Breathe Magazine

spring 2010 free!

inspiring active women

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A SUSTAINABLE DIET

Real Food for Real Life

the

TOO MUCH OF A GOOD THING

issue

A Closer Look at Exercise Bulimia

TIS THE SEASON[ING]!

Six Easy Herbs

WOMAN'S INTUITION

A Mindful Approach to Eating

HIKING TRIPS WITH A TWIST URBAN ADVENTURE RACING MUST-HAVE HEALTH APPS

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contents

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features 12

breathe magazine editor in chief Lindsey Grossman lindsey@readbreathe.com

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contributors Aleigh Acerni Brie Cadman Rachel Mickelson Colleen Oakley Monica Olivas Jayme Otto Cristina Santiestevan Kath Younger

A Sustainable Diet

Real food for real life.

Too Much of a Good Thing

A closer look at exercise bulimia.

magazine

copy editor Brooke Edge

Spring 2010 • The Sustenance Issue

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Tis the Season[ing]!

30

Woman's Intuition

Try these six easy herbs.

A Mindful Approach to Eating

12

art director Megan Murphy senior designer Amanda Powers associate designer / contributing photographer Christa Albano IT director Craig Snodgrass publisher Martha Evans martha@readbreathe.com

departments HEALTH 5 There’s an app for that.

president Blake DeMaso blake@readbreathe.com

GREEN LIVING 6 Save green by going green.

account executives Tom Daly tom@readbreathe.com

BREATHE OUT 9 Hiking trips with a girly twist.

Charles Leonard charles@readbreathe.com

FITNESS 11 Urban adventure racing.

business manager Melissa Gessler

BREATHE IN 14 What’s new in Gear, Beauty and Style for spring.

contact us 107 West Market Street Charlottesville, VA 22902 434.817.2755

BREATHEABILITY 23 Q + A with Ellie Basch, Chef and Owner, Savor Cafe

56 College Street, Suite 303 Asheville, NC 28801 828.225.0868 © 2010 Summit Publishing, LLC. To carry Breathe in your store call 434.817.2755.

cover

© Kris Timken, Getty Images.

breathe ONLINE

FAMILY Rachel Mickelson shares her top five tips for cooking with kids, plus a healthy, kid-friendly recipe! Only at readbreathe.com spring 2010

3

health

iphone apps

your health? there's an app for that.

Nike Women Training Club Who needs a personal trainer when you can totally customize your workout every single day online? The Nike Women Training Club lets you do just that and then send the workout to your iPhone so you can take it with you to the gym. It’s the cheap solution to keeping fit and never getting bored. (Free)

Thanks to technology, you can easily track your period, how many steps you take each day and when it’s time to take your daily medications—all from the palm of your hand.

By Colleen Oakley

iPeriod Ultimate This genius little app means you never again have to think, “Wait, when was my last period?

Am I late?” It remembers your last period dates so you don’t have to, reminds you to do your monthly self-breast exams and actually predicts your future 12 period cycles (which makes planning a trip to the beach around your period a breeze).

It also keep track of your mood swings, although your partner probably does that, too. ($1.99)

Brain Challenge Your body isn’t the only thing that needs a workout. Keep your brain in tip-top shape (and help ward off Alzheimer’s and dementia) by putting it to the test on a daily basis. With visual, memory, logic, math and focus categories, you’ll be working out every area of your noggin and getting smarter with each click. ($4.99)

Go Pedometer Yeah, you know you should walk 10,000 steps per day for optimum health, but who knows how many you really take? This app takes the guesswork out of it by actually turning your iPhone into a pedometer. It measures how many steps you take each day, the distance you’ve traveled and the number of calories that you burned. ($0.99)

Sure, the iPhone is great for finding the best Greek restaurant in your neighborhood, or helping you pass the time while in line at the bank, but it can also help keep you in tip-top shape. Here, the latest must-have health apps for every woman.

The Pill

With so many things on your plate, it's easy to forget to pop your daily pill. Don’t worry—The Pill remembers for you. It sends push notifications at the time you choose, so you will remember to take your bcp every day. With customizable backgrounds and sound alerts, it's just one less thing to stress about each day. ($0.99) Colleen Oakley is a freelance writer and avid traveler based in Knoxville, TN. Her work has appeared in Marie Claire, Women’s Health, Fitness, Shape and Redbook. She is currently penning her first novel. spring 2010

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green living

on a budget

save green by going green

By Cristina Santiestevan

Think you can’t afford to live a green lifestyle? Think again. With a little creativity, you can cut costs, reduce your environmental impact and live a healthier lifestyle.

After all, at its simplest, living greenly is living frugally.

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In the Driver’s Seat Imagine if you had to put money into your car every time you turned the key and drove to the post office. Say, a quarter for every halfmile you drive. According to AAA, this isn’t far from the truth. Depending on the size of the car and the distance traveled, drivers spend anywhere from 35 cents to 90 cents per mile driven. Save money and reduce emissions by combining trips, walking or biking when possible, and keeping your car tuned and the tires properly inflated.

In the Kitchen Pre-made dinners can be a great time-saver.

Take them out of their packaging, toss them in the oven or microwave, and you’re eating in just a few minutes. But, consider the whole picture—many pre-made meals contain heavily processed, non-organic ingredients that are bad for you and our planet. Simple homemade meals save money, protect your health and are gentler on the earth.

Still worried about saving time? Try quick and easy recipes, such as a big pot of soup, an oven-roasted free-range chicken or an omelet made from cage-free eggs. Pick out some new recipes and allow yourself to experiment. Who knows? You might end up having fun, too.

Through Your Wardrobe Thrift stores are hip again, and for good reason. Many secondhand stores offer amazing deals on gently used clothing and accessories, in all sizes and styles. Go easy on your (hip, secondhand) wallet by visiting your neighborhood’s thrift stores instead of the mall. Since most new clothes are made with heavily-fertilized cotton or petroleum-based synthetics, your planet will thank you, too.

At the Faucet The average person spends hundreds of dollars a year on bottled water, which is often nothing more than tap water in a plastic bottle. When we finish our water, we toss nearly 40 billion plastic bottles into the trash—wasting more than $1 billion worth of plastic. Save money, reduce waste and protect your health from the chemicals found in some bottled water by skipping the plastic and investing in a safe, BPA-free, stainless steel water bottle.

Check out these online resources to learn more: • newdream.org • nrdc.org/action • conservation.org/act/live_green

All the Time Just about anything you might buy—canned peaches, fleece jackets, cell phones—requires resources to make, and costs money to purchase. In almost every case, the greenest choice is to skip the purchase and do without; you save money and you save resources.

Of course, this doesn’t work every time. Some things you really do need—coffee, dog food, running water and electricity—and having fun is allowed, too (so go ahead and splurge on those new hiking boots). But other things?

Not so much. Before handing over your credit card, remember to ask yourself: Do I really need this? You might be surprised by how often your answer is no, and how quickly the savings add up.

Cristina Santiestevan writes about environmental issues and conservation solutions from her desk in the foothills of Virginia’s Blue Ridge Mountains. Find her online at redbugmedia.com.

New for Spring Valle Crucis, NC Boone, NC Waynesville, NC Asheville, NC Hendersonville, NC Greenville, SC Knoxville, TN

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breatheout

hiking

the great outdoors Create your own unique-to-you adventure by mixing your next hiking trip with a feminine twist.

By Colleen Oakley

helen, GA The Hike: Raven Cliff Falls. This five-mile in and out hike follows Dodd Creek through the Raven Cliffs Wilderness Area to a massive dark bluff near the headwaters. Because of the size of Raven Cliffs and the lack of human interference, the area has abundant bird life including grosbeaks, vireos and wild turkeys besides the ravens that give the area its name, so bring your camera. And your bathing suit. georgiatrails.com/trails/raven.html.

The Twist: After all that hiking, you deserve a drink. Wet your whistle with a merlot considered by many to be the best red wine on the East Coast at Blackstock Vineyards. This picturesque winery in nearby Dahlonega, GA, offers lush views of the grapevines surrounded by the Blue Ridge Mountains.When there’s a winery this close, who needs Napa? bsvw.com.

Strasburg, VA The Hike: Signal Knob. Bring a lunch (and a snack) for this 10.5-mile trek over rocky terrain. You’ll work up a sweat, but the views from the top are worth it. Expect to be on the trail for about six hours (including breaks), and make sure you wear your hiking boots—this one’s not for amateurs. hikingupward.com/GWNF/SignalKnob.

The Twist: If you’re bad-ass enough to conquer Signal Knob, then negotiating a deal will be child’s play. Head into downtown Strasburg for some of the best antique shopping in Virginia. Heirloom jewelry, furniture from the mid-1800s and even Civil War artifacts can be found at the Strasburg Emporium (strasburgemporium. com), Bull Run Relics (bullrunrelics.com) and Sullivan House (sullivanscountryhouseantiques.com), to name a few.

Halifax County, NC The Hike: Roanoke Canal. This 200-year-old trail is steeped with history. One-and-a-half miles into the 7.5-mile hike (in and out) is a museum explaining the origin of the canal and its various uses in the past. But if you’re not a history buff, don’t worry. There are plenty of babbling brooks, stone bridges and blue herons to make the journey worthwhile. roanokecanal.com.

The Twist: On your way home, stop off for a spot of tea at the Timeless Tea Room in Roanoke Rapids. Not your grandmother’s tea room, this girly storefront offers up typical tea fare (scones and crumpets) as well as yummy sandwiches and a full liquor bar (for those who need a little more oomph in their afternoon Earl Grey). timelessteanc.com.

Bryson City, NC The Hike: Sunset Hike, Great Smoky Mountains National Park. This 2.5 to 3-hour hike goes up one of the many ridges of the Appalachian Trail. Enter at Clingmans Dome at the top of the park. The trail eventually intersects with the Appalachian Trail before the final trek to the summit where you can watch the sun set over the beautiful Smoky Mountains. Beat your own path or tag along on a guided tour offered through Lakeview at Fontana ($34). americanhikes.com.

The Twist: Turn it into an overnight trip. Lakeview at Fontana, a rustic-chic hotel, offers affordable rates (as low as $79/night). Before checking out, catch their morning yoga class to help you breathe deeper and put your mind at ease. $15 for a 50-minute class. lakeviewatfontana.com.

packing picks

For your next adventure, take along these must-haves made just for women.

Platypus Platy Preserve.

Just because glass isn’t allowed on most hiking trails doesn’t mean you can’t bring your favorite wine. Just decant it into the Platy Preserve and voilà—you have the perfect toast during an outdoor picnic. $9.95 • platypreserve.com.

Women’s Edition Outdoor Medical Kit. Along with bandages, cold compresses and antihistamines, Adventure Medical Kits take women’s needs into consideration, adding applicator-free tampons with disposable bags, meds for treating menstrual cramps and hand sanitizers. Don’t leave home without it. $40 • adventuremedicalkits.com. spring 2010

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BOONE, NC A Favorite Parkway Destination for 75 Years!

Enjoy stunning views, thrilling outdoor adventure, arts, family attractions and more along the Boone leg of the Blue Ridge Parkway.

888-264-8085 | www.VisitBooneNC.com

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fitness

urban adventure racing

Racers rejoice and pose for the costume contest after The Great Urban Race in Los Angeles.

great urban race

 Running Multiple Flights of Stairs This is going to require anaerobic threshold-level cardiovascular endurance, and experienced legs that can handle the ensuing lactate build-up.

Not sure how you stack up? Practice running stairs, incorporating 400-meter sprints into your running routine, or adding a weekly hill sprint workout.

when fun and fitness collide Put your fitness into play with an urban race.

By Jayme Otto

My teammates and I had already biked through downtown Denver to locate a paintball coliseum, ran up and down 20 flights of stairs, skidded down a giant Slip ‘n Slide, used clues to piece together a secret location and ran four miles to reach it, schlepped 40-gallon water jugs across a parking lot, biked to a graveyard to locate a statue shown in a photo, and were now running to our final destination: The Deschutes Brewery where we’d be tasked with tasting six beers and matching them up with their correct names. What on earth was going on? Just your run-of-the-mill urban adventure race.

Urban adventure races are an offshoot of adventure racing, popularized in 2002 by Primal Quest, an expedition-length race that combines

orienteering/navigation with other disciplines like trail running, mountain biking, paddling and climbing. The urban version lasts only a few hours and takes place in the city, which allows for some interesting interpretations of athleticism, and a whole lot of fun.

Like traditional adventure racing, urban adventures require both brain and brawn, with the ability to quickly solve route riddles and piece together clues factoring in heavily.

Unlike traditional adventure racing, which is done in coed teams of three, urban adventure team composition requirements vary by race, with 2-3 members being the norm, either coed or single gender.

Sound intriguing? Check out how your fitness will translate into a successful urban adventure race:

get in the game

Find a race in a city near you at one of these recommended sites: oysterracingseries.com gourban.org greaturbanrace.com

 Biking City Streets Speed is not as important as bike handling. You’ll rarely get over 18 mph in an urban race, even on a bike path, due to pedestrians and the need for quick reactions to directions. Increase your handling comfort by riding in groups, navigating your own city streets with car traffic, and getting proficient at clipping into your pedals after a stoplight.  Negotiating the Slip ‘n Slide Getting to the bottom of the slide the fastest is all about core strength.

Whether you dive head first or feet first, you need to keep your arms and legs elevated above the slide so they don’t drag and slow you down. Incorporate plank pose and side plank pose into your ab workout for smooth sailing.  Climbing Whether it’s a rope slung over a concrete wall, or an actual rock-climbing wall, there’s a good chance you’re going to have to climb something. The trick is to use your legs just as much as your arms, so they don’t tire. Help keep arm muscle fatigue at bay by adding pull-ups to your workout. Can’t do a pull-up? Have a friend lift you into proper pull-up position, and practice the negative, slowly lowering yourself.

citysolveurbanrace.com spring 2010

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A Sustainable Diet

by KATH YOUNGER

I

f you stop a stranger in the street and ask them to list 10 foods that make the foundation of a healthy diet, chances are they could come up with a list pretty easily. But what are the chances that their diet is actually based on those foods?

Healthy eating seems simple enough in concept, yet so many of us have trouble practicing what we preach. In order to be effective, a healthy diet must be sustainable. Here are some tips to put the fresh, whole foods that you already know are so nutritious on your dinner plate.

A simple plan.

Food is more often than not an afterthought.

You might wait until 5 p.m. on a Tuesday to think about what to make for dinner, and by that point, all you have the energy to prepare is a PB&J sandwich. Or take-out becomes appealing for the third time that week. Give yourself 24 hours—or better yet the weekend before—to think about what you’re going to have for dinner each night and you’re 90 percent on the way to eating well, stress-free.

REAL FOOD, REAL QUICK When you don’t have time to prepare anything from scratch in advance, the ingredient list is the first place to check and see how “real” a food is. The shorter the list, the better. Do you have these ingredients in your kitchen? Could you make this food yourself if you had the time? Ask yourself: “Could I make this at home if I wanted to?”

For example, you could technically make a Larabar with only 3 ingredients—dates, almonds, dried cherries—in your kitchen.

It would take a lot more chemistry and equipment to figure out how to make hydrolyzed soy protein. Here are a few convenient foods with short ingredient lists.

Real food already packaged for you: • PROBAR’s Fruition bars, Larabars, KIND bars • Frozen meals by Amy’s and Kashi • Rising Moon Organics Ravioli • Soups by Amy’s, Pacific and Imagine • Uncle Ben’s Instant Brown Rice 12

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The key to a sustainable, healthy diet is having the right ingredients in your refrigerator before you get hungry. This requires not only a bit of forethought each week before a trip to the grocery store, but also the ability to know yourself and what foods work for you. If you know roasted butternut squash takes too long for a weeknight, choose the quick frozen stir-fry for Tuesday’s dinner instead. If you’ve got PTA meetings on Tuesdays, plan to make an extra portion on Monday and have leftovers on Tuesday. Predict the future and what you will or will not be in the mood to cook and plan accordingly.

A helpful strategy when meal planning is to schedule the same type of dish each week on a particular day. Our mothers who made beef on Mondays and chicken on Fridays were on to something. Keep the meal type basic so you can change the flavors and side dishes in infinite ways. Mondays might be a meat or fish (since it will be most fresh from the weekend grocery store trip), Tuesdays a slow-cooker recipe since you work late, Wednesdays leftovers, Thursdays a soup, and Fridays a casserole and a “use up all the veggies” salad. Deciding what kind of recipe you’ll have each night is the hard part; choosing the recipe ingredients each week takes less time. Just as you might schedule in a catch-up day at work, plan catch-up days for your fridge so you’ll eat up some of the veggies or leftovers that inevitably pile up towards the end of the week. Morphing meals from one night to the next—such as making Thursday’s soup from Wednesday’s baked chicken—will help save you time and prep work as well.

If you’re trying to get more produce in your diet but have a hard time with all the prep work, invest a little in the prepackaged lines. While most of us know that pre-chopped, packaged or frozen vegetables are more expensive per ounce than their whole counterparts, sometimes they are worth the investment. If your time is precious (and let’s be honest, who’s isn’t?), go ahead and splurge a bit on the bagged spring mix instead of the head of romaine that will require you to wash and chop each time you want a salad (and may end up rotting due to neglect!). Splurge on the fresh foods that will pay off in time saved, and save on less healthy or more expensive foods like meat (a little goes a long way!).

Just a matter of time.

Pre-made sauces are great ways to spice up a quick homemade meal based on whole foods. While we’d all like to make pesto from fresh basil from our garden, store-bought pesto tastes almost as good and is ready as soon as the lid pops off the jar. BBQ sauces, fancy mustards, vinegars and spices are the bridge between raw ingredients and recipes. Don’t be afraid to make your meal semi-homemade. Start with

FAST LIFE, SLOW COOKED A slow cooker is a busy woman’s sous chef. Part of living a sustainable diet is finding ways to prepare food that don’t interfere with your schedule. If you’ve got eight hours, you’ve got a warm meal on the table with the help of a slow cooker. Slow cookers have come down considerably in price, are easy to use and no harder to clean than a skillet.

Cranberry + Kale Chicken Serves 2 Ingredients • 2 chicken breasts • 1 ½ cups BBQ sauce, preferably cranberry flavored • ½ cup chicken broth • 3 tbsp ketchup • 1 cup fresh cranberries • 6 cups torn + washed kale • Brown rice for serving Directions Combine chicken, BBQ sauce, broth and ketchup in slow cooker, set to low for five hours. Add cranberries and continue cooking on low for 30 minutes. Add kale and cook 30 more minutes. Meanwhile, cook brown rice. Serve cranberry chicken and kale over brown rice.

a creamy soup base, such as Pacific’s line of creamy soups, and add everything else fresh—veggies, tofu, shredded chicken. Just be sure that the pre-made foods you choose are ones that you could have made yourself if you’d had the time.

Knowing your quick-cooking food friends will also make it easier to maintain healthy eating habits for the long term. Quinoa, lentils, tofu, polenta and canned beans are all ready in a flash whereas brown rice, dried beans and ancient grains take longer to prep and cook.

Plan to have quick-cooking foods during the work week or make a large batch of a slower cooking food on the weekends and reheat when you’re short on time.

Creative problem solving.

Lastly, flexibility is essential to making healthy eating sustainable for a lifetime. Sometimes events will pop up that throw you off of your meal plan or keep you away from your kitchen. You might open a bag of bad lettuce, your husband might call to tell you that he’s working late or your power might go out. Be ready to enact a plan B that might morph two dinners together or skip over one. Creativity in the kitchen gets better with practice, and with practice comes good habits for a lifetime. • Kath Younger writes the popular healthy food blog Kath Eats Real Food, which you’ll find at katheats.com. Having lost over 30 pounds since graduating from college, Kath is now studying to become a registered dietitian and lives in Charlotte, NC. PHOTOS ©iStockphoto.com/flyfloor, ©iStockphoto.com/JulNichols

ON THE SIDE The key to eating more vegetables is to pair a simple veggie with a flavorful seasoning. These five side dishes are simple yet pop with flavor.

Lemony Dijon Dilled Green Beans Steam beans in the microwave with a few tablespoons of water in the bottom of a glass bowl for about two minutes on high. When beans are tender, drain and toss with a teaspoon each of Dijon mustard, lemon juice and dill and season with a sprinkle of salt and pepper.

Roasted Balsamic Broccoli Preheat broiler and cut a head of broccoli into florets. Toss with balsamic vinegar and salt and pepper. Broil for 5-7 minutes until broccoli just starts to brown at the edges.

Crunchy Kale Chips Wash and dry a few big kale leaves and tear into bite-sizes pieces.

Season with salt, pepper and garlic powder. Or perhaps add some parmesan cheese or Cajun seasoning. Bake in oven at 350º for 10 minutes until edges begin to brown and chips are crispy.

Pesto Potatoes Cube red potatoes and steam in the microwave for about five minutes until fork tender. Toss with a tablespoon of prepared pesto.

Maple Chard Wash and dry a bunch of Swiss chard. Chop into bite-sized pieces. Sauté in some cooking spray and garlic until wilted and drizzle on a finish of pure maple syrup.

Crunchy Kale Chips

spring 2010

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breathein

st yle

1

Blue hues, new gear and getting that natural glow— these are a few of our favorite (spring) things.

5

By Aleigh Acerni, Lindsey Grossman and Jayme Otto

style

3

We’ve got the blues.

Hot finds in spring’s coolest color.

4

1that’s a wrap

Make the showers to flowers transition with the Astrid Wrap from Patagonia.

Made with organic cotton, this versatile layering piece goes as well over long sleeves as it does with sundresses. $49 • patagonia.com

2

2re-tire

English Retreads, known for their reclaimed rubber handbags, introduces the Hybrid. Their latest model, made from recycled PET fabric and their trademark truck inner tubes, stands on its own six (metal) feet for a high fashion, low-impact statement. $159 • englishretreads.com

3pay it forward

You’ll be clamoring for the check when it means whipping out this zippy wallet by Matt & Nat. The lining—made from 100% recycled plastic water bottles—makes it a wise investment for you and the planet. $75 • mattandnat.com

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4glass act

Reclaim Artist Laura Bergman fuses bits of ice blue from mason jars with rich cobalt from Noxzema and milk of magnesia bottles to create these stunning Mixed Blues Nugget Earrings. $35 • bottledupdesigns.com

5dress relief

OmGirl has the style and comfort combo down pat with their sporty chic Wave Dress. We especially love the French terry cotton fabric, and pockets add a playful touch. $75 • omgirl.com

breathein

gear

gear

1run

Salomon, best known for their ski and snowboard gear, puts their all-weather, all-terrain technology to work for runners, too. Light and stable, their XA Pro 3D ULTRA GTX trail runner transitions seamlessly from pavement to trail and can handle even the sloppiest spring conditions.

These babies will stick to anything and actually shed mud thanks to a unique outsole. Your feet will stay dry courtesy of a quick-drying breathable mesh upper and a GORE-TEX membrane. $140 • salomon.com

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2bike

You could spend a heck of a lot more money on a mountain bike. Except that the Giant Cypher 2 comes with exactly what you need to take on every part of the mountain. With a lightweight aluminum frame, women’s specific geometry and five-inch dual suspension, she’ll climb like a goat and bomb down descents. Whether you’re a beginner or more advanced, you’ll find yourself tackling new lines with the confidence that comes from the smooth ride and ease of handling of the Cypher. $2,150 • giantforwomen.com

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3

hike

Weighing in at 1 lb, 2 oz, GoLite’s waterproof Badlands Trinity 3-Layer Jacket is a welcome addition to your spring pack. And thanks to its innovative design, this will be the most comfortable rain jacket you’ve ever worn.

To get better breathability than normal storm shells, the required waterproofing, and enough stretch to provide freedom of movement, GoLite laminated a microporous breathable membrane between two layers of four-way stretch polyester and treated the outer surface with a super durable water repellent. We love the fact that the polyester is 100% recycled. $225 • golite.com

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travel

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5

The folks at fishpond got it right with lilypond—their new bag and travel line made with the stylish, adventurous woman in mind (sound like someone you know?).

Their Sundown Weekender Bag comes in bold color combinations with plenty of pockets both inside and out to stash your stuff. A mesh, waterproof outer pocket is perfect for your swimsuit or sweaty gym clothes. And the yoga mat strap underneath makes it easy to deepen your practice wherever your travels take you, whether it’s a weekend mountain retreat or a trip to the gym. $89 • lilypondusa.com

5baby

Looking for a new way to tote your toddler around town?

The new EveryWear Sport from lillebaby is designed specifically for moms with an active lifestyle. Fit for little ones from birth to 43 pounds, this baby gives you four carrying options for your baby: outward and inward facing, hip and back. Speaking of backs, the EveryWear’s ergonomic design supports your spine as well as your baby’s. Green-minded moms should also check out the EveryWear Organic ($120), featuring bamboo fabric and extra padding. $99.95 • scichild.com spring 2010

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trailbase Post. Read. Hike.

Get maps, photos, directions and stats on trails up and down the east coast. A site devoted to keeping you on the trail. Coming Spring 2010 from Blue Ridge Outdoors.

trailbase 16

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Until then, check out THE TRAILBASE on facebook for updates and details.

breathein

beaut y

spring's barely-there glow For spring, we love the subtlety of pink, blushing cheeks and pale lips. Here's how to get a natural looking flush, naturally!

1

Perfect for brightening lips and cheeks, Hot Rocks by Pur Minerals come in a revolutionary threedimensional design that will make your complexion luminous. $23.50 • Ulta stores and Ulta.com.

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2

We heard, “Your skin is glowing!” all day long when we were testing out Alima Pure’s Satin Matte Blush (pictured here in raspberry).

The packaging is charming, and because of its mineral formula, you can sweep it across your cheeks for a rosy glow without worrying about clogged pores. $15 • AlimaPure.com.

beauty tip:

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“To get the perfect, most natural shade of bronzer, use a foundation shade two shades deeper where the sun would hit your face, over your normal shade of foundation. Works like a charm every time!”

-Alison Raffaele, founder, Alison Raffaele Cosmetics

3

Tarte’s new Natural Gel Lip Stains are multi-taskers for your lips.

They’re infused with mint, clinically proven to plump lips and reduce the appearance of fine lines, and come in six shades inspired by celebrity makeup artist and green beauty expert Tina Turnbow. $24 each • Sephora stores and Sephora.com.

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We love Wallett’s Eco Gloss (pictured here in Rockin Retro).

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3 spring 2010

17

Is there such thing as too much exercise?

Breathe explores the fine line between a healthy habit and a deadly obsession.

Too Much of a Good Thing

by JAYME OTTO

K

ristin Seifried hit the gym after dinner. The young man at the front desk greeted her by name, gave her a big grin, and commented that she was their “best client.” Seifried was there every day, for at least two hours. The Hendersonville, NC resident planned to do the usual that night—about an hour of lifting, followed by another one to two hours on the elliptical, depending on how she felt. Having recently given birth to her second child, 35-year-old Seifried knew she might not have the energy to do a full two hours of cardio. But the college athlete in her reminded her how she’d feel if she didn’t. And when another member stopped to marvel at how lean she looked, and to congratulate her on how quickly her baby weight had come off, Seifried was certain she’d find the strength to get in those two hours. Heck, maybe she would even do a little extra.

Meanwhile, 1,500 miles away, in Boulder, CO, 21-year-old Peach Friedman, a college senior from Charlottesville, VA, had returned from yoga class, completed her homework, and prepared a big salad topped with vinegar. Normally, she shared meals with her boyfriend, but after four years, they’d broken up. She ate alone. Afterward, instead of dwelling on that fact, Friedman shifted her thoughts to her morning workout. She set out her running shoes in front of the door, laces untied and ready. She methodically laid out her shorts, sports bra, tank top, socks and even a ponytail holder on the chair. Ten miles should do the trick, she thought, as she climbed into bed. Ten miles and I won’t have an ounce of energy left to think about him.

Three years later, Seifried would be hospitalized for pericarditis, a

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viral infection that attacks the pericardial sac surrounding the heart and can be lethal. While her weight hadn’t changed drastically from all her gym time, Seifried's body fat percentage was so low that her immune system wasn’t able to handle the virus, landing her in intensive care. For Friedman, it only took three months of excessive running for her to drop 46 pounds, triggering an intervention by her family. At 100 pounds, the 5-foot 9-inch student was at high risk for cardiac arrest.

Both women would enter into treatment programs, eventually leading to the discovery that they suffered from exercise bulimia—a newly diagnosed eating disorder that affects 400,000 American women. People with the disorder can't stop themselves from compulsively working out, no matter what the cost. Instead of using vomiting and laxatives, exercise bulimics purge by burning calories.

A Disorder Hiding ‘In Plain Sight’ The fact that our culture is both weight obsessed and very pro-exercise makes this particular eating disorder a little trickier than anorexia or bulimia, according to Sadie Carlson, who holds a master’s degree in counseling psychology and serves as the clinical director of Tapestry, an eating disorder treatment center for women in North Carolina.

“There is so much positive emphasis on diet and exercise as the answer to everything, that exercise bulimia not only goes undetected, but happens in plain sight,” says Carlson.

For Seifried, it happened in plain sight at her gym. She’d cut her hours as a nurse back to just a couple shifts a month in order to be a

Symptoms of Exercise Bulimia

How do you know when you’re crossing the line?

Carlson reminds us that exercise bulimics are often at a healthy weight, and offers these early warning signs: • Exercise becomes a compensatory behavior. In other words, you are exercising to compensate for overeating, or just regular eating. The “earn your food” mentality can be a red flag.

• You’re overtraining.

Say you are following a half-marathon training program that requires you to run a certain amount of mileage per day. If you continually run over the prescribed amount, something else might be going on besides just having a goal of completing a half marathon.

Peach Friedman found ways to de-stress other than running.

• You don’t allow yourself off days, or days for recovery, even if they are part of your training program.

• You miss work, family functions or social gatherings in order to get your workout in.

• You’re plagued with feelings of guilt, shame, worthlessness or depression if you miss a workout.

• You refuse to take in extra calories, even though your body needs more caloric energy when exercise or physical activity increases.

full-time mom. The changes to her body from the pregnancy, as well as the identity crisis she felt giving up a full-time career as an emergency room nurse, led her to the local gym.

“Having played sports practically my whole life, the gym was a place I felt comfortable, a place where I felt I could find myself again,” she says.

What she found was an old eating disorder, a bout with anorexia she’d suffered as a collegiate athlete, repackaged into not only something socially acceptable, but something positively reinforced.

Her 120-pound physique was within the healthy range for her height, but it wasn’t an ideal weight for her frame. “I’ve always had a heavier, muscular build,” she explains. “I was about 20 pounds too light for my frame, but far from too light by society’s standards.”

Seifried’s issue wasn’t as much about weight as it was about body composition—she’d become too lean, with not enough fat to sustain basic body functions. But body composition isn’t something that screams disorder across the room the way the emaciation of anorexia does.

“People reward you for being lean and for being in the gym reli-

• The amount of time you spend working out is disproportionate with the other activities of your life.

• The amount of time you spend working out is disproportionate to your goals. If your goal is to lose weight, for example, and you hit your target, you should switch to a maintenance mode, not keep increasing your exercise volume or intensity.

What to Do

If you or someone you know displays one or more of these symptoms, Carlson says the best thing you can do is get perspective. Ask a trusted friend how your exercise routine appears to her. Or as a trusted friend, gently open up a dialog with the person you suspect has gone overboard with her program.

“This is nothing to be ashamed of,” Carslon says. “Talking to friends and loved ones can provide enormous support.”

Next, contact a medical professional or someone trained in counseling to get a professional opinion and a treatment recommendation. Exercise bulimia is highly treatable, just difficult to detect. spring 2010

19

anorexia. Treatment helped bring her weight back up, but the exercise bulimia component went unresolved. “I was able maintain my exercise compulsions for almost two years after I dealt with the anorexia,” Friedman says. “It was just so much more complicated, and so much easier to hide, because people perceive any and all exercise as healthy.”

Part of the complexity for Friedman was that she suffered from anxiety, and exercise Kristin Seifried hopes to pass on her improved, healthier outlook to her daughter. helped dissipate that tension, particularly the nervousness surrounding her required weight gain. Exercise raises giously and for being meticulous about your food serotonin levels in the brain, a chemical responsichoices,” Seifried says. “But no one sees it as a disble for mood stability. So Friedman was trapped in ease. They see it as you’re living a healthy lifestyle.” a vicious circle, needing to run to soothe and staSeifried didn’t have to hide her disorder from bilize her mind, but feeding her compulsion at the others; they actually encouraged her. And all the same time. “I literally couldn’t sit still,” she says. positive feedback made it easy for her to believe “I’d walk everywhere and always take the stairs.” that she was doing the right thing for her body.

The turning point came when her body just gave But in her mind, she started to have doubts. “I litout.

Even though her weight was at a more normal erally became chained,” she says. “I wouldn’t want level, she was plagued with knee pain, shoulder to take family vacations because I didn’t want to pain and a stress fracture in her foot. The woman get off my workout schedule. Your whole life bewho couldn’t sit still suddenly had no choice. comes getting to the gym. And if you can’t get a “I really couldn’t move without pain and was workout in, it becomes a panic attack.” forced to stop exercising for a few months,” she says. “That physical breakdown made me address FROM EXERCISE TO EMERGENCY things in a more thorough way with my exercise Her wake-up call came during the days she spent compulsion.” in intensive care where she realized her workout schedule had taken over her life, created signifiHEALING HEALTHFULLY cant mental duress, and was weakening her body.

Carlson recommends six months of in-patient Others aren’t so lucky. Eating disorders have the treatment to break the cycle of compulsive exerhighest premature fatality rate of any mental illcise, with a minimum of three months. This is a ness. And while exercise bulimia is still too new to bit longer than treatment for other eating disorhave fatality data, other eating disorders are well ders as it requires the reintroduction of healthy exdocumented: one in every 10 cases of anorexia ercise at a reasonable rate. “We build it up in a way leads to death from starvation, cardiac arrest, oththat’s manageable and less extreme, and create a er medical complications or suicide. go-forward exercise plan,” Carlson says. “You can’t With exercise bulimia, the biggest risk is heart just remove exercise altogether—that doesn’t help failure. Excessive exercise combined with caloric somebody learn how to manage it.” restriction creates too much strain on the heart.

Besides exercise management, treatment also Other complications include bone fractures, weakincludes weight management, healthy and nutriening of bones and muscles, reproductive failure, tious meal planning, and supportive activities like fatigue, social isolation, psychological anguish, yoga, massage, culinary classes and nights out on and general physical deterioration over time. the town. Perhaps the biggest component of the Unlike Seifried, Friedman couldn’t hide her dishealing process is therapy—individual, group and order, having experienced such dramatic weight family therapy. Counseling for exercise compulloss in a short period of time. Besides running sion centers around body acceptance. Women eight to 10 miles, she was eating as little as 800 suffering from exercise bulimia have a disproporcalories per day. She was quickly diagnosed with spring 2010

21

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EXPLORE Tapestry Clinical Director Sadie Carlson (left) monitors a client’s meal to make sure she meets her nutrition exchanges.

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tionate emphasis on body or weight as determining their self worth, according to Carlson. “We help clients begin to acknowledge all the other ways they can begin to approve of themselves and to focus less on seeking external approval,” she says. "When you start to peel back the layers, most exercise bulimia can be strongly tied to needing external approval in order to approve of oneself, or at the very least, an external acknowledgement of one’s body in order to feel good about it.”

Carlson teaches women to recognize other parts of themselves that have been neglected due to their fixation on exercise, and coaches them to give these areas more light.

Today, Seifried still exercises, but with limits. In addition to the gym, she’s taken up yoga, a physical activity that is not as draining or calorie burning. She also pays attention to the hobbies, interests and socialization she neglected during her compulsive stage. It’s been two years for Seifried, and some days she still struggles. On those days, she reminds herself of her strength, how she can curl 25-pound dumbbells and make the guys in the gym look twice.

“That strength is the reason for my muscular build. And it’s a good thing. My recovery has been about finding and accepting the unique beauty within myself,” she says. “I hope to pass that onto my daughter, my firstborn who is 14 now, and has my frame.”

Friedman doesn’t belong to a gym anymore, and hasn’t run since before her pregnancy, but she does take walks with her daughter, who is one year old. She continues her yoga practice, and teaches in California where she now lives. She also teaches movement and body awareness groups for Summit Eating Disorders Program, and is a spokesperson for the National Eating Disorders Association. Her story, Diary of an Exercise Addict, was published in 2008.

A big part of her recovery was letting go of the “no pain, no gain” philosophy and discovering joy and pleasure in movement, establishing a balanced relationship with fitness that is void of guilt, fear and punishment, a topic she lectures on nationally. Friedman also learned to have an entire toolbox of sources in times of stress. “I have things other than running now,” she says. “I can take a bath, or talk to a friend. I found other means of de-stressing that are more balanced—and balance is really what it’s all about.” • Jayme Otto lives and writes in the playground known as Boulder, CO. More at JaymeOtto.com.

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breatheability most of my skills at The Southern Inn Restaurant in Lexington, Va.

Tiffani Sunshine Photography

She slices, she dices, she reduces her earthly impact and runs marathons.

q&a: Ellie Basch

What’s your favorite kind of food to make?

I like cooking all kinds of food and cuisine—I like being creative. Over the years, my cooking "style" reflects my upbringing in Indonesia (use of spices and herbs) and my training in French classical cuisines. I take familiar foods and update the spices/herbs/seasonings to my own likings.

At home, though, I like cooking simple: pasta with fresh tomato or basil pesto sauce, rice with stir fry, roast chicken with potatoes and root veggies. Being in the kitchen 50-plus hours a week, my cooking at home is either fast and furious or slow, self-braising in the oven.

What could you eat every day?

Jasmine rice. I grew up in Java, eating rice every day, three times a day. I never tire of rice.

Chef and Owner of Savor in Richmond, VA

By Lindsey Grossman

When Ellie Basch opened Savor in 2008 in Richmond's repurposed Corrugated Box Building, she did so with green intentions.

From composting and recycling to her "no bottled water" policy, the Indonesian native does what she can to make up for her carbon footprint. Before starting Savor, Ellie launched Breadwinners, a local non-profit initiative that assists women in getting their food businesses off the ground. Now with her own business, she continues to support the community by using local products and services whenever she can, and assisting area charities. We caught up with Ellie to find out what's cooking, both in and outside her kitchen.

Where did you learn to cook?

Growing up, I learned from helping my mom at her catering company in Indonesia. In 1999, when I decided to cook for a living, I learned

What’s the concept behind Savor?

I want to provide a breakfast and lunch place where people can enjoy a meal that is all quality: tasty, healthy, filling but not heavy (who wants a food coma when you get back to the office after lunch?) in a friendly atmosphere where professionals, friends, people of all ages would feel welcome.

• 2 navel oranges, cut into segments, sliced or chopped, pith removed • 2 blood oranges (when available), cut into segments, sliced or chopped, pith removed • 1/2 small red onion, freshly sliced • 1 tablespoon fresh basil chiffonades (thin ribbons) • Haas avocados, ripe but firm • Watercress, arugula or other peppery green

What are the can’t-live-without items in your home kitchen?

Good Kosher salt and sea salt, extra virgin olive oil, Microplane zester, eight-inch chef knife, jasmine rice, a box of pasta, chocolate (to nibble) and all kinds of nuts—I love them for cooking and eating.

What gets you going in the morning?

It may sound cheesy, but I look forward to going into work every morning. I love the work, the people I work with and the customers we serve. Although, a five-mile run with my running buddies at 5:30 a.m. starts my morning right three times a week, too.

How do you unwind at the end of the day?

My husband and I check on each other around 6pm to see what the dinner plan is.

Usually I have time to start something in the oven or we go out or eat leftovers, which leaves me time to take Biscuit [the dog] on a walk around the neighborhood.

What are you passionate about outside the kitchen?

I love running. My husband and I are involved in the Richmond running community— we’re coaches for a couple of training teams and Savor hosts running club socials, serves as a race headquarters, etc. I also enjoy movies, reading, making little crafty projects and tooling around my flower and herb garden.

Any exciting plans for spring?

My mom is visiting from Indonesia and she is teaching me how to cook Indonesian food properly. We are doing Indonesian Night every Wednesday until the end of March.

After running the Monument 10K (March 27), I'm going to accompany my mom home. We plan to travel to a foreign country or two on the way to Indonesia for a mother/daughter trip. And a second location for Savor is in its early planning stage, so that will keep me busy in the next few months.

How do you fuel up for a long run?

For a long run, I eat a banana or half-cup of Greek yogurt with honey before the run. During the run (if I do a 12-plus mile run), I like pretzels and gummy bears chased by a sip or two of

Learn more about Savor's green business practices and local provisions at savorcompany.com

ellie's award-winning signature salad! olivado citrus Salad Olivado-Lime Salad: • 1 ruby red grapefruit, cut into segments, sliced or chopped, pith removed

Powerade or GU 2 O. In a marathon, I fuel up with Chocolate GU on mile 10, 16, 22. It's like a ritual for me now.

Dressing: • 2 tablespoons freshly squeezed lime juice

• Zest of 1/2 lime (about 1/2 teaspoon) • 1/2 teaspoon Dijon mustard • 1 garlic clove, minced • 2 teaspoons honey • Pinch of salt • 6 tablespoons of Extra Virgin Olivado Oil

Dressing: In a small bowl, place lime juice, zest, Dijon mustard, garlic, honey and salt. Whisk until salt dissolves. Taste and adjust the balance of acid, sweet and salt. Add one tablespoon of Extra Virgin Olivado Oil at a time and whisk to form smooth, velvety dressing. Cover with plastic wrap; refrigerate while preparing salad.

Salad: Place the segmented, sliced or chopped citrus in a bowl. Add the red onion slices and fresh basil. Toss to mix. Cut avocados in half lengthwise.

Remove pits using a small spoon. Scoop out flesh from skin using a large spoon; place on a cutting board and cut into large chunks. Carefully transfer slices into a bowl. Drizzle 1 teaspoon of Olivado-Lime Vinaigrette over them.

Rinse and dry the pepper greens. These will be used to garnish the salad. Place the citrus on the plate. Scatter the avocado over the top of the citrus. Garnish the citrus and avocado with the peppery greens. Drizzle 1 to 2 tablespoons of Olivado-Lime Dressing over the salad. Serve immediately. Serves 4. spring 2010

23

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Tis the Season[ing]!

TRY THESE SIX EASY HERBS

by BRIE CADMAN

S

pringtime is the time for good intentions, especially when it comes to eating healthfully and locally. With the weather warming and blossoms blooming, starting a garden is one of the most logical ways to accomplish both these goals. Yet for the beginner, where to start?

For a first step, you can’t go wrong with herbs. Even if you don’t have access to a yard, herbs work well in patio containers or indoors on a sunny windowsill.

Their scent is often inspiration enough for a simple meal (think tomatoes and basil). Plus, they don’t

exactly require a green thumb to grow; some, like mint, behave like weeds. And once you clip sprigs from your own organically-grown plants, you’ll balk at ever having to buy them in the store.

The following six suggestions are versatile, relatively easy herbs that are happy in most climates. Unless otherwise noted, all need a sunny spot (at least four hours of sunlight a day) and well-drained soil.

thyme

rosemary

Depending on the varietal, rosemary grows as a shrub, a low-lying cover, or something in between. Regardless of shape, it’s a droughttolerant perennial with fragrant, resinous leaves and attractive blue flowers.

Planting The best time to put seedlings in the ground is in spring, post-thaw. Pick a spot you like, since rosemary is long-lived.

In the Kitchen Use it on meat, particularly lamb and chicken; brush homemade focaccia with olive oil, rosemary and sea salt; add it to stews and soups.

To Your Health Rosemary is a good source of calcium, iron and antioxidants. In aromatherapy, it’s used to stimulate the mind and improve the mood.

Thyme ranges in size from creeping ground covers to upright stalks. Almost all varietals are drought-tolerant with woody stems and small leaves.

Planting Starting thyme from seed is difficult, so look for seedlings once the ground has thawed.

Water initially; thyme is drought-tolerant once established.

In the Kitchen Try minced thyme on meats; pair with tomatoes or eggs; make your own herbes de Provence.

To Your Health Essential oils in thyme have been found to have anti-inflammatory and antimicrobial activity; one, thymol, is an active ingredient in Listerine.

oregano

Bored with store-bought dried oregano? It rarely has much flavor, but homegrown Italian oregano (also called wild marjoram) is easy to love.

Planting After last frost, plant seedlings in partial or full sun. Pick leaves right before flowering for best flavor.

In the Kitchen Great on pizzas, in tomato sauces and pasta salads. Oregano dries and keeps well.

To Your Health When it comes to antioxidants, oregano reigns supreme. A USDA study found that, by weight, the oregano family has more antioxidant activity than many fruits and vegetables. Essential oils also have antimicrobial properties.

PERENIALS (GROW YEAR-ROUND)

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EASY BRUSCHETTA Ingredients • 1/2 cup ricotta cheese • 1 slicing tomato • Fresh basil • Lemon zest • Salt + pepper • Extra virgin olive oil • A crusty baguette (whole grain is ideal)

Find more easy, healthy recipies at KeepItSimpleFoods.com

from Keep It Simple Foods Directions 1. Slice baguette so that you have short segments. Then slice those segments down the middle so that you have a top and bottom (like a sandwich). Slightly toast the baguette pieces facing upward in a toaster oven or regular oven. While those are toasting, slice your tomato and basil and toss together in a large bowl with evoo, salt and pepper (season to taste).

2. In a separate bowl, combine the ricotta, lemon zest, salt and pepper and a tad more evoo. I you don’t have a zester, just cut off bits of the lemon peel (exc luding the bitter white skin) and chop finely.

3. Then, top the toasty bread with the ricotta mixture and put back in the toaster or oven for just a couple more minutes.

Let it get nice and warm. Remove the toasted bread and top with the cool tomato mixture and a handful of fresh arugula if you have it.

parsley basil

Nothing says goodbye to the cold better than this warm-weather herb. Most popular is classic sweet basil; also look for fun alternatives, including Thai, lemon/lime and purple basil.

Planting Start seeds four to six weeks before you set them outdoors and plant seedlings after the chance of frost has passed; even a mild chill can damage this tender annual. A great container plant, it needs a regular water supply.

When it starts to flower, pinch off the heads to encourage leaf growth (the part you want!).

In the Kitchen Try it in caprese salad, bruschetta, omelettes and on margherita pizzas.

To Your Health Basil is a good source of Vitamins A and K, calcium, and antioxidants.

Often thought of as just a garnish, parsley is a hardy annual whose culinary merits shouldn’t be dismissed. Look for flat-leaf (as opposed to curly), which is easier to chop and better for cooking.

cilantro

Planting Parsley is a biennial, but the flavor is better if planted annually. If winters are mild, plant in early spring or fall; in colder climates, wait until after the last frost. Though hardy, parsley might need shade during hot summers.

Planting Cilantro is usually grown from seed because it’s hard to transplant. Sow in a partially shady spot in spring, after the last frost, and again in fall, if winters are mild. Succession planting (seeding every three to four weeks) will keep a steady supply on hand. A fast grower, look for “slow-bolt” varieties.

A cool-weather, tender plant, cilantro won’t be around long come hot weather, but you’ll enjoy it while it lasts.

In the Kitchen Planted in spring, parsley will be ready just in time for savory summer dishes—tabouli, pasta salads and grilled vegetables. Gremolata—a condiment made from parsley, lemon zest and garlic—goes great on fish and poultry.

To Your Health Rich in Vitamins A and C, parsley is also a good source of iron. It’s also traditionally used to freshen breath.

In the Kitchen Great on tacos, huevos rancheros; in salsas and guacamole.

To Your Health A good source of Vitamins A and C, cilantro also has antibacterial properties.

Brie Cadman is a freelance health and sustainability writer living in Charlottesville, VA.

ANNUALS (AROUND JUST FOR A SEASON) ©iStockphoto.com/Caziopeia, ©iStockphoto.com/white_caty, ©iStockphoto.com/YinYang, ©iStockphoto.com/stockcam, ©iStockphoto.com/kivoart

spring 2010

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Woman's Intuition HOW DO YOU LOSE WEIGHT IF DIETS DON'T WORK?

by MONICA OLIVAS Then, I heard about “intuitive eating.” It is the idea that listening to your body’s hunger and fullness will lead you to a healthy weight naturally.

Some of the concepts of intuitive eating are (adapted from Intuitive Eating by Tribole & Resch): • • • •

If I give myself free rein I will dive head first into a gallon of ice cream and not come up until I reach the bottom, right? Wrong.

F

or years I was constantly on the search for a diet that would work for me. I read every book and tried every fad. I was desperate to lose weight. I was convinced that the only thing standing between me and happiness was 20 pounds.

Growing up I was always a bit chubby. A passion for reading plus a mistrust of my bike riding abilities kept me from “thinning out” much as I grew up. So, I stayed chubby until it was brought to my attention (by a mean-spirited classmate) that I was, in fact, fat.

I played the Fat Girl role all through junior high and high school.

But after graduation I was determined to lose weight. This is when I tried my first diet. I started with Slim-Fast and also took up walking.

I lost some weight! I was happy for a minute, and then I realized I wanted to lose more.

I was still about 10 pounds overweight and wanted to try another diet. I went down the list of every major diet you’ve ever heard of: Cabbage Soup, South Beach, Jenny Craig, Weight Watchers… I did them all. And they all worked—for a short time. Once one diet stopped working I would gain all the weight back and have to start another one.

All through college this was my life. One. Big. Diet.

I was obsessed with all things diet related, with my body and my weight. I wanted to lose weight but the diets weren’t working. I would starve myself on a new diet, and then binge when I couldn’t take it anymore. This binge/restrict cycle made my life miserable and kept me at a frustrating 10 pounds overweight.

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Honor your hunger and cravings Don’t think of food as “bad” or “good” Respect your fullness Express your emotions without food

I thought it sounded crazy. You mean I can just eat whatever I want and I will not only not gain, but lose weight?! To someone who had spent the last four years of her life obsessing over calories and meal plans, this was hard to believe.

If I give myself free rein I will dive head first into a gallon of ice cream and not come up until I reach the bottom, right? Wrong.

Intuitive eating is not about giving into all your cravings with reckless abandon. It is about becoming in tune with what your body needs to be full, satisfied, happy and healthy.

But, my hunger and fullness signals were all out of whack from years of dieting and overeating. I had to start from scratch. I literally did not know what it felt like to be hungry. Years of dieting shielded me from the most obvious thing—what my body actually needs.

I had a lot to learn. I had to pay attention to what my body did when it was overly hungry, overly full and all the colors in between.

But the most important thing I had to learn was how to trust myself.

I was afraid my life was going to turn into one big binge and I’d gain 40 pounds overnight.

I have to admit I’ve fallen off the intuitive eating wagon a few times. At one point I said I was committing to listening to my body as long as I could cut out dairy (thus avoiding ice cream’s siren song).

But restrictions of any kind don’t work here. The only thing that truly works is fully trusting that your body will guide you to what’s best.

And slowly it has begun to work. Every day that I eat because I’m hungry and listen to what my body wants, I am building on becoming an intuitive eater. The pounds are coming off slowly, but they are coming off. And I’m at peace with that. Since I’m listening to my body I know they will stay off.

Intuitive eating has made me look at food differently. Food is not the enemy, nor is it a drug of ecstasy that distracts me from my problems. Food is fuel and it’s meant to be enjoyed and appreciated.

Now how I eat and how I feel are all up to me—not some diet plan.

Ironically, now that all my strict meal plans and diet shakes are gone, I feel more in control than ever. • Monica Olivas is a writer, blogger and healthy living enthusiast living in Maryland. She is the blogger behind runeatrepeat.com.

PHOTO: ©iStockphoto.com/webphotographeer

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SPECI Inform

QUEST Courtn 251.47

Our hearts move us in many ways. Empowering our bodies to dance, think, create. Sustaining our memory and growth. The task is remarkable. And so is the method—the heart’s chambers, valves and signals continuously collaborating to achieve the extraordinary. Much like the people of UVA Heart Center. Here, an entire team of professionals, employing the most advanced technology, is dedicated to cardiac care. Driven specialists work across disciplines, acquiring and exchanging knowledge to expand your options for treatment. And physicians are committed to being accessible to you, every step of the way. The synergy of our expertise is taking your health further. heartbeyondmeasure.com

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You’re going to need a bigger map.

The Subaru Outback. Motor Trend’s 2010 Sport/Utility of the Year. More room ®

®

for adventure. Twenty-nine miles to the gallon.* The go-anywhere capability of Symmetrical All-Wheel Drive. Those who enjoy pushing limits have found their perfect match. Love. It’s what makes a Subaru, a Subaru.

Outback. Well-equipped at $22,995 ®

†

Subaru is a proud partner of Leave No Trace and a proud supporter of National River Cleanup. *EPA fuel estimates for 2010 Subaru Outback 2.5i with CVT up to 29 hwy. Actual mileage may vary. † MSRP excludes destination and delivery charges, tax, title and registration fees. Dealer sets actual price. Outback 2.5i Premium pictured has an MSRP of $24,295.