase new clothing purchases or items gifted to them by fashion brands. Get into the headspace that you are influencing yourself to be clutter-free and practical about your wardrobe. EVALUATE When unhauling from your closet, evaluate which pieces no longer fit your current style or make you feel confident. Past impulsive purchases that have only been worn once or twice are also worth unhauling. Once you have gathered the pile of clothing that no longer deserves space in your closet, divide your pile into three. For pile one, instead of throwing away clothing with holes and stains, such as T-shirts and jeans, save these items to cut into cleaning rags or repurpose them into a tote bag, quilt, or other sewing projects. Divide the remaining clothes that still have some life left in them into two seasons. Winter and fall items can be stored away and donated later in the year. Some consignment and thrift stores will only accept in-season items because of the space they have available in their storefront. Spring and summer items can be consigned, swapped, or donated now. PASS IT ON Familiarize yourself with the numerous thrift and consignment stores in Greater Bangor before assuming your clothing would be featured on their sales rack. Visit their locations, and look at their inventory before making plans to give away your unwanted items. It’s also a good idea to check their social media pages and call them to get a better idea of what they are accepting and how they operate. There are many local businesses you can support when unhauling your wardrobe. Win-Win Thrift Store in Holden accepts in-season items, and a percentage of each sale helps support local charities. Win-Win accepts casual and formal clothing, along with handbags, shoes, and jewelry. Red Rabbit Bazaar, now located at 54 Columbia St. in Bangor, accepts vintage fashion items (pieces that are more than 20 years old) and items with natural fibers, such as wool, leather, cotton, and silk. They also have a weekly gathering called Stitch ’n Bitch, which is an opportunity to get artsy with your pre-loved items, turning them into a new craft project. On the last Saturday of the month, Red Rabbit hosts a community clothing swap for those who would like to trade their in-season pieces.
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HOME & FAMILY Polish Consignment and Resale Boutique on Broadway and Hammond Street in Bangor accepts trendy, casual clothing in many sizes from clothing brands such as H&M, L.L. Bean, Zara, and Ann Taylor. They also accept accessories such as fashion jewelry, handbags, shoes, belts, and scarves. Peacock Consignment Boutique in Brewer accepts cardigans, sweaters, fleece jackets, and vests, and other clothing staples for the spring season. Clothing staples from brands such as J.Crew, North Face, American Eagle Outfitters, and Talbots. Floral patterns and brighter colors are encouraged to be consigned, along with designer handbags and shoes. APPRECIATE YOUR NEW SPACE After all of your unwanted items have been unhauled and completely removed from your home, take a brief shopping hiatus. This is a great time to assess your personal style. Moving forward, you will have the ability to shop with intention for functional pieces that can be worn with regularity. Reaping the benefits of a clean closet and helping local businesses in the process is totally worth the work.
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24 / BANGOR METRO Spring 2024
PERSONAL FINANCE
H OW TO
Stress Less ABOUT YOUR FINANCES
TIPS FOR IMPROVING YOUR FINANCIAL HEALTH
aine is a beautiful place to live, but it’s also one of the most expensive. The cost of heating your home, postChristmas bills, unexpected maintenance, medical bills, college tuition, and more can all add to financial stress this time of year. Certified Financial Planner Abby Morton is the planning director at Gather Financial Planning located in Bangor and Falmouth. She said everyone can be financially stressed at some point, estimating at least 75 percent of Americans are experiencing financial stress today. But planning ahead and getting your finances in order can help alleviate some of that stress. RELIEVING THE STRESS According to Morton, financial stressors tend to pervade people’s minds. She said even when people are making ends meet, financial strain or thoughts of a future emergency may be on the mental back-burner. That strain impacts how much time and energy they’re able to dedicate to other aspects of their life, like family and friends. It’s hard to show up as a fully engaged person, Morton said, when you’re feeling stressed on a daily basis. “Your own mental health suffers when financial stressors are dimming the power of all the positive things in your life — a good meal with friends or family, story time with your kids, a project well done at work,” Morton said. “Putting a financial plan in place and then trusting the process can help free your mind and allow you to be present for all of the good things happening in your life.”
26 / BANGOR METRO Spring 2024
SETTING PRIORITIES Morton teaches her clients to set priorities. It’s important to realize and appreciate what “the basics” really are. She said the real bottom line is having a job to pay bills, a roof over one’s head, health insurance, and enough money for food. Anyone who has all those things should consider themselves lucky, she said. “After that, one could argue that in this day and age, you need a cellphone and a car,” Morton said. “But you don’t need the fanciest, and you don’t even need it to be new.” Whatever expenses are added in after “the basics” should be within a person’s means, Morton said. She advises against making purchases, such as a new TV or new cellphone, that can’t be paid for right away. “Don’t buy a house if you can’t afford to maintain it, despite it being part of the American dream,” Morton said. “There is no rule anywhere that says you must buy a home or that it ever must be a financial goal. This kind of distilling down to the basics can help you practice gratitude for all that you have and allow you to realize you probably do have several things you can simplify if you need to." CREATE A BUDGETING SYSTEM USING BANK ACCOUNTS The first step for individuals to take charge of their finances, Morton said, is making a list of expenditures. That enables a person to see where their money is going. The golden rule in budgeting, she said, is always to keep it simple, otherwise people won’t do it with the consistency needed to make it work.
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M
BY WANDA CURTIS
Next, she advises people to create a budgeting system using personal bank accounts. That makes it possible to automate everything, and include an account for emergencies and irregular expenses. “Start with any payments you make regularly that can be automatically deducted, such as rent or mortgage, auto payments, cellphone payments, insurance payments, and utilities,” Morton said. “Automating these will keep you out of some trouble right away, because you won’t delude yourself that you can pay these later or at the next paycheck, etc. If you are managing these non-discretionary payments now, it’s time to take this juggling act off your plate.” In regard to irregular expenses, Morton suggests having funds automatically transferred into a savings account each month for things like winter heating bills, home and auto maintenance, and your annual car registration. She said additional funds can also be deducted for property taxes, kids’ camp expenses, veterinary care, and anything paid as needed or on
a quarterly or annual basis. Then you can transfer the exact amount needed to your checking account when each “irregular” bill is due. “My [irregular] savings account is labeled ‘unruly expenses,’” Morton said. “Does the per-paycheck total amount calculated for that account feel like a lot of money? It is a lot of money, and it’s pretty accurate. All that money is going through your fingers at some point, but now you are planning it and spreading it out through each paycheck. Spreading it out eases the pain and stress that comes with unwanted (but planned) expenses. At times, the unruly expense account may build a balance. This is OK and in fact is good. Sometimes your auto or home maintenance expenses will be big ones, and you’ll want those funds available.” Separate savings accounts, Morton said, can also be set up for things like travel and vacations, gifting, dining and entertainment, and self-employment taxes. She also recommends setting three to six months’ worth of living expenses in an
emergency account once a person is paying their regular bills consistently. Making a plan and being ready for all of life’s many expenses can help alleviate your financial stress and help you focus on what’s important.
www.bangormetro.com BANGOR METRO / 27
FEATURE
10 Simple Habits for
Better
Health STRESSING OUT ABOUT YOUR STRESSED OUT LIFE? HERE ARE 10 EASY-TODO LIFE HACKS TO BUILD LASTING CHANGE AND HEALTHIER HABITS BY AMY ALLEN
28 / BANGOR METRO Spring 2024
M
ost days, it feels like the Jenga tower that is our busy family life is just barely staying upright. The idea of making a change, even one for the better, feels as though it might just be too much. With every well-intentioned New Year’s resolution, the precariously balanced column sways. That being said, I know I can do better. Making a commitment to hit the gym five times a week might not be in the cards right now (and stressing out about not going is the opposite of a healthy habit), but there are small changes, tiny improvements that could lead to real lasting change. Micro behaviors, if you will. Here are a few ideas to make tiny improvements to your health that won’t overstress the carefully balanced ecosystem of everyday life.
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1. STAY HYDRATED “Proper hydration is essential to keep our bodies working their best,” according to Tama C. Fitzpatrick, RDN, LD, CDCES, a dietitian at Northern Light Surgical Weight Loss. “While pure water is usually best, broth, herbal tea, carbonated waters, decaffeinated coffee or tea, and low-calorie electrolyte drinks are very good to keep us hydrated and give our bodies the fluid it needs.” It’s recommended that the average healthy person drink at least 48 to 64 ounces of fluid each day, Fitzpatrick said. Sound like a lot? There are simple ways to get there. Try keeping a water bottle close by while you work or go about your day. You don’t have to be a teenager to appreciate all the pretty water bottle options out there in the world today. Splurge on something that will keep you motivated to continue using it. And consider one with a straw. It sounds silly, but you’re more likely to drink more ounces with a straw than just by sipping. 2. MOVE A LITTLE MORE It’s not always easy to find the time or motivation for a full workout, and a gym membership can be expensive. Keep it simple by going for a quick walk at lunch or after dinner — or both. If you have a dog, take them along. Pets are great at reminding you when it’s time to get up and move every day. (Looking for a longer walk? Check out the pet-friendly hikes recommended by Aislinn Sarnacki on page 18.) If those extra ounces of water keep you running to the restroom, try picking one that’s farther away to add some extra steps into your day. While you’re up, try a quick 10-minute workout to flex your arms or legs or abs. You can find plenty of free options on YouTube. It can be the perfect break from sitting in front of a computer all day without interrupting your workflow too long. Add a few short exercises together throughout the day, and you’ve got a complete workout.
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FEATURE
3. SIT UP STRAIGHT Your mother was right: Good posture is important, and it’s a really simple way to improve your health. Just about everyone who has spent the day hunched over a computer can attest to incorrect posture being a top risk factor for lower back pain. But that’s not the only reason to sit up a little straighter. Good posture puts less stress on your bones and joints, helps to strengthen your core, and opens up your lung capacity to allow you breathe more easily. All of this combined leads to increased energy, better digestion, and fewer headaches. We all want it, but how do we get it? If you work in an office, buddy up. Remind each other to do a posture check when you feel yourself or see someone else starting to slump. Put your feet flat on the floor, hold your head up straight, tuck in your chin, and keep your shoulders back. Stretching and strengthening your muscles is key to keeping your posture in check over time. Try a few yoga stretches at the end of the day, such as child’s pose, cat-cow, plank, pigeon pose, and a simple forward fold.
YOGA POSES TO TRY FOR BETTER POSTURE
CAT
CHILD'S POSE
FORWARD FOLD
30 / BANGOR METRO Spring 2024
COW
PLANK
PIGEON POSE
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4. REST UP seeds, and quinoa and pair them lower blood sugar, weight loss, improved More rest sounds great with your favorite sauce, dress- energy and clearer thinking, plus fewer in theory, but it can be ing, or rub to give your new dish headaches and less heartburn. easier said than done. If a familiar taste.” “Limiting your alcohol intake is always you already have a deYou can also swap in health- a good idea,” Fitzpatrick said. “Have a solid cent bedtime routine, try ier alternatives to your recipes, plan before you start drinking, and set a simply going to bed 20 or such as substituting unsweetened limit on how much you’re going to drink 30 minutes earlier. Just a little applesauce for oil or butter in baked and the budget you are willing to spend.” extra rest can help you feel more regoods, Fitzpatrick recommended. Mocktails and non-alcoholic beverages freshed and energized throughout the week. “It adds moisture, heart-healthy soluble have come a long way and are great alternaIf your bedtime routine needs work, fiber, and has no saturated fat,” she said. tives, whether you’re looking to cut back on there are simple things you can do to im- “Use it instead of sugar in hot cereal or as a alcohol or eliminate it altogether. Fitzpatprove it. First, turn on the “do not disturb” sweetener in baked goods.” rick also recommends simply reducing the option on your phone. Most phones let Fitzpatrick also said Greek yogurt, fla- portion size of your drink. you choose certain people, like your kids vored with herbs, can be a good reducedAnd if you’re struggling to make or parents, who can still contact you while calorie substitute for sour cream. Or try progress on your own, don’t hesitate to silencing the rest, allowing you to get some cauliflower in place of mashed potatoes or reach out for support. The Substance peace and quiet. (While you’re at, Abuse and Mental Health Services check out all the “focus” settings to Administration National Hotline is STRETCHING AND make phone notifications less of a dis1-800-662-4357. turbance all day long.) STRENGTHENING YOUR Avoiding screens before bedtime 7. LIMIT STRESS MUSCLES IS KEY TO KEEPING is a good and simple way to improve If you’re stressing out about how your sleep. Grab a book light instead stressed out you are, you’re not YOUR POSTURE IN CHECK of your phone, and read for just a few alone. But now is the time to make OVER TIME. TRY A FEW YOGA minutes before falling asleep. It’s a a change. Even if it’s a small one. peaceful and relaxing way to Eliminating minor stressors in your STRETCHES AT THE END OF end the day. life can add up fast. Make a reasonTHE DAY, SUCH AS CHILD’S able to-do list for the day, then check 5. EAT MORE things off, and deal with problems as POSE, CAT-COW, PLANK, PLANTS they come up. This can help you acIf you’re looking PIGEON POSE, AND A SIMPLE complish your tasks and goals and let to improve your you breathe a little easier. FORWARD FOLD. diet, eating more Mindfulness practices like takproduce is a siming a few minutes to meditate at the ple solution. Plants of- white rice, to add more vitamins and di- beginning of your day or simply centering fer vitamins, minerals, etary fiber into your dish. Protein shakes yourself with a quick breathing exercise can and essential nutrients are low in carbohydrates and can be used work wonders for reducing stress and anxito keep you well, improve in place of sweetener or creamer in your ety. While you’re driving to pick up the kids your gut health, and support coffee, Fitzpatrick said, adding protein in- from soccer practice, give a friend a your immune system. You don’t stead of fat and sugar. quick phone call. Spending have to dive into a fully plant-based “Healthy substitutions for traditional just a few minutes condiet; try simply adding a small salad to pasta and noodles can help remove refined necting with someone your meal or swapping in the occasional starches from your plate while increas- can reduce feelings vegetarian protein. ing dietary fiber and protein and provide of loneliness and “Try one meatless meal a week,” Fitz- a great option for those avoiding gluten,” depression. patrick said. “If it goes well, maybe you’ll Fitzpatrick said. “Try pasta made from Identify the want to add another.” chickpeas, quinoa, lentils, black beans, stressors in your Adding more produce and plant-based vegetable-based noodles, spaghetti squash, life, and take proteins into your diet doesn’t mean you or hearts of palm.” small steps to have to throw away all your recipes. For more healthy swaps, see the story on work on them to “Start with modifying your favorite page 14. make improvesoup, salad, casserole, or lasagna by inments. Working on creasing the amount of plant ingredients, 6. DRINK A LITTLE LESS things like your finansuch as vegetables, nuts, and beans, while Challenges like Dry January are popular cial health (see page 26) decreasing the amount of meat and cheese,” for a reason. Cutting back on alcohol of- or getting your home orgaFitzpatrick said. “Take edamame, green fers a long list of health benefits, even if nized (see page 22) can offer a real peas, legumes (various beans such as black, you reduce your consumption by just a feeling of accomplishment and may help you kidney, and garbanzo beans), lentils, nuts, little. You’ll likely experience better sleep, reduce those stress triggers. www.bangormetro.com BANGOR METRO / 31
FEATURE
8. EAT AT HOME Making meals at home is an easy way to save money and ensure you’re eating wholesome and nutritious foods. Cooking can also be a fun and relaxing way to spend your time, and there are simple things you can do to make the TIPS WHILE DINING OUT process more enjoyable, such as playing music or listening to a favorite Since it’s unlikely you will be eating at home podcast while you cook. every night, we asked Fitzpatrick for tips on “Prepare meals on quieter days when you’re less rushed and not eating healthy when dining out. She recommended too hungry,” Fitzpatrick said. “Make cooking more enjoyable by choosing a restaurant that offers healthy dishes, which making the kitchen your happy place. Involve other family members you can learn by checking out their menu online ahead or friends in the process.” of time. Limit trips to a restaurant to once a week and be If you don’t love to spend time in the kitchen, you can cook less mindful of the hidden calories in your drinks, appetizers, often by making larger batches instead. sauces, and dressings. Order meals that are grilled or “Consider making a double batch of a recipe to enjoy for two broiled instead of fried. A great way to not overeat is to meals during the week, or freeze half the dish and you’ll have a ask for a “to go” container with your meal to pack away future meal ready to defrost when you need it,” Fitzpatrick said. a portion of your dinner before you start eating. Fill “Cook extra grains, proteins, and vegetables to use in different dishes up on protein and vegetables first so you don’t load throughout the week.” up on rice, potato, pasta, or bread—all starches Planning meals ahead of time can take a lot of the frustration out of that add fewer important nutrients and meal time. Look at your upcoming schedule for the week before grocery contribute less to a healthy diet. shopping and make a plan, taking into consideration what you already have available, sale items, and seasonal produce, Fitzpatrick said. Get your family involved by asking them to help create the menu. 32 / BANGOR METRO Spring 2024
BUILDING
GOOD HABITS
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9. FIND SOME ME TIME Taking a little time to yourself for more than just basic hygiene (though that’s important too and can be its own challenge when contending with kids and a busy life) can improve your physical and mental wellbeing. Self care can mean a lot of different things, whether it’s taking time to exercise, finding a counselor to care for your mental health, or nurturing your spiritual practices. It all boils down to taking care of yourself and meeting your own needs, which in turn means you’ll be in a better space to support others, do your job, and accomplish the things that are important to you. Self care looks different for everyone, but taking a little time to relax with a book, pray, meditate, or enjoy a warm bath are simple ways to add a little calm and focus into your day. 10. GET OUTSIDE One simple way to improve your overall health is to get outside and spend some time in nature. Whether you’re getting physically active or simply taking in the natural world, time spent outdoors is good for your mental health and stress reduction, according to the Centers for Disease Control and Prevention (which also reminds you to use sun protection while you’re enjoying the great outdoors). Try trading some screen time for time spent outside, whether it’s sitting in a park, hiking through the woods, or paddling a kayak. Mother Nature can help improve your mood through increased endorphin levels and dopamine production, which promotes happiness, and help lower your blood pressure and cortisol levels, also known as stress hormones. Be present, taking in deep breaths, listening to the sounds around you, and feeling the sun’s rays.
WHAT’S THE BEST WAY TO STICK TO A HEALTHY HABIT? Is it repetition? Making sure it fits into your lifestyle? Tama C. Fitzpatrick, RDN, LD, CDCES, a dietitian at Northern Light Surgical Weight Loss, says it’s both. “Changing habits and behaviors can be challenging,” Fitzpatrick said. “Trying to change too many habits at once usually leads to burnout. It is best to focus on just one to two changes at a time and set S.M.A.R.T. goals.” Fitzpatrick explains S.M.A.R.T. goals this way: SPECIFIC: Be specific about your goal. Avoid setting a goal that is too broad, such as, “I want to lose weight.” Think of a behavior or habit you could change to help with the goal of weight loss. For example, “I’m going to incorporate X number of fruits and vegetables daily.” MEASURABLE: The goal should be measurable, so you can track changes if they occur. ATTAINABLE: The goal should be small enough that it is within reach, keeping you motivated to try. REALISTIC: Can you reach a satisfying result by putting in reasonable effort? TIME-BOUND: Set a time limit for short- and long-term goals. And remember that healthy habits do not form overnight, Fitzpatrick said. Some studies show it takes about 10 weeks for a new habit to form. “Be patient with yourself and persistent in practicing healthy habits,” she said. “When a goal doesn’t work, revise it rather than giving up. Practice makes progress.”
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Z
THE VIEW FROM HERE
j
z Happy-Ever-After BY EMILY MORRISON
B
He doesn’t need to bring me coffee in bed (though he does) or do everything I thought a man should do (like take out the trash, fix the car, pop a top, and walk around in a white T-shirt while I cook dinner). And I don’t need to exhaust myself on a treadmill to appreciate what I look like in the mirror. I enjoy making my own coffee, taking the trash to the transfer station, and watching my husband wear a pink apron as he whips up something in the kitchen while I sip on something fizzy. Nobody’s saving anybody. Nobody’s desperate. Everybody’s got wrinkles and winter weight to work off. And we’re happy. We’re really, really happy. What’s more, we compliment our teenage daughters on their character instead of their appearance. And, sure, they grew up on Disney and Taylor Swift music videos. But we’ve also taught them they can do hard things, like go off far away for college. They can do their own laundry. Gas up their own cars. Take challenging classes. Manage work, sports, and time with friends. They don’t need some hero to save their day, and they certainly don’t have to wear less, unless they want to. Be proud of what you’ve got, girlfriend! My girls remind me of one of my favorite movies I saw with my mom when I was in my teens, “Steel Magnolias.” It’s got an all-star cast, and if you haven’t seen Julia Roberts as the feisty Shelby and Sally Fields as her feistier mother, you need to rent, buy, or stream it ASAP. Without giving too much away, the meaning is in the title. These southern belles are not delicate flowers, like the stereotype of their time. They’re steel magnolias. Strong and vibrant. Opinionated and resilient. Loving and imperfect. Those are the kind of stories I want to read, watch, and write. Because that’s the sort of woman I want to be and to raise. And we all live happily-ever-after.
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WHEN I WAS YOUNGER, I watched a lot of Disney. First, you should know my parents are movie lovers, news junkies, and TV-aholics. With unlimited access to the “boob tube,” my early life as a media connoisseur prepared me for a future as either a Hollywood actress, tabloid journalist, or film critic. Today, I’m an English teacher and magazine columnist. Who’d have thunk it, huh? Back then, I never would’ve. Watching a lot of happily-everafter flicks, reading the news and glossy mags, covering my eyes while Dad binge-watched movies like “Die Hard” and “Rocky I, II, III, and IV,” I wondered what girls like me, who grew up to be women, could actually do in real life. Was I supposed to be a Disney princess? A model? A damsel in distress, like the broads in all those action films who could never seem to find a shirt that buttoned all the way up? Well, except Adrian. I don’t remember Rocky’s wife ever wearing anything that scandalous. She was a good girl, she was. And I was a good girl, too. Bookish and nerdy, I went to church every Sunday. But loving the Lord didn’t stop me from reading Harlequins in my spare time, and I wasn’t the only one reading ’em. My grandmother read bodice-rippers, and she was the very best woman I knew. In fact, we were probably reading the same tawdry tales about the same damsels wearing the same deep V-necks. Trust me, a V-neck would’ve done nothing for me then. My point is, looking back, I think it took several decades to recover from the cultural brainwashing the media of the mid’80s subjected us to, because make no mistake, it really did a number on us Gen X girls. How so? Every single image we saw only reinforced the idea that women needed to be nice, desperate, and pretty, and it’s a tall order to be kind and beautiful while utterly forsaken. Somewhere around age 40, I figured out I don’t have to be perfect to be loved. I don’t have to be a size 2, plastic, perky-boobed woman to be happy. Nor do I need my husband to save me.
EMILY MORRISON is a high school English teacher, freelance writer and editor from coastal Maine. She is living happily-ever-after with her handsome husband, three beautiful children and two beloved dogs. And a cat.