Living Healthy Winter 2013

Living Healthy WINTER 2013

NorthStar Publishing LLC

ADAPTATION Skiers overcome disabilities to hit the slopes

Light &

LATITUDE Coping with seasonal affective disorder A Free Publication

in Northern Vermont & New Hampshire

simple comforts

Living Healthy in Northern Vermont & New Hampshire

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is published semi-annually by NorthStar Publishing LLC Winter 2013 Volume 2 • Number 1 Publisher: Justin Lavely justin@northstarmonthly.com Graphic Design: Heidi Allen Goodrich heidi@northstarmonthly.com Editors: Lyn Bixby lyn@northstarmonthly.com Justin Lavely justin@northstarmonthly.com Advertising & Circulation: Vicki Moore vicki@northstarmonthly.com Angie Knost angie@northstarmonthly.com Editorial Offices: NorthStar Publishing LLC PO Box 319, 29 Hill Street Danville, VT, 05828 802.684.1056 Editorial Comments or Questions: info@livinghealthyvt.com Living Healthy is produced and published by Northstar Publishing, LLC located at 29 Hill Street, Danville, VT. Printed in USA. Copyright 2013 by NorthStar Publishing LLC. All rights reserved. No part of this publication may be reprinted or otherwise reproduced without expressed permission from NorthStar Publishing LLC. Publisher is not responsible for errors resulting from typographical errors. Acceptance of advertising is subject to publisher’s approval and agreement by the advertiser to indemnify the publisher from loss or expense on claims based upon contents of the advertising. Publisher does not assume liability for errors in any advertising beyond the cost of the space occupied by the individual item in which the error appeared.

COVER: Adaptive skier Brent Cote of Nashua, N.H., at the Bretton Woods ski area. He participates in many activities operated by New England Disabled Sports and is a member of the adaptive race team at Loon Mountain. Photo by Ken Watson.

www.livinghealthyvt.com

PAGE 2-3: Mt. Lafayette in Franconia Notch State Park.

Photo by Meghan McCarthy McPhaul.

Living Healthy Winter 2013

4 Preparation

It’s time to get your body ready for the winter sports season with a few helpful excercises.

8 Adaptation

Tyler Walker and others around the region overcome disabilities to hit the slopes.

22 Light & Latitude As the days grow shorter, residents guard against seasonal affective disorder.

in Northern Vermont & New Hampshire

COLUMNS

13 Indoor Workouts

By Dave Harkless

15 The future of fitness

By Ben Warstler

18 Senior Ski Ladies

By Edmund J. Guest

26 Simple Comforts:

Three winter recipes

By Marion Brown

Ready, Get Set, Ski!

1. Wall Squat:

By Ryan Farley and Hilary De Carlo

A

s winter rapidly approaches, so does the blessing of snow and ski season. It is accompanied by countless memories of friends and family enjoying Nordic and Alpine skiing here in the Northeast Kingdom. No matter what form of skiing you prefer, the physical demands placed on your body can be high. So preparing for these activities is essential.

Over the years, while working on exercises with skiers of all ages and abilities, one component has remained vital – the need for preseason conditioning. The big difference between Nordic and Alpine skiing in terms of the body is how we produce momentum.

With Alpine, we are assisted by the slope and gravity, whereas Nordic skiing relies on our legs and upper extremities.

This program encompasses preparation for both types of skiing and is good for jumpstarting your season. Three great reasons for conditioning prior to the season are: • Decreasing the risk of injury.

• Increasing endurance.

• Maximizing enjoyment.

By strengthening the muscles of your lower extremities and core, you are providing greater stability for your ankles, knees, hips and back.

The core refers to the hips, pelvis, abdominals, lower back and mid-back. Your core rotates the body and helps give it momentum to move in any direction. The core helps maintain proper posture, balance and alignment of the body.

4 • LIVING HEALTHY

Being able to ski longer by having more endurance will allow you to burn more calories, get more runs in, and speed up your recovery time. Any workout program needs to be fun, time efficient and effective. Realistically, most of us do not have many hours in the day to spend at the gym, so increasing our fitness level and training for function at home may be more feasible for some of us. This workout consists of a warm-up, eight exercises and a cool-down with stretches.

A 5-to-10-minute warm-up is recommended to get the blood circulating through the muscles we will be calling upon. The warmup can be a brisk walk, light jog, bike, stair climber, rowing machine, or any other activity that is relatively low impact. If you are limited by space, try one or more of these alternative movements: marching in place, jog in place, side to side shuffle, or jump rope. Get your heart rate up.

Monitor your heart rate to make sure you are in the target zone. Use this formula: 220 minus your age = your maximum heart rate.

Multiply that number by .65 and .80 to warm up at between 65 and 80 percent of your

Begin with your back against the wall and your feet out in front of you. Slide down the wall and stop between 45 and 90 degrees. Make sure your toes are beyond the knees when squatting to keep stress off the front of the knee joint. Stopping at 90 degrees will be the most difficult. If knee pain is present, don’t go so low and try to distribute more weight onto the mid-foot and heel.

maximum heart rate. A heart rate monitor is a great investment that is relatively inexpensive, or you can monitor your heart rate manually using the radial (wrist) or carotid (neck) pulse.

Count the beats for ten seconds and multiply that number by six to get your beats/minute.

Save the static stretches until the end; it will lengthen the tightened muscles and decrease the build-up of lactic acid.

All eight exercises should be performed for 30 to 60 seconds each, based on your fitness level. Wait 15 seconds between exercises. At 60 seconds each, you should complete one cycle in 10 to 11 minutes. (Tip: record your total exercise time and try to better it daily or weekly).

Work toward performing two to three cycles of the exercises over the course of a few weeks.

Remember to breathe throughout exercises, exhaling with exertion.

Ryan Farley is a certified athletic trainer with Dan Wyand P.T. & Associates, which has clinics in St. Johnsbury and Lyndonville.

Hilary De Carlo is the marketing manager at Northeastern Vermont Regional Hospital in St. Johnsbury.

2. Planks: Lie face down on the floor resting on

forearms. Push up off the floor, rising onto toes and forearms while keeping your back flat. Keep your abs tight and if you feel like your back is sagging, it is time to stop. This is a difficult exercise, so start with holding it for 5 to 10 seconds and do it three to five times. This exercise can be modified by resting against a counter top.

Alternate Method

3. Bridging:

Lying on your back with your hands by your sides, bend your knees so that your feet are flat on the floor and under your knees. Raise your hips off the floor, making a straight line with your thighs and trunk. Tighten your buttocks and draw your belly button toward your spine to tighten your core. Try holding for 30 to 60 seconds. If this is not challenging, try the single leg bridge, which is more difficult.

4. Lunge w/overhead press: Stand with your feet together holding a weight of your choice (dumbbell, medicine ball, even a gallon of water which is about 8 pounds). Take a big step forward and bend the front knee anywhere from 60 to 90 degrees. Most of your weight should be on the forward leg. Keep your upper body straight and core tight. Now perform anywhere from one to five presses overhead. Push back with the front leg and return to the starting position. Now, do the other leg. Try alternating for one minute.

LIVING HEALTHY • 5

5. Standard Crunch: Lying on your back, push your lower back into the floor and bring your shoulder blades up a few inches off the ground.

Look up at the ceiling, do not bend your head and neck forward (avoid shrugging). At the same time, try to relax your neck and shoulders. Hold briefly and return slowly down.

To make this more difficult, do not return all the way down.

Alternate Method

6. Mountain Climbers:

With your hands on the ground in front of you, under your shoulders, extend one leg back and have the other bent under you with your knee close to your chest. Hold your upper body in place and alternate foot positions quickly. See how many reps you can do in 30 or 60 seconds. This can be modified by placing your hands on a chair or other elevated surface.

7. Push-ups: With your hands on the ground under your shoulders or slightly wider, get up on your toes and slowly lower your chest toward the ground. Briefly hold and return to starting position. This can be modified by starting on your knees or using the wall as shown in the picture.

Alternate Method

8. Prone Alternating arm and leg raise: Lying on your stomach, raise your right arm and left leg a few inches off the floor. Hold for 3 to 5 seconds and slowly lower. Now switch sides and repeat for 30 to 60 seconds. If you are on the floor, place a few pillows under your hips. If you have a physio-ball, this can be a nice alternative.

At the end, try to spend at least 5 minutes stretching: hamstring, quad, IT band and calves are some good starters.

Alternate order of exercises for variety: 4, 5, 7, 1, 2, 8, 6, 3 and/or 6, 1, 3, 2, 7, 4, 8, 5

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LIVING HEALTHY • 7

Adaptive ski racer Tyler Walker, whose legs were amputated when he was a child, trains on a mountain in Chile.

8 • LIVING HEALTHY

Adaptation Overcoming disabilities to hit the slopes

by Meghan McCarthy McPhaul

“Skiing is my life. Everything I am doing has to do with skiing – where I live, how I exercise, what I eat, how I make a living.

hen Tyler Walker started skiing at Cannon Mountain in Franconia at the age of six, his father Jim rigged up a primitive sit-ski using materials from the basement.

“I kind of begged and pleaded with my parents,” says Walker, who was born with a condition that led to amputation of both legs at age four. “My dad took a sled and bolted some old cross-country skis on the bottom of it and welded some metal brake-spike-lever things on the side… and I’d go down and attempt to control myself. It was terrifying.”

But over time, terror turned to passion. It was a few years before Tyler joined fledgling adaptive ski programs at Loon Mountain and Waterville Valley – and before he was heavy enough to fit the mono-skis of the day. Now 26 years old and a member of the United States Adaptive Ski Team for the past decade, Walker lives and trains in Aspen, Colorado, and competes throughout the U.S. and Europe in International Paralympic Committee (IPC) races, including the Paralympic Games and the annual Disabled Alpine World Cup circuit. These days Walker skis on a high-tech, light-weight mono-ski, complete with a suspension system.

LIVING HEALTHY • 9

“Skiing is my life,” he says. “Everything I am doing has to do with skiing – where I live, how I exercise, what I eat, how I make a living.”

The evolution in Walker’s equipment and in opportunities for him to excel are indicative of the progression of adaptive skiing – and adaptive sports in general – over the past several years.

In the mid-1980s – at about the time Tyler Walker was born – some ski areas in the region introduced adaptive programs, offering recreational ski opportunities for people with various kinds of disabilities. But it was rare 20 years ago to see adaptive skiers on the slopes.

Over the past decade, many more ski areas have established adaptive programs, some of which provide competitive race training. Participants include disabled veterans, people who have faced life-changing injury or disease, and children and adults with disabilities from multiple sclerosis and cerebral palsy to vision impairment and amputation to cognitive and emotional issues. “[Today] it’s almost uncommon for a ski area not to have an adaptive program,” says Sandy Olney, who worked with the Bretton Woods adaptive program for a few years before helping to start Adaptive Sports Partners of the North Country (ASPNC), whose ski program is based at Cannon Mountain.

“Adaptive sports in general have definitely grown, in the amount of people who know about it, in the amount of people who do it, and in the amount of people who talk about it,” agrees Zoe Norcross, program director for New England Disabled Sports (NEDS), an organization based at Bretton Woods.

ASPNC, now in its fourth winter, is relatively new to the ski scene. New Hampshire’s Loon Mountain introduced adaptive skiing in 1985, and Bretton Woods started a program in 1998.

Both groups are now under the umbrella of NEDS. Vermont Adaptive Ski & Sport, which works with ski areas throughout Vermont, was founded in 1987 and includes a program at Sugar10 • LIVING HEALTHY

“My dad took a sled and bolted some old cross-country skis on the bottom of it and welded some metal brake-spike-lever things on the side… and I’d go down and attempt to control myself. It was terrifying.”

bush that started in 1991.

Adaptive skiing continues to spread to other ski areas. At Burke Mountain, Snowsports Manager Dave Iverson says the ski area is embarking on a pilot program this winter, with help from ASPNC. While he notes the program will be small at first, Iverson hopes adaptive will grow at Burke.

“We’re excited to get it started, but we need to start slow. We want to make sure we do it right,” he says. “It’s a service that’s needed in the Northeast Kingdom.”

The common thread among

adaptive ski programs is helping people adjust to whatever challenges they face so that they can enjoy the thrilling rush of flying downhill on snow and the joy of simply being outside in the mountains.

For Walker, who grew up in Franconia, skiing was simply what all the other kids were doing. The elementary school there offered a ski program, releasing students from the classroom to the ski school each Friday afternoon through the winter.

“That sounded like the most fun thing I had heard of. I wanted

to do what everyone else was doing, even though neither I nor my parents had much of an idea how I would ski at first,” says Walker.

“I have stuck with skiing for several reasons. First and foremost, it’s a ton of fun… I want to be the best in the world with my kind of skiing, not entirely for my benefit, but also to see what can be done with adaptive skiing.”

Adaptive ski programs employ an array of equipment to help get skiers on the slopes. These include mono-skis, with a single alpine ski attached to a metal frame holding a molded seat, which are used

Photographer: Sandy Olney Bella Hibberd, a sixth-grader from Bethlehem, N.H., who has cerebral palsy, shares the thrill of skiing with her Tandemski pilot, Tom Norcott of Franconia, N.H., at the Cannon Mountain ski area.

by people without legs or with limited use of their lower extremities. Bi-skis are similar, but with two skis attached, and are usually used by beginner sit-skiers or those who need assistance from an instructor. Three-track and four-track skiers ski independently – standing on either one ski or two – and using outrigger ski poles with short skis attached at the end to provide extra support and balance.

Adaptive instructors use a variety of tools from tethers (attached to skis or skiers) to long bamboo poles to provide support and assistance to skiers who are unable or not yet ready to ski independently. People with extreme mobility issues can enjoy skiing strapped securely in a Tandemski, a type of sit-ski piloted by an instructor on articulated skates attached to the seat and frame.

At Cannon, ASPNC worked with 66 individuals last winter to provide 357 ski sessions, including regular weekly lessons organized in conjunction with Common Ground, which is part of White Mountain Mental Health Services of Littleton. At its Bretton Woods and Loon locations, NEDS works with more than 550 adaptive skiers and provides over 3,000 lessons each winter. Vermont Adaptive works with more than 600 clients, including about 150 adaptive skiers at Sugarbush.

Directors at each of the programs say their organizations continue to grow and to offer adaptive sports and recreation to more people every year.

“In my opinion, every major ski area or resort should host an adaptive program,” says Cannon’s General Manager John DeVivo.

“The work that ASPNC and its volunteers have done with skiers and riders, and their summer clients alike, has been heartwarming and truly amazing.”

Many adaptive programs in the region offer year-round recreational opportunities, including kayaking, cycling, hiking and swimming. In fact, Olney says the founding group of ASPNC wanted to make sure it did not become solely a ski program, although adaptive skiing is a huge part of the group’s work.

ASPNC was organized as a year-round, community-based adaptive program and in just over three years in action has helped to provide sports and recreation to nearly 200 individuals in over 2,100 activity sessions ranging from cycling along the rail trail in Littleton to playing soccer or tennis to cross-country skiing.

As the executive director, Olney is the only paid employee, and ASPNC, like other adaptive programs, relies on dedicated volunteers to do everything from organizing fundraisers to teaching people with cognitive and physical disabilities how to ski – or helping them cruise down the mountain (or climb up it, depending on the season) if they are unable to do that independently.

Vermont Adaptive has nearly 600 volunteers, including about 120 at Sugarbush. NEDS has about 275 volunteers at its Bretton Woods and Loon locations combined. ASPNC had more than 80 volunteers last year. The volunteers at each program tend to be dedicated and enthusiastic about providing recreational opportunities to anybody who would like to pursue them.

“It doesn’t matter who you are, whether you have a disability or not. Recreation is foundational in everybody’s life,” Olney says.

“There are people who feel really passionate about sharing these opportunities with everybody – whether it’s carrying somebody up a mountain or skiing somebody down a mountain.”

Many adaptive ski programs also offer Nordic skiing and snowshoe programs during the winter.

Olney says ASPNC worked with an independent paraplegic woman one winter to develop a plan and training to assist her to hike into Tuckerman Ravine on Mount Washington so she could watch the ski scene there.

Getting into the backcountry is something Tyler Walker has been experimenting with, too. Two winters ago he and Chris DevlinYoung, Walker’s former coach and longtime training partner on the U.S. Adaptive Team, made the first unaided ascent by adaptive skiers of Aspen Highlands Bowl in Colorado, essentially dragging themselves up the mountain on their elbows. Ski patrollers helped carry their mono-skis that day, but ultimately Walker would like to have a sit-ski light enough to transport on his own.

He’d also like to see adaptive skiing gain even more awareness.

“Becoming mainstream is still difficult,” he says. “We had a huge amount of publicity with the Mono-skier X event in the X-Games, and ESPN treated us as equals.

But they cut our event.” He won

gold in that event three times.

Now, he says, “We need to find other avenues to promote our sport, and it probably won’t be through ski racing… [unless] we have races in conjunction with able bodied events… or do something crazy with free skiing, such as Josh Dueck’s back flip.”

Dueck is a Canadian skier who was paralyzed from the waist down when he crashed in 2004 doing a flip on skis. He completed the first back flip by a sit-skier last winter and competes on the Disabled Alpine World Cup race circuit.

While the thrill seekers like Walker continue to seek a bigger piece of the skiing limelight, for the many adaptive skiers just looking for a fun day on the hill or starting out in the sport, adaptive programs provide the knowledge and tools that enable them to adapt to their personal challenges and glide down the hill alongside other skiers.

“Skiing is like magic,” says Olney. “People feel the breeze in their face and the excitement of going fast. It’s amazing what happens.”

Meghan McCarthy McPhaul, an avid skier and award-winning writer, is the author of the book, A History of Cannon Mountain, Trails, Tales and Skiing Legends, published in 2011. She lives with her husband and three children in Franconia, N.H., where she writes a blog, writingsfromafulllife. blogspot.com.

LIVING HEALTHY • 11

Expert Care with a Personal Touch “We choose to practice at Copley because of its excellent reputation for women’s health services.

We share the philosophy that the needs of the woman comes first.”

What does

Support and Services at Home (SASH) provide to participants free of charge?

Anne Stohrer, MD, MPH

William Ellis, MD

Internship: Internal Medicine Barnes-Jewish Hospital Residency: OB/GYN Barnes-Jewish Hospital

Internship: OB/GYN St. Louis University Hospitals Residency: OB/GYN St. Louis University Hospitals

Medical College of Virginia

Medical College of Virginia

Masters in Public Health Harvard University

Dr. Stohrer and Dr. Ellis are board certified. Each brings more than 25 years experience to Copley’s women’s health services. In addition to obstetrics, they provide diagnosis and treatment of problem gynecologic concerns including abnormal PAPs, bleeding and other menopausal and post-menopausal concerns.

Dr. Anne Stohrer and Dr. William Ellis are seeing patients at The Women’s Center.

• We work for the independence of senior citizens • Comprehensive health and wellness assessments • A trusted guide to help navigate the long-term care system • Person-centered healthy aging planning • Informed team to help in crisis • Transitions support back home • Proven practices through a community healthy aging plan • Assistance with accessing other community services • Information on area activities • Check-ins if requested • Coaching • Wellness Nurse support • Link with the Blueprint for Health’s community health team and medical home

Expert care with a personal touch 528 Washington Highway, Morrisville

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For more information call (802) 535-3555

EXERCISE

Indoor Workouts Keep moving in the North Country all year long

By Dave Harkless

F

or many, getting out of shape just happens, and it usually happens slowly, sneaking up on you. Then, all of a sudden, you try to do something that was fairly easy a few years ago, and you can’t, or are extremely sore afterwards.

I’ve been there. I smoked for a dozen or so years and was never an athlete. Then, in my late twenties, I realized I didn’t want to live that lifestyle. So I quit smoking, which was hard, but worth it, and I got active. Unlike some people, who can seemingly eat and drink anything with no worries of penalty in either weight or performance, I have to work at it.

So how do we get into and stay in shape in the North Country? Not many sports can be done here year round, and even avid athletes have to deal with off-seasons and bad weather days. My advice is to keep moving and mix it up. With New England’s fickle weather, there are times when we need to work out indoors. Indoor workouts can be boring, and indoor exercise equipment can become clothes racks very easily.

Here are some tips to help you figure out which piece of equipment is right for you and will keep you moving: • Pick an exercise you can and will do. It doesn’t matter how many calories it burns, because if you don’t stick with it, you won’t burn any.

• Treadmills are popular because you can walk, jog or run. They are less abusive to your body than running down sidewalks or streets because they have orthopedic belts that have extra cushioning for those bothersome joints.

There are treadmills for every ability level, and by going over a few questions, you can find the right one for you.

• Ellipticals have become popular in the last ten years, basically replacing stair steppers. The movement on an elliptical is similar to cross country skiing and stair stepping combined.

The elliptical provides a total body workout, meaning it works the majority of the body’s

major muscles. You use your arms, legs and core muscles during this workout. It is nonimpact, meaning you don’t pound on your joints like running, but it is weight bearing, which promotes bone density (your doctor will like that).

• Rowing machines provide a great total body workout if done correctly. However, if done incorrectly your arms give out quick, and you’ll be exhausted. Concept2 is a popular company based in Morrisville, Vt., that has a full line of rowing machines. They prefer to sell consumer direct, but also have less expensive “blems,” models that have minor imperfections and are sold at the company’s factory location. Another popular style of rower uses water instead of air as its resistance. The fluid is quieter and has a nice smooth feel to it, but both styles work very well.

• Indoor exercise bikes let you ride all year long.

There are three basic types: upright, recumbent, and spin bikes.

Here is some information on the differences between the three kinds of indoor exercise bikes: • Upright exercise bikes are what most of us think of, similar to riding your bike outside.

I usually recommend buying one with built in programs. When you plug in a program, it challenges you, and you may not get off until the program is completed, which means you are more likely to complete your whole workout.

• Recumbent bikes are more like an easy chair and exercise bike combined. They are more comfortable for those not used to bike seats.

The pedals are out in front of you, which makes them easy to use for folks with agility and balance issues.

• Spin bikes are very adjustable with both the seat and handlebars able to be moved to fit a wide variety of people. Spin bikes do not have programs, as they are typically used in cycling classes at health clubs, led by an instructor who takes you through a routine with music.

Used at home, people make their own rou-

tines, and the heavy flywheels create a quiet, smooth pedaling motion.

The best advice is to try before you buy. Go test the piece of equipment at the dealer for at least 10 minutes and see how your body reacts to the exercise. If you have not done any exercise in quite some time, check with your doctor first.

Once purchased, don’t hide your piece of equipment in the basement. Put it upstairs in your bedroom, living room, family room or spare bedroom – somewhere well lit with a TV, so it is seen and helps you remind yourself to use it.

Remember to start off slowly. You don’t fall out of shape in a day, and you won’t get back into shape in one day either. Gradually build up your time and effort, and do it every day at the start so it becomes a habit. They say it takes 21 days for something to become a habit; make exercise yours.

Finally, once you have gotten yourself into a routine, mix it up. Try different exercises, go for walks, go outside and play with your kids or pets.

Even the best machine will become boring if it’s the only exercise you do. Challenge your body, and it will both surprise and reward you. Then, hopefully, the next time you see your doctor, you will get gold stars on your health report card.

Dave Harkless is the owner of Littleton Bike & Fitness, a full service bicycle and fitness shop in Littleton, N.H. He has been helping people achieve fitness goals for more than 20 years.

LIVING HEALTHY • 13

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THE FUTURE OF FITNESS

F

Group Personal Training

By Ben Warstler

ar away are we from the days when training on Nautilus machines and running for endless miles on the treadmill were all the rage in the fitness industry. The past five years have been about getting back to basics, training with minimal machines and using more portable devices. Boot camp-style training exploded onto the scene and became immensely popular among the masses, people who were looking to lose fat and become more fit or just wanted to be part of the crowd.

However, boot camp training peaked in popularity and is beginning to level off. Consumers are now looking for the same type of training (circuit or station-based intense exercise), but with a more personal approach. Boot camp training is traditionally a generalized program with little preparation by the instructor and a “beat you into the ground” mentality, often accompanied by hollering and screaming.

Before I go further, I should emphasize that our boot camp program never drew on that mentality. Our main goal is empowerment – to build our clients’ confidence, self-esteem and desire to become better each day. Our programs are designed a month in advance by a certified coach who strives for balance, combining the needs and goals of our clients. This approach is very non-typical. With the trend now shifting to group personal training, we are going to be more prepared than others for the simple reason that we have been doing most of our training with a personal touch from the beginning.

Group personal training is already taking hold in parts of the country. We will only be making small adjustments in our program because we already have many of the personal touches clients are looking for – measurement tracking of all clients, following up with clients, offering modi-

One-on-one personal training is dying, if not already dead. fications and progressions of exercises to suit clients’ goals and needs and creating a positive supportive environment for success. Think of the trend in fitness as raising the bar for quality of service. Our personal training program is done in groups of two to four people. One-on-one personal training is dying, if not already dead. People want more for their money, and one-on-one is too expensive for most.

What should you look for in a quality boot camp program now? Ask the instructor if the program was designed in advance. That is important because in order to create balance in a program, a plan is key. Writing something up willynilly is not quality program design, and there is an excellent chance imbalance will ensue. What follows is often injury, lack of results, or both.

Also, ask if the workout has a considerable warm up. Our warm up is 10 to 12 minutes long and consists of three parts to create a warm pliable body that is ready to train. Does the boot camp have a certified professional who writes the programs? A certified professional will more than

likely know how to design a balanced program that will provide results as well as prevent injury.

Lastly, ask if the boot camp training program has a nutritional component. Nutrition is essential to results. Make sure a nutritional component is part of your membership fee before joining.

Everyone wants to be a part of something.

Boot camps are a great environment to make friends while achieving fitness success. I ran boot camps exclusively for five years before adding personal training to the services we provide.

Still, our boot camp (soon to be group personal training) is by far the most popular service we provide. Since 2006, we have been able to refine our group training to make it among the best in New England. Over the next five years, some of the elements will change, but the core values of empowerment, motivation and family will remain strong and will likely strengthen.

Ben Warstler is the president of Fortitude Fitness Systems, Inc., and Ben’s Bootcamps. Certified as a strength and conditioning specialist, Kettelbell instructor, youth instructor and personal trainer, he has over 13 years of experience. E-mail bensbootcamps@gmail.com or call 802-751-5385.

Also visit www.vermontbootcamps.com for more information.

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LIVING HEALTHY • 15

Copley Hospital welcomes OB/ GYN specialists

C

opley Hospital in Morrisville has welcomed a husbandand-wife team of OB/GYN physicians, Dr. Anne Stohrer and Dr. William Ellis.

They are seeing patients at The Women’s Center, located in the Health Center Building at Copley, and each of them has more than 25 years of experience in women’s health care.

They are working collaboratively with Copley’s certified nurse-midwives and its medical community. In addition to obstetrical care, they provide diagnosis and treatment of problem gynecologic concerns, including abnormal PAPs, unusual bleeding and other menopausal and postmenopausal concerns.

The two new specialists share a philosophy. “We chose Copley for its excellent reputation for women’s health services,” said Dr. Stohrer. “We look forward to partnering with each woman to create an individualized healthcare plan.”

Dr. Stohrer holds a master’s degree in public health from the Harvard School of Public Health, completed her residency and internship at Barnes-Jewish Hospital and earned her medical degree from the Medical College of Virginia.

Dr. Ellis completed his internship and residency at St. Louis University Hospitals in St. Louis, Mo., and is a graduate of the Medical College of Virginia.

Protect your children Be Lead Safe By Lorri LePage

M

ost children who have lead poisoning do not look or act sick. A lead test is the only way to know.

Lead poisoning can cause serious health problems, especially for infants, children and pregnant women. It can damage the brain, kidneys, nervous system and red blood cells.

The Vermont Department of Health recommends that children be tested for lead at ages one and two.

Lead paint is the number one cause of lead poisoning in children. In 1978, lead in new house paint was banned by the Consumer Product Safety Commission, but most homes built before then contain lead.

Young children can be exposed to lead by eating, chewing or sucking on lead-painted objects such as windowsills, toys

or furniture. Over time, painted surfaces crumble into household dust, which clings to toys, fingers and other objects.

Lead paint on the outside of your house can also increase your child’s risk of lead poisoning. As the paint ages, small flakes and chips fall on the ground, mix with the soil and contaminate the area.

A small child can ingest the contaminated dirt while playing.

For more information, call the Vermont Department of Health Childhood Lead Poisoning Prevention Program at 652-0358 or 1-800-439-8550.

Information can also be obtained from HealthWorks ONE at 802-334-4389 or by e-mailing healthworksone@gmail.com.

Lorri LePage is a Vermont Department of Health outreach specialist.

ORGAN DONATION Online registration encourged

C

opley Hospital in Morrisville is collaborating with Donate Life Vermont to encourage more Vermonters to join the online registry for organ and tissue donation.

Vermont’s online site, www.DonateLifeVT.org, is a way for people 18 years of age and older to register their wishes to serve as organ donors. The website has a “frequently asked questions” section for those considering organ donation.

Even if you signed as an organ donor on your driver’s license, you should register online because at present the Vermont DMV is not connected to

Does your house have lead paint? here are some steps you can take to be lead safe: • At least once a week, wipe down windowsills, wells, tracks, and other surfaces where dust collects with an all-purpose cleaning solution.

• Vacuum carpeted areas at least once a week with a HEPA vacuum.

• Block your child’s access to areas that have peeling paint with a fence or gate.

• Wash your child’s hands, face, pacifier and toys frequently.

• Do not allow your child to play in the dirt around old buildings.

• A diet high in calcium and iron will help your child absorb less lead.

the official organ donation registry.

In the United States, more then 110,000 men, women and children are waiting for organ transplants, and a name is added to the waiting list every 14 minutes.

One organ and tissue donor can save or make a difference in the lives of up to 50 patients. Last year, 28,000 lives were saved thanks to organ donors, and another one million people received tissue transplants. But thousands more people die every year waiting for a donor match.

In addition to the online registry, individuals should have an advance directive that indicates their interest in serving as organ donors. You can learn more about advance directives at www.copleyvt.org/ advancedirectives.

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16 • LIVING HEALTHY

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LIVING HEALTHY • 17

Edmund J. Guest

Burke Mountain’s

SENIOR SKI LADIES

T

hey range in age from their mid-60s to early-80s. They come from all over – native Vermonter, flatland suburbanite, city mouse, and country girl. All are retired here now, but during their working years, they were professionals, businesswomen, and homemakers, often at the same time. They are friends and neighbors who regularly travel, hike, garden, volunteer for local charities and organizations, and get together for lunch when they can agree on a time. All are grandmothers; two are greatgrandmothers. And they ski.

The Ski Ladies of Burke Mountain is not a formal organization (or any kind of organization), but anyone who has spent any time on the mountain in winter will come across one or more of these feisty senior citizens. They are Lyndy Burdet and Nancy Lawrence of Lyndonville and Judy Anastasia, Merrily Wieland, and Karen Guest of East Burke. They sometimes ski together and sometimes separately, but from Monday to Friday during the season, they are usually on the alpine slopes of Burke Mountain from two to four days each.

Some have skied all their lives. Lyndy Burdet worked as a professional ski instructor, while Karen Guest, an occasional Nordic skier when younger, never tried downhill skiing until she was in her late 50s and had had a knee replacement. Judy Anastasia came back to skiing after many years away from the sport. Among them, they have amassed the usual afflictions of long lives – several cancers, glaucoma, multiple joint replacements, and arthritis. It would be a rare winter day when one of them didn’t ask an accommodating husband for an aspirin or a back rub. As Karen Guest says, “some days ibuprofen is my secret weapon.”

But they’ve all learned to keep at it through the aches and pains. They approach aging realistically, unsentimentally, and with gusto, the same way they approach their skiing. All admit they ski slower now, more cautiously, and avoid those days when conditions are sub-par due to ice, wind, or bitter cold. They all accept that aging is an inexorable process that can’t be stopped, but maybe slowed down a bit. Summed up by Lyndy Burdet, “If you

18 • LIVING HEALTHY

rest, you rust.”

Older skiers are fortunate to ski at Burke Mountain. During the week, especially first thing in the morning, Burke is usually quiet and not crowded. The lifts are often running nearly empty. The grooming crew is firstrate, and their overnight efforts will have left a number of trails that are still challenging, but lacking in heart-stopping surprises. And Burke’s senior season pass has always been a bargain.

But is downhill skiing really an older person’s sport? Isn’t it dangerous, hard on joints, and difficult for those who may be unsteady on their feet? The answer to all those questions is, “it depends.” Those who ski at Burke enjoy a wide variety of terrain from easy to expert, and the lower mountain has several gentler runs that can be just as much fun for slower, wiser skiers as the upper mountain’s expert trails are for more aggressive folks. And with the newer equipment, prudent skiers rarely suffer serious injury.

So how does skiing stack up as exercise?

Anyone who has watched the Nordic, or crosscountry, Olympic events on television can see that “skinny-skiing,” as it’s called, provides an excellent aerobic workout. But for older people, that may be the problem. If you’re not in tip-top condition, cross-country skiing can be too much, and especially for someone

taking it up late in life, it could be problematic.

Alpine, or downhill, skiing on the other hand is not terribly aerobic, but it has other health benefits. It improves lower body (legs and thigh) strength, aids in honing one’s balance and agility, and there is also an aerobic component in just moving about in the cold, fresh air.

Even getting up and back on your skis after a minor spill can get the heart and lungs working. And the mere act of suiting up and putting on boots and gear requires a lot of bending and stretching.

There are a number of senior skiers at Burke besides these five women who bear witness every winter’s day that an active senior lifestyle is as rewarding as it is healthy. They get up, go outside, take in some fresh oxygen and move their bodies. So whether it’s skiing, snowshoeing or walking down the road, it’s the activity itself that is healthy. Plus it’s the perfect cure for cabin fever.

One cold day a few winters back, one of the oldest seniors on the mountain finished buckling his boots, turned to a friend who was complaining about some minor ache or pain, and said, “At our age, if you wake up one morning and nothing hurts, you’re dead! Let’s go.”

Edmund J. Guest lives and writes in East Burke, and tries to keep up with his wife Karen, one of the Ski Ladies of Burke Mountain.

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LIVING HEALTHY • 19

Winter injuries Orthopaedic Surgeons Gear Up For Winter Season

D

r. S. Glen Neale is a North Country Hospital orthopaedic surgeon who treats a lot of skiing and snowboarding injuries every winter. He’s also a skier and a recipient of bilateral hip replacements.

Neale is an athlete who knows what it’s like to have the wind awaken him as he takes his first run down the mountain. An avid skier and cyclist, he also appreciates the importance of having a top-notch local orthopaedic ser-

The American Orthopaedic Society offers these injury prevention tips for skiing and snowboarding: • Prepare for the season and get in shape.

• Get your equipment checked at a certified shop.

• Self-release your bindings each day you ski.

• Always warm up and stretch.

• Don’t ski while intoxicated.

• Always wear a helmet.

Having been on both ends of the scalpel, he understands the nuances of being a patient and can relate with empathy to postoperative difficulties and the need to push through the rehabilitative process.

Hearing the news from an emergency room physician that you have a fracture, a dislocation or a tear is certainly distressing, but it is not a life-altering event.

You might need to take the rest of the season off, but you’ll likely be hitting the slopes again the next year.

20 • LIVING HEALTHY

vice available in case something goes wrong.

He works with Dr. Thomas Varney and two physician assistants with more than 30 years of experience between them, and most of the athletes who pass through the doors at North Country Orthopaedic Surgery in Newport are able to return to their previously active lives.

Every year, when nearby Jay Peak opens for skiing, Neale and Varney know they are going to be busy for the next few months because of the popularity of winter

sports in this region. Their patient load increases significantly and, because of the complexity of some of the injuries, the number of surgeries they perform increases by about 25 percent.

Despite the rise in the popularity of snowboarding, they said they typically see more skiing than snowboarding injuries because there are more skiers on the mountain. They treat everything from dislocated shoulders and knees to broken ankles and wrists and shoulders and knee twisting injuries, such as torn anterior cruciate ligaments (ACLs).

They said they also treat quite a few injuries to people who were just hanging out in the lodge and fractured their ankles or wrists by tripping over skis or falling in the parking lot.

When Dr. Neale is not doing medical work at North Country Hospital, he may be found on skis at Stowe, where he has volunteered for 20 years and heads the ski patrol. While operating in that capacity, he said the most common injuries he sees among skiers are ACL tears and tibia (shinbone) fractures. With snowboarders, he said he mostly encounters wrist, elbow and shoulder fractures.

In this area of the Northeast, where many residents, not to mention visitors, are skiers, he said it’s imperative to have orthopaedic surgeons with a solid understanding of high-energy injuries. “Fracturing an ankle or shoulder on a mountain trail involves more than just applying a cast with a subse-

Injuries are most likely to happen when: • The season opens or the first day skiing.

• In the early morning if not properly warmed up.

• Late in the day when the skier may be tired.

• At the end of several days of skiing or the end of the season when the skier is looking to get one last hoorah. quent visit six to eight weeks later,” he said.

Those types of injuries may involve surgical procedures where many bones and ligaments need to be repaired. The swelling and rehabilitation that follows is not easy, he said, but if patients follow instructions, they’ll likely be ready to get in their bindings the next season.

“We can offer our patients high-quality orthopaedic care in a friendly environment,” he said, “and are readily available should issues arise during the post-operative period and rehabilitation process.”

And, he points out, once people reach that golden age where their knees and hips keep them from doing the things they love, those can be replaced.

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www.copleyvt.org LIVING HEALTHY • 21

Seasonal affective disorder

Light & latitude

Feeling caught in the countdown

By Helen Chantal Pike

Holly Hayward, the proprietor of Sugar Hill Botanicals.

W

henever you read this, you will be involved – knowingly or not – in a numbers game. No, it’s not the return of illegal betting that flourished during Prohibition. Nor is it the metricchanging theory examined in Moneyball about how the Oakland A’s switched their hiring, and firing, practices.

Instead you – all of us, actually – are participating in a countdown of minutes of light. It’s been going on since June 21, and really darkened our afternoons after Nov. 4, when we stopped saving daylight. Here, in the upper Connecticut River Valley, with its picturesque hills and tall mountains, the sun appears to set sooner as the earth naturally orbits further away from it.

From those valleys of darkness spans an invisible illness called SAD, or seasonal affective disorder, a type of depression. It has a spectrum of symptoms from the very mild to those requiring medical supervision. While we might not recognize it by its acronym, many of us are aware that a shift of some kind affects our decisions as the calendar winds down for the year.

“We used to call it the winter blahs. Then we called it the winter blues.” observes Holly Hayward, the proprietor of Sugar Hill Botanicals and a certified herbalist for 24 years.

“It happens after the last burst of autumn color disappears and our outdoor surroundings turn gray and overcast.”

Then, come November, she says, people look forward to snow. Why? Because the crystalline water ice that reflects the sun’s light makes the winter naturally brighter. Point of fact: The shortest day of the year, typically Dec. 21, has a little over nine hours of daylight compared with more than 14

22 • LIVING HEALTHY

hours on June 21.

At the end of every fall, Hayward sees a return of clients as well as new customers, looking for natural supplements to boost their outlook and productivity. She checks their medical prescriptions before blending a tincture or recommending vitamins.

“I also talk to them about nutrition,” Hayward says. “Often people need to change their eating habits, cutting down on sugar, caffeine and alcohol. They deplete the adrenal glands.”

Sitting on top of our kidneys, those glands use hormones to manage blood sugar levels, to regulate the balance of salt and water in our bodies, and to control the fight-or-flight response to stress, among other functions.

Stress, a huge presence in many lives, is often exacerbated

by SAD. Many of us experience mood swings as we juggle caring for children and elderly parents, worrying about the economy and international security, and keeping our fingers crossed we won’t experience a winter weather disaster.

Whether you’re self-employed or go to work in an office, relieving stress and changing your mood, especially during the cold winter months, is critical to both your mental and physical health, says Katrine Barclay, founder of Wellness at Work in Franconia.

“Whether it’s a 10-minute walk during your lunch hour or 10 minutes on that treadmill in the basement,” she advises, “get those endorphins going.”

After 13 years in the corporate world where she directed organizational development, Barclay moved to New Hampshire and set up a consultancy to help firms and individuals find balance and fulfillment while increasing their output.

It’s no surprise that part of her mantra is yoga. “It teaches

you to find your inner light,” she explains. “It makes you more mindful of where you are. In fact, I usually perform 109 sun salutations on the winter solstice to honor the arrival of more light.”

Indeed, after Dec. 21, we pick up one more minute of light each day until our evenings mercifully brighten again with the quantum leap back to daylight savings time in midMarch. Culturally speaking, the end of the calendar as well as the beginning is marked by ceremonies that “take back” the light, according to Fairbanks Museum Executive Director Charlie Browne.

“It’s no coincidence that December and January are filled with all kinds of light festivals,” he says. From the Scandinavian Festival of Santa Lucia to Hanukkah, Christmas and even the Bahamian tradition of Junkanoo that was imported from West Africa, people turn up the wattage, in manner of speaking.

“Here in St. Johnsbury we do it on New Year’s Eve with First Night,” Browne points out. In fact, First Night celebrated its 20th anniversary this year with 63 different forms of entertainment, including a planetarium show at the museum.

Unlike more urban parts of the country, northern Vermont and New Hampshire don’t have the so-called light pollution that illuminates the night sky, fooling people into think-

ing it’s not that dark outside in winter. But a lot of people who follow the farming tradition of “early to bed, early to rise” can experience an uptick in productivity as they work while greeting the rising sun.

“I’m originally from Boston where the official start time for corporate work is 9 a.m.,” says children’s psychotherapist Gretchen Hammer of St. Johnsbury. “Here, where school buses pick up students at 7 a.m., many people begin their shift just about the time the sun starts to shine. It’s a great way to get a lot of work done.”

Because depression is often identified at the extreme end of the SAD spectrum, Hammer says medication is usually prescribed and can include the requisition of a high-wattage, but expensive light box. “I had a young client who couldn’t get out of bed,” she says. “With a doctor’s prescription she was able to get a light box and that helped her enormously. But I also counseled her to adopt a healthy diet and an exercise program.”

With light-box prices averaging $300 and special seasonal lamps $100, some individuals become creative to ensure they remain productive throughout winter’s long nights. Waterford author Beth Kanell swags her secondfloor home office with decorative lights.

“It’s predictable that more of my writing hours take place in the darker months of the

year – in the bright seasons, I’m often gardening!” she writes via e-mail. “Moreover, because I write mysteries, I find the stories getting active in my typing fingers either after dark, or during long gray afternoons. It’s an issue I watch carefully, because my ‘workaholic’ lifestyle doesn’t leave time for feeling depressed or slowing down.”

Kanell’s third mystery, Cold Midnight, which was released in early November, is set in 1921 downtown St. Johnsbury. “Cold Midnight reflects both my writing conditions (all last winter, late each evening!) and the book’s plot,” she writes. “Of course, I found myself writing revisions during warmer, brighter months, yet the plot still gave me shivers, and I needed that extra sense of hope that my brave little writing lights bring to me.”

Kanell describes her office as a space of celebration. “I work at making my writing space magical in terms of light, color, and space,” she writes. “The tiny white lights that I’ve strung near the ceiling give me extra light, yes, but more importantly to me, they remind me that the dark months are a season rich with celebration. Each time I hit the desk, I want that sense of joy and wonder to fuel my writing soul.”

Helen Chantal Pike is a journalist and author of 10 books. She lives in Lower Waterford, Vt. For information, go to helenpike.com.

LIVING HEALTHY • 23

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Pneumonia

When to seek medical attention Pneumonia is a common illness that affects millions of people each year in the United States and ranges in severity from mild to life-threatening.

“It can be serious if not treated in a timely fashion,” says Copley Hospital Emergency Services Nurse Manager Susan Rivera, a registered nurse.

“Because symptoms often mimic those of flu, some people do not realize they have pneumonia until they become so ill they need emergent medical attention.”

She warns that young children, adults over 65, and people who have cardiac and respiratory problems or a weakened immune system are particularly vulnerable.

Pneumonia can be the result of a germ that gets into your lungs. “Other causes,” she says, “can be from a brewing illness that can cause you to be immobile or not able to take deep breaths to open your lungs and cough out the mucus.”

Symptoms include fever, shortness of breath, cough, chest pain, headache, sweating, muscle pain and fatigue. Rivera advises you should seek

Recovering from pneumonia at home: • Get plenty of rest. Do not overdo anything.

• Stay at home until your temperature returns to normal.

• Drink plenty of fluids, especially water, to keep from becoming dehydrated and to help loosen mucus in your lungs.

• If you have been prescribed medications, take the entire course.

• Keep all follow-up appointments with your doctor. medical attention promptly if you have those symptoms and you’re an older adult or if you smoke, drink excessively, have an injury, are undergoing chemotherapy or are taking medication that suppresses your immune system. For some older adults and people with heart failure or some form of lung disease, she says pneumonia can quickly become lifethreatening.

The best way to avoid getting pnemonia, according to Rivera, is by following a healthy lifestyle, including washing your hands frequently, not smoking, staying rested, exercising and eating a healthy diet. She recommends that people get a seasonal flu shot and that anyone older than 65 get the pneumonia vaccine as well.

LIVING HEALTHY • 25

Simple Comforts

Three nutritious winter recipes

By Marion Brown

A

s the cold and snow blows in over the mountains, it causes us to want to stay in, bunker down and whip up our favorite heavy, comforting food we’ve been craving since September. But, these comfort foods don’t have to be loaded with guilt.

In these three comforting creations I’ve swapped out a few ingredients and added in some new ones. Now, these nutrient loaded recipes will have you thinking of seconds without having second thoughts.

Cinnamon Spiced Vegan Mac and Cheese with Cranberries and Spinach Ingredients: »» 1 lb. brown rice pasta »» 2 tbsp. olive oil »» 2 tbsp. chickpea flour »» 3.5 cups unsweetened soymilk »» 4 tbsp. nutritional yeast flakes »» 1 tbsp. ground cinnamon »» 1 tsp. salt »» 1 ½ tsp. black pepper »» 2 heaping handfuls fresh spinach »» ½ c. dried cranberries »» 1 ½ c. gluten free bread crumbs (if you cannot find gluten-free crumbs, try using gluten free crackers and pulsing them quickly in a food processor) Directions: Preheat oven to 350 degrees F. Bring to boil a large pot of salted water and cook brown rice pasta according to package directions. Once done, place pasta back in the pot with a little olive oil to prevent from sticking. This will be where you mix all your cheesy ingredients together. In a large skillet, over medium heat, heat the olive oil. Once heated, add the chickpea flour and whisk together. Allow to bubble. This will be the base and the thickening agent for your “cheese sauce.” Slowly add the unsweetened soymilk, continuing to whisk so the bubbled chickpea flour gets incorporated evenly into the soymilk. Then, add in the nu26 • LIVING HEALTHY

tritional yeast; this will help thicken and flavor your sauce. Add the cinnamon, salt and pepper.

Stir to combine.

Add the cheese sauce, spinach, and cranberries to the pasta and mix until well blended.

Place into a deep dish 9x13-inch baking dish, and cover with your gluten-free bread crumbs; cook in oven for 55 minutes, until bread crumbs are brown and your dish is bubbling.

Serve immediately.

Nutritional notes on soymilk: Look for a brand that does not have “carrageenan” in the ingredient list. Carrageenan is a food additive that helps gel foods together. Originally it is derived from red seaweed, so one might think that it should be healthy. However, there have been questions raised about possible links to colon cancer, inflammation and a depressed immune system. I used an unsweetened version from EdenSoy. It’s delicious and does not contain carrageenan!

»» 1 medium delicata squash, diced »» 1 tbsp + 1 tsp olive oil, divided »» 2 (28 oz) cans crushed fire roasted tomatoes (I used Muir Glen) »» 1 (15 oz) can red beans »» 1 (15 oz) can black beans »» 1 jar of your favorite salsa »» 1 pound ground turkey »» 1 tbsp. chili powder »» 1 tbsp. onion powder »» 1 tbsp. chipotle powder »» 1 tbsp. paprika Directions: In a large pot heat olive oil over medium-high heat. Add diced onions. Let cook until brown, about five minutes. Add in bell peppers, jalapeños and garlic and cook down, about 10 minutes. Meanwhile, in a medium-sized fry pan, cook ground turkey until fully cooked. Set aside. To cooked vegetables, add in canned tomatoes, beans, salsa, spices and ground turkey.

Stir until blended and allow to simmer over medium-high heat. To cook the squash, place in microwave and heat for three minutes. Cut squash in half, deseed, and cut into bite size pieces. In a large fry pan, add 1 tsp olive oil and cook squash over medium-high heat until brown and fully cooked, about 5-10 minutes. Once cooked, add squash to the chili. Chili is now complete.

Allow to heat through; the longer it cooks the tastier it will be. Serve with your favorite tortilla chips, cornbread and a dollop of sour cream.

Spice of Life Chili

If the heart is what keeps the body moving then the “spice of life” most definitely includes red-hot spices like paprika, chili pepper and chipotle (all which are included in this hearthealthy recipe – not by coincidence). These spices include the active ingredient capsaicin, which is associated with increasing blood flow.

Capsaicin stimulates a receptor in blood vessels that increases the production of nitric oxide, which helps prevent inflammation and makes pumping blood around your body less stressful to your heart. All this in a spice… who would have thought!

Ingredients: »» 4 bell peppers, 2 red, 2 green, diced »» 1 large onion, diced »» 5 cloves of garlic, diced »» 10 crimini mushrooms, diced »» 1 small jalapeño, diced

Rich Split Pea and Kale Soup

Split pea soup is one of my favorite winter comfort go-tos; I love the thickness of the soup as well as all the vegetables. For this soup, I wanted an excuse to attempt to add as many vegetables as possible. The result is a nutrient rich, deep green, comforting soup.

Ingredients: »» 4 stalks celery, thinly chopped »» 1 large carrot, chopped »» 1 medium onion, chopped

»» 1 bunch kale, chopped »» 2 cups cabbage (red or green), chopped »» 16 oz split peas (about 1.5 cups) »» 2 cups reduced sodium vegetable broth »» 1 tbs dried thyme »» 1 tbs celery salt »» 1 tbs extra virgin olive oil »» salt and pepper to taste Directions: Heat the oil in a big soup pot.

Throw in carrots, onions, celery, salt and dried thyme. Cook until tender, about 8 minutes. Add broth, split peas, 6-7 cups water, kale and cabbage. Bring up to a low boil, reduce heat to medium-low and let simmer until peas, cabbage and kale are soft, about 45 minutes. (Soup is a great way to pack all your nutrients into one dish. Often when cooking vegetables some of the vitamins and minerals that make it so healthy get cooked out of the dish. With a soup everything stays in one pot, nutrients included. Cook on low, for longer to ensure the nutrients stay intact throughout the cooking process.) In a blender, puree your soup in batches. Add extra water for desired consistency. Serve hot with a nice loaf of fresh bread. Enjoy.

Health Scoop: Split peas make a great main ingredient for a soup due to their texture and nutritional components. They are an excellent source of protein and fiber, which keeps you satisfied, as well as micronutrients like folate and manganese.

Kale is a cruciferous vegetable, which makes it a nutritional powerhouse. It has a long list of valuable nutrients, including vitamins E, A, C, B6, K, thiamin, riboflavin and folate. Studies suggest that kale may lower the risks of several cancers, including bladder, breast, colon, ovary and prostate, due to it’s content of antioxidants and glucosinolates.

Cabbage is also a cruciferous vegetable with as many health benefits as kale. Unique to cabbage is vitamin U, which may help alleviate stomach problems such as ulcers.

Marion Brown grew up in Lyndonville and graduated from the University of Vermont with a degree in nutrition, food science and dietetics. She lives in Burlington and teaches pilates and writes her healthy food blog: www. healthy-retreat.com.

Find us on

Since 1975

Xtra Innings Performance, LLC Keeping you healthy is our goal and the most cost effective approach to health care.

Primary Care • Behavioral Health Oral Health • Pharmacy ACHS provides health care services to all, regardless of ability to pay.

Call our NEW PATIENT hotline toll-free at 1.866.201.5076

Ammonoosuc Community Health Services Littleton • Franconia • Warren Whitefield • Woodsville

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Better Performance for Life

Adrian Guyer, CSCS, NSCA CPT,USAW Owner & Founder

Ryan Largay, CSCS

Strength Coach and Trainer PERSONAL TRAINING FITNESS CONSULTATION ATHLETE DEVELOPMENT NUTRITIONAL GUIDANCE GROUP TRAINING VITAMIN & SUPPLEMENT SALES

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www.xiptraining.com NORTH COUNTRY HOSPITAL

The Wellness Center

#0047 FREEBAG exp. 03/31/13

The meeting place for Fun, Health and Fitness!

Cycling 7 Brazilian Grooves days a week Total Fitness Pilates Heart Saver CPR & Dance BLS Sr. Fitness Quit Time Tae Kwon Do Winning by Losing Yoga classes Zumba And much more...

Call 334-5566

for a class schedule or go to www.nchsi.org/wellnesscenter LIVING HEALTHY • 27

A COMPLETE ONLINE SOURCE FOR MEDITATORS. SINCE 1975.

M E D I TAT I O N C U S H I O N S M E D I TAT I O N B E N C H E S GONGS AND INCENSE M E D I TAT I O N S U P P L I E S B O O K S A N D M E D I A

Welcome To The Garden From Karme Choling

Don’t just do something.

Sit there.

Sales support Karmê Chöling here in Vermont and other Shambhala Buddhist Centers worldwide.

30 CHURCH STREET, BARNET, VERMONT 05821

samadhicushions.com 1.800.331.7751 28 • 2013 LIVING HEALTHY

an Enthoven is the Master Gardener at Karme Choling Shambhala Meditation Center in Barnet, Vermont. If people only know of one thing about Karme Choling, it is usually Jan’s splendid garden.

The vegetables, flowers and peace that flow from the garden keep residents and visitors healthy and connected to the land that houses the meditation center. These three things – health, land, meditation – join together in the garden. When meditation mixes with everyday life, the result is a contemplative activity that nourishes body and mind.

Jan says, “I am just a small-scale organic gardener who has been cultivating his plot of land, first in Holland for ten years, and then in Barnet for the last twenty years. The question I ask myself is how can I help foster an interest and appreciation, even among hardened skeptics, for the magnificent, dazzling interconnectedness of life on earth?”

Over the years Jan has introduced thousands of people to the beauty and richness of the Karme Choling garden. Here is how Jan welcomes you into the garden: “I have developed a ritual where before entering the garden I consciously unload all my psychological baggage: preoccupations, expectations and judgments of all kind, so I can enter with an uncluttered mind.

“Just as trees drop their leaves every fall, quite elegantly, you too can for a moment let go of your busy, scheming mind. You might feel naked and exposed, but it creates a fresh atmosphere, full of creative possibilities. This way, you step into the garden with senses wide open.

“Instead of being weighed down by feelings of responsibility or fear that a superbug descended on your garden overnight, you allow yourself to be surprised, whether painful or pleasant. You ‘take it as it comes,’ as Jim Morrison sang.

“Even when an old familiar voice whispers in your ear to speed-up and not loosen your edge of cleverness and productivity, you can train your mind to ‘hold its horses.’ If fact, you might discover that, if you allow yourself to relax for a second in this open space with no agenda, the garden starts to communicate with you in much more intimate and subtle ways.

“Not only do the flowers appear more vibrant, you also smell the earth with subtle distinctions, you feel the breeze against your skin, you become more receptive to your coworkers’ needs and you feel ready to relate with whatever challenge pops up.

“This easy trick, or method, of ‘stop, drop and meet the world of the senses free from commentary’ can be repeated throughout day. In the middle of harvesting a long bed of spinach, for instance, you remind yourself to stand up for a moment, look at the skyline and feel the richness of the space around you. There are many variations on this theme. See what works for you.”

“Stop, drop and touch the speechless sky” is a slogan for healthy living.

Jan Enthoven teaches classes and internships in contemplative organic gardening at Karme Choling. The center regularly offers one-day “Meditation: Tools for Living” classes. Visit www.karmecholing.org.

Look Towards A New Future at

With one-on-one therapy, do more pain-free!

Sports Specific Rehab Sports Enhancement & Techniques Orthopedic Surgical Care Total Joint Replacement Manual Therapy Pain and Injury Prevention Women's Health TMJ Dysfunction Spine Rehabilitation Foot & Ankle Dysfunction In-house Custom Made Orthotics Fabrication Check out our website for a complete list of services           

Clinic Hours: Mon-Thurs: 7am-6pm, Friday 7am-4pm 31 Middle Street, Lyndonville, VT 05851

802-626-4224

www.northern-physicaltherapy.com

At Northern Physical Therapy, PC our staff is enthusiastic and committed to giving our patients the best care possible. We have a genuine interest in helping patients become healthier and get their bodies back in action. We make sure patients know what their physical ailment is and how we are going to help them recover.

Kayaking, Hiking & Snowshoe Tours

Explore

the more peaceful corners of northern New Hampshire and Vermont with

unique, customized tours.

Experience nature in the serene surroundings of the area’s less traveled waterways and hiking and snowshoeing trails. Bring the whole family, or come with a group of friends!

WHAT’S NEW? A SINGLES TOUR! • Kayak, hike or snowshoe with our singles group.

• A great way to meet new

friends, laugh and have fun!

(603) 638-3017

stillwatersrundeepkayaking.com LIVING HEALTHY • 29

802-626-5220 • www.burkemill.com Andrea D Kupetz, Realtor • bmp@burkemillproperties.com Burke Mill Properties is located in the quaint village of East Burke and at the base of Burke Mountain ~ in the heart of the unspoiled Northeast Kingdom where Kingdom Trails was established.

Year-round recreation abounds in this friendly, beautiful and rural, small-town making it the perfect choice for your vacation and retirement home. We can help you find what you are looking for in the Real Estate Market.

Bring us your tired, your restless, your sleep deprived patients.

AT THE ENTRANCE TO EAST BURKE VILLAGE AT 234 VT ROUTE 114

Northern Vermont CENTER FOR SLEEP DISORDERS Accredited by The American Academy of Sleep Medicine Three board certified physicians and a nurse practitioner serving your sleep medicine needs.

We are now able to accommodate patients ages 5 and older with all sleep related disorders including: CSA/OSA

Insomnia

RLS/PLMD Narcolepsy Shift Work Disorders Circadian Rhythms Disorders Parasomnia Enuresis DOT Sleep Evaluations Hypersomnia

For more information call 802.334.4108 or visit us on line at www.northcountryhospital.org We have the experience.

We have the knowledge.

We have the resources.

cs at te clini Satelli d Copley an NVRH pitals Hos

Newport, Vermont

The Art of Caring...

The Science of Healing

At North Country Hospital quality patient care is our greatest commitment, employees are our greatest asset, excellent patient experience is our greatest accomplishment, and the health of the community is our greatest responsibility.

Our board certified clinicians and technicians blend medical expertise and the latest technology with genuine concern for our patients.

Newport, Vermont

Open 7 days/week 802-888-6557 64 Portland Street Morrisville, VT

y a l P r ts e r w o o P Sp

Everything you need to keep your family active and healthy this winter!

- Snowboard, Downhill and XC ski leases staring at $99 - Affordable XC and BC ski packages.

- USA made snowshoes for the whole family - Ice skates hockey, sleds, and more!

As always, we have lots of used gear and we accept trades.

30 • LIVING HEALTHY

Vermont Seniors

NEK Kids on the Move

Afterschool Program Encourages Fitness, Fun and Nutrition

By Kim Colangelo and Janet Graham

N

EK Kids on the Move is a program designed to increase the physical activity of young people and encourage them to develop healthy eating habits with the aim of reducing the prevalence of childhood obesity.

The program operates in the greater Hardwick area. To accomplish its objectives, it partners elementary school students with community members, health care providers and afterschool program providers to offer structured activities and supportive mentoring.

The program concept was generated by Dr. Sarah Morgan, a local physician with the Hardwick Health Center. She worked with volunteers to foster an environment encouraging physical activity and healthy eating choices.

The initial group of participants included 14 students from the third through sixth grades at Hardwick Elementary School’s REACH! Program. As the volunteer leader of the group, Dr. Morgan encourages participation each week in fun physical activities, such as hula-hooping, exploring the Hardwick Trails, Zumba demonstrations and fieldtrips to local recreational facilities. Participants share personal fitness goals and encourage each other to be more active and eat healthy foods.

Simultaneously, a group of eight students from the fourth through sixth grades has been meeting weekly at the Wonder & Wisdom program in Greensboro. The students have enjoyed a range of outside activities at Hosmer Point Camp at the Craftsbury Outdoor Center. With the generously donated time of staff and numerous community vol-

unteers, the kids have been increasing their activity levels in fun and healthy ways. Free snacks and fresh produce donated by Pete’s Greens are provided along with cooking opportunities, which further promote healthy food choices.

An assessment component is integrated into the program; before and after surveys are completed by participants to assess their exercise and nutrition habits. In addition, a fitness assessment is done for each child at the beginning and end of each session.

NEK Kids on the Move has been made possible by grants from local organizations, including the Vermont Community Foundation and the Pleasants Fund, as well as the support of sponsoring organizations – Northern Counties Health Care, the Craftsbury Outdoor Center, and Sterling College.

The goal is to expand the program to more communities in the region to reach as many children as possible.

For information, contact Dr. Sarah Morgan at 472-8025 or morgas@comcast.net Kim Colangelo is the marketing and development coordinator at Northern Counties Health Care, Inc., and Janet Graham is the organization’s human resources manager.

Reiki Retreat

RuralEdge, formerly Gilman Housing Trust, Inc., is a 501(c)(3) affordable housing and community development corporation. You do not need to live in a RuralEdge owned or managed building to participate in SASH.

* Ages 5-18 * Ongoing adult classes

Barbara L. Smith, Reiki Master Teacher

802-757-2809

hat if seniors in Vermont could remain in their homes longer, visit the hospital emergency room less often, and feel safe, knowing that someone is nearby, ready to help?

That kind of peace of mind is offered free of charge to a growing number of low-income Vermont seniors through a new program called Support and Services At Home (SASH). It is a partnership that connects health and long-term care systems to nonprofit affordable housing providers statewide.

At the center of this partnership are a SASH coordinator and a wellness nurse who provides coaching on medication management, monitors vital signs, and educates, especially after a discharge from hospitals and nursing homes.

SASH can help reduce hospitalizations for Medicare beneficiaries by focusing on care coordination, transitions planning (returning home from a hospital or nursing home stay) and education to help low-income residents navigate the complex service delivery system.

Because the SASH program is funded through Medicare, there is no cost for enrolling and participation is voluntary. The program lets seniors age in their own homes with dignity. It does not provide specific services, but it will link seniors to the services that best meet their needs.

For those who enroll in the program, three initial visits are scheduled. The participation of your family or support person(s) is encouraged. To be put in touch with a SASH coordinator, contact RuralEdge at 802-5353555.

Liliana Cubero Fernandez Director

Offering…

Private Reiki sessions Certified training for all levels of Reiki Relaxing chair massages 90 Farm St., East Ryegate, VT 05042 Community Wellness & Rehab Building 241 Indian Point St., Newport, VT Barbara@vtreikiretreat.com • www.vtreikiretreat.com

W

sbury Ballet Studio St. John

Where Healing is a Choice

Now In 2 Locations

Promoting Independence

(802) 334-2400

Just south of the water tower on Rte. 105 in the Tanguay Office Complex in Newport,Vt.

Weekly classes Sept.-June For more information and to register, call Liliana

(802) 684-3420

Railroad Street

Above Union Bank 3rd Floor

LIVING HEALTHY • 31

Reflexology

FOR THE SOLE

Carpets v Upholstery v Professional Office Cleaning Repairs v Odor Control

Reflexology is the scientific art of applying pressure to the reflex points to bring balance to the body and mind.

Reflexology started with the Egyptians back in 2330 B.C. Your entire body is mapped out on your feet. Come in and improve circulation to all organs of the body through your feet. Reflexology benefits everyone from babies through seniors, cancer patients, pregnant women, hikers, and dancers to name a few. Relaxation is a major benefit. You are only a few steps away from feeling stress free! My work as a reflexologist allows me to continue my lifelong vocation in the medical field, caring for others.

I LOVE what I do and you will too!

Lindy Brown, Reflexologist

231 Concord Ave. St. Johnsbury, VT 05819 802-282-3538 www.vermontreflexology.com

1591 Memorial Drive v St. Johnsbury Center, VT 05863

Serving the Northeast Kingdom since 1993

5043 US Rte 5 PO Box 331 Derby VT 05829 Tel: 802.334.1200 Fax: 802.334.5402

623 VT Rte 114 PO Box 400 East Burke VT 05832 Tel: 802.626.4222 Fax: 802.6268722

Web: www.FarmAndForest.com Email: info@FarmAndForest.com

Everything you need to keep you warm on and off the trails!

Katie Chivington, L.Ac. 632 Morristown Corners Road Morrisville, VT 05661-8985 (802) 585-5510 www.acupunctureinvt.com

“An Ancient Medicine Healing A Modern World”

32 • LIVING HEALTHY

2 main street, Island Pond VT 05846 Ph 802-723-4452/fax 802-723-4101 www.simonthetanner.com Facebook - www.facebook.com/simonthetanneroutfitter

Physician of the year

NVRH’s Dr. Joyce Dobbertin honored Dr. Joyce Dobbertin from Northeastern Vermont Regional Hospital’s Corner Medical Office in Lyndonville was named the Vermont Medical Society’s 2012 Physician of the Year for the exemplary and respectful care that she provides her patients in the Northeast Kingdom.

Dr. Dobbertin has been instrumental in the development of the St. Johnsbury Blueprint program, as well as an oncology pilot program and the creation of a rural family practice residency program that aims to improve access to care for many of the state’s most vulnerable populations. The Physician of the Year Award is granted annually to a physician licensed in the state of Vermont who has demonstrated outstanding performance in quality of patient care; skillful and compassionate patient care; and dedication to the welfare of patients in accordance with accepted principles of good medical practice.

The Vermont Medical Society is the leading voice of physicians in the state and is dedicated to advancing the practice of medicine by advocating on behalf of Vermont’s doctors and the patients and communities they care for. The Society serves its 2,000 members through public policy advocacy on the state and federal levels, as well as by providing legal, administrative and educational support, producing a rich flow of news and information and offering member benefits that increase medical practice effectiveness and efficiency.

new audiologist Dr. Jacey Courser Joins St. Johnsbury Ear, Nose and Throat Practice Audiologist Dr. Jacey Courser has joined the Ear, Nose and Throat Practice on Breezy Hill Road in St. Johnsbury, located in the same building as Kingdom Internal Medicine. She will be working with Dr. Jauch, otolaryngologist, and partnering with Dr. Rankin, Dr. Fitzpatrick and Erin Taylor of North Country Otolaryngology, to see patients in the St. Johnsbury office.

An audiologist is a health care professional specializing in identifying, diagnosing, treating and monitoring disorders of the auditory and vestibular system (inner ear) portions of the ear. As a doctor of audiology, Courser has extensive training in anatomy and physiology. Audiologists work closely with otolaryngologists to promote better health and hearing for their patients.

After graduating with a bachelor’s degree from the University of Cincinnati in 2008, she attended Kent State University and received her doctorate in audiology in 2012. She completed her clinical fellowship year at the National Technical Institute for the DEAF (NTID) in Rochester, N.Y. She was accepted into the distinguished Northeast Ohio Audiology Consortium (NOAC) program, a professional doctoral program jointly administered by the School of Speech-Language Pathology and Audiology at The University of Akron and the Program of Speech Pathology and Audiology at Kent State University. NOAC is jointly administered by the two universities.

WE ARE THE MOST EMPOWERING PART OF YOUR DAY. Group Personal Training (Bootcamps) Youth Fit Camps n Personal Training Athletic Enhancement n Nutritional Coaching Supplemental Guidance Locations in Lyndonville and Derby 1057 Broad Street Lyndonville, VT 106 John Taplin Road Derby, VT 802-751-5385 bensbootcamps@gmail.com www.vermontbootcamps.com

Karson E. Clark, D.C. Stacey A. Clark, D.C.

802-626-5866

11 Hill Street, Lyndonville, VT 05851 Open Monday - Saturday

LittLeton RegionaL HeaLtHCaRe

Care-a-Van Transportation Service

Providing free scheduled rides as part of our commitment to improve access to medical care and services.

If you need transportation

Hours: 7:30 am–5:30 pm

to or from LRH or your doctor’s office, please call 800-499-0231.

Where good good health health begins. begins.

Where 600 St. Johnsbury Road, Littleton, NH 03561 • littletonhealthcare.org

LIVING HEALTHY • 33

MEDICAL & ADVERTISER DIRECTORY Copley Hospital 528 Washington Highway Morrisville, Vermont 802-888-8888 www.copleyvt.org

North Country Internal Medicine 603-444-0116

North Country OB/Gyn Services

North Country Orthopaedics

81 Medical Village Drive, Suite 2 Newport 802-334-4110

North Country Otolaryngology

North Country Orthopaedic Surgery

603-444-259-7688 603-444-2450

North Country Pediatrics 603-444-2803

81 Medical Village Drive, Suite 4 Newport 802-334-4175

528 Washington Highway Morrisville 802-888-8372

Occupational Health Services

North Country Surgical Associates

Mansfield Orthopaedics

603-444-7070

Copley-owned Medical Practices Cardiology

555 Washington Highway Morrisville 802-888-8405

Rehabilitation Services

Locations in Hardwick, Morrisville and Stowe 802-888-8303

Urology

528 Washington Highway Morrisville 802-888-8372

603-444-9294

Summit Medical Group

41 Medical Village Drive Newport 802-334-3500

Surgical Associates at LRH 603-444-0997

Northern Vermont Center for Sleep Disorders

Northeastern Vermont Regional Hospital

North Country Hospital Oncology & Hematology Clinic

1315 Hospital Drive St. Johnsbury, Vermont 05819 802-748-8141 www.nvrh.org

189 Prouty Drive Newport 802-334-4108

189 Prouty Drive Newport 802-334-3234

North Country Occupational Medicine Clinic

NVRH on-campus practices General Surgery

41 Medical Village Drive Newport 802-334-4191

Northern Center for Sleep Disorders

Northern Counties Health Care

530 Washington Highway Morrisville 802-888-2311

Occupational Medicine

Hardwick Health Center

802-748-7488 802-748-5361

165 Sherman Dr. St. Johnsbury, Vermont 802-748-9405 www.nchcvt.org

Copley-affiliated Practices Women’s Center/OB-GYN/Birthing Center 530 Washington Highway Morrisville 802-888-8304

Green Mountain General Surgery

4 Slapp Hill Road Hardwick 802-472-3300

Morrisville Family Health Care 607 Washington Highway Morrisville 802-888-5639

Northern VT Center for Pulmonary/ Sleep Medicine 528 Washington Highway Morrisville 802-888-8388

Stowe Family Practice 1878 Mountain Road Stowe 802-253-4853

Littleton Regional Hospital 600 St. Johnsbury Road Littleton, N.H. 03561 800-464-7731, 603- 444-9000 www.littletonhospital.org

LRH-Owned Medical Practices Center for Sleep Medicine at LRH 603- 259-7580 Littleton Orthopaedics 603-444-0111

Littleton Urological Associates 603-444-0385

LRH Allergies Medicine 603-444-2450

LRH Audiology 603-259-7692

LRH Facial Plastics Services 603-444-2450

LRH Oncology/Hematology/ Infusion Services

A Norris Cotton Cancer Center Network Partner 603-444-9376

34 • LIVING HEALTHY

802-748-8141

802-748-7901 802-748-4393

Orthopaedics St. Johnsbury Pediatrics 802-748-5131

Women’s Wellness Center 802-748-7300

Specialty Clinics

Allergy-Immunology, Cardiology, Dermatology, Neurology, Pediatric Subspecialties, Urology 802-748-7382

NVRH off-campus practice Corner Medical (family practice) 195 Industrial Parkway Lyndon, Vermont 802-748-9501

North Country Hospital 189 Prouty Drive Newport, Vermont 802-334-7331 www.nchsi.org

Affiliated Clinics Community Medical Associates 186 Medical Village Drive Newport 802-334-3504

Morrisville Family Health Care 607 Washington Highway Morrisville, VT 05661-8652 888-5639

Stowe Family Practice

1878 Mountain Road Suite 3 Stowe, VT 05672-4775 888-4231

Behavioral Medicine

65 Northgate Plaza Suite 11 Morrisville, VT 05661-5900 888-8320

The Women’s Center

530 Washington Highway Suite 8 Morrisville, VT 05661-8715 888-8100

Community Dental Clinic 66 Morrisville Plaza Morrisville, VT 05661-8716 888-7585

Neurology Clinic

607 Washington Highway Morrisville, VT 05661-8652 888-5688

Johnson State College Health Care 337 College Hill Johnson, VT 05656 635-1265

Caledonia Internal Medicine

25 Mount Eustis Road Littleton, NH 603-444-2464 www.ammonoosuc.org

161 Sherman Dr. St. Johnsbury 802-748-8116

185 Sherman Drive, Suite 2 St. Johnsbury 802-748-5174

Concord Health Center (family practice) U.S. Route 2 Concord, Vermont 802-695-2512

Danville Health Center (family practice) 26 Cedar Lane Danville, Vermont 802-684-2275

Hardwick Health Center (family practice) 4 Slapp Hill Rd. Hardwick, Vermont 802-472-3300

Island Pond Dental Center 82 Maple St. Island Pond, Vermont 802-723-4300

The Barton Clinic

Northern Counties Dental Center

Orleans Family Medicine

Saint Johnsbury Family Health Center

30 East Street Orleans, Vermont 802-754-2220

66 Morrisville Plaza, PO Box 749 Morrisville, VT 05661-0749 888-7266

Ammonoosuc Community Health Services

Family Practice of Newport

488 Elm Street Barton, Vermont 802-525-3539

Copley Professional Services Group, Inc.

Locations Caledonia Home Health Care and Hospice

Island Pond Health Center (family practice)

186 Medical Village Drive Newport 802-334-4120

Community Health Services of Lamoille Valley

82 Maple Street Island Pond 802-723-4300

151 North Main St. Hardwick 802-472-2260

185 Sherman Drive, Suite 1 St. Johnsbury 802-748-5041

Locations ACHS-Littleton

25 Mount Eustis Road Littleton, NH 603-444-2464

ACHS-Franconia 155 Main Street Franconia, NH 603-823-7078

ACHS-Warren

Route 25, Main Street Warren, NH 603-764-5704

ACHS-Whitefield 14 King’s Square Whitefield, NH 603-837-2333

ACHS-Woodsville 79 Swiftwater Road Woodsville, NH 603-747-3740

MEDICAL & ADVERTISER DIRECTORY Acupuncture

Fitness

Four Corners Acupuncture 632 Morristown Corners Rd., Morrisville VT www.fourcornersacupunctureclinic.com 585-5510

XIP Training Systems 791 Broad St., Lyndonville VT www.xiptraining.com, 249-7870 Ben’s Bootcamps 1057 Broad Street, Lyndonville VT 106 John Taplin Road, Derby VT www.vermontbootcamps.com bensbootcamps@gmail.com 751-5385

Alternative Reiki Retreat 90 Farm St., East Ryegate VT www.vtreikiretreat.com reikiretreat@charter.net 757-2809

Furniture/Bedding

Ballet

Mayo’s Furniture & Floor Covering 802 Railroad St., St. Johnsbury, 748-8725

St. Johnsbury Ballet Studio Railroad Street, St. Johnsbury VT 684-3420

Bikes & Exercise Equip.

Littleton Bike Shop 28 Cottage Street, Littleton NH www.littletonbike.com (603) 444-3437

Chiropractors Lyndonville Family Chiropractic 11 Hill St., Lyndonville 626-5866

Hearing Armstrong Better Hearing 198 Eastern Ave., St. Johnsbury VT info@abetterhearing.com, 748-4852

Housing RuralEdge PO Box 86, Lyndonville VT info@NEKhome.org, 535-3555 and 334-1541

Massage Massage & Body Work by Joni Palmer Cliff Street, St. Johnsbury VT, 424-1159

Cleaning

Meditation

Top Carpet Cleaning 1591 Memorial Drive, St. Johnsbury Center www.topcarpetcleaningvt.com 748-1697 or 603-444-16995

Karme Choling Barnet VT www.karmecholing.org, 633-2384 Samadhi Cushions 30 Church St., Barnet VT www.samadhicushions.com 800-331-7751

Clothing Simon the Tanner 2 Main Street, Island Pond VT www.simonthetanner.com, 723-4452

Dental Danville Dental Group 31 Mountain View Dr., Danville VT www.danvilledentalgroup.com 684-1133

Education St. Johnsbury Academy 1000 Main St., St. Johnsbury VT www.stjacademy.org 748-8171

Eye

Organic Products Interiors Green 2121 Main St., Bethlehem N.H. www.interiorsgreen.com 603-616-6499

Natural Foods Newport Natural Foods 194 Main St., Newport www.newportnaturalfoods.com 334-2626 Littleton Food Cooperative The corner of Cottage St. & Route 302, Littleton NH www.littletoncoop.org, (603) 444-2800

Pharmacy

Optical Expressions US Route 5, St. Johnsbury VT www.opticalexpressions.net 748-3536

Gauthier’s Pharmacy 415 Railroad St., St. Johnsury VT 748-8941

Financial

Physical Therapy

Passumpsic Savings Bank 1242 Memorial Drive, St. Johnsbury VT (800) 370-3196, www.passumpsicbank.com

Dan Wyand Physical Therapy 97 Sherman Drive, St. Johnsbury or 195 Industrial Parkway, Lyndon www.danwyandpt.com 748-1932 or 745-1105

Freedom Physical Therapy Route 105, Newport VT 334-2400 Northern Physical Therapy 31 Middle Street, Lyndonville VT www.northern-physicaltherapy.com 626-4224

Real Estate Begin Realty St. Johnsbury & Danville VT www.beginrealty.com 748-2045, 684-1127 Burke Mill Properties 234 VT Route 114, East Burke, VT www.burkemill.com bmp@burkemillproperties.com 626-5220 Century 21 Farm & Forest Realty 5043 US Route 5, Derby VT 623 VT Route 114, East Burke VT www.farmandforest.com, info@farmandforest.com 334-1200, 626-4222

Recreation Kingdom Trails 478 Route 114, East Burke www.kingdomtrails.com 626-0737 Still Waters Run Deep Monroe, NH www.stillwatersrundeepkayaking.com (603) 638-3017

Rehabilitation St. Johnsbury Health & Rehab 1248 Hospital Drive. St. Johnsbury www.reverastjohnsbury.com 748-8757

Reflexology Reflexology for the sole 231 Concord Ave., St. Johnsbury VT www.vermontreflexology.com 282-3538

Sporting Goods East Burke Sports Route 114, East Burke VT www.eastburkesports.com 626-3215 Power Play Sports 64 Portland Street, Morrisville VT 888-6557

Yoga Kingdom Yoga 316 Dry Pond Road, Glover VT kingdomyoga@gmail.com 525-8891 Heartspace Yoga 446 Railroad Street, St. Johnsbury VT www.heartspaceyogacenter.com 626-3398

OFFERING PRODUCTS FOR A HEALTHY HOME!

OFFERING PRODUCTS FOR A HEALTHY HOME!

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LIVING HEALTHY • 35

Northern Counties Health Care, Inc. Serving our neighbors since 1968!

Unnecessary Emergency Room visits cost you time and money.

Inc.

Northern Counties Health Care, Inc. Serving our neighbors since 1968!

y Family Health Center Health & Dental Center

.

ice ds.

Caledonia Internal Medicine Concord Health Center

Danville Health Center Hardwick Area Health Center Northern Counties Dental Center

Call us first!

St Johnsbury Family Health Center Island Pond Health & Dental Center

Caledonia Internal Medicine – 748-5174 Unnecessary

Danville Health Center – 684-2275 Emergency Room St Johnsbury Family Health Center – 748-5041 Center – 695-2512 visits cost you timeConcord and Health money.

Hardwick Area Health Center – 472-3300

Island Pond Health & Dental Center – 723-4300

Call us first!

Northern Counties Dental Center – 472-2260

We can meet your urgent health needs today.

Visit your health center provider as your first choice We can meet your urgent health needs today. to help you handle non-emergency health care needs.

Visit your health center provider as your first choice to help you handle non-emergency health care needs.

We are here to help!

We are here to help!

www.nchcvt.org

www.nchcvt.org

2011 • 1