HEALTH HAPPINESS JOY TO LIFE
FA L L 2 0 1 3
Farm to table
Eateries A PUBLICATION OF THE JOY TO LIFE FOUNDATION
THE NEW SOUTHERN PLATE
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MAKE YOUR HOME GREEN LESS STRESS RIGHT NOW EXERCISE ON THE RUN YOUR BEAUTY SLEEP
t h e s h o p p e s at e a s t c h a s e
GO PINK! Every second is critical after stroke symptoms first appear. Receiving the right treatment quickly could save your life and minimize brain damage. That’s why you should immediately get to Baptist Medical Center South. As the area’s only Nationally Certified Stroke Center, Baptist South has a specialized Stroke Team on site 24/7, with the expertise to provide the fastest, most effective treatment. So in case of symptoms such as facial drooping, weakness in one arm, slurred speech, blurry vision, or sudden severe headache, think fast…call 911 and get to Baptist MedicalCenter South.
334.273.4444 I baptistfirst.org
the month of october Go pink at your favorite stores and restaurants in october! Join the shoppes at eastchase, Joy to Life and other partners in a month-long celebration of hope, strength and survival. to get your shop pink Guide and complete schedule of events, drop by Guest services or visit theshoppesateastchase.com.
FA L L 2 0 1 3
“Perception is reality.” Whenever I have a bad attitude or complain about not believing I can do something, my husband likes to point this out to me. And as much as I hate to admit it, it’s true. Having a bad attitude or constantly complaining isn’t going to make things any better. In fact, it will actually make you feel worse! And if you think about it, the way we perceive life can make a huge difference. For example, ever catch yourself riding the elevator when you could have easily taken the stairs? Ever wait too late to figure out dinner and ended up racing through a drive-through? Other simple steps (notice I didn’t say easy!) like taking a walk instead of watching television, skipping seconds and buffets, and eating more fruits and vegetables are certainly within reach. We just have to think about it.
LEAN is here to help. We want to provide you with the information you need to make better choices— choices you never even knew existed! Want to be happier? Start with being healthier. Learn to live with joy.
PUBLISHER JTL Publishing
FA L L ISSUE 4
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EDITOR Jenny Enslen Stubbs
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EDITORIAL CONSULTANT Jennifer Stewart Kornegay ADVERTISING
GREEN HOUSE
Karla Merritt, Design Director Brooke Johnson, Graphic Designer Tamara Byal, Senior Sales Representative CONTRIBUTING WRITERS Joanna Dolgoff, MD Jennifer Stewart Kornegay Cheyenne Kearl Martin Michele Olson, PhD, FACSM, CSCS Jenny Enslen Stubbs Dr. Jeffrey S. Wefel
FARM-TO-TABLE EATERIES
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Features
Melissa Tate Witt CONTRIBUTING PHOTOGRAPHERS Cover Photo by Kris Kendrick, KBK Photography Big Dreamz Creative Stephen Poff
CONTENT
Fit to Succeed
Glory Days
34 IN BALANCE Write Now
36 TO LIFE
The Fog is Lifting!
40 LEANEST LOSER
6 WHOLE LIVING
21 FIT FOR KIDS
8 WHOLE LIVING
22 FIT FOR KIDS Snack Attack
Beauty Sleep
10 THE DISH
24 LEAN LOVES
44 FISCAL FITNESS
12 THE DISH
30 ON THE MOVE
Carbon Footprint
Olive Oil Breakdown LEAN is published quarterly by JTL Publishing. All rights reserved. Reproduction in whole or part is prohibited without permission from the publisher. LEAN reserves the right to determine the suitability of all materials submitted for publication and to edit all submitted materials for clarity and space. LEAN is not responsible for damage, loss or any other injury to unsolicited manuscripts and/or unsolicited artwork. This includes, but is not limited to, drawings, photography, transparencies or any other unsolicited material. LEAN does not knowingly accept false or misleading advertising or editorial. The publishers do not assume responsibility should such advertising or editorial appear. LEAN is a news magazine with information on health, fitness, leisure activities and sports. Readers are advised to consult their physicians before participating in any sport or fitness activity or starting any exercise, dietary or nutritional program published in LEAN.
14 FORWARD MOTION
32 ON THE MOVE
Drink Happiness
Go for the Gourd
Exercise on the Run
Products & Gear
Catch the Rainbow
Keeping It Up and Keeping It Down
42 SKIN DEEP Financial GPS
46 GO & DO
LEAN’S Calendar of Events
G WHOLE LIVIN
What’s Your Carbon Footprint? Probably more than you think.
Unplug it—coffee makers, laptops, DVD players, phone chargers— when not in use
Your carbon footprint is the measurement of how your daily life affects the environment. From taking long, hot showers to buying bottled water, it is the estimated amount of carbon dioxide you contribute to the environment each year. Experts say that
Go meatless at least one night a week
each U.S. household is responsible for more than 40 tons of it a year—we lead the world with this statistic. Why do experts believe this is an issue? It all ties back to global warming, the gradual increase in the Earth’s temperature. The more we demand electricity and fossil fuels, the more green-
Buy energyefficient bulbs
Check your tires —improperly inflated tires will use more fuel
Buy local food in season
house gases pollute our air supply and increase this threat of global warming.
Eat whole, fresh foods and aim to eliminate processed items
Although the ideal carbon footprint varies widely from household to household, we can all work to reduce ours as much as possible. Check out our list of simple things you can do today to reduce your carbon footprint. Not only will you be helping the planet, you will probably find financial savings and a simpler lifestyle too!
DRIVE LESS Use computer paper twice. There are two sides!
Make your own household cleaners & detergents
Think about an eReader or audio book instead of buying all those paperbacks
Upgrade your garbage bags to biodegradable options
Use reusable bags. Not just for groceries but at any store
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Don’t forget the reusable produce bags
Look into biodegradable pet-waste bags
Curious how your household or busi-
WALK MORE
your annual carbon footprint and find suggestions on how to minimize it. You can even track your progress! Visit carbonfund.org or earthlab.com.
BY MELISSA TATE WITT
6
WANT MORE? VISIT READLEAN.ORG TO FIND 15 MORE SIMPLE WAYS TO LIVE A GREENER LIFE.
Let your dishes dry naturally in the dishwasher with the door open
Buy reusable sandwich bags and snack bags and/or reuse the disposable ones
PLANT A GARDEN AND GROW YOUR OWN FRUITS & VEGGIES Buy products with the least amount of packaging
Get outside—for any reason
Don’t buy something that will rarely be used; borrow it instead Monitor shower times
DRY YOUR CLOTHES OUTSIDE Compost at home
ness stacks up? Use one of these quick and easy online calculators. Calculate
Drink bottled water? Only if it is in a reusable container filled from your tap
WAYS TO GO GREEN
Wash your clothes in cold water Limit water in the bathtub
Donate stuff to Goodwill or Freecycle.org to be used again or sell at consignment and thrift stores
Pack light. Extra weight on planes uses more fuel Get a rain barrel
Adjust your water temperature downwards & set on a timer Turn off the water while brushing your teeth
PLANT A TREE Plan your errands to get more done at once Recycle everything you can
G WHOLE LIVIN
DO MORE WITH EVOO!
É
We typically think of olive oil in the kitchen, but here are a few ways to make the most of this non-toxic wonder:
HOW CAN YOU GET YOUR MONEY’S WORTH?
¸
OLIVE OIL BREAKDOWN
O
Tom Mueller, author of "Extra Virginity: The Sublime and Scandalous World of Olive Oil," states
FURNITURE POLISH
Exposure to light and heat will destroy oil’s flavor so avoid anything clear and/or plastic. Be sure to store your oil in a cool, dark place.
Combine two parts olive oil and one part vinegar to take on any finished wood in the house!
M
It’s Gotta Be “Extra Virgin” Skip it if the label says “olive oil” or “pure olive oil.” Extra virgin oils undergo minimal processing so the flavor and aroma molecules remain intact.
STAINLESS STEEL CLEANER Use one rag to apply olive oil and another to wipe away excess.
over 70 percent of the EVOO sold worldwide is diluted with other oils such as hazelnut, peanut and sunflower oil or worse,
DO YOU KNOW YOUR EVOO?
lard. Not good for those
Extra Virgin Olive Oil, or EVOO, is the highest grade of olive oil. Made from the first press of olives within 24 hours after harvest, it has not been treated with any chemicals or additives. High in monounsaturated fat, olive oil is hailed for its ability to help lower Low Density Lipoprotein (better known as “LDL” or “bad cholesterol”), lower blood pressure, reduce cancer risk—the list goes on. Consumers spend the extra bucks at the grocery store to obtain EVOO as a diet essential or non-toxic addition to beauty regimes; however, new reports show what consumers may be buying is far from the real thing.
BY MELISSA TATE WITT
You Want a Dark, Glass Bottle
8
looking for the many health benefits olive oil offers or for folks with known food allergies to nuts! A former study by UC Davis (olivecenter.ucdavis.edu) found similar findings, with
Find a Harvest Date A best-buy date often does not cut it. Look for a true harvest date and buy within 15 months of that date.
a
MAKEUP REMOVER
Check the Estate Name or Country of Origin
Use a cotton ball with a dab of olive oil to wipe away the day’s makeup.
An estate name on the label almost always ensures quality and a single point of origin. If the oil is labeled a product of Italy, versus “produced in Italy,” the oil was packed in Italy but the olives could have been grown, harvested and pressed in Tunisia or Greece. Also look for an official quality mark or seal such as PDO (the European Union’s official Protected Designation of Origin seal) or DOP (a similar seal from Italy).
MOISTURIZER With plenty of vitamin A and E, use olive oil on skin or even baby’s diaper rash!
two-thirds of the common EVOO brands sold in California containing additional oils such as soybean and canola oil, even though the labels claimed differently.
A Nice Touch? The USDA Organic Seal
q
This certification means that at least 95 percent of the oils made from olives are grown without the use of pesticides or synthetic fertilizers. This seal is expensive, so many of the best small olive-oil producers may not be able to afford the USDA certification.
KITTY CARE Help kitty with her hairballs by adding a few drops of olive oil into her food weekly.
You Get What You Pay For
å
Although there are always exceptions, most of the time the real thing is going to cost a little more. But as with most quality purchases, olive oil too is best in moderation — so a little goes a long way.
PAINT REMOVER 9
Take care of paint, chewing gum or other sticky stuff easily!
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k D
Y
ou work better when you’re feeling good, right? When you’re comfy, eating a healthy diet, getting plenty of rest. Add to that the feeling that you’re actually valued and respected by your boss, and it all equals a pretty productive environment. It’s true for people, and it’s true for cows. California may have come up with the “great milk comes from happy cows” slogan, but right here in Alabama, our state’s only organic dairy (and one of only a few in the entire Southeast) is putting this philosophy into action with delicious results.
Got Milk? (Get Some!) In addition to milk, Working Cows Dairy also produces butter, cream and even soaps from its milk. Check
Working Cows Dairy in Slocomb (about 10 miles outside of Dothan) is nestled in a quiet bit of countryside among several other farms. Twenty-something Jonny de Jong runs the farm and dairy with his mom, Jan, and dad, Rinske, along with his two brothers, making it a truly family owned and operated business.
out workingcowsdairy.com to find a store carrying Working Cows near you and to find info on tours for the public and other
Jonny loves sharing the Working Cows story, just the tiniest hint of a Dutch accent adding a singsong quality to his speech. His parents came to the United States from Holland 27 years ago harboring a vision of running their own dairy. “Dad grew up on a dairy farm,” he said. They came to America to pursue the American dream, first working for other farms until they were ready to buy their own. In the meantime, they started a family. Jonny is the oldest of the three boys.
special events.
Initially, Working Cows was only a dairy farm, raising cows and collecting their milk to sell to someone else to process and distribute. But the de Jongs always believed in organic, and to do it, they needed to do it all. “We took a huge leap of faith and made a major investment in the equipment needed to do everything and take our product straight from the cow to the jug,” Jonny said. “Some stores get the milk within 24 hours of it being in the cow.” Being organic means Working Cows’ fields (on which they wholly depend to feed the cows) have not be sprayed with chemicals, pesticides or herbicides, and they don’t use any commercial fertilizers either. They don’t use any genetically altered seeds for their grass, and Working Cows also uses sustainable farming practices like recycling all of its wastewater.
Taste the difference a little TLC makes in the milk that comes from Alabama’s first organic dairy. BY JENNIFER S. KORNEGAY
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Jonny proudly described the dairy’s idea of “treating its ladies right.” It includes allowing them to roam the green, grassy fields freely. When they do come in from grazing or just lazing around, their enclosure has fans and sprinklers to keep them cool in the hot months and even cushiony waterbeds (plastic mats filled with water from underneath) for them to recline on. 11
Jonny further explained the vast difference in this arrangement and that found at many megadairies. “Probably 85 to 90 percent of dairies in the United States confine their cows to barns and feed them a concentrated grain that makes them produce a lot more milk, but it stresses out their systems,” he said. “We have an open-gate policy, and they are all grass-fed only. We treat them good, and you can taste the difference in our product.”
The ladies are milked twice a day, and then the milk is processed. Here again, Working Cows does things differently, also affecting the final product’s taste and texture. “We do vat pasteurization, meaning we pasteurize at a lower temperature for a longer time period, which allows the milk to retain the true flavors and the beneficial living enzymes and bacteria in milk. And we don’t homogenize, so like the old days, the cream rises, and you have to shake our milk before drinking,” he said. This minimal processing means that many folks who are lactose intolerant can actually drink Working Cows’ milk with no problems. It takes longer and can cost more, but making milk the Working Cows Dairy way is a craft. And Jonny is right: You can taste the difference. The milk is slightly sweet, and feels rich and smooth in your mouth. The chocolate milk is an indulgence you can feel good about; it’s like drinking melted chocolate ice cream.
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GOURDS GALORE We all have our own sense of style when it comes to what is displayed and adorned in our homes. But everyone can appreciate the naturally eclectic splendor of all shapes, sizes and colors of gourds. If you’re having a hard time deciding how to set your festive tone, try one of these ideas on for size:
From seed to style to supper, learn how to make the most of these fleshy fruits.
WHAT’S FOR SUPPER
GO FOR THE
GOURD
TIME FOR THE HARVEST The best way to determine whether or not a gourd is ready for harvest is the look and feel of the vine and skin. While the skin of the gourd will appear pale and hard, the vine will begin to die back. Use these simple steps when gathering your gourds:
Centerpieces. Use your colorful array of gourds to add some gusto to your fall table. For added oomph, set gourds on decorative cake plates or bowls. Vases. Stack one or two (or five) gourds in a translucent vase. Look around your house. Chances are, you already own the perfect vase. Crafts. There are so many ways to craft a gourd; we wouldn’t be able to scratch the surface. Whether it’s painted, printed or punctured, a pumpkin (and other types of gourds) can become so much more than a jack-o-lantern! Candles. Cut off the top and hollow out your gourd in order to create a cheerful holder for your candles. Pots. Pick out a plump gourd and set it on top of a beautiful pot you already own. Set several potted gourds together in an entryway for added brilliance.
Although not all gourds are edible (or tasty), those that are have amazing nutritional value. For instance, potassium, folate, lutein and vitamin A are just a few more reasons you can smile while enjoying some zucchini this fall.
SPICY ZUCCHINI FRITTATA
PUMPKIN SEED SNACK
1 zucchini, thinly sliced
1 jalapeno, thinly sliced and deseeded
Waste not, want not, right? We all love to paint, carve and doodle on the outside of beautiful, plump pumpkins, but don’t forget the innards! Enjoy a salty, crispy snack by roasting the pumpkin seeds.
Small red onion, thinly sliced
Clean the seeds by rinsing them thoroughly.
2 tablespoons olive oil
Boil the seeds in salt water for about 10 minutes.
Cilantro or parsley for garnish
Use a colander to drain the seeds and pat them dry with a paper towel.
8 large eggs 1 1/2 cups fresh corn kernels
1. Make a clean cut. Don’t pull or twist the vine off. Instead, use a knife or pruning shears to cut the vine, leaving at least two inches of stem intact.
First things first, heat up the broiler. Meanwhile, in a medium ovenproof skillet (cast-iron works best), heat olive oil over medium heat and cook the onion and jalapeno. Continue stirring for about five minutes until the veggies are tender. Add zucchini and corn and cook until tender, approximately five more minutes. Season with salt and pepper.
2. Get the grime. Gently remove dirt by cleaning the gourd with a mild, soapy detergent. 3. Rub it down. Wipe the gourd with a diluted bleach solution or other household disinfectant.
Whisk eggs in a bowl (add a little salt) and pour into skillet with vegetables. Cook for about two to three minutes until the egg is set on the sides. Carefully move the skillet to the oven and broil for two to three minutes until the dish is set in the middle and lightly puffed and golden. Serve slices with garnish, like cilantro or parsley
5. Seal it up. Once the gourds are completely dry, protect and seal them with a paste wax or shellac. 12
$
4. Dry it off. Place the gourd on top of newspaper or cardboard in a space with good ventilation to help them dry. Make sure gourds do not touch. For several weeks, replace any wet newspaper or cardboard and rotate the gourds. Once the gourds are noticeably lighter and you are able to hear the seeds rattling when picked up (usually four to six weeks later), they are most likely done drying.
Thinly spread the seeds onto a baking sheet. Drizzle with some olive oil. Roast the seeds at 325 degrees for 10 minutes. Once you’ve taken them out and shuffled them around, roast them for another 10 minutes. Eat up the crunchy goodness! Tip: After they have cooled off, taste-test a few seeds in the middle of baking. You want the inside to be golden but not brown.
Did you know Alabama has its own gourd festival? The 2013 Alabama Gourd Show will be held October 19 and 20 at the Cullman Civic Center. This family-friendly event has gourd exhibitions, artists, gifts and boasts nearly 20 different classes centered on the crafting of gourds. Want more info? Visit alabamagourdsociety.org.
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FORWARD MOTION
:
BE A “BUD”
NEED TO KEEP THE MOMENTUM GOING? USE THESE TIPS TO HELP REACH EXERCISE GOALS YOU’VE SET ON YOUR WAY TO A HEALTHIER YOU!
Having a support system has been clearly linked to success with exercise. People who make plans to exercise with someone else do not want to let down their friend by not showing up to walk or run together. You may want to form a small exercise group of three to four participants and hire a good trainer. You can share the expense but will also find you won’t want to miss out on what your new “fitness friends” accomplished during the group workout.
BY MICHELE OLSON, PHD, FACSM, CSCS
SCHEDULE YOUR WORKOUT Research shows that individuals who maintain a regular regimen of exercise spend no less time engaged in home, work and family responsibilities. They do, however, schedule their exercise like any other important appointment such as a meeting or doctor’s appointment.
fit
USE A JOURNAL Similar to setting goals and using an exercise calendar, a journal can be quite effective in helping you monitor your fitness lifestyle. Use a journal to record your goals, exercise plans and exercise schedule. A journal ensures you “touch base” with yourself in maintaining new habits.
DON’T MEASURE
TO
SUCCEED
HOW A GOOD GOAL GOES BAD: I t’s too narrow: Is running the only option? Is a nine-minutemile a must? Why 30 minutes?
Forgo constant weighing on the scale and tracking the circumference of your hips — especially early on. Body weight , in par ticular, can change by as much as three to seven pounds depending on how hot it is outside. Plus, you can’t lose three to seven pounds of fat tissue in just one to two days. But you will see success and evidence of your improved health in these areas pretty quickly:
BETTER SLEEP It’s not individualized: What do you need from exercise? To become a runner? Increase your bone density? Or, be able to have more energy and sleep better?
SET “MINI” GOALS THAT ARE REALISTIC Having a goal of running non-stop for 30 minutes at a nine-minutes-per-mile pace in only four weeks sounds good. Yet, this type of goal has all of the elements of failure. In comparison, setting weekly goals that are realistic dramatically decreases the chance of “failure,” and meeting appropriate goals shows you that you do have “what it takes.” For example, being able to briskly walk two full laps around the park or the block without having to stop (forget how fast or how long) is concrete, not overly narrow or too vast.
It lacks a “how to”: What do you do first? Work on speed? Overall distance? Must you use a running track? 14
MORE STAMINA LOWER STRESS LEVELS BETTER CONCENTRATION AT WORK IMPROVED SENSE OF BODY STRENGTH 15
m
Today’s sustainable building practices are making “going green” a smarter choice than ever when constructing a new home.
greeN g
House
KERMIT THE FROG ONCE LAMENTED, “IT’S NOT EASY BEING GREEN.” ALAS, OUR MUPPET FRIEND WAS WRONG. NOW, IT IS PRETTY EASY TO KEEP THE ENVIRONMENT IN MIND WHEN MAKING ALL KINDS OF DECISIONS. AND WHEN IT COMES TO BUILDING A HOUSE, IT’S NOT JUST SIMPLE, IT MAKES GOOD FINANCIAL SENSE TOO.
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PHOTO BY GRACE PHOTOGRAPHY
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MAKE ANY HOUSE A
h
NOT BUILDING A NEW HOME? YOU CAN STILL MAKE YOUR EXISTING HOUSE MORE ENERGY EFFICIENT. TRY THESE TIPS TO KEEP COLD OUT AND HEAT IN THIS WINTER.
CHANGE the filters in your heating unit. A clean filter makes your heater’s job much, much easier and will allow it to run cost effectively.
CHECK your ducts. If your ductwork is not properly insulated and connected correctly, you could be losing up to 60 percent of your heated air before it even reaches your vents.
USE your fans. You know your ceiling fan helps keeps things cool in the summer, but don’t forget to use it when the temps drop too. Reverse the direction (usually with a simple switch on the fan base) to force warm air down into the room. Seal things up. One of the most effective ways to winterize your
PHOTO COURTESY OF HAMPSTEAD
IT'S ALL ABOUT
ENERGY
Many of the ideas in “green building” center around one thing: energy efficiency. The less energy we need to keep our homes safe and comfortable, the fewer resources we are using and the less impact we are having on the earth. Of course, consuming less energy also results in a lower power or gas bill and less impact on our budgets. Anna Lowder with Mercer Homes and the Hampstead community in Montgomery, Ala., outlined the energy-efficient features in a Mercer Home house that can add up to some serious savings. “All of our homes have ENERGY STAR appliances (which use up to 41 percent less energy each year than other appliances), as well as ENERGY STAR Lo-E WeatherShield and Kobe metal-clad windows and doors, green building house wrap and sheathing and premium insulation throughout on walls, roofs and between floors (which has a higher energy rating than spray foam),” Lowder said. High-efficiency windows, doors, wrap and insulation all work to keep a house’s interior at a stable temperature, keeping climatecontrol systems from working overly hard and using extra energy. And it makes sense to pay attention to what Mercer Homes is doing: The company recently received the coveted ENERGY STAR 3.0 Certified Builder designation and built Central Alabama's first and highest-rated ENERGY STAR 3.0 Home.
w
GREEN HOUSE
EVEN GREENER
house is to close up leaks around windows and doors. Something as basic as sticking a rolled up towel at the bottom of a drafty door can save a bundle (of energy and money!). But actually installing door drafts and caulking spaces shut are more permanent fixes.
ADD insulation. Most sources say you need a minimum of 12 inches of insulation in your attic. Don’t have that much? Add some. It will cost a bit at the outset but will quickly pay for itself. The U.S. Department of Energy’s website (energy.gov) has some great tips on types of insulation and where and how to install it.
THERE’S AN APP
FOR THAT
Anna Lowder with Mercer Homes shared how you can use technology to rein in an unruly energy bill.
“
Other “green” features include the use of brick, which means less maintenance than wood or other materials. Preserving old-growth trees and the natural aspects of a house’s lot also cut down on waste, as does using native plants in landscape design by reducing the amount of additional watering required.
Thermostats and other household devices
can now be controlled from anywhere via mobile devices, iPads, etc., and seem to be the next big trend for technology-loving buyers,” Lowder said. “Some of our latest sold homes came installed with
Using low VOC paints and flooring materials protect the environment as well, but more importantly, protect your family too. Conventional paint emits volatile organic compounds (VOCs) which are unstable, carbon-containing substances that readily vaporize into the air. When they enter the air, they react with other elements to produce ozone, causing pollution and health problems including respiratory issues, headaches, burning eyes and nausea. Some VOCs have even been linked to cancer and kidney and liver damage.
Nest Intelligent Thermostat systems and free Apple iPads that can together be used to adjust the temperature and set a long-range schedule. Not only can the Nest Thermostat be controlled from wherever you are, but it also reacts intuitively to your habits and naturally adjusts over a period of time resulting in huge energy savings and a home that's just right for you. Let the gadgets do all the work. Save time, save energy (and show it off to
PHOTO BY HIGH 5 PHOTOGRAPHY
your friends). 19
”
I QUIT... I QUIT... I QUIT!
S F IT F O R K ID
exercise
FREE HELP IS AVAILABLE
on the
1 FREE call. FREE online site. FREE counseling. FREE nicotine patches.* * If medically eligible and in counseling
Alabama Tobacco Quitline Alabama Department of Public Health
Download the ADPH Mobile APP
FREE
Run
4
no gym required Exercises like squats, pushups and crunches don’t require equipment and only need a small space (like a hotel room).
2
3
walk the halls Most hotels have long corridors and hallways. Use these as a walking track for some exercise.
pump water, not iron
If you enjoy a good weightresistance workout but don’t have weights, use water bottles instead.
5
take the stairs
The real ones. Start climbing the stairs to get your heart rate up.
fitness to go
6
Packing a few smaller exercise accessories can make exercising in your hotel room much easier. Exercise tools like jump ropes (for you and your kids) don’t take up much luggage space and don’t weigh very much either.
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ADPH.TOB.AD.082213.KB
Plan on traveling with the fam to a football game this season? Want to leaf peep at some scenic sites during the autumn months? Take advantage of the scenery and use these tips to get a good workout away from home (and your usual gym routine).
swim some laps
Swimming in the hotel pool is a great way to get some effective exercise. While you’re at it, goof off with the kids and break a sweat without realizing it!
S F IT F O R K ID
Even though Dr. Joanna Dolgoff can be seen putting her childhood obesity specialist skills to good use on NBC’s “The Biggest Loser,” she also utilizes her revolutionary Red Light, Green Light, Eat Right child and adolescent weight-loss program when working with children and their parents all over the country. In an effort to help educate LEAN’s readers here in Alabama, Dr. Dolgoff will be contributing helpful articles filled with compelling information to empower Alabama’s children to stop the vicious cycle of obesity. BY JOANNA DOLGOFF, MD
SNACK Attack!
Here are 20 healthy snacks your kids will actually eat: The usual school day begins with kids rushing out the door, many times before the sun even has time to rise. Eight hours of school means a lot of time and energy spent sitting in class, focusing on schoolwork and socializing. It’s important we feed our kids healthy meals and snacks that will keep them fueled through a long school day.
PB & Banana Sushi:
1 tablespoon peanut butter + 1 medium banana + 1 low calorie whole-wheat wrap. Spread peanut butter on wrap, place banana in center. Roll wrap around banana. Slice in to bite size “sushi” pieces.
When it comes to snacks, fast and convenient rules the roost. Take charge of your kid’s snack choices by providing nutritious foods like the ones adults eat scaled down to a kid’s size. Get creative and make food fun — better yet, get your kids involved.
3. Strawberry Banana Smoothie: ½ cup frozen strawberries + 1 medium frozen banana + 1 cup plain non-fat Greek yogurt + ¼ cup skim milk or water. Blend until smooth. Yum!
1.
4.
Peaches & Cottage Cheese: 1 cup non-fat cottage cheese + 1 sliced peach. Layer and enjoy.
2. Say Cheese Toast: 2 slices
low-calorie whole grain bread + 2 slices fat-free American cheese. Place cheese on bread and toast until cheese is slightly melted and edges are golden brown.
5. Jammed Up PB & J: 1 Kashi or Vans whole grain waffle + 1 tablespoon peanut butter + 1 tablespoon sugar-free jelly. Spread on top and enjoy!
6.
10. Cheesy Pop: 3 cups air-popped or 94% fatfree microwave popcorn + 2 tablespoons fat-free Parmesan cheese. Sprinkle on top.
Veg Out with Hummus:
¼ cup hummus + sliced carrots, bell peppers, cucumbers and celery. Dip veggies in to hummus.
11. YoParfait:
7. Apples & Cheese:
1 cup plain non-fat yogurt or Greek yogurt + fruit and berries of your choice. Layer and dig in!
1 sliced apple + 1 part-skim mozzarella cheese stick.
8.
Mexicali Scramble: 1 egg or 4 egg whites + diced onions, tomatoes, chives and mushrooms. Scramble until fluffy. Top with ¼ cup fresh salsa, ¼ cup diced avocado and ¼ cup low fat shredded Mexican style cheese.
15. Fruity Sushi: 1 low-calorie whole-wheat wrap + ¼ cup fatfree cottage cheese or yogurt + sliced strawberries, blueberries, and raspberries. Roll up and slice in to “sushi” pieces.
18.
9. O r a n g e
Dream
Smoothie: 1 cup plain nonfat Greek yog urt + 1 orange (peeled and separated) + ¼ cup fat-free milk + 1 teaspo on vanilla extract + ice. Blend until smooth.
12.
Rice Cakes & PB or AB: 1 tablespoon peanut butter or almond butter + 2 rice cakes (flavor of your choice). Spread nut butter on top of rice cakes, top with sliced bananas or fruit of choice. 13. Nuts & Fruit: 100 calorie pack of almonds or mixed nuts + fresh sliced apple or pear.
14. Veg Out with Guac: ¼ cup fresh Guacamole
+ fresh slices veggies like carrots, bell peppers, celery and cucumbers. Dip and enjoy!
16.
Frozen Banana Poppers:
1 medium banana sliced in to bite size pieces + 1 tablespoon peanut butter + ¼ cup plain non-fat Greek yogurt. Combine yogurt and peanut butter. Sandwich between two slices of banana. Put on cookie sheet and place in freezer until frozen.
Mint Green Giant Smoothie: 1 cup plain non-fat Greek yogurt + 1 medium frozen banana + 1 cup spinach or kale + 1 teaspoon mint extract + ¼ cup fat-free milk + ice. Blend until smooth. Top with chocolate sprinkles.
19. Milk & Cereal: ½ cup
fat-free milk + high fiber cereal of your choice. Top with sliced bananas or strawberries. 23
17. Peanut Butter “Ice Cream”: frozen banana + peanut butter. Combine in food processor until thick. Serve in ice-cream bowl and top with chocolate sprinkles.
20.
YogoCrunch: 1 cup
plain non-fat yogurt or Greek yogurt topped with ½ cup high fiber cereal of your choice and fresh berries.
Gear PRODUCTS &
GET AN EYEFUL OF THESE PRODUCTS AND PLACES WE LOVE.
GROW UP Want your own fresh veggies but don’t have enough yard? No problem. Thanks to the Tower Garden, in just a tiny amount of space, you can grow a huge amount of veggies, fruits and herbs. Its unique vertical system allows you to put it almost anywhere, a patio, balcony or even a roof. Plus, its patented aeroponic growing system recycles 100 percent of its nutrients and water. Visit joytolife.towergarden.com to get yours.
POSH PAPERS Thanks to technology, hand printing is an art that is almost a thing of the past. The Southern Letterpress in Northport, Alabama, and St. Petersburg, Florida, is keeping the tradition alive offering personalized stationary, invitations and more printed with hand-set type and hand-carved blocks on sustainable papers. The custom-created designs are often whimsical, always charming. To ensure the craft doesn’t disappear, owners Jessica Peterson and Bridget Elmer travel the country teaching it to others. Learn more and order your holiday cards at thesouthernletterpress.com.
PUMPKIN PICKIN’
CHECK OUT
Whether you carve them into spooky jack-o-lanterns or leave them un-cut to include in your autumn décor, pumpkins of all shapes, sizes and colors are some of our favorite signs of fall. Turn your annual pumpkin procurement into an event with a trip to one of Alabama’s pick-your-own pumpkin patches. Many of these family owned farms offer hayrides to their fields, where you can pluck the plump pumpkin of your choice straight from the vine. Some also have corn mazes, face painting and other kids’ activities.
Down on the Farm in Rainsville downonthefarminal.com
Ü
Tate Farms in Meridianville tatefarmsal.com Aplin Farms in Geneva alpinfarms.com Paradise Pumpkin Patch in Eufuala paradisepumpkinpatch.com
THESE SOCKS ROCK Soft and super cute, Zkano socks are made for comfort. And they’re made in Fort Payne, Alabama, by a family owned company. And know what’ll really knock your socks off? They’re made with certified organic cotton. So wearing a pair makes you stylish, sustainable and full of state pride! Get yours at zkano.com.
Barber Berry Farms in Millbrook barberberryfarm.com
or catch the Pumpkin Patch Express at the Heart of Dixie Railroad Museum in Calera hodrrm.org
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Farm -toTable
EATERIES THE NEW SOUTHERN PLATE: EATING GREEN NEVER TASTED SO GOOD No doubt about it, Alabama is recognized for its amazing agricultural heritage. But the strong cooperation between its farmers and chefs is what has enabled families to set the ripest, freshest, most delicious food on the table time and time again. They say the tongue recognizes four distinct tastes: sweet, salty, sour and bitter. While enjoying the plates of four farm-to-table eateries in Alabama, (The Gulf, Urban Cookhouse, TRUE and Kowaliga Restaurant), I’d argue the four flavors I encountered were all variations of, well, good: 1) shonuff good, 2) knee-slapping good, 3) shut your mouth good, and 4) slap your mama good. But the last two could get a little tricky—especially since you’ll need your mouth open in order to keep eating.
You Had Me at Cheerio Cup URBAN COOKHOUSE, BIRMINGHAM MENU MAKER: DAVID SNYDER, OWNER
Oh, Snap!
THE GULF, ORANGE BEACH MENU MAKER: CHEF IRA GALLON
“AT THE GULF we are committed to using the freshest locally caught fish that is available on the market. We specialize in ceviches and other raw fish preparations that have bright, bold flavors, and highlight the freshness of our local fish and seafood. It is important for The Gulf restaurant to showcase the different ways our local fish and produce can be prepared. “It’s very simple: If you support your community, your community will support you! We have great local farmers and fisheries that provide some of the best products available, and we are proud to support our local suppliers.”
MENU MUST-HAVE: Surf or Turf? Grouper Sandwich vs. Gulf Burger While I couldn’t get enough of my lemon dill-infused Grouper Sandwich (which comes with the largest side pickle you’ll ever meet), my husband was a huge fan of the Meyer Ranch Angus Beef burger with a zesty garlic aioli (insert man grunt). And to say the brioche bun that was served with both burgers was delightful would be quite the understatement. In fact, saying “brioche” out loud is fun, but actually eating it is an experience in and of itself.
THE SHTICK: While the restaurant utilizes amazingly fresh cuisine from the adjacent open sea, the actual structure of the restaurant focuses on re-utilizing with its repurposing of blue shipping container crates. You’ll love lounging on the comfy sofas and orbit chairs, digging your toes into the sand and watching the boats bring in their bounty.
“OUR COMMITMENT TO USING
lo c a l ingredients is for a number of reasons: Fruits and veggies are most flavorful during peak growing season and best when they ripen on the vine. Buying local strengthens the local economy. Buying local is ‘greener’ because it reduces the transportation costs and fuel consumption. And TASTE! TASTE! TASTE!”
MENU MUST-HAVE: Urban Cowboy I’m not a big meat eater, but when you marinate steak in a lime sauce, pair it with garden-fresh caramelized onions and peppers and stack it all inside a warm French roll, you’re bound to say Yeehaw! at some point during the meal. The housemade strawberry lemonade has a clean, easy way of topping it all off too. (Moms with tiny eaters will be pleased to find pre-filled Cheerio cups on the counter. I was so endeared by the practice, I just had to make a note of it.)
THE SHTICK: This urban oasis uses a variety BY JENNY ENSLEN STUBBS
26
of local produce but also supports many other local vendors as well, such as a hickory wood farm, local brewers, bakeries and butchers.
TRUE Dat!
TRUE, MONTGOMERY MENU MAKER: CHEF WESLEY TRUE
“I LOVE INFUSING SOUTHERN DISHES with my French training and adding my own unique twist for something fresh, simple, yet unexpected. We are now offering bar snacks with fun dishes like Crawfish Rangoon with Pepper Jelly Duck Sauce, Coconut Fried Catfish with Onion Marmalade, Housemade Beef Jerky, Boursin Stuffed Pepperdews and of course, our Trio of Oysters. “Our veggies our local. Our seafood is Gulf Seafood. The Burger is from Cox Farms (it's aged beef and if you never had a dry aged burger, you're in for a treat).”
MENU MUST-HAVE: Shrimp and Grits I’ve eaten shrimp and grits in almost every state in the southeastern U.S. From posh restaurants in midtown Memphis to low-country diners on river banks in South Carolina, I’ve become familiar with what does and does not complement this essential dish. So when I took my first bite, the smooth, subtle bit of shrimp on grits was pleasant and satisfying. But when I had my next bite of shrimp, grits and Andouille sausage, it was as if I tasted the entire Southeast come together to make one superlatively delicious, iconic dish. The simple, yet markedly (and regionally) Southern elements came together in one bite. It was supreme.
THE SHTICK: When asked about the name of the restaurant and its intention to stay “true” to certain food philosophies, Chef Wesley explained, “TRUE does carry a double meaning in a way, with a nod to our family name and also to our focus on authentic ingredients, meats and Alabama Gulf Seafood sourced from local farmers and suppliers. When guests eat at TRUE, they know to expect the finest, quality ingredients and fresh, flavorful dishes.”
Think Outside the Lemon Ice Box KOWALIGA RESTAURANT, ALEX CITY MENU MAKER: CHEF ROB MCDANIEL MENU MUS T-H AV E:
I ty pically don’t surrender to exclusively highlighting an item on the dessert menu, but then again, I’d never eaten a dessert like this one before. That slice of lemon ice box pie brought everything together for me. The soft, fluffy fried oysters, the tangy Wickles pickles from nearby Dadeville, even the hickory smoked baby back ribs all culminated in a finale of sweet, smooth, tart and creamy when I took my first bite of lemon ice box pie. Oh, goodness. Just thinking about it makes my heart beat faster.
PHOTO COURTESY OF HAMPSTEAD
THEY'RE COMING THE INTEL IS IN.
In just a few weeks, the capital city is going to be invaded, overrun and taken over. But it’s not scary. It’s tasty. It’s the 4th annual Farm to Fork Food Invasion in Montgomery, hosted by E.A.T. South, and the culinary army descending on the city this year is being led by Chef Rob McDaniel of SpringHouse Restaurant.
THE SHTICK: Speaking of ice boxes, Kowaliga Restaurant is a
sit down and pull up to the table to enjoy a family-style outdoor dinner in the pastoral calm of Hampstead Farms.
On October 24, this event invites guests to sit down and pull up to the table to enjoy a familystyle outdoor dinner in the pastoral calm of Hampstead Farms. The setting is appropriate, as all of the ingredients used in the four-course menu (more on that in a moment) are sourced from either the adjacent produce beds or other local sources.
PRACTICE WHAT YOU PREACH THE NEW SOUTHERN PLATE can certainly be found at Central restaurant in downtown Montgomery. What’s been dubbed the “Desde el Jardin” (or “from the garden”) plate is a creation by Chef Leonardo Maurelli III, and serves as a partnership with E.A.T South’s downtown farm. Every Friday this past summer and into the fall, Chef Leo waits to see what produce is brought to him from the downtown farm. Using these fresh ingredients, he prepares a three course meal.
While the feast promises to be fabulous, the event is about more than just a stellar dining experience. All proceeds will benefit the non-profit E.A.T. South and its educational programs and its two community farms, as E.A.T. South executive director Edwin Marty explained. “From the beginning, the Food Invasion has aimed to bring people from all across the region together through fresh, local food and drink,” said Marty. “Each fall a new, notable guest chef is invited to ‘invade’ Montgomery with their culinary talents and host a family-style gathering at the beautiful and bountiful Hampstead Farms.” Tickets to the Food Invasion farm dinner are limited. Get yours at www.foodinvasion.com before they are gone!
A restaurant that certainly cooks via the "farm-to-table" philosophy has just opened in Auburn. Visit readlean.org to learn more about Chef David Bancroft and his new place, Acre.
“It's like Iron Chef every Friday at Central!” explained Ashley Brandle, marketing director at Central. “The beauty of this Friday feature is that Chef has no idea what the farm will bring. So every Friday he waits to see what he has to work with and develops a three course menu on the spot!” PHOTO BY KRIS KENDRICK, KBK PHOTOGRAPHY
You don’t get any more farm-to-table than that.
throwback to the former Kowaliga Restaurant that stood on the same strip of land more than 60 years ago. Even though a new structure stands in the place of the old, the whimsy of an era when people knew their food and where it came from remains.
ON THE MOVE
CATCH RAINBOW
For fly-fishermen, one of the most popular fish to find and fight is the trout. But if you asked 10 folks in Alabama where in our state to go for some good trout fishing, probably at least eight or nine of them would tell you there are no trout in Alabama waters. Not too long ago, they’d have been correct, but today, in just a few miles of cool, clear stream, thousands of aptly named rainbow trout are thriving.
The tail waters of the Sipsey Fork of the Black Warrior River, just below the Smith Lake hydroelectric dam, have been continually stocked with small trout for over 30 years, thanks to a cooperative effort between the Alabama Wildlife and Freshwater Fisheries Division, the U.S. Fish and Wildlife Service and Alabama Power Company. Most of Alabama’s rivers and streams don’t stay cold enough to support a trout population, but the water below the dam remains a constant, frosty 70 degrees all year long, cooled by the dam’s discharge that’s been pulled from the chilly depths of the lake.
THE 12.5-MILE STRETCH OF ALABAMA’S SIPSEY FORK IS A HIDDEN TREASURE OFFERING A DAY OF ANGLING ACTION UNLIKE ANYTHING ELSE IN THE STATE.
y
You can walk the banks and wade into the water in some of the shallower areas, or you can float the length of the Fork and cast from a canoe or kayak. Either way, you’re sure to have a pretty fabulous day of fishing amid some stunning autumn scenery. Watching a rainbow rise up from the rocky bottom to take a fly, its brilliant green, pink and silver sides all a-shimmer, is nothing short of exhilarating, whether you’re experiencing it for the first or the fifty-first time.
ON THE FLY If you’ve never been fly-fishing, the Sipsey Fork is a good place to give it a go. One of the sweetest spots to land a trout is in a wide swath of water just above the Birmingham Water Works Pump Station. You’ll need a valid fishing license and waders so you’re not confined to casting from the bank. Visit the Riverside Fly Shop (riversideflyshop.com) for all the gear you’ll require, plus a guide if you want one, and check out outdooralabama.com to learn more about the area and find out which flies the trout are hitting.
STAY SAFE When electricity is being generated in the dam’s powerhouse, water levels in the tail waters rise rapidly and become dangerously swift. Warning sirens notify the public when power generation begins, but anglers must stay aware of possibly changing conditions and be prepared to quickly get out of the stream and up the bank if the water level rises.
BY JENNIFER S. KORNEGAY
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GETTING THE RE From I-65, take exit 299 and drivewest towards Jasper for 16 miles on AL Hwy 69. In front of Riverside Fly Shop, turn north onto Cullman Co. Rd. 95, which runs parallel to and east of the Sipsey Fork. You can park at several pull-off areas along Co. Rd. 95 and access the stream. A large parking area is located adjacent to the Birmingham Water Works Pumping Station.
ON THE MOVE
DAYS
GLORY
y
y
One of True Adventure Sports’ most popular activities is its zipline, but there are several other places all around Alabama where you can experience this thrill. Head over to readlean.org to find some of our favorites.
y Israel Partridge started TAS 10 years ago in answer to what he terms “a call.” “I really felt God calling me to do this, and I had to trust him. I started with $18 to my name,” he said. Today, that trust has paid off, as TAS now enjoys a busy schedule leading individuals, families and groups from all over the world into the wild to be awed by the natural world and to experience the many opportunities for fun that it offers. Under the expert guidance of TAS staff, you can go rappelling (at over 90 sites), climbing, hiking (including night hikes), take a cave tour and fly high on a sky swing or whizz through the treetops on a zip line. TAS also offers classes in all of the above as well as kayak classes and wilderness survival workshops. All of the activities will get your heart rate up and some provide serious full-body workouts, but Israel stressed the health benefits go far beyond the physical. “We all think of exercise in terms of calories burned, but being out here, in the sheer beauty and glory of creation, you’re burning so much more; you’re burning off the stresses that can damage your overall wellbeing,” he said.
k on Embar
Al
some memory-making exploits w
Israel believes being outdoors and pushing ourselves is part of our DNA, a part we need to be whole. “God made our bodies to crave adventure and to be able to conquer his world,” he said. “Adventure can do great things mentally; having fun is powerful. It can even heal.”
it h
r ue Adventure S por T ts abama’s In the hectic lives of modern families, every single day can seem like an adventure, but how much actual adrenaline-pumping activity do you have going on? If you think you could use a little more of the real thing, check out True Adventure Sports (TAS) in Fort Payne, Ala., perched on Lookout Mountain and surrounded by some of our state’s most spectacular beauty, including Little River Canyon.
BY JENNIFER S. KORNEGAY
32
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“I love seeing lives changed, and we see that all the time here,” he said. “We see people do things they never thought they could; we watch people conquer fears. The best is watching someone rappelling. You watch them go over that edge scared, and then their feet hit the ground, and you can see ‘I did it!’ all over their face.”
$
The Little River is one of the coun-
try’s longest rivers to form and flow on top of a mountain. Over millennia, its clear waters have cut through sandstone and carved the extensive canyon and gorge system (the largest east of the Mississippi) known as Little River Canyon.
Y
Down Under
Y
TAS routinely takes groups on caving tours of Manitou Cave, previously mined for iron and coal and then a popular tourist attraction that was once open to the public. You can choose how far in and down you’d like to go, and even the shorter tours will leave you feeling like you’ve left earth for another planet. But you’re not “out of this world,” you’re under it, hundreds of feet under it. The air is refreshingly cool, while almost every surface is slick with moisture. Eons-old stalagmites reach for the ceiling; stalactites hang from overhead, some thin and delicate, others huge and bulbous. Only a few feet in, and you’d be smothered in pitch dark if not for your headlamp. This is attached to your helmet, which is a necessity for navigating through some of the more cramped quarters. You’ll get muddy; you may get cold, and you’ll almost certainly bump your head at least once (helmet, remember?), but stepping from a narrow trail into the wide-open cavern called “the ballroom” is well worth any minor and momentary discomfort. So go on, and book your trip “down under.”
Check out all the adventure you and yours can get into with TAS at
trueadventuresports.com And there’s no better time to get out and get going than the fall, thanks to cooler air and brilliantly colored autumn leaves.
in
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Balance
How Do I Start? Write. Just write. Don’t worry about grammar or tone or penmanship. Write quickly
The Write Stuff
so you don’t censor yourself and begin by
Different people are inspired by different things, but a shiny, new journal sure can't hurt. Find your muse between the covers of this nifty little notebook, $12, available at The Velvet Pumpkin in Montgomery and verabradley.com.
your mind. If you get stuck, choose a theme
jotting down the first thing that comes to to write about to get your ideas flowing. After a few days, your thoughts will take a more organized form, and it will get simpler to put down on paper the things you need to get out. Like the worry about that job thing. Your frustration with that family member. Your disappointment with whatever.
How Does It Help?
Write
Now
When you write things down, you’ve released them from the confines of your head, allowing you to come to terms with your emotions and your reactions to situations. This basic task actually frees your mind, releasing some of the stress the thoughts carry with them, sometimes letting you see things more clearly. Plus, you’re creating a record you can refer back to. This can help you recognize patterns of behavior and better solve future problems, and you’ll gain a deeper knowledge of yourself and what truly makes you happy.
But Wait; There’s More New studies are providing scientific data to back up the claim that
Regularly putting pen to paper can help you feel less stressed.
Raise your hand if you have too little going on. If you have tons of time on your hands and move through each day relaxed as you easily accomplish each task on your short to-do list. Crazy, right? For the vast majority of us, this scenario is simply not reality. And sometimes, all the healthy eating, yoga, exercise, time management skills and long baths can't keep the stress of everyday life at bay. But something as simple as a pen just might do the trick. Keeping a diary or a journal is a great way to organize and express your thoughts and can be highly therapeutic. And it’s easy: You only need a notebook, a working pen or pencil, 10 to 15 minutes a few times a week and a quiet place to be alone.
journaling is good for your health, and not just your mental health. Dr. James W. Pennebaker, a professor in the Department of Psychology at The University of Texas at Austin, has written an entire book on the topic: “Writing to Heal.” “When people are given the opportunity to write about emotional upheavals, they often experience improved health,” Pennebaker says. “They go to the doctor less. They have changes in immune function. If they are first-year college students, their grades tend to go up.” Some other research out there is suggesting that journaling can even reduce the symptoms of asthma and rheumatoid arthritis by reducing stress. 35
And Don’t Forget the Good Stuff! Don’t get mired down in your negative thoughts. Remember to write down positive experiences and things you’re thankful for too!
Every year, 226,000 women are diagnosed with invasive breast cancer. And while today’s treatments are proving more successful than ever in
The Fading Fog
fighting the disease, some, like chemotherapy, also attack—and dam-
The good news is that for many women, these
age—healthy cells, including brain
negative changes improve over time after treat-
cells. Cancer patients, survirors and
ment has been completed; the fog of their chemo-
their friends and family know the
brain fades away. However, for a subset of women,
term “chemobrain” all too well.
persistent and progressive chemobrain even after
The Fog is Lifting!
chemotherapy has ended has been documented. And unfortunately, scientists and clinicians have not yet found any risk factors that indicate which patients are most likely to develop chemobrain and keep it. But the work on chemobrain and how to end it is ongoing, with recent experiments identifying
Chemo What?
that a commonly used chemotherapeutic agent can damage a specific cell type in the brain. This
Cognitive dysfunction (or unusually poor mental function) associated with chemotherapy (called “chemobrain” or “chemofog”) is frequently described by patients as difficulty with short-term memory, multitasking, word finding and slowed thought processing. Patients have described it as a mental fog, and often find that basic routine tasks require more mental effort than they did before chemo began. As many as 98 percent of breast cancer patients report subjective cognitive decline associated with chemotherapy. Tests have demonstrated cognitive decline shortly after treatment in 20-70 percent of women with breast cancer, and it can adversely affect all aspects of a patient’s life, including work and relationships with loved ones, so much so that many experience diminished quality of life and inability to return to the workforce. Those that do return to their careers often do so with limitations and decreased independence.
BY DR. JEFFREY S. WEFEL
type of research provides an opportunity to identify the cellular changes that result
As many as 98 percent of breast cancer patients report subjective cognitive decline associated with chemotherapy, what is often called “chemobrain.”
in cognitive deficits and to develop new treatments that can ultimately help prevent or minimize the effects of chemobrain. There’s also been promising
Not Just Chemo Some of the changes in cognition previously ascribed to chemotherapy may also result from other cancer therapies. Plus, a number of other possible contributors include depression, anxiety, sleep disturbance, fatigue, the impact of surgery and anesthesia, as well as other medications including pain medicines. Most of these things can be effectively treated and managed once identified, underscoring how important it is for patients to have open, honest conversations with their healthcare team about any negative symptoms they are experiencing.
"For years I suffered silently, not understanding my forgetfulness and confusion. Thanks to Dr. Wefel for his article on chemobrain. It sheds
support for several behavioral intervention strategies, things like the use of a computerized cognitive exercise program, meditation and neuropsychological rehabilitation. So far, all have shown they can increase cognition, reduce distress and
light on a very real condition!"
improve quality of life. In addition, some simple lifestyle changes like exercising regularly, getting
-Joy Blondheim, Founder of the Joy to Life Foundation and breast cancer survivor
good rest, maintaining a healthy diet and stress management are beneficial too.
Dr. Jeffrey S. Wefel, PhD, ABPP is Chief, Section of Neuropsychology and an Associate Professor, Department of NeuroOncology at the University of Texas M.D. Anderson Cancer Center in Houston, Texas. 37
Q
The Leukemia/Bone Marrow Transplant Program of British Columbia outlines some emotional realities that families and friends of someone diagnosed with cancer may experience and, more importantly, how to deal with them. After all, in order to win the fight against cancer, we must first become educated on how to defend ourselves against each and every blow. ’
We all have our natural response to stress. We bravely look it in the eye and fight, or we tuck tail and run away in fear. Spouses, parents, children and even close friends of those affected by cancer are very much in the midst of a physical and emotional
Changes in roles and responsibilities
Emotional Impact of the Situation
Without a doubt, having a loved one diagnosed with cancer can dramatically change your reality in an instant. Cancer treatment is known to be aggressive and intrusive as well as physically and emotionally draining. Suddenly, your life consists of “a new reality of immediately needing to be responsible for things that you never have been in the past.” These constant, day-to-day tasks can be anything from caring for a cancer patient (and maybe even young children involved), household duties, taking control of the finances, working more to pay new financial burdens, etc. The responsibilities can be exhausting and, many times, all-consuming. This is a natural way to feel.
You didn’t ask for this. Nobody did. Cancer does not discriminate, and it does not ask for permission. So having mixed feelings about having to endure new, unexpected challenges is natural. Anger, worry, exasperation, disappointment and devastation are all possible emotions associated with the effects of cancer. Don’t ignore these feelings. Acknowledge them, accept them as part of the process and move on.
battle. So even if you’ve never
SURVIVOR
had a loved one diagnosed
Balancing Your New Roles
with cancer, it’s not hard to
The stress of caring for someone with cancer can be stressful and burdensome to say the least. Whatever your role was before now has many added to it. And while there is no perfect formula, the most important thing to remember is to simply do your best. While perfection in your many new roles may not be possible, vigilance, love and maintaining reasonable expectations is. Instead of allowing the stress to make you feel inadequate, use it to help you recognize the need to maintain balance so you are able to keep going without becoming too overloaded. If you’re too tired to help yourself, you certainly won’t be able to help anyone else either, especially those who need you most.
guess how difficult it can be
TakesAll
for everyone involved, patient and caretaker alike.
FIGHT R FLIGHT 38
Communication We all know how important communication can be in everyday life. So it’s no surprise that communication while dealing with cancer is essential. When we feel a certain emotion about the cancer, we must articulate it in order to deal with it head on. Otherwise, the feelings will worsen, eventually becoming more destructive by filling one with more anger and resentment (topped by the tug-of-war guilt of feeling the emotion in the first place). Communication can be difficult, but having these conversations allows them to be shared and no longer self-destructive. Even if you feel unable to communicate these feelings to a loved one, share them with a counselor or someone you trust. Source: leukemiabmtprogram.org
-DICKIE BLONDHEIM
?
“When Joy was diagnosed with breast cancer, it was the darkest day of our lives. What I quickly learned was you have to figure out your own way to deal with this diagnosis. You will learn about yourself and what you are made of, which can be extraordinary; you’ll want to share this help with others who go through the same thing.”
?
P
!
the leanest Loser
!JENNIFER WEIGHING IN WITH
“Jennifer’s determination to keep going despite the selfdoubt she experiences has helped me realize I’m not alone. I just have to take it one day at a time!”
KEEPING
Part of LEAN’s mission is to help educate our state on the dangers of not living a balanced life. But instead of just talking about it, we’ve decided to do something about it! LEAN magazine is partnering with AUM’s Human Performance Laboratory to help two courageous individuals as they fight their own, personal battle with obesity. No doubt many of us reading this article can identify with these brave souls whose lives will be monitored and documented as they journey to healthier, happier, more joyful lives.
THE PROGRESS
!
“Reginald is the man! He proves that anything is possible if you put your mind to it!”
!
NOW
WEIGHT 294 LBS
WEIGHT 282 LBS
BMI 49.8
BMI 49.8
WAIST 48 INCHES
WAIST 47 INCHES
HIPS 57.5 INCHES
HIPS 57 INCHES
!REGINALD OCT. 2012
NOW
WEIGHT 438.2 LBS
WEIGHT 375 LBS
BMI 67.7
BMI 57.9
WAIST 72.5 INCHES
WAIST 60 INCHES
HIPS 73 INCHES
HIPS 66 INCHES
If you or someone you know is inspired by our LEANest Losers to overcome their own struggle against obesity, let us k now. We wa nt you r quotes! All of us can use a little motivation!
WEEK THREE
WEEK EIGHT
WEEK THREE
WEEK EIGHT
A: Honestly, I have not been motivated and that is the problem! I think losing weight, just like being successful in business, friendships, love, life, etc., is built on dedicated time, energy and commitment. I definitely give those later items the attention they need but I [do not make myself] a priority. But I’m trying again to change that. There will be setbacks. Sometimes days, sometimes weeks, sometimes months; but when the setbacks and the rebellion are finally realized (to you personally — not the people in your life), you must have the courage and the fortitude to admit the problems and move forward toward the extraordinary! I want to be extraordinary every day and for me, personally, mine begins with getting rid of this weight and being the healthy Jennifer I was created to be!
WEIGHING IN WITH
H
here's the deal
H
down
H
U P IT d KEEPINGIT
Q: How do you stay motivated to keep going? JAN. 2013
41
Q: You experienced a plateau in weight loss for a while and got a little bored with your workouts. What are some ways you’ve gotten creative with your workouts to keep your motivation? How do you keep things interesting? A: My trainer came up with different routines and changed up the program so I never knew what to expect when I came. We did different kinds of interval training, mixing in the elliptical machine with walking. Some days we start with the stair master, some days we walk first. Every day is different. I’ve started going to my own gym two days a week and coming to AUM three days a week. I also didn’t want to let anyone down. Thinking about everyone who had encouraged me in the program and was rooting for me helped me keep going. Whatever you do, don’t quit. You’re succeeding because you haven’t quit. For me, a lot of that support and motivation has come from the people at the Montgomery Center of Independent Living, AUM and my family. I’d also like to thank World’s Gym, Spread the Word Ministries, the Lord and everyone whose path I cross who gives me support.
W
§
skin
deep
Beauty
e all know getting enough sleep is an integral part of keeping our minds and bodies healthy, but does getting recommended amounts of sleep really make us more beautiful?
sleep
Remember the stories of Snow White and Sleeping Beauty? They slept for hundreds of years in a magical slumber that preserved their youth and beauty. While they slept, legends of their exquisiteness grew around
FAC T OR F IC T ION
them until they were sought after by the most handsome suitors. Well, science says those girls were onto something. In 2010, a group of Swedish scientists proved that sleep deprivation actually causes a person to look less attractive to others. Skin isn’t as clear and the blood vessels around the eyes dilate which causes bags. Restful sleep, however, makes one look alert, healthy, glowing and beautiful. Whereas fatigue only adds to stress on the body (which is evident on your face in the form of wrinkles and bags), sleep allows the body to restore, recover and rejuvenate. Lucky for you, your skin is quite forgiving and doesn’t need a centurylong magic nap to look stunning. In fact, too much sleep will actually increase cell breakdown, which is where the fairy tales got it wrong. On this note, it’s better to take a page from Goldilocks’ book and find that just-right, happy medium: a consistent 8-10 hours every night. If you’re still tired after that, it’s better to take a small nap during the day.
p Also, get into a rhythm and go to bed and wake up at the same time every day. Sleeping on your back will help avoid creasing and smashing your face. A soft, white pillowcase is a must; high thread counts and dye-free fabrics are gentler on sensitive skin.
Make restful sleep a priority and you will see a more youthful and beautiful you in no time. Castle tower not required. BY CHEYENNE KEARL MARTIN
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If you’re having trouble sleeping, you can either prick your finger on the nearest spinning wheel or use a little common sense to ensure your nights are filled with restful slumber. First, avoid eating or drinking (especially caffeine and alcohol) right before bed. Set up a bedtime routine that includes a warm shower or bath, reading a good book or journaling. Also, avoid exercising, television and working in bed. Finally, it is also helpful to keep the room as dark as possible and make sure your thermostat is set at a comfortable temperature. 43
fiscal
Fitness
“The Noah rule: Predicting rain
doesn't count; building arks does.”
Financial GPS
– Warren Buffett
Before you take that big, family vacation and pile everyone into the car, you must first decide on your destination. So that your car’s GPS system will tell you how to get there, you have to type in the endpoint. The GPS then provides you
Where Are
you going After examining your current financial situation as we discussed in the last issue (check it out at readlean.org), you’re now ready to start figuring out where you want to go.
At Wells Fargo Advisors, we have the financial tools necessary to create a financial target and define your goals. And, it’s free. Call us so we can help you determine your final destination.
with the best route to take. Our financial futures need to be handled the same way. When planning for retirement, you should first establish how you want the future to look—your financial destination. Only then can you figure out how to get there.
First, you must evaluate and define your goals to come up with a financial target. Think in terms of what you want to do and when you want to retire. Will you travel a lot or stay close to home? Will you work part-time or not at all? Consider both a desired age for when you stop working and an acceptable age. At this point, start looking at the numbers. Calculate your current expenses and determine which ones you’ll still have in retirement. For many people, that number does not fall significantly. Rules of thumb out there will tell you close to 80 percent or more of your expenses will remain, but every situation is different. Account for extra costs as well, such as long-term care premiums, major purchases planned or charitable gifts.
portfolio which is why we recommended in the last article to take stock of your investments. Remember that your portfolio’s size will likely change based on investment performance as well as your ability to save. In the next article, we’ll address what amount you can likely spend each year from your portfolio.
For more information, contact Laura Sikes, Registered Client Associate, at 334.273.3473. Dickie Blondheim—First Vice President—Investment Officer Hart Johnson, CFA – Financial Advisor Paul Johnson—Vice President— Investment Officer
Once you have looked at all of these issues closely, you have an idea of your financial destination. Keep in mind though: Your money has to last not just until retirement but also throughout retirement. Although in-depth analysis of your goals should give you a better idea of the likelihood of getting there, even a simple evaluation can shed significant light on your situation. It helps you see if you’re on the right route or not and gives you time to make any necessary changes.
Nolen Lamberth – Financial Advisor The opinions expressed in this report are those of the authors and are not necessarily those of Wells Fargo Advisors or its affiliates. The material has been prepared or is distributed solely for information purposes only.
Investment and insurance products:
To balance these costs, tally up your income sources. These might include pensions, Social Security, rental income or business ownership. The rest of your income will probably be made up from your
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Wells Fargo Advisors, LLC, Member SIPC, is a registered broker-dealer and a separate non-bank affiliate of Wells Fargo & Company. 45
2660 EastChase Lane, Suite 301 Montgomery, AL 36117
2013 GO o DO
CHECK OUT SOME OF LEAN’S FAVORITE EVENTS THIS SEASON Take the scenic route! Alabama has its own Fall Color Trail. Get the inside scoop at alabama.travel/trails/fall-color-trail.
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Air a
FALL IS IN THE
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FEEL IT? YOU SHOULD TRY SEEING IT, SMELLING IT AND TASTING IT TOO AT THESE SEASONAL EVENTS THROUGHOUT THE STATE.
Moon Over Three Caves Dance landtrust-hsv.org Each year, the Land Trust of North Alabama organizes a dance by the light of a full moon. Taking place in an underground bistro, the event raises money to support local land preservation efforts. Reservations required.
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COLUMBIANA
October 4-6
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GULF SHORES
October 10-13 National Shrimp Festival
BIRMINGHAM
October 14
Break 'n Bread birminghamoriginals.org
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MENTONE
October 19-20 Fall Colorfest mentonealabama.org Enjoy the beauty of the season amidst storytelling, sing-a-longs, delicious smores and dancing while at this outdoor festival in the scenic northeast Alabama mountains.
MONTGOMERY
October 7-12 Dine Pink at The Shoppes at EastChase theshoppesateastchase.com During this particular week, all are encouraged to "Go Pink" to benefit the Joy to Life Foundation by dining in participating restaurants at The Shoppes at EastChase. Many will feature special "pink" menu items. Recap: Eat yummy food and benefit a great cause. (It's a win-win situation!) If you can't Dine Pink, try winding down with yoga on Saturdays in October from 8:30-9:30 a.m., or bring the kids and celebrate Halloween at Trick or Pink on Oct 26 from 4-6 p.m., all at The Shoppes at EastChase!
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All things local will be celebrated during Birmingham’s premier wine and food festival.
One of the nation’s biggest and best outdoor festivals, this shindig features the ever-so-delectable Gulf Coast shrimp and draws over 250,000 people.
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Coosa River Challenge XI
Becoming an Outdoors Woman
alagulfcoastchamber.com
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October 12 Mountain biking, trail running and river paddling make up part of this intense race’s obstacle course. If you’re not quite ready to jump in with both feet, come enjoy the beautiful scenery and cheer some teams along!
Annie Oakley, Sacagawea, Joan of Arc. Heard of them? Learn the skills that made them famous! BOW is a three-day workshop for women offering hands-on instruction in a fun, non-threatening learning environment. Learn survival skills like backyard wildlife, rock climbing, shooting sports, fishing, hunting, canoeing, archery and dozens more.
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WETUMPKA
about-time-events.com
outdooralabama.com/outdoor-adventures
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DOTHAN
October 26 Wiregrass Heritage Festival landmarkpark.com Take a trip back to the good ol’ days when front porch sitting and butter churning were daily occurrences. Cane grinding, syrup making, basket weaving, soap making and other traditional activities on the farm will also help you get back to basics.
In 2011, 82 people ages 10 to 24 died by suicide in Alabama.
Social support is the best protective factor against suicide.
Talking about suicidal thoughts helps reduce the pain.
There are more suicides than homicides in Alabama every year.
1 suicide in the US occurs every 14.2 minutes.
Alabama Department of Public Health
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