RI Fit Magazine, Volume 1 Issue 3 by Rhode Island Small Business Journal

FIT FITNESS HEALTH WELLNESS

Rhode Island Guide to farmers markets & organic foods

FREE volume one issue three

Confessions of a

VEGETARIAN NEWBIE

food additives you must avoid

PLUS Harvest Calendar Where to Pick Your Fruits and Vegetables Local Salsas and Sauces from Poblano Farms

GARDENERS ARE ATHLETES TOO

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FIT FITNESS HEALTH WELLNESS

from the founder

John A. Resnick Founder Ralph Coppolino *V -V\UKLY

If you want time to fly by, my advice to you is to start a magazine. I can’t believe that we are on Issue 3 already! This issue will be the first of many “special feature” issues. Along with our monthly fitness, health and wellness articles, we have produced what will be an annual “Rhode Island Guide to Farmers Markets and Organic Food.” Rhode Island is a treasure trove of locally grown foods. In fact, according to a new survey by Strolling of the Heifers, a Vermont-based local food advocacy group, we are the 6th best state in the country when it comes to providing local food to its residents. With all the farmers markets in Rhode Island this upcoming season, there is never going to be a better time to step out of the supermarket and fill your plate with amazingly fresh local food. If you still haven’t taken the plunge and started shopping at a farmers market near you, here are my top reasons why you should give one a try.

Gil Lantini 4HYRL[PUN +PYLJ[VY Mike Casale :LUPVY +LZPNULY Tina Farinelli :HSLZ (ZZVJPH[L Pam Walsh ,KP[VY Contributing Writers 4PJOLSSL *VSSPL

You will be feeding your family the freshest food available. Rhode Island farmers markets offer the freshest food around—usually only hours from the field—so you get top quality, perfectly ripe flavor. When you sink your teeth into perfect, locally grown fruits and vegetables, you will ask yourself, “Why bother with any out-of-season produce again?” Farmers markets are great places to take the kids as it’s a great way to get them excited about trying new foods. You can find even more reasons to take your kids to the farmers market in the RI Fit Kids section located in the Guide. Shopping organic is healthy as farmers markets attract vendors who use organic growing methods, meaning you gain access to foods that are GMOfree and free of synthetic pesticides. My favorite reason to go to local farmers markets is because it’s a social experience. Farmers markets are lively social venues where you bump into friends and neighbors, and meet local farmers face-to-face. There is nothing better than enjoying some fresh air and sunshine, and talking with your local farmers, your friends and other random shoppers. It’s a wonderful social experience. So take a copy of our Rhode Island Guide to Farmers Markets and Organic Foods and enjoy a great time!

Live better!

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RIFIT | Fitness, Health and Wellness

contents

volume one issue three

INSIDE THIS ISSUE 9 RI Fit News 10 Fitness Technology & Products 13 Keeping You On Pace

16 Running Safety 18 Freedom of Movement Through Gyrotonic 21 Guide to Farmers Markets & Organic Foods 22 RI Fit Kids 24 Local Farmers Market Guide 26 Buying Food Locally 27 Organic Foods Never Looked (& Tasted) So Good 28 Places to Pick Your Own Fruits and Vegetables in RI 31 Salsas and Sauces That You Can Feel Good About Eating! 32 5 Food Additives You Must Avoid

34 Fit Over 50 - Rebecca Briggs 36 Confessions of a Vegetarian Newbie 38 2014 Rhode Island Harvest Calendar 40 Farm Fresh Rhode Island 42 Nutrition on the Road 45 Don’t Let Your Exercise Ruin Your Diet 47 The Basics of Back Pain 48 Maximize Your Life - Review of Jillian Michaels Tour 51 Recipe of the Month - Dave’s Fresh Marketplace 54 EVENTS 60 RI Fit Bits

ON THE COVER

Cover Story Rhode Island Guide To Farmers Markets & Organic Foods Featured Nonproﬁt Farm Fresh RI

56 ^^^ YPÄ[THN JVT c volume one issue three

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LOCAL FIT NEWS

The Rhode Island Foundation B O O S T S

F A R M - T O - TA B L E

I N D U S T R Y

Rhode Island’s 1,200 farms still generate a healthy $65 million in sales, but an innovative new movement is hard at work turning Rhode Island into a national leader by adapting an old model–small, organic farms–to modern times. To promote the farm-to-table industry, the Rhode Island Foundation is promoting the leaders of the movement in a PSA that local TV stations and cable providers are running. Pat’s Pastured in North Kingstown is one of the “stars.” The 100-acre spread combines a grass-fed, pasture-raised livestock operation with a farm store. “We believe in kind of creating a farm environment where animals get to express their full potential and grow in a healthy and humane way,” says owner Patrick McNiff. “Our business in Rhode Island is really unique in that agriculture had been on the decline for many years. Now it’s kind of growing more and more as more people are interested in the local food movement,” he says. “So we’re seeing more and more farmers come back and be involved in Rhode Island agriculture and the Rhode Island economy.” McNiff sees a lot of economic potential in the changing face of farming, pointing to groups like Farm Fresh Rhode Island, which promotes local farms as a means to providing fresher, healthier food while strengthening community-based businesses. “We have them all across the state and we have programs in terms of education that try to bring people in,” he says. “What we’re trying to do is, when we’re at the farmers market, put farmers in direct contact with the consumer and make that connection stronger.” McNiff of Pat’s Pastured points to another growth area. “We have some of the best restaurants in the world, in the country here. We sell to them and they’re really interested in buying local and supporting their local farmers and ﬁshermen. I think

it’s a great opportunity to kind of link up with the farm-to-table movement through different restaurants that are based here in Rhode Island,” he says. McNiff is not alone in his belief that the growing farm-to-table trend has a lot of promise. Melissa Denmark, pastry chef at Gracie’s Restaurant and Ellie’s Bakery in Providence, says using locally-grown foods enables chefs to bring diners back again and again by offers menus that change with the harvest. “Here at Gracie’s we work really hard to use the seasons as inspiration for our menus. Farm-to-table for me means that we wait all year for some of these seasons. And we take everything we can out of them,” she explains. One of Melissa’s colleagues at Gracie’s is another believer in the farm-to-table movement. “My experience with Farm Fresh has been great over the years. They’ve really expanded immensely over the past few years. It’s been great to see them grow. It’s what makes sense to me as a chef, to utilize local and sustainable products from the great state of Rhode Island,” says Executive Chef Matthew Varga.

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FITNESS TECHNOLO ICEdot

HEALTH ID HealthID is changing how you manage and share your medical information with its simple mobile health manager and NFC (Near Field Communication). The inspiration came after CEO/ Founder Angelo A. Pitassi, Jr.’s youngest son was diagnosed with type 1 diabetes. Pitassi of Cranston, Rhode Island says, “I was amazed at the lack of innovation in this space. Managing your personal health information isn’t easy and there has to be a better way.”

ICEdot is taking personal safety for action sports to a new level with the ICEdot Crash Sensor. The Crash Sensor will mount onto any helmet. When paired with the ICEdot app on a smart phone, the system is able to detect motion, changes in forces and impacts. In the event of critical forces, the device triggers the app over low-energy Bluetooth to sound an alarm and initiate an emergency countdown. Unless the countdown clock is stopped, the app will then notify your emergency contacts and send GPS coordinates of the incident so that appropriate follow up actions can be taken. The Crash Sensor app is available for iPhone 4S and later. An Android version is available for Nexus 4 and 5 phones. For other Android devices running 4.3 or later, the app is considered public beta. Currently, they cannot support Samsung phones. Cycling, skiing, back country travel, team sports, and motor sports all involve significant risks and those risks aren’t going to stop you, but the ICEdot will help you participate in your adventure sports responsibly. The ICEdot Crash Sensor is $149.00 and can be purchased at www.icedot.org/en/shop

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“Today, HealthID Profile (or HIP) is a simple, patent pending mobile health and wellness manager that works with unique HealthID Bands or Cards and the key technology we use is NFC…it requires a simple tap,” states Pitassi. HealthID’s technology activates with a “tap” from any NFC smartphone to immediately view a person’s emergency medical information. No NFC? No problem! Access the same medical profile from any smartphone or PC by entering the unique HIP Code (located on every HealthID product) at healthid.com. NFC is available with almost all new smartphones and tablets. Verizon Wireless featured the new NFC HealthID Bands at their booth during the 2013 Consumer Electronics Show in Las Vegas. Now HealthID has made them available online at www.healthid.com and with other retailers throughout the United States. HIP focuses on 3 key areas: medication compliance, chronic disease management, and efficient communication of personal medical info in either an emergency or routine doctor’s visit. Best of all, HealthID does it with one simple solution. To see how we are changing the way you manage and share your personal health information, visit healthid.com!

OGY AND PRODUCTS AVA’S YOGA BAGS

While in her early twenties, Rhode Island’s own Ava Martinelli lli founded a very profitable and successful company and later sold it after working there for twenty-one years. She started the practice of yoga to balance the high demands of her business. Over time it helped do just that and her practice deepened. It has “tuned her in” spiritually and allowed her to appreciate and embrace the “present moment”. These bags are Ava’s latest project and were created because of her love e and dedication to yoga which she has been practicing for the e last eight years. Transporting all your supplies to yoga class has never been easier now that you can keep all your things in one very fashionable yoga bag that is both practical and Ecofriendly. These unique bags are made in India from recycled d denim and have all been blessed. These chic bags have an adjustable and removable shoulder strap (that also doubles as a stretching strap during practice) and are loaded with pockets and brightly-colored zippers. Tired of carrying multiple bags to yoga class? These carefully crafted yoga m bags will hold up to two standard size or one large thick foam mat and a 20-ounce water bottle and you will still have lots of ng extra space for miscellaneous items like a cell phone, clothing and a towel.

Now everyone is able to purchase these bags online at www.avasyogabags.com or by calling Ava directly at 401-225-0042.

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FITNESS

KEEPING YOU ON PACE by Michelle Collie, Providence, RI

Let’s face it. Mothers are important—to everyone. And there is no better time than spring to celebrate the mothers in our lives. My life is surrounded by amazing mothers— my friends, colleagues, in-laws, my sister and my own mother. The joy and challenges of motherhood are similar to the joy and challenges of being a runner. I wonder if that is the reason so many mothers are runners! Mothers run 5Ks and marathons. They run every day or once a week. Some mothers run slow and steady, while others run mighty fast, in all of nature’s elements. Mothers run for physical health, for weight loss or maintenance, for mental health and stress relief, for solitude and time to think, or sometimes in groups to foster friendships. Mothers run to increase their energy and to help them relax and sleep. Others run to set an example for their children. Sophia Shibles, an interior designer and mother of two boys explains, “Running is sacred to me; it is my time to let my mind wander, or to sweat out the stress. It’s time I put aside to take care of me. For these reasons, I am a better mother when I run. I have always run with my children. They understand and respect what it is to take care of one’s body and mind through

The joy and challenges of motherhood are similar to the joy and challenges of being a runner.

exercise. And they take pride in seeing their mom cross the finish line at all the races they are dragged to!” Despite the benefits, many mothers struggle to find the time to run, or they feel guilty for choosing to go for a run over spending time with their children. However, a recent study (published in Pediatrics, the official journal of the American Academy of Pediatrics) was the first to indicate a direct link between the activity level of a mother and her child. The study analyzed the physical activity levels of 554 mothers and preschoolers and was the first to show children are not naturally active and take cues from parents in regard to physical activity. Perhaps this study will extinguish any guilt a mother has about taking the time to run! “I love running because it’s a sport that truly measures what you’re made of,” explains Rachel Colaiace, a mother of two and a fund development officer at The Women’s Fund of RI. “Running is not about your equipment, the conditions, or the runner next to you. It’s all about your ability to put your own legs, heart and mind into a space where any physical discomfort transcends to something that feels a lot like flight. I hope my kids understand that their own success and fulfillment will never be about the ‘stuff’ they acquire but about their ability to dig deep into what they’re made of and discover what makes them fly.’’ I run for every reason mentioned here. Last week, my reasons for running included stress relief, listening to my book, burning the calories from the ice cream I enjoyed, and holding tight to my commitment to a training plan. Finally, I run because I can. Running helps me celebrate, honor, and cherish my health and my role as a mother, and helps me stay on pace. Michelle Collie PT, DPT, MS, OCS is a Physical Therapist, the owner and CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children. She can be reached at mcollie@performanceptri.com.

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FITNESS

Running Safety by Samantha A. Demers, Cranston, RI

As a personal trainer, I often like to drive my clients with a mix of traditional exercises, kettlebells, resistance bands, and martial arts techniques. Being a certiﬁed self-defense instructor in the art of Kuntao Jiu-Jitsu, I apply the principles of my self-defense training throughout my life. While challenging my clients by having them running outside, I remain aware of the safety in numbers and always schedule these runs in the daylight. As I was developing a passion for triathlons, I found myself running

look at each of these, but ﬁrst let me emphasize that the primary objective is to get away safely. If you can avoid ANY contact/ altercation by running away, take that measure ﬁrst. 1. LISTEN TO YOUR INTUITION That little voice inside our heads, our inner being, the thing we end up trying to rationalize with, analyze, or worse, just completely ignore as we get older, is always right! Examples You want to try a different path on your run or you want to explore an area, but for some reason you feel a negative vibe or warning, and you don’t know why. You see somebody a block away from you and you get an uneasy feeling. Do you brush it off and ignore it, or do you trust the warning and run a different route? Your intuition, your guidance system, is always right. Do what feels good to you.

alone at any hours that were available–typically early morning or late in the evenings, and not in the daylight. Remaining focused on my safety, I always follow the rules for safe running: running against traffic, carrying my phone in case of an emergency, avoiding dimly lit areas, wearing clothing that makes me visible to others, carrying a flashlight, or even using an application on my phone to stay visible on the roads. But what if we adhere to all these precautions and still find ourselves in an unwanted situation? Would you know what to do? This is where the knowledge of basic, realistic self-defense can help any athlete.

2. BE AWARE OF YOUR SURROUNDINGS Paying attention to what and who is around you, as well as where you are heading, is not paranoid behavior. Not everyone is out to hurt you, but being mindful of your safety may allow you to avoid a life-threatening situation. Try not to talk on your phone in a public place and don’t wear headphones while running/walking so you can hear people running, riding, or driving around you. Example If you do come upon someone approaching from the opposite direction, it is recommended to give that person a wide berth. Be sure to acknowledge the person’s presence. Not only is it a courteous thing to do, but it also shows conﬁdence and assertiveness. An assailant wants an easy, timid, and vulnerable target. Showing conﬁdence, even by a look or head nod, may prevent a selfdefense situation.

If possible, the ﬁrst thing you want to do is try to remove yourself from the situation and not get into a physical altercation. If you are unable to run away, here are three self-defense concepts for your safety. These can be used individually or in combination.

3. FIGHT BACK Know that you have the right to protect yourself, and in certain situations, a physical act of self-defense is needed. Having a predetermined self-defense game plan or an emergency response technique (ERT) will aide your self-defense.

The ﬁrst is to listen to your intuition, the second is to be aware of your surroundings, and the third is to ﬁght back. Let’s take a

Your emergency response technique should be a quick

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FITNESS

If possible, the first thing you want to do is try to remove yourself from the situation and not get into a physical altercation technique that will help you to get to safety as quickly as possible. Below are three highly effective strikes that should be practiced safely and with proper equipment. If you do not have martial arts equipment, such as mitt pads or a punching bag, a pillow can also be used to help you practice. After you practice the strikes below, determine which feels most comfortable to you and you should then let that be your go-to strike, or your Emergency Response Technique. HAMMER-FIST 1. Stand in your self-defense striking stance: Stand with your dominant leg back and feet shoulder-width apart. Your hands are up and open toward your adversary. • 2. Make a fist with your dominant hand by clenching your hand. Use the meaty part of the side of your hand to strike down on your adversary’s nose like a hammer. 3. Exhale and rotate your core and hips to give full power as you strike. OPEN-PALM 1. Stand in your self-defense striking stance. 2. Use the heel of your palm to strike your adversary in the face. 3. Exhale and rotate your core and hips to give full power. FINGER POKE/ FACE RAKE 1. Stand in your self-defense striking stance. 2. Using all four fingers, throw your hand out to strike your adversary’s eyes. 3. With your nails, scratch the adversary’s face. The Face Rake has a great secondary benefit: it provides a means to identify the assailant later with the marks left on their face.

Samantha A. Demers is an A.C.E. Certiﬁed Personal Trainer, a First-Degree Black Belt, triathlete, and a certiﬁed instructor at The Academy of Kuntao Jiu-Jitsu: Realistic Self-Defense Training & Fitness Center in Cranston, Rhode Island.

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FITNESS

Freedom of Movement Through Gyrotonic

by DeeDee Potts, East Greenwich, RI

GYRO means spiral and TONIC means a zest for life. The system of movement has been around since the 1980‘s. So why have most people never heard of it? Well, for one thing, movement systems such as GYROTONIC® first find their way to small niche populations where they tend to remain for a bit until eventually winding their way to mainstream consciousness. THE GYROTONIC EXPANSION SYSTEM® was founded by Julio Horvath, who was a dancer, thus the dancing population was the primary niche to be introduced to this method. It makes sense that dancers as well as professional sports athletes are acutely aware of what’s new, exciting and beneficial in the way of movement since moving is their

GYRO means spiral and TONIC means a zest for life, and the system of movement has been around since the 1980‘s. 18

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life. They are focused on remaining in their respective discipline for as long as possible. They know that injury shortens, or in many cases, ends careers; therefore, they keep their bodies strong, resilient and tension-free with various forms of exercise, such as GYROTONIC®. So what exactly is it? The movements are multi-dimensional and increase the functional capacity of all ages and abilities. GYROTONIC® involves apparatuses such as the pulley tower unit. The session unites and connects the body as a whole in a fluid, continuous workout experience, rather than working the body in segments—pecs, abs, biceps—like most traditional fitness apparatuses. Through a combination of arching, rounding, side bending and spiraling, the body becomes freer, more open and less blocked. It is a complete system of exercise that articulates your joints, raises energy in the body, stimulates acupuncture points and improves posture. Some describe it as realigning and adjusting your body back to its optimal form. The system emphasizes the idea of stabilization through contrast. For example, think of reaching up through the crown of your head while lengthening your legs and feet into the floor with equal, opposing energy.

A session will begin with a warm-up before starting on the apparatus. Movement starts in the spine and progresses to the arms, neck and shoulders. Pulley straps are attached to the feet to support the legs through stretching and strengthening exercises, while simultaneously working the abdominal muscles. Benefits include better coordination, increased range of motion, less stiffness in the joints and muscles and a simultaneous stretching and strengthening of the body. Anyone can do it, regardless of age or state of health. Those with fibromyalgia, MS, arthritis and extreme body tightness find a Gyrotonic® practice appealing because the pace and intensity is adjustable without losing any of the effectiveness. GYROTONIC® is not considered cardiovascular work; however, familiarity and mastery of the movements leads to greater intensity and less limitation of speed, which raises heart rate and builds heat. DeeDee Potts is the owner of PWB by deedee Studio in East Greenwich, in business for over 10 years. She is a certified pilates instructor and licensed GYROTONIC teacher as well as creator of PWBbarre. She inspires people to lead a fitness and wellness lifestyle through balanced training methods and eating locally grown, organic food.

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Rhode Island guide to

farmers markets & organic foods

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Activities for the Farmers Market The farmers market is a great place to bring your kids for so many reasons. The farmers market allows you to provide your family with wholesome, healthy food while supporting your local community at the same time. A visit to the local farmers market is an opportunity to support local growers by purchasing freshly picked fruits and vegetables, but it can also be a great learning experience for your kids. The following activity suggestions will ensure a successful visit and excitement for future visits to your favorite Rhode Island farmers markets. Let them buy their own food. Depending on the age of your kids, give them a couple of dollars to buy some of their own food to bring home. This in itself is a great learning experience. Will they think long and hard about what to buy? Or will they buy the ﬁrst thing they see? Learning to shop wisely for food and to consider all the options are great life skills to develop. This will also enhance their math skills and teach them the monetary value of food. It will also build their conﬁdence in social interaction with adults. Plan a scavenger hunt. For younger kids, before heading out, create a scavenger hunt list for various items at your local farmers market. As you shop, your kids can keep busy searching for the foods, objects, and farmers on their lists. Learn about nutrition. For older kids, the farmers market provides an opportunity to learn about nutrition and why real foods are so important to maintain a healthy body. If your kids compete in sports, you can teach them why nutrients will make them better athletes. Even if

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they don’t play sports, it’s important that they understand that healthy, locally grown, organic food is packed with vitamins and minerals that make them stronger, smarter and healthier. Farmer questionnaire. Most farmers are happy to spend a short amount of time talking with kids about their products. Help your kids create a list of fun questions to ask some of the farmers. What is a typical day for a farmer? How many different kinds of crops do they have? Or how long does it take to grow their crop, etc.? Find and purchase an unusual fruit or vegetable. Have your kids help you ﬁnd some produce that you would normally not keep in the house. Buy it, take it home, and have the kids help cook it for dinner.

This is a great way to introduce your family to a variety of different foods, and enjoy something new. There are so many farmers markets to visit in RI this upcoming season, and each week can bring something new to learn and enjoy. Farmers markets are a great time for families, and with all different types of wonderful, organic, locally grown food, there are so many great ways to teach kids the basics of eating healthy for the rest of their lives. It may take some effort on your part, but the farmers market can be a fun family outing. Who knows, you may end up creating some of those fond memories that your kids can eventually pass on to their kids. Create a local meal. As you are strolling around the farmers market, pick up a variety of ingredients to make a mostly local meal. (Most of us cannot get salt and olive oil from the market, of course.) Have the kids help make the meal and recap where each ingredient came from. Ultimately, healthy eating, and healthy shopping, is not just about fueling up or providing the “correct” mix of nutrients for your family. It’s an opportunity to reconnect both with the food you eat, and the people who grow it. The more you can engage your kids in the full range of pleasures of selecting, buying, preparing and cooking real, sustainable food, the better equipped they’ll be to make wise food choices in the future.

Dave’s Knows Organics W W W. D A V E S M A R K E T P L A C E . C O M Organic is not just a word. At Dave’s Marketplace, we ensure that our organic products come from farmers dedicated to environmental sustainability. We hold our organic partners accountable and only bring our customers the freshest, highest quality products.

Pesticide Free Tasty as can be

Naturally Grown With your health in mind

Superior Quality Handpicked for absolute freshness

Visit one of our 9 locations today! Coventry • Cumberland • East Greenwich • Little Smithﬁeld Smithﬁeld Crossing • Quonset • Hoxsie • West Shore Road • Wickford ^^^ YPÄ[THN JVT c volume one issue three

local far Bristol County Barrington Farmers’ Market Barrington Congregational Church, UCC 461 County Rd., Barrington Sa, 9 am–noon, to Oct 26 Colt State Park Farmers’ Market Hope St. & Asylum Rd., Bristol F, 2–6 pm, to Oct 25 Haines State Park Farmers’ Market Haines Memorial State Park Haines Park Road, Barrington W, 2–6 pm, to Oct 30 Mount Hope Farmers’ Market Mount Hope Farm, 250 Metacom Ave., Bristol Sa, 9 am–1 pm, to Oct 26

Sandywoods Farmers’ Market Sandywoods Center for the Arts 43 Muse Way, Tiverton Th, 4–7pm, to Oct 31

Providence County

Kent County East Greenwich Farmers’ Market Academy Field, Church & Rector Streets M, 3–6 pm, to Oct 7

Broad Street Farmers’ Market Algonquin House, 807 Broad St., Providence Sa, 8:30 am–noon, to Oct 26

Goddard State Park Farmers’ Market 345 Ives Rd., Warwick F, 9 am–1 pm, to Oct 25

Brown University Farmers’ Market Wriston Quad Thayer & George Streets, Providence W, 11am–noon, to Oct 30

W. Warwick/Thundermist Market Thundermist Health Center 186 Providence St., West Warwick Th, 3–6 pm, to Oct 31

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Newport / Long Wharf Farmers’ Market State Pier 9 Long Wharf at Washington Street, Newport F, 2–6 pm, to Oct 25

Armory Farmers’ Market Dexter Park by the Cranston Armory Parade & Hudson Streets, Providence Th, 3:30–7 pm, to Oct 31

Greene Farmers’ Market Greene Public Library, 179 Hopkins Hollow Rd. Tu, 4–7 pm, to Oct 15

Aquidneck Growers’ Wednesday Market Along the shaded walk Memorial Boulevard & Chapel St., Newport W, 2–6 pm, to Oct 30

Burrillville Farmers’ Market Stillwater Mill Complex 100 Tinkham Lane, Harrisville Sa, 9 am–12:30 pm, to Oct 26

Newport County

Capitol Hill Farmers’ Market RI Department of Health 3 Capitol Hill, Providence Th, 11 am–2 pm, to Sep 26

Aquidneck Growers’ Saturday Market Newport Vineyards & Winery 909 E. Main Rd., Middletown Sa, 9 am–1 pm, to Oct 26

Cranston Whole Foods Farmers’ Market Garden City 151 Sockanosset Cross Rd., Cranston Tu, 3–7 pm, to Oct 22

rmers markets guide Downtown Farmers’ Market Kennedy Plaza, Washington St., Providence Tu, 3–6 pm, to Oct 29 Fruit Hill Farmers’ Market Rhode Island College 600 Mount Pleasant Ave., Providence Th, 4–6 pm, to Oct 3 Greenville Farmers’ Market St. Thomas Episcopal Church Rte. 44, Greenville M, 3–6 pm, to Oct 8 Hope Street Wednesday Farmers’ Market Lippitt Park, 1059 Hope St., Providence W, 3–6 pm, to Oct 30 Hope Street Saturday Farmers’ Market Lippitt Park 1059 Hope St., Providence Sa, 9 am–1 pm, to Oct 26 Johnston Farmers’ Market Memorial Park, 1583 Hartford Ave. M, 2–6 pm, to Oct 28 North Providence Farmers’ Market Governor John Notte Jr. Park, off Rte. 7 1675 Douglas Ave. F, 3:30–6 pm, to Sep 13 Neutaconkanut Park Farmers’ Market Neutaconkanut Park, Plainﬁeld St., Providence M, 3–6 pm, to Oct 28 Northwest Farmers’ Market Petersen Farm, 451 Putnam Pike, Glocester Su, 11 am–2 pm, to Oct 13 Pawtucket Slater Park Farmers’ Market Slater Park, Pawtucket Su, noon—3 pm, to Oct 27

Pawtuxet Village Farmers’ Market Rhodes on the Pawtuxet Parking Lot 60 Rhodes Pl., Cranston Sa, 9 am–noon, to Nov 23

Richmond Farmers’ Market Richmond Town Hall Rte. 138 at Richmond Townhouse Rd. Sa, 9 am–12:30 pm, to Oct 26

Providence Alternative Market TMH Arena Lot 1111 North Main St. Sa, 10 am–2 pm, to Oct 26

South Kingstown URI Farmers’ Market URI East Farm 2095 Kingstown Rd., South Kingstown Sa, 8:30 am–noon, to Oct 26

Providence Whole Foods Farmers’ Market University Heights 601 North Main St., Providence M, 3–7 pm or dusk, to Oct 21

Wakefield/Marina Park Farmers’ Market Marina Park, South County Hospital exit off Rte. 1 2 Salt Pond Rd., Wakeﬁeld Tu, 2–6 pm, to Oct 29

Scituate Farmers’ Market Village Green, Scituate Art Festival Grounds West Greenville Road & Silk Lane, North Scituate Sa, 9 am–noon, to Oct 5 Woonsocket Farmers’ Market Thundermist Health Center, 450 Clinton St. Tu, 3:30–6:30 pm, to Oct 29

Weekapaug Farmers’ Market Weekapaug Fire District Ofﬁce 4 Wawaloam Ave. F, 8:30–11:30 am, to Aug 30 Westerly/Avondale Farmers’ Market Heart of Avondale, 93 Watch Hill Rd., Westerly F, 3–5:30 pm, to Sep 27

Washington County Block Island Saturday Farmers’ Market Negus Park, 100 Ocean Ave., Block Island Sa, 9–11:30 am, to Oct 12

Westerly/Pawcatuck Farmers’ Market Just past The Bridge restaurant 85 Main St., Westerly Th, 10 am–2 pm, to Oct 17

Block Island Wednesday Farmers’ Market Manisses Corner High & Spring Streets, Block Island W, 9–11:30 am, to Oct 2

Wickford Village Farmers’ Market Town Parking Lot 63 Brown St. Th, 3–7 pm, to Sep 26

Charlestown Farmers’ Market Church of the Holy Spirit, 4150 Old Post Rd. F, 9:30 am–1 pm, to Aug 30 Fishermen’s Memorial State Park Market 1011 Point Judith Rd., Narragansett Su, 9 am–1 pm, to Oct 27

buy local eat well

For more information visit www.riﬁtmag.com

^^^ YPÄ[THN JVT c volume one issue three

Buying Food Locally Small Investments, Big Returns by Nathan Charpentier, PharmD, Providence, RI

Investing in Sustainable Farming and Organic Produce

Eating healthier can be more expensive if you are striving to buy exclusively organic, local, pasture-raised and sustainable meat and produce like veggies and fruits. We are given countless opportunities while grocery shopping to make decisions on whether an extra few dollars for the organic pepper or cage-free eggs or chicken breast is worth it. Next time you are faced with this likely question, consider how your purchase today, although seemingly small and insigniﬁcant, can be an ongoing investment for your own long-term health and also for your community.

Next time you spend your money on a local, chemical-free/ organic food, give yourself some credit! Aside from having a great meal, you are also supporting the local economy and health of your community by investing in the beliefs, values and growth of sustainable food. Granted, you may be chipping in some extra coin, but local farmers typically don’t have large economies of scale; hundreds of acres of near-perfect, genetically-modiﬁed, gigantic crops; tens of thousands of gallons of pesticides and chemical fertilizers; and an army of six-ﬁgure lawyers and businessmen. No, they tend to have several crops with a few visual impurities or beauty marks, and maybe even a little bit of dirt with minimal use of toxic chemicals and, in some cases, a very personal relationship with you!

Save your local farmers and save your health future for more conscious consumerism Non-Organic and GMO Foods Big brand names and corporations have typically been structured on maximum profit/cost-cutting models. They use the known benefits of foods like vegetables and meats to arguably market products incorrectly as “natural” and “healthy”. These foods are far from their natural states in that they can have genetic alterations and be ridden with pesticides and other harmful chemicals. Unfortunately, these big agriculture companies also hold a majority of the market, giving them great power over consumer influence. Most of these practices are non-sustainable and are being reported to cause things like nutrient depletion and wildlife endangerment. In factory farms, animals are fed things they aren’t meant to digest and they suffer. Then, the quality of meat we receive suffers as well. Factory farming and genetic modification started with good intentions, but more and more research is telling us that old-fashioned farming techniques and organic products are much more nutrient-rich and safer for our guts and environment. It is a hard argument in the least to say that things like sawdust, antibiotics, hormones and corn are good for cows, let alone humans consuming those cows. What if you can’t afford all your purchases to be organic? Well, check out the EWG’s “Dirty Dozen” and “Clean Fifteen” list for foods that are less risky to buy nonorganic. Sometimes companies cannot afford the USDA organic trademark, but still practice sustainable farming and minimal chemical use.

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In conclusion, what our local farmers need is more support. Save your local farmers and save the future of your health by being a more conscious consumer. You can help the locally sourced, humanely raised, organic markets grow, one great meal at a time! The more that you and I can persuade our friends, family, and people we know to start purchasing quality food from humanely raised, wild-caught, sustainable, and/ or local resources, the more demand there will be for these quality products in the marketplace. Our grocery decisions now are also an investment for our long-term health, and the long-term health and growth of our community. Nate Charpentier, PharmD, RPh has been trained in how to manage health and disease using pharmacological intervention. He believes food is the most important pharmacological choice we make on a daily basis. His website, GrassFedFarmacy.com, is a new start-up for health awareness. He an active member and coach in the CrossFit community.

Organic Foods Never Looked (& Tasted) So Good by Rebecca J. Briggs, Wakefield RI

You resolve to get healthy this spring and are ready to go clean, green and GMO-free. But wait, “Ouch,” you do a double take in front of the organic kale and strawberries, and, “Yikes! The organic, nonGMO hemp milk is how much?!?” Before you switch gears and buy only a few organic items, filling your cart with conventional groceries instead (that don’t say Certified Organic, and don’t disclose whether they contain GMOs), ask yourself if you know what one of the recognized toxic chemicals in GMOs, like glyphosate, does inside your body. If you don’t know the answer, think twice, Google it, and keep reading. How do GMOs and glyphosates undermine our health? GMOs are the result of a laboratory process where genes from one organism are extracted and artificially forced into the genes of an unrelated plant or animal. The foreign genes may come from bacteria, viruses, insects or animals.* These new forms create havoc with human processes, mainly by delivering toxins into our liver and bloodstream after bypassing the once strong defense of our gut’s immune system, which also happens to get destroyed by the GMO chemicals like glyphosate.*Non-GMO Project Standards, 2013. Glyphosates are in Monsanto’s GE (genetically engineered) Roundup, and since 2000 when the patent expired, other manufacturers from Bayer to Zenaca have been using glyphosates. They are sprayed on most conventionally grown US mono-crops of soy (94%), corn (88%), canola (90%), and cotton (90%) and on almost all of the world’s sugar beet crops (95% of processed sugar comes from the sugar beet). Glyphosates are also sprayed on most conventionally grown grains (wheat, barley and rye) to kill weeds before the mono-crop fields are harvested.*NonGMO Project Standards, 2013. Glyphosate disrupts natural pathways of essential processes. There is no doubt that the chemical glyphosate disrupts the natural flora (or good bacteria) in our guts, specifically bifidobacteria and lactobacillius acidophilus, and that these beneficial bacteria are essential for vital life processes to occur and our organ systems to run smoothly.* Among our bacteria’s major jobs is to be our body’s first line of defense, determining which foods are safe or unsafe once they enter the GI tract. The GMO glyphosate kills off much of this first line of defense and penetrates our gut lining, invading our bloodstream with the toxic chemical precresol. Our now unhealthy, “leaky” gut becomes unable to distinguish and assimilate healthy food from undigested food particles, and food allergies and autoimmune diseases become common ailments.* Toxic bacteria compete with our good bacteria to do major tasks. Precresol takes on the work meant for the now deceased bifidobacteria or lactobacillius, whose many tasks included carrying sulfate to the liver. Sulfur, from foods like onions, garlic and wine, is broken down by bacteria into sulfate, and is used to turn cholesterol into a jelly-like form, thus being able to flow through the blood carrying essential lubrication and fat-soluble vitamins A, E, and D, and minerals zinc and iron, as well as choline, to our brain, heart and other vital organs, muscles and joints. Precresol breaks through the blood-brain barrier when transporting

the much-needed sulfate, spreading its toxicity into the brain. **Dr. Stephanie Seneff, MIT Research papers 2013 We need a healthy gut, and GMOs destroy it. There are over 300 types of bacteria in our bodies (some working for us and some against us), which is ten times more than our human cells. Having large numbers of beneficial bacteria is key to our wellness, and if the natural pathways of our bacteria are being disrupted or destroyed, then our health is slowly being undermined. Monsanto has claimed that because it is the bacteria’s pathways being destroyed (in the plants, and in our guts) and not the pathways of human cells, then GMOs are not harmful to humans.* Monsanto research interpretation and reports also stop at 90 days, and problems have proven to steadily increase in animal studies at the four-month marker and continue.** *Dr. Stephanie Seneff, Mercola Interview, Nov. 2013 **French Serolini Study Lactobaccilius and bifido bacteria also have the task of breaking food down into utilizable nutrients, such as B vitamins and the aromatic amino acids: tryptophan, tyrosine and phenylalanine. Tryptophan is essentially responsible for the creation of the neurotransmitter serotonin, which is key to regulating our nervous system and thought processes. First introduced into the food supply in the mid-1990s, GMOs The US is the largest producer of GM crops, using over 25% of the world’s GMOs in animal feeds, fruit, vegetables, grain and “food stuffs” (see chart below). Sadly, the increase in genetically modified foods in the “S.A.D.” (Standard American Diet) over the past ten years is parallel to the increase in anti-depressants being widely prescribed, and to the aggression, ADHD, autism and Alzheimer’s rates we see climbing. Infant and “elder formulas” recommended to our newborns and seniors (like Ensure) are highly processed with GM corn, soy and sugar beet-processed “food stuff” ingredients. You can now ask yourself if ORGANIC is worth its true cost (of unsubsidized, natural systems, and healthy, living-soil farming) and if conventional, industrial agriculture (with its subsidized, chemical and petroleum dependency, and increasing environmental degradation of soil, water and air) is worth its true cost on society. Use your wallet to make a statement and to get healthy. Go ORGANIC, and volunteer at a natural food co-op to get immersed in the local, organic, whole foods culture, and get a discount!! Rebecca J. Briggs, Yoga Teacher and Organic Whole Foods Educator and Natural Health Coach You can reach Rebecca at the Alternative Food Coop in Wakefield, RI 401-789-2240 or via her blog: hOMnaturale. blogspot.com and follow her on facebook / RebeccabriggsYoga

^^^ YPÄ[THN JVT c volume one issue three

Places To Pick Your Own F A Ramblin’ Brook Blueberries Pick Your Own Blueberries 6 Snagwood Road Foster, RI (401) 580-1265

Blanchard Orchards Pick Your Own Fruits Featuring Apples 255 West Greenville Road North Scituate, RI 401-934-0040

Confreda Greenhouses & Farms Pick Fruits/Veggies Featuring Pumpkins 2150 Scituate Avenue Hope, RI 401-827-5000

Barden Family Orchard Pick Your Own Fruits Featuring Apples 56 Elmdale Rd North Scituate, RI 401-934-1413

Captain Elisha Steere Farm Pick Fruits/Veggies Featuring Pumpkins 30 W. Greenville Road Greenville, RI 401-949-2711

Cucumber Hill Farm Pick Fruits/Veggies Featuring Pumpkins 39 Cucumber Hill Road Foster, RI 401-397-7500

Bascombe Farm Pick Your Own Fruits Featuring Apples 5 Old West Wrentham Road Cumberland, RI 401-658-2935

Coggeshall Farm Museum Pick Fruits/Veggies Featuring Currants Coggeshall Farm Road Bristol, RI 401-253-9062

Dame Farm Pick Your Own Fruits Featuring Apples 94 Brown Avenue Johnston, RI 401-949-3657 Delvecchio’s Farm Pick Your Own Fruits Featuring Blueberries 302 Potter Road North Kingstown, RI 401-884-9598 Elwood Orchard Pick Your Own Fruits Featuring Apples 58 Snake Hill Rd. North Scituate, RI 401-949-0390 Goodwin Brothers Pick Your Own Fruits Featuring Strawberries Providence Pike And Greenville Road North Smithﬁeld, RI 401-765-0368 Greene Tree Farm & Nursery Featuring Maple Syrup and Christmas Trees 124 Hall Road Coventry, RI 401-397-7102

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Fruits and Vegetables in RI Harmony Farms Pick Fruits/Veggies Featuring Berries 359 Saw Mill Road North Scituate, RI 401-934-0741

Phantom Farm Pick Fruits/Veggies Featuring Apples/Pumpkins 2920 Diamond Hill Road Cumberland, RI 401-333-2240

Sunset Orchards Pick Fruits/Veggies Featuring Apples/Peaches 240 Gleaner Chapel Road North Scituate, RI 401-934-1900

Hill Orchards Pick Your Own Fruits Featuring Apples 86 Winsor Ave Johnston, RI 401-949-2940

Pippin Orchard Pick Your Own Fruits Featuring Apples 751 Pippin Orchard Road Cranston, RI 401-943-7096

Timberdoodle Farm Pick Veggies/Meats Featuring Basil/Broccoli 337 Central Pike Scituate, RI 401-569-2281

Jaswell’s Farm Pick Your Own Fruits Featuring Apples 50 Swan Road Smithﬁeld, RI 401-231-9043

Rocky Point Farm Pick Your Own Fruits Featuring Blueberries 130 Rocky Point Avenue Warwick, RI 401-732-6206

Knight Farm and Restaurant Pick Your Own Fruits Featuring Apples 1 Snake Hill Road North Scituate, RI 401-349-4408

Salisbury Farm Pick Fruits/Veggies Featuring Pumpkins/Gourds 11 Peck Hill Road Johnston, RI 401-942-9741

Leach Farm & Orchard Pick Fruits/Veggies Featuring Apples/Peppers 147 Austin Ave Greenville, RI 401-862-5156

Steere Orchard Pick Fruits/Veggies Featuring Apples/Peaches 150 Austin Avenue Greenville, RI 401-949-1456

Macomber’s Blueberry Farm Pick Your Own Fruits Featuring Blueberries 141 Rice City Road Coventry, RI 401-397-5079 Narrow Lane Orchard Pick Fruits/Veggies Featuring Apples/Peaches 213 Narrow Lane North Kingstown, RI 401-294-3584

^^^ YPÄ[THN JVT c volume one issue three

CocoFuel We particularly enjoy and support local Farmers Markets as they have had a wonderful impact on our business Photography Provided By Josh EdenbaumÂŠ

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Salsas and SaucesThat You Can Feel Good About Eating! by Steve Siravo, Narragansett, RI

When I started my company, Poblano Farm, five years ago, I never imagined my love of growing tomatoes would turn into a full-time business. We are fortunate to lease beautiful land from The South Kingstown Land Trust for our small farm. We grow heirloom tomatoes and peppers that are sold to local restaurants. I was the chef and owner of a Mexican restaurant at the time this business began and was using the farm’s tomatoes and peppers for the ingredients in my homemade salsa. The salsa became very popular with our customers; they appreciated the freshness of the flavors and how different our salsa tasted. One of these customers was a Local Forager from Whole Foods Market in Cranston, Rhode Island. He encouraged us to jar our salsa and bring it to the shelves of markets. With a lot of hard work, we began to make small artisan batches of salsa using our own produce and sourced produce to create the fresh and delicious flavors we were serving at the restaurant. Today, we have 4 varieties of salsa: Sweet Tomato, Roasted Poblano, Chipotle, and Habanero. They are sold in over one hundred markets on the East Coast! Having been the chef and owner of both an Italian restaurant and a Mexican restaurant for over ten years, I naturally enjoy working in the kitchen and being creative. Two years ago, I was asked by the grocery team at Whole Foods Market to create a fat-free, low-sodium pasta sauce for their Health Starts Here Program. I did not think this could be done and actually taste good without using the essential ingredients (olive oil and salt). After many trials in the kitchen and many interesting jars of sauce, I finally found the perfect ingredient to make the sauce taste not only good, but great! I used a fresh carrot puree to soften the acidity of the tomatoes and

give the sauce a traditional flavor, without the fat and sodium. The final product is our Fat-Free, Low-Sodium Pasta Sauce. It contains 0 grams of fat and only 170 mg of sodium per half cup serving. Most jarred pasta sauces contain 3 to 6 grams of fat and 300 to 600 grams of sodium per serving. We are thrilled to offer this delicious alternative to our most healthconscious customers! In addition to our Salsas and Fat-Free, Low-Sodium Pasta Sauce, we offer a Traditional Marinara Sauce, Kids’ Pasta Sauce, Pizza Sauce, and Plum Srircaha Sauce. Our products are all-natural and gluten-free, and have no added sugar or preservatives. You can find our products at: Belmont Market, Clements’ Marketplace, Dave’s Marketplace, Eastside Marketplace, McQuade’s Marketplace, Whole Foods Market, and many other wonderful markets throughout Rhode Island. We particularly enjoy and support local farmers markets, as they have had a wonderful impact on our business. They provide us with the opportunity to meet our customers, get to know them by name, and thank them for their support. The community of growers, artisans, and customers at the farmers market are truly what “local” represents. You can find us at The Coastal Growers Market, The Aquidneck Growers Market, Fishermen’s Memorial Narragansett Market, and the Pawtucket Wintertime Market. Steve Siravo is the Head Salsa Maker and Chief Tomato Planter at Poblano Farm. Steve lives in Narragansett with his wife and Executive Tomato Picker Kate and his daughter who already has had her own tomato garden at age 2. He stays fit by surfing whenever possible and walking his dog. He has been known to drive very long distances for the perfect taco.

Photography Provided By Josh Edenbaum ^^^ YPÄ[THN JVT c volume one issue three

5 Food Additives You Must Avoid by Steven Bardi, Cranston, RI

Have you ever seen that person in the grocery store—you know, the one who reads every letter on each item? Wel l, I am that person. Some might call me obsessive or eccentric, but I think I have good reason to be mindful of what makes it home from the grocery store . After all, what’s more important than what you put in your body? If you think about it, any food that requires a labe l has been altered from its natural state . In other words, it’s been processed. Unfortunately, just because the U.S. Food and Drug Administration (FDA) state s that something is “generally recognized as safe,” doesn’t mean it promotes optim al wellness. 1. ASPARTAME/ACESULFAME K You might find aspartame or acesulfam e K in your favorite “sugar-free” treats, but it’s not worth the calories saved. Why you should avoid it: Side effects range from migraines, weight gain, and depress ion, to memory loss, vision problems, and slurred speech. Aside from potential cancer-causing attributes, studies have linked aspartame to weight gain , heightened sugar cravings, and insu lin resistance. Research also suggests that the sweetener may trigger or wors en chronic diseases such as diabetes , chronic fatigue syndrome, Alzheime r’s, Parkinson’s, epilepsy, multiple scle rosis, and fibromyalgia. Foods that contain these chemicals include diet sodas, sugarfree beverages, JELL-O, sugar-free gum, artificial sweeteners (NutraSweet, Equal), some cereals, breath mints and chew ing

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gum, pudding, flavored yogurts, Koo l-Aid, iced tea, chewable vitamins, toothpast e, and even many pre- and post-workout supplements! 2. HIGH-FRUCTOSE CORN SYR UP (HFCS) When compared to table sugar, high fructose corn syrup really isn’t muc h different in terms of calories and basi c chemical composition. Both are abo ut half fructose and half glucose. Why you should avoid it: Consuming large amounts of fructose is damaging to both your metabolism and your overall hea lth. Because fructose doesn’t stimulate insulin the same way glucose does, too muc h fructose promotes insulin resistanc e in the muscles and the liver. Insulin resis tance means your body cannot store suga r the way it should. Blood sugar stays high and fat storage is accelerated, send ing you down a path to weight gain, obe sity, and type-2 diabetes. With fructose , 30 percent more of the calories consume d are stored as fat compared to gluc ose. The end result: you don’t feel as full and end up eating more. Keep in mind , natural sources of fructose are far less concentrated than artificial sources, like HFCS. Natural fructose is foun d in fruits, fruit juice, some vegetables, sugar cane, and honey. These foods cont ain vitamins, minerals, enzymes, and healthy phytonutrients that are metabolical ly beneficial when consumed in mod eration (1-3 servings per day). Common food sources: high-fructose corn syrup (HFCS), table sugar, agave nectar, maple syrup, flavored yogurt, breads, cand y,

condiments, salad dressings, cann ed vegetables, cereals, and infant form ula. 3. TRANS-FAT Why you should avoid it: Trans-fat raise s LDL (bad) cholesterol levels and lowe rs HDL (good) cholesterol levels. The result: clogged, hardened arteries that put you at risk for heart disease and stroke. Tran sfat also causes overall inflammation , hastening the progression of diabetes and other health problems. Thankfu lly, the FDA now requires all food nutrition labels to specifically list trans-fat content. The official recommendation for consume rs is to limit your intake to less than 2 gram s per day. Manufacturers are allowed to say there is no trans-fat in their products as long as they contain less than 0.5 gram per serving. This means four servings of your favorite “trans-fat-free” margarin e could put you over the daily limit with out you even suspecting a thing! Com mon food sources: bakery goods like don uts, biscuits, pizza dough, margarine, fried fast food, and anything with “partially hydrogenated” in the list of ingredien ts. 4. ARTIFICIAL COLORINGS Why you should avoid it: Artificial food colorings have been implicated in the development of autism, hyperactivity, and behavioral disorders in young children. Animal studies have show n certain artificial colorings to be pote ntial carcinogens, causing chromosome mutation, neuron damage, and even the development of tumors. Many Euro pean countries have already banned thes e nasty additives. If you spot any of the following dangerous additives in an ingredient list, leave that item on the shelf! •

•

Blue No. 2 (E133) - Common food sources: pet food, beverages, cand y, baked goods (especially frosting) Caramel Coloring - Common food sources: colas, baked goods, pre-cooked meats, soy sauce,

Worcestershire sauce, chocolateflavored products, beer •

Green No. 3 - Common food sources: candy, green-colored beverages, baked goods (especially frosting)

•

Red No. 3 - Common food sources: fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, baked goods (especially frosting)

•

Yellow No. 5 - Common food sources: gelatin dessert (puddings, JELL-O), candy, pet food, baked goods

•

Yellow No. 6 - Common food sources: American cheese, macaron i and cheese, candy, carbonated beverages, lemonade, baked goods

5. MONOSODIUM GLUTAMATE (MS G/ E621) MSG is commonly used as a flavo renhancer to make foods taste mor e “savory.” Though deliciously addictin g, you’re better off reaching for natural herbs and spices instead. Why you shou ld avoid it: On the not so savory side, MSG is also an “excitotoxin,” a substance that can overstimulate neurons to the point of dam age or death. Regular consumption of MSG could worsen depression symptom s, migraines, retinal damage, and obe sity. Common food sources: Chinese food , chips, cookies, soups, salad dressing s, frozen entrees, seasonings, frozen dinners, lunch meats, breakfast saus ages, gelatin, “natural” flavoring, calcium/ sodium caseinate, hydrolyzed oat flour, plan t protein extract, textured protein (incl uding TVP), autolyzed yeast, and yeast extra ct. Steven Bardi is the owner of Evalife Health, Wellness, and Performance and has been in the Health for over fifteen years now. Steve works and Fitness industry very closely with two of Rhode Island’s hospitals as well as multiple doctors and chiropractors in a continued effort to increase the health and performance of his customers and patients.

^^^ YPÄ[THN JVT c volume one issue three

FIT OVER 50

Rebecca Briggs Wakeﬁeld, RI

City/Town of Residence: Wakeﬁeld, RI Age: 51 Occupation: Yoga and Meditation Teacher, Thai Massage Therapist, Natural Health Educator and Wellness Coach, Organic Produce Buyer and Green Juicer at The Alternative Food Cooperative.

What motivates you? Feeling good, and noticing the difference practicing yoga and eating organic, delicious food makes in my life, and in people’s lives in general.

Have you always been into health and ﬁtness? I grew up in a very busy, sport-conscious family that worked hard making the world’s best donuts (Allie of Allie’s Donuts is my father). My sisters and their families have kept the RI legacy going strong, well into the health-conscious 2000s, because the donuts are scrumptious. Starting at an early age, I ate a donut a day, and drank lots of coffee. By the time I was in my late teens, my adrenals were pretty shot from all the caffeine, yeast, oil and sugar, and I was often tired and moody. Since I started buying my own food in college at the Alternative Food Cooperative, which was on the URI campus, I’ve been dedicated to eating and doing things that sustain my wellness. I’ve always been a nature girl, a Taurus and all.

Is a life of donuts why you went to the extreme, and became a “health nut”? I knew I felt better when I ate less sugar, and I never liked soda. I am of healthy stock (my father’s side is full of ball players and farmers) and I always felt great eating my mother’s garden-fresh veggies. I exercised regularly and when I didn’t, I felt crappy. I ran track, played lots of softball, and was a cheerleader (my early, unknowing, asana practice). I always loved the beach, mountains, forests and farmland; nature feeds all of our souls. Hence, I moved out west to teach school as soon as I graduated from URI, and with a big sky (not donuts), I got really clean, clear and healthy.

What do you love most about RI? I’m a native Rhode Islander, and grew up on a lot of land in East Greenwich. I’ve always lived in cool places: Burlington, VT; Sedona and Flagstaff, AZ; Santa Fe and Taos, NM; and Williams and Ashland, OR. I lived in San Francisco and Santa Cruz, CA most recently, adding up to a total of 15 years spent out west, but Rhode Island is where I wanted to raise my son and South County is just perfect. Shane is now 11, and we love biking and walking to town and the beach in all seasons. I especially love retreating to Hazard Rock to do yoga and

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meditate; retreating whether home or away is essential for me, just as much as a good party now and then is. You’ve got to relax and have fun!

What practices have you sustained over time to keep you ﬁt and healthy? Since my twenties, I’ve been living an organic lifestyle and practicing yoga. I started yoga at 28 when I was going through a divorce and working at Harvest Natural Foods in Newport. Yoga changed my life; it was just what I needed, and still need. Besides yoga and meditation, my monthly visits with Monica (eyes, lip, chin and neck threader) are key to me feeling good about myself. I use all-natural products in my home and on my body, including a natural toner and coconut oil on my skin. I body scrub and oil pull, and do at least two juice cleanses a year.

What key advice do you give for wellness? Discover what fuels you—it might be vegan raw foods, green juicing, organic gardening, walking dogs, surﬁng or quahogging. Always try to be of service to the planet, even if it takes a dozen jobs. Do what you love and ﬁnd a way to make money doing it. Try to be around nice, fun people in your community. Go to yoga classes or join a gym. Be a member-volunteer at your local Natural Foods Cooperative. As a volunteer, you’ll get a discount and immerse yourself in the culture of healthy living. One last thing: Google MIT research professor, Dr. Stephanie Seneff, and listen to her research on glyphosates in GMO foods. You will never eat non-organic food again.

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Vegetarian Newbie CONFESSIONS

by Rachel Langley, Providence, RI

No one was more surprised by my decision to go vegetarian in 2014 than me. Not that it was something I didn’t support or encourage in others, but it certainly wasn’t something I pictured for myself. My daily consumption of brown rice and chicken was a staple in my health and wellness diet. Yet, I started to get curious about going vegetarian and began to wonder how making such a change might, in turn, change my body, my health and my mind. I started to do some reading and decided in mid-December that after Christmas, I would dive into a “trial” dietary change – making the switch to vegetarianism. This would mean kissing my chicken goodbye and learning to love protein alternatives. It would require paying closer attention to what I was eating, how often I was eating and making sure that going vegetarian did not mean just eating pasta every day. (Not that I would mind that at all!) Some of my early discoveries along the way have been unexpected. Here is a summary of things I’ve experienced and continue to experience as a newbie vegetarian:

Meat looks strange to me. Yes, you read that correctly. A couple weeks into this vegetarian lifestyle, I was ﬂipping through the supermarket ﬂyers and was struck by how odd and foreign the huge slab of ribs looked to me. And as someone who always loved a good “slab” of ribs covered in barbeque sauce, it was startling. This still ranks as one of my top “well that is strange” newbie vegetarian discoveries.

I’m still cooking up chicken for the rest of the household, but a portobello burger is usually what lands on my plate 36

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Cooking for t wo. Literally. One of the most useful tips I read early on stated the importance of preparing a meal for yourself that provides all the needed nutrients, not simply eliminating the meat portion of a dinner you may have prepared for everyone else. No easy feat. I had grown accustomed to just throwing something together for dinner (usually involving chicken) for me and my main squeeze. These days I am compelled and required to ensure I’m compensating for the meat I’m not ingesting. Fueling my body has always been a struggle long before this lifestyle conversion. Somehow by going vegetarian, though, it has actually made it easier because I’m uber aware. I’m still cooking up chicken for the rest of the household, but a portobello burger is usually what lands on my plate. Shock & Awe. You are what? One of the most amazing and puzzling experiences to date is how startled and genuinely concerned people become when you tell them you’ve gone vegetarian. Something I’ve now started to refer to as the “V word”. The responses range from, “Well, that’s fine but I’m still eating steak,” to “You better take protein supplements,” and my favorite, “Please don’t start pushing your agenda on me.” Honestly, I’m not sure why saying I’ve removed meat from my diet equals a campaign of shock and awe, but it does. I did decide to keep fish in my diet, and when I reveal that, most folks take a step back and expel a sigh of relief. It is as if the thought of being able to live healthy without any meat in one’s diet is unattainable. I pleaded with some of my naysayers that legumes, nuts, quinoa and leafy greens like kale are excellent sources of protein, but it appears to have fallen on deaf ears. And that’s OK, I’m not trying to convert anyone. Heck, I am not even sure how I converted myself. Migraines Be Gone. One of the catalysts for this change, truth be told, is that I suffer from paralyzing migraines. I have an emergency prescription that normally stops them in their tracks, but my consumption of this “miracle” pill was becoming too frequent late last year. It is my only health woe, as everything else about me is as fit as a fiddle (knock on wood!). But the migraines? Oy! The frequency of taking such a strong medication was beginning to concern me. I decided it may be of benefit to make a drastic alteration to the foods I consumed and see what the result turned out to be. The verdict? Since December 26th, I have only experienced two

migraines. Two. One of which I’m sure only reared its ugly head due to a large glass of white wine. I cannot say deﬁnitively that this is a result of turning vegetarian, but if it has anything to do with it, I won’t be switching back to meat anytime soon.

Lightbulb is Brighter. You know the proverbial “light bulb” that goes off in your head when something suddenly makes sense? Well, about 2-3 weeks into vegetarian living, it began to feel like the light bulb, in addition to turning on, was STAYING on. I have accomplished more in the first month of January regarding my health and wellness career plans and accomplishments than I had hoped for in all of 2013. Coincidence? Maybe. But not likely. I had read that mental clarity was one of the reported benefits of eliminating meat from one’s diet. And I’ll be honest, I doubted it. But after experiencing it firsthand, I can absolutely stand by the “light bulb theory” 100%! The list is a vast one, but these are the most prominent experiences worth noting. These are the ones that compel me to stay on this path. My advice is to do your research, and of course, make sure you are addressing any dietary concerns

your doctor may have before venturing out into the world of vegetarian living. Personally, I did a ton of research before completely taking on this adventure. I continue to read up every chance I get. A meat-free diet is something I’m increasingly fond of, but does require a basic understanding of what it entails. I found the ChooseMyPlate site, http://www.choosemyplate.gov/, an excellent initial resource for tips on converting to a vegetarian diet in a smart, healthy way. As a way of recording this journey, I’m keeping track of my experiences and I report them weekly on my blog, www. bodymadebetter.com. So for any of you interested in seeing what happens when a lifelong meat-eater converts and commits to a vegetarian life (beyond the first month)…that is the place to peek into the virtual window of a meat-free, veggie lovin’ life! Rachel Langley is a passionate fitness enthusiast, runner and dedicated blogger. She is actively studying for her Personal Trainer certification through the National Academy of Sports Medicine and is currently certified as a Personal Trainer and Group Fitness Instructor through IFA.

^^^ YPÄ[THN JVT c volume one issue three

2014 Rhod Jan

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Artichokes Arugula Asian greens Asparagus

CHART KEY

Beets

fresh and in season available from storage

LOCAL FRUITS

Bok choi Broccoli Broccoli rabe

Cranberries

Brussel sprouts

Currants

Cabbage

Elderberries Figs Jan

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Callaloo Cardoon

Frozen Fruit

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Celery

Ground cherries

Chili peppers

Hardy kiwis

Collards

Jostaberries

Corn

Lingonberries

Cucumbers

Melons Nectarines Jan

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Pawpaws Peaches Pears Plums

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Edamame Edible flowers Eggplant Fava beans Fiddleheads

Quince

Frozen Vegetables

Raspberries

Garlic

Rose hips

Ginger

Strawberries

Gourds

Watermelons

Green beans

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de Island Harvest Calendar LOCAL FRESH AND STORED VEGETABLES Jul

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Okra Onions Parsnips Peas Peppers Potatoes Pumpkins Radicchio Radishes Rhubarb Jul

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Dec Rutabagas Salad greens Scallions Shallots Shell beans Sliced + Diced Veggies Spinach Sprouts Summer squash Sunchokes

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Sweet potatoes Swiss chard Tat soi Tomatillos Tomatoes Tomatoes (cherry) Turnips Watercress Winter squash Zucchini

^^^ YPĂ&#x201E;[THN JVT c volume one issue three

Farm Fresh Rhode Island With The Mission Of Growing A Local Food System With True Values Farm Fresh Rhode Island is a non-proﬁt organization founded in 2004 with the mission of growing a local food system that values the environment, health and quality of life of farmers and eaters. Farm Fresh has worked steadily for nine years to connect local growers to local eaters, promoting farm viability and healthy choices for all. This work is focused on lowincome, urban populations, whose access to fresh fruits and vegetables is limited by cost and proximity. Farm Fresh activities that increase access to fresh, nutritious food include: •

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Farmers markets in low income neighborhoods such as Providence, Pawtucket, Newport, West Warwick and Woonsocket. Accepting SNAP (food stamp) benefits at Farm Fresh Farmers markets. In 2013, Farm Fresh processed over $90,000 in SNAP sales at markets. Incentivizing SNAP usage at markets through the Bonus Bucks program where families using SNAP receive a 40% bonus to buy fresh fruits and vegetables. Food collection and delivery of fresh food to soup kitchens and food pantries across Rhode Island. Multi-lingual nutrition education at markets: including Healthy Foods, Healthy Families, a 16-week program for low-income families, with learning activities for both parents and children. Fruit & Veggie Rx: in partnership with Thundermist Health Center in Woonsocket and West Warwick, a program to provide money to shop at farmers markets, as a prescription to provide additional healthy choices for families battling pediatric obesity.

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•

Specialized nutrition education for seniors featuring cooking and nutrition demonstrations at public housing sites, pop-up farmers markets and ﬁnancial incentives for purchasing fresh fruits and vegetables. The Harvest Kitchen: a 15-week culinary training program for youth within the Division of Juvenile Corrections, who create and sell jarred and dried foods using ingredients sourced from local farmers, as well a receiving job placement training and assistance. Market Mobile: a farmer-centered local food distribution system, creating the platform and infrastructure to deliver locally grown food to grocers, worksites, hospitals, schools, universities and restaurants in Rhode Island and Massachusetts. Veggie Box: a subscription delivery of fresh fruit and veg from local farms to worksites, schools and community centers, with low-cost shares available for low-income subscribers.

Farm Fresh believes that growing a local food system starts with strong data. When Farm Fresh began in 2004 with limited resources, one of the most effective things to do was connect farmers and eaters by creating an in-depth online, searchable, catalog of the Rhode Island food system. Today, over one million individuals access the food guide each year and It allows anyone – consumers, farmers, chefs, potential farm interns, policymakers, town planners, journalists – to have 24/7 access to local food information on the web for whatever their purpose. To visit the Local Food Guide for Southeastern New England you can visit www.farmfresh.org.

HEALTH

GARDENERS ARE ATHLETES, TOO by Dr. Andrew Crellin , Warwick, RI

Welcome to spring and all that it brings. Longer days, warmer temperatures (eventually) and a renewed source of energy. Energy to get away from the computer, off the couch and out into the world of spring cleaning and outside chores. On the leisure side of things, many of us will take part in a walking program, hop back on the bike, or start that labor of love...gardening.

5. 6.

Spring gardening is one of the biggest boosts to my practice. Why? Many of us look at it not only as a source of satisfaction and pride, but also as a way to be in the great outdoors, be productive, and get some exercise. We wait all winter and when we get started, it’s hard to stop. During the winter, we aren’t as active. We don’t bend, stoop, stretch, reach, carry, and dig as much. When gardening season arrives, we go at it with a full head of steam at the ﬁrst opportunity we get. Two, three, four hours at a time—all day if we can last. We aren’t careful to stretch, warm up, and go easy the ﬁrst couple of times out, like we would be if it was an athletic event. But in our haste, we put on our old jeans, a work shirt and our gardening shoes and plunge into that spring passion we have waited all winter to experience.

Pulling roots and branches can be awkward. Keep good alignment. Take the time to plan. Take breaks. Re-read #1 above. Cross train. Rake for twenty minutes, all the time switching sides. Then do some digging, then cut some branches, and then go back to raking. This will help prevent overloading any one muscle group and it will prolong your activity. Get the right tool for the job! I know you didn’t hear it here ﬁrst, but it applies in this case as well as any other.

Now I know many of you aren’t gardeners, but the advice is sound for all activities you may want to get started on this spring. They say any doctor’s ﬁrst responsibility is to prevent whatever malady they have chosen to treat in their career. So here you go. Hope this helps. And if it doesn’t, ice, rest, and protect your back by supporting it with a pillow or towel roll, and call your chiropractor if it doesn’t get better soon. Dr. Andrew Crellin is both a Physical Therapist and Doctor of Chiropractic. He is a past president of the Chiropractic Society of Rhode Island and is currently on staff at Women and Infants Hospital. Dr. Crellin utilizes skills sets from both PT and Chiropractic in treating his patients. He can be reached at 821-6091.

If you have seen that ﬁne movie This is Spinal Tap, you may recall they had several drummers whose lives came to an unfortunate end, one of which was a fatal “gardening accident.” Now I am not suggesting that you risk an untimely demise by not preparing for this spring ritual, only that you give some thought to how you might best avoid a trip to your chiropractor. So, here are some suggestions: 1.

Stretch! Lower back, hamstrings, hips. 10 minutes. Your yard isn’t going anywhere. Get one of those low stools so you’re not on your knees for endless hours pulling weeds. This will not only help you avoid back injuries, but it will also help prevent damage to your knee cartilage. Keep your lower back flat when lifting, preserve that curve, and bend with your hips and knees. GET HELP on the heavy loads.

^^^ YPÄ[THN JVT c volume one issue three

by Matthew Gagliano, Barrington, RI

RIFIT | Fitness, Health and Wellness

When you hit the road for a personal or business trip, you can often run into major roadblocks when trying to eat healthy. Before your next trip, pack the following tips with you so that you can successfully navigate your nutrition options, whether you’re flying, road tripping or traveling for business meetings. Start with a Strategy to Stay the Course Contrary to what you might imagine, most people have the tendency to not eat enough while traveling. When you don’t eat enough, you leave yourself hungry and in a vulnerable position to make bad food choices, like eating a brownie instead of a turkey sandwich. To keep yourself out of a junk food jam, it’s always important to have a game plan before you go on your trip. It’s easy to get off track, off your diet and off your normal lifestyle when you travel. But if you plan ahead by doing things like packing a few snacks before you go, you set yourself up for better decisions while you’re traveling. You reduce those cravings, and you’re more likely to make healthier decisions when you’re in an airport, hotel or wherever you may be. In addition to preparing for healthy nutrition, it’s also important to remember that moderation is key when you’re traveling. I actually tell my clients that it’s OK to indulge a bit when you’re on vacation, but to limit your indulgences so you don’t go overboard. For instance, if you choose to splurge by having a few drinks at a party, only have a few bites of dessert instead of eating an entire piece of cake. Seems like common sense. Be Prepared by Packing the Essentials Most major airports today offer healthier options than vending machine snacks and sodas. Many feature market areas near the waiting area with pre-made turkey or roast beef wraps, as well as water and protein bars. Depending on your options, my number one rule of thumb is to look for whole foods rather than processed foods when choosing airport fare. But an even better approach is to pack your own food while you travel. Using a cooler as a traveling companion in your car or as a carry-on when flying can ensure that you know exactly what you’re eating and how healthy it is. I even have a few clients that use Tupperware while flying. She not only has homemade, healthy foods, but also a delicious snack that tastes a lot better than airplane/airport food. Besides the regular snacks of almonds, nuts, protein bars and fruit, you can also get in a few meals of chicken, sweet potatoes and vegetables by using Tupperware containers to get you through your trip. Navigate a Restaurant Menu like a Professional Whether you’re traveling for business or vacation, you tend to eat many more meals at restaurants than you normally do at home. Restaurant eating can pack on extra hidden calories and enticing menus can encourage you to splurge more than you probably should. To keep on track with proper nutrition while eating out, focus on the entrée portion of the menu and identify what ingredients are used in each dish. Choose the best elements of protein,

To help keep yourself out of a junk food jam, it’s always important to have a game plan before you go on your trip complex carbohydrates and vegetables from a couple of different entrees to create a meal that not only satisfies your appetite, but is also good for your waistline. The biggest hidden calorie offenders on any menu and the ones worth staying away from are items such as tuna salad, chicken salad and Caesar salad. Even though you may think that these types of foods are healthy because of their salad label, in actuality they can end up being worse for you than something that is classified as high in calories and fat. It’s best just to stay away from meat salads and Caesar salads because they typically are made with calorie- and fat-laden mayonnaise and dressings. Avoid Getting Derailed from Healthy Habits during Business Meetings Business meetings can be one of the hardest situations to stay true to a healthy diet because most of the time companies are bringing food into the meeting for you. This food may be the only nutrition options you have for the entire day, especially if you’re working through the lunch hour. Instead of throwing in the towel, you can still manage to make some good choices if you’re creative and not afraid to think outside the box. For instance, if creamer is your only option for coffee, stick with black coffee during the meeting. If caterers bring in sandwiches for lunch, you can take the bread off and only eat the meat and vegetables. Or, if you think about it ahead of time, request some healthy food choices for the meals that are brought in before the meeting starts. The more specific your request, the better results you will have. These are really hard situations to be in, but try your best to stick with fruits or vegetables and eat as healthy as you can. It goes back to having a game plan, eating a healthy breakfast and bringing a healthy snack with you if you can. A busy travel schedule in the spring and summer months doesn’t necessarily have to sabotage your healthy eating habits. Take your normal nutritious routine and apply it to your travel plans so that eating healthy will be smooth sailing from the time you take off on vacation, to when you return revived and refreshed. Losing weight can be difficult. Losing weight while traveling can derail all your efforts. A change in thinking and having a game plan are sure-fire ways to keep your weight loss momentum going in the right direction! Matthew Gagliano is currently certified through the American Council on Exercise (A.C.E.) and is certified in CPR through the American Red Cross. With 10 years of experience in the fitness industry, Matthew has learned to work with a variety of client challenges.

^^^ YPÄ[THN JVT c volume one issue three

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HEALTH

Don’t Let Your Exercise

Ruin Your Diet:

How to get the most bang for your workout buck

by Mora Babineau, Elizabeth Keefe and Claire Moscrop, Barrington RI

“I worked out today so I can eat this.” We have all made this justiﬁcation to ourselves. The reality is that we sometimes overeat when we are exercising, thinking we actually burned more calories than we did, and we end up maintaining or even gaining weight! The best way to combat this is to be a consistent exerciser and a consistent eater. Consistency yields results. It is important to understand the calories that we’re consuming and the calories that we’re burning in our daily activities: calories in, calories out. While we don’t want you to spend your day tracking calories (and all calories are not equal, but for the sake of simplicity), we do want you to understand the equation and make smart choices. If you go for a 3-mile run, you will burn approximately 300 calories. After your workout, you choose a Kind bar and a latte at 350 calories. Now your post-workout snack outweighs your workout efforts. Don’t let exercise ruin your diet! While it is important to eat after exercise in order to refuel and help build muscle, be sure to choose a post-workout snack that will complement all of your workout efforts. Aim for lean protein and healthy carbohydrates, but keep it light in calories following exercise, especially if you are aiming for weight loss. Below are a few healthy examples of a post-workout snack: 1. Carrots and Hummus (95 Calories) 2. Large Rice Cake and 1 Tablespoon of Peanut Butter (90 Calories) 3. ½ Cup Plain Greek Yogurt with 1 tablespoon of mixed seeds and raisins (200 calories) Want to get the biggest bang for your workout buck? Following an intense

exercise session, the body burns an increased number of calories and can burn higher than normal levels of fat. This is called Excess Post-Exercise Oxygen Consumption (EPOC), and in general, the more intense the workout, the higher the EPOC. Studies by Haltom et al, 1999 and Burleson et al, 1998 have shown that EPOC accounts for between 51 and 127 calories burned following exercise. Given that an apple is around 80 calories, it is the cumulative effect of EPOC over a period of time that can assist in weight loss. (See other post-workout snack options above.) During EPOC, energy is expended at a greater rate because the body is restoring itself to its pre-exercise state: the body is replenishing energy stores, re-oxygenating blood, decreasing body temperature and returning to a normal rate of breathing and a normal heart rate. To maximize EPOC, we should continually challenge ourselves to increase our intensity levels; don’t just do the same workouts at the same level each week. EPOC, or post-calorie burn, is more effective after strength and resistance training. Pilates offers diversity in strength and resistance training and includes many exercises that work multiple muscle groups at the same time. For example, a true Pilates squat with an overhead press engages the glutes, hamstrings, quadriceps, back, shoulders, chest, and your core! Another great example is a Pilates barre class. Jump into a barre class and you will see your muscles shake during the workout. What does all this shaking and burning result in? More muscle ﬁbers. And what do more muscle ﬁbers result in? More calories burned! According to Christopher Warton, PHD of Yale University,“10 pounds of muscle would burn 50 calories per day at rest versus

10 pounds of fat that would burn only 20 calories.” By using your own body weight as resistance, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief. By creating more muscle ﬁbers, you will burn more calories at rest; this, coupled with watching your calories consistently, will result in weight loss and muscle development. Another example of an exercise that includes combining multiple muscle groups for a full-body workout is the Pilates equipment. With spring-based resistance, the Pilates equipment forces multiple muscle groups to engage in order to complete an exercise. When Pilates exercises are executed correctly, the springs work both for and against us, forcing the muscles to work together. Whatever resistance training you’re doing, be sure to pick exercises that will target multiple muscle groups for the biggest post-workout calorie burn and the biggest bang for your workout buck. Don’t let your exercise ruin your diet; keep it real and be realistic. Don’t overestimate the number of calories burned in a workout. Don’t trick yourself into thinking you burned more calories than you did, and follow your workout with an appropriate and healthy post-workout snack. Continue to maximize the exercises you do by including multiple muscle groups and resistance in each workout. By consistently making smart food choices and working out multiple muscle groups for the maximum post-calorie burn, you’ll achieve better results and move closer to your weight and ﬁtness goals. Mora Babineau is the Co-Owner of Barrington Pilates and studio 47 in Barrington RI. Elizabeth Keefe is the founder and Co-Owner of Barrington Pilates and studio 47 in Barrington RI. Claire Moscrop received her training as a Health Coach from the Institute for Integrative Nutrition’s cutting-edge Health Coach Training Program. www.barringtonpilates.com

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HEALTH

The Basics of Back Pain Anatomy, Causes, Risks, and Prevention protects the spinal cord. The spinal cord is our body’s “main pipeline” of nerves, as nerves branch out through the body from the spinal cord. In between the vertebrae are discs, which act as shock absorbers and allow the spine to be ﬂexible.

CAUSES

by Ian Barlow, Narragansett, RI

We’ve all heard the statistics; approximately 80% of Americans will experience back pain at some point in their life. It is also one of the leading causes of lost job time. The term “back pain” can include anything from sore muscles and tendons to herniated disks, arthritis, fractures, and much more. Most causes of back pain develop over a long period of time. In order to have an understanding of back pain, it is important to understand the basic anatomy of our spinal column. Our back is made up of 24 bones called vertebrae, which curve inward at the neck and small of the back, and outward at our shoulders. It is the body’s main structural support, and houses and

Mechanical problems: These are problems caused by the way that your spine moves or the way that you feel when you move your spine in certain ways. This can be a breaking down of the discs from age, the wearing of the large hinge joint (called the facet joint) that connects each vertebra, muscle spasms, herniated discs, etc. Injuries: Sprains, strains and fractures can be caused by lifting or twisting improperly, or by an accident or fall. Fractured vertebrae can often be a result of osteoporosis, a condition that causes weak porous bones. Acquired conditions and diseases: Some examples of acquired conditions and diseases that cause pain are

In between the vertebrae are discs that act as shock absorbers and allow the spine to be ﬂexible

scoliosis, osteoarthritis, rheumatoid arthritis, pregnancy, and ﬁbromyalgia. Infections and Tumors: These are not common causes of back pain, but when there is an infection of the vertebrae, called osteomyelitis, it can lead to back pain. Tumors that are located in the back may also lead to back pain. .

RISKS FOR BACK PAIN There are 2 types of risks for back pain: those that you cannot avoid and those that you can change. Risks that you cannot avoid: Being middle-aged or older, being male, family history of back pain, having had a back injury before, being pregnant, and having a spine problem since birth. Risk factors that you can change: Not getting regular exercise; smoking; being overweight; eating a poor diet; and doing a job that requires long periods of sitting, lifting, bending, twisting, and repetitive motions.

Prevention Maintaining a healthy lifestyle is key to preventing back pain. Maintain a healthy weight, quit smoking if you smoke, and exercise regularly, including working on your core and stretching consistently. Watch your posture both when standing and sitting, and lift with your legs, not your back. If you want to learn more about prevention and back exercise programs, contact us or your medical doctor. Ian Barlow, OTR/L is an occupational therapist with 13 years of experience in South County. He is the founder if Barlow Rehab, an outpatient physical therapy and occupational therapy clinic in Narragansett. For more information, call 401-792-0900.

^^^ YPÄ[THN JVT c volume one issue three

Maximiz An Inspired Review by Rachel Langley, Providence, RI

We’ve all seen her on our televisions, inspiring contestants We on The Biggest Loser to dig deeper, try harder and push further. It wasn’t until I attended Jillian Michaels’ live show fu ur “Maximize Your Life” at the Vets in Providence that I truly “M Ma grasped how inspiring she could be for me personally. g gr a also never imagined the variety of people she would Ia appeal to. From my first step into the theater, I was struck by a ap p the th e incredible mix of individuals in attendance. The faces in the th he crowd ranged from young twenty-somethings to senior citizens, and every age range in between. And it was not just cit ci t women filling those seats, but men as well. wo The lights dimmed promptly on cue and the show opened Th with wit wi t a multimedia piece used to set the stage for the threehour (yes, three-hour) presentation Jillian was about to ho champion. The short film was boldly populated with jarring ch images and sounds that illuminated the stark contrast im between living a healthy life versus an unhealthy, stressed be existence. Once the film concluded, Jillian took the stage. ex Her entrance wasn’t grand. She simply stepped out onto the He stage and the lights went up as cheer erupted. She made sta point to run along the edge of the stage high fiving every ap hand held up, something that she called her “good luck ha tradition” on her tour. tra tr a Early on, it was easy to see Jillian planned on settling in with Ea E the Rhode Island crowd for a few hours. The mission? Have th her he e “maximize your life” message heard loud and clear. She was present on that stage 100% and was more authentic wa than th ha any other celebrity I’ve crossed paths with previously. She laid out the show structure, which broke down into S Sh tthree th r segments: weight loss, basic nutrition and obstacles that tth ha keep us from accomplishing the items in segments one and two. The third segment consumed more time than the a an fifirst rs and second combined. Each segment was mixed with audience participation, humor and some blatant truths that au may have been hard, but necessary to hear. Jillian Michaels ma

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HEALTH

e Your Life w of Jillian Michaels Latest Tour has never been known for sweet talk, so if you paid for a seat to hear her speak, you weren’t expecting sugarcoated advice. This was something that I found refreshing. Throughout these segments, we started to learn far more about Jillian than the persona splashed on the television in The Biggest Loser. Peppered throughout the three hours were stories of her own demons, which included getting herself fired (and then rehired) from The Biggest Loser a few seasons back. Her level of honesty and candidness is extraordinary, and I believe it is the real reason this show works. Through bearing who she is to her audiences, she allows us to reflect back on our own choices and try to lead from her example. In the first segment regarding weight loss, she simplifies and cuts right to the chase from the opening line. You must, and I quote, “First. Eat less. Second. Move more.” Her delivery was comical, but her message was strong. As I said, she simplified. Her essential message in this first segment was that the science of losing weight is not a mystery. That the actual process itself is not complex, nor truly difficult. The difficult part of this equation is what she covers in the last segment. In the second segment regarding nutrition, Jillian takes time to explain the importance she places on the quality of the food we consume. It is clearly a subject that is of huge importance to her. She goes into great detail on the difference between organic vs non-organic vegetables and fruits, and tackles the difference between meats treated with antibiotics and chemicals versus grass-fed, freeroaming animal protein sources. She takes a hard stance on this one. She admits that although the cost will be higher to purchase a better quality food, you (and your family) must be worth it. The quality of the food you put in your body and your family’s is equivalent to the quality of health you experience…or do not experience. The third segment on “obstacles to success” was the shining star of the three segments of the show. Jillian shoots

straight from the hip. She poses these questions to the audience: What is keeping us from our happiest life? What is keeping us from not truly living every moment of our lives to the fullest? It is here that the show becomes about so much more than just simply losing weight and eating healthy. Here is where Jillian shines and spells it out in big, giant letters:

We are in charge of our own destiny. We determine our success and we determine our failure. Our bodies are our own to change…or not change. For me, these words lose impact written on the page, but to hear Jillian speak them was worth every dime I paid to sit in that seat. She was compelled by such passion that you could not help but be moved. For myself, I began to run through all the times I had turned my back on change simply because I was fearful or uncomfortable. This introspective portion of the show is encouraged by Jillian and she gives the audience a pause in the show to reflect on these questions before she moves on. I left the theater that night with some revelations of my own, as I am sure many people did. The manner in which the complexity of this material was presented could not have been crafted any better. It was not bound up in boring facts and PowerPoint slides. There was no lecture or finger waving, or guilt-induced tactics to “make” you change. There was only the direction to take control of your life, to do it now and to do it unapologetically so that you can maximize your life in every way possible. In order to find our way back to a healthier self, it must involve far more than just weight loss and better food choices. A message that will not soon be forgotten by this inspired reviewer. Rachel Langley is a passionate fitness enthusiast, runner and dedicated blogger. She is actively studying for her Personal Trainer certification through the National Academy of Sports Medicine and is currently certified as a Personal Trainer and Group Fitness Instructor through IFA.

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Recipe of the Month Stuffed Peppers Florentine Brought to you by your local Dave’s Marketplace

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Directions 1. Prep spinach and sun dried tomatoes. Add all ingredients in bowl and mix 2. Place ﬂat side of peppers down, leave stems on, just trim back 3. Cutting toward the top of the pepper, make an incision, remove top piece of pepper 4. Hollow out seeds 5. Fill Peppers with stufﬁng, pack tightly 6. Roll top in grated parmesan 7. Roast in preheated 350 degree oven until peppers are soft and slightly browned

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FRIDAY, MAY 2 1:00PM Cox Rhode Races Expo The Health & Wellness Expo is a great event for running enthusiasts to get some great deals on running apparel, meet special guests, register and pick-up race packets and much more. Omni Hotel One West Exchange Street Providence, RI

SATURDAY, MAY 3 9:00AM BoldrDash on the Beach Scarborough State Beach 910-916 Ocean Rd., Narragansett, RI SATURDAY, MAY 3 9:00AM The National Grid 5k Course is a scenic run through Roger Williams Park. The run moves around winding turns while circling around F C Green Memorial Blvd. 1000 Elmwood Ave, Providence, RI SATURDAY, MAY 3 10:00AM RUN MS: 5K RHODE RACE Flat,certiﬁed course to beneﬁt R.I. Chapter of the National MS Society Colt State Park RT 114, Bristol, RI

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SATURDAY, MAY 3 11:00AM- 5:00AM Cox Rhode Races Expo The Health & Wellness Expo is a great event for running enthusiasts to get some great deals on running apparel, meet special guests. Omni Hotel One West Exchange Street, Providence, RI SUNDAY, MAY 4 7:00AM Cox Sports Marathon As a relatively ﬂat and fast course, it has become a favorite local qualifying race for the Boston Marathon. Omni Hotel One West Exchange Street, Providence, RI SUNDAY, MAY 4 8:00AM Navigant Credit Union Running Festival Half Marathon/5K/ Youth Run Visitor Center, 175 Main St., Pawtucket, RI SUNDAY, MAY 4 8:00AM-12:00PM United Healthcare Half Marathon Omni Hotel Providence, RI

SUNDAY, MAY 4 9:00AM The Battle at Burlingame Burlingame State Park Playground Charlestown, RI SATURDAY, MAY 10 9:00 AM The Rainbow Race 5K John & Cindy’s Harvest Acres West Kingston, RI SATURDAY, MAY 10 10:00AM 27th Narrow River Road Race Narragansett Beach Narragansett, RI SATURDAY, MAY 10 11:00AM Breeze Against Wheeze 5K run Brown University Pembroke Field House Providence, RI SUNDAY, MAY 11 9:00AM Running for Moms 5K Run/Walk Rhode Island Athletic Club Woonsocket, RI SUNDAY, MAY 11 9:00AM Running for Ribbons 5K and 1K Kids Dash Wrentham Developmental Center Wrentham, MA

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SATURDAY, MAY 3 10:00AM 25th Annual Grafton Gazebo 5 Mile – Walk – Children’s Fun Runs Grafton, MA

SATURDAY, MAY 17 8:00AM Pink Heals Jackie Dion Houle Memorial 5K Pink Heals RI Chapter West Warwick, RI

SUNDAY, MAY 4 8:00AM The Battle at Burlingame Mountain Bike Classic & 6 Hour Endurance Race Charlestown, RI

SUNDAY, MAY 18 9:00AM Brown Play School Run to Mama 5K Run/Walk Rumford Center Rumford, RI

SUNDAY, MAY 4 9:00AM-1:00PM Walk to Cure Arthritis Roger Williams Park Providence, RI

SUNDAY, MAY 18 9:00AM JUST DU IT Newman YMCA Seekonk, MA SUNDAY, MAY 18 1:00PM 3rd Annual Payton’s Pace 5K Fort Getty Park Jamestown, RI MONDAY, MAY 26 8:00AM Matty Siravo Memorial Day 5K Run/ Walk and Matty’s Mighty Dash for Kids Bank RI South Kingstown, RI

SUNDAY, MAY 4 11:00AM-4:00PM Meeting Street School Walk-N-Roll Pariseau Field Pawtucket, RI SUNDAY, JUNE 1 9:00AM The Girls on the Run 10K, 5K and Kids Fun Run Roger Williams Park Providence, RI SUNDAY, JUNE 8 8:00AM CASTLE AWARDS 5K/10K/HALF MARATHON Newman YMCA Seekonk, MA

SATURDAY, JUNE 14 9:00AM Nathan Clark/Shamrock Financial 5K Run-Walk Greenwood Ave. Rumford, RI SUNDAY, JUNE 15 7:00AM Worcester Running Festival Worcester, MA SUNDAY, JUNE 15 8:00AM Elliot Kaminitz Father’s Day Ride Fort Adams State Park Newport, RI SUNDAY, JUNE 15 8:30AM OCEAN STATE DUATHLON Toray Building/Quonset Point North Kingston, RI SUNDAY, JUNE 15 9:00AM SUPERKids Triathlon University of Rhode Island Kingston, RI

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^^^ YPÄ[THN JVT c volume one issue three

The 7th Annual Cox Providence Rhode Races, Sunday, May 4th. The 7th Annual Cox Providence Rhode Races are being held on Sunday, May 4th. Rhode Races weekend includes a race for every runner—a full and half marathon, 5K and kids’ race. Eident Racing hosts the only marathon in Downtown Providence and is proud to have runners from all over the world competing. There are many new and exciting changes to this year’s race that will make it the best yet. The biggest change to this year’s race is moving the 5K and Kids’ Race back downtown on Sunday morning. This will create a true festival-like atmosphere for all of our participants. The 5K will kick off at 8:15 am, right after the start of the half marathon, and follow the same route as the longer races, circling back through the trails of beautiful India Point Park before completing the course under the finish arch. Cox Rhode Races is making some healthy changes that will make this year one of the best yet. Eident is excited to be partnering with BOOM Nutrition as the On Course Gel Sponsor for this year’s race. CarbBoom Energy Gels offer different fruit-based flavors, ranging from Strawberry Kiwi to Grape Pomegranate, made with all-natural ingredients. Believe it or not, it is possible to create delicious energy gels! UNO Pizzeria & Grill will be providing the runners with handmade pinwheel sandwiches, a much healthier and refreshing option for the athletes as they recover. During race weekend, Uno’s will also be hosting a special pasta dinner at their Providence, Smithfield and Warwick locations. For only $15, customers will receive a delicious pasta dinner! To add to the finish line fun, food truck vendors from all over Rhode Island will be located up and down Exchange Street to provide the thousands of spectators with a variety of food options. As fitness and technology continue to evolve, Rhode Races has embraced this evolution and will have a new feature this year with the Race Joy app. This app allows race participants to time themselves, track themselves with a GPS, and even post their results to social media sites such as Facebook and Twitter. The spectators can also use this app to track their runners in real-time, as well as send words of encouragement through the “cheer” option. Another benefit for the participants this year is the partnership with GameFace Media. All the photos taken during the race will be available for FREE. People will be able to download, e-mail

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and upload their awesome pictures to Facebook with one click and share them with all of their fans and friends. Security at a major marathon is the new norm in the postBoston Marathon world. Eident is ensuring a safe finish line area by partnering with local police, fire and security. All gear check bags must be clear. Runners are also encouraged to use Blue Trailer Lockers. These new mobile lockers will be easily accessible both before and after the race. Blue Trailer is fully staffed and will be conveniently located at the start of the race. They will provide an additional measure of security over the traditional gear check. Finally, Age Group winners will be awarded a Winner’s Basket this year. This new award has intrinsic value for our top athletes, as well as a memento of their accomplishment. Each wooden box will be custom stamped with the race and winning category, and the box will be filled with snacks and goodies from our sponsors. Visit Race HQ on Thursday night at Athleta in the Providence Place Mall or downtown on Friday, Saturday and Sunday to see what all the excitement is about!

The Matty Fund: Matty’s Memorial Day 5K for Epilepsy As They Prepare for Annual 5K Fundraiser, One Family’s Darkest Days Become a Light of Hope for Others resources to help families and parents deal with epilepsy,” says Debra. “We wanted to fill this void.” Through its Resource Center, The Matty Fund provides advocacy and awareness, and workshops for children, parents and caregivers on everything from managing seizures to medications and diets. They’ve created four regional support groups, and organize numerous family events. There’s even Camp Matty, a therapeutic horseback riding camp. On Memorial Day, Monday, May 26, The Matty Fund will hold the 12th Annual Matty’s Memorial Day 5K for Epilepsy in downtown Wakefield, immediately followed by the town’s Memorial Day Parade.

“We never imagined we could have this impact on epilepsy,” says Richard Siravo. Eleven years ago, Richard and his wife, Debra, went through the greatest loss a parent could experience—the tragic passing of their 5-year-old son, Matthew, due to complications from an epileptic seizure. The youngest of four children, Matthew was a healthy newborn. This changed 10 days before his first birthday after he suffered a seizure, testing later determining that his right hippocampus was shaped differently than his left. Matthew was diagnosed with epilepsy. Over the next few years, Matthew, known affectionately as Matty, continued to have seizures. As he got older, Matty’s condition required speech and physical therapy. Shortly after his 5th birthday, Matty underwent brain surgery in hopes of reducing future seizures and improving his quality of life—though Matty was always described as the happiest child in any room. Sadly, Matty suffered a prolonged seizure while in recovery, causing cardiac arrest and massive brain damage. He died peacefully on Mother’s Day, 2003. “I lost track of how often we’ve cried, but we still shed a lot of tears,” says Richard. Created out of love and the loss of their young son, Richard and Debra established The Matty Fund Epilepsy Resource Center to provide specialized programs and services to children and families living with epilepsy. It is the only organization of its kind in Rhode Island and has received national attention and accolades for its work.

“It all comes down to providing information and support so people know they’re not alone,” says Richard. On Memorial Day, Monday, May 26, the organization will hold the 12th Annual Matty’s Memorial Day 5K Run/Walk/Kids’ Dash for Epilepsy in downtown Wakefield. It will immediately be followed by the town’s Memorial Day Parade. On-site registration opens at 7:00 a.m., with the Kids’ Dash at 8:30 a.m., and a USA Track & Field-certified 5K run/walk at 9:00 a.m. Supported by presenting sponsor BankRI, the 5K begins at their new Wakefield branch, located at 290 Main Street and scheduled to open in May, before ending at the Mew’s Tavern with an outdoor BBQ for participants. In addition to the race, the morning will feature family activities and a kids’ zone. Participants may register online at www.MattyFund5k.com in advance of race day. Those who sign up before May 20th will receive a discounted early registration fee. “The collaboration with BankRI has been fantastic; they’re a company that cares deeply about giving back,” says Richard. “Having Rhode Island icons like BankRI and Tarbox Toyota support the 5K allows us to grow the event and provide more funding for research, education, and family support activities.” Adds Richard, “All of this happened out of tragedy, but my wife and I are proud to know that the loss of our son has touched more lives than we ever expected. Matty’s legacy is working hard for those dealing with this awful illness—11 years later, the need is still there and it’s never been higher.” Debra Siravo (left), who lost her son Matthew due to complications from an epileptic seizure at age 5, founded The Matty Fund Epilepsy Resource Center with her husband, Richard, in 2003 to help children and families living with epilepsy.

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