you Stevens Point Jour nal
Magazine
A Lifestyle CHANGE Plover woman achieves weight-loss success Tips to keep life from being overwhelming Meet Ahmie-Woma Farkas Plan ahead for success this school year you
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Back-to-school means new adventures
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y 5-year-old daughter is days away from starting kindergarten and already I can tell I’m going to have to stock up on Kleenex. No, not for her, but for me. Since she was 10-weeks-old Emma has attended the same day care in Stevens Point. She loves it there. She’s had some of the same friends since the day she started and made new ones along the way. She’s had fantastic teachers who have taught her the ABCs, numbers, shapes and colors; showed her there are ways to solve problems that don’t involve pushing and hitting; applied ice and given hugs when she’s gotten bumps and bruises (usually the day before school pictures); and given her numerous opportunities to be creative and express who she is. (I’ll admit it ... I’m grabbing a tissue now.) We’ll miss the Christmas concerts, 4K programs, sprinkler days and “wacky” dress-up days, but most of all, we’re going to miss the caring staff and teachers who have been like family for the past 5 1/2 years. I’ve known that when I drop Emma off every morning she is with people who, despite her occasional tantrums and escapades over the years, love her
unconditionally and want to help her grow into a happy and intelligent young lady. As the 2011-12 school year begins, it’s time for new adventures and memories. Emma is so excited to start kindergarten. She can’t wait to make new friends and meet her new teacher. She’s looking forward to showing off her developing reading skills and can’t wait to tackle math facts. And her eyes lit up when she saw me packing an “art T-shirt” and crayons in her new princess backpack. She’s ready ... and I’m sure I’ll catch up soon. In this issue of You magazine, we have tips for parents on how to get their kids back into “learning mode” from Sherry Daniels, family living educator for the University of WisconsinExtension-Portage County, and ways for parents and students to set the stage for a successful school year from Jen Oswald, wellness coach and program coordinator for Adventure 212 Fitness. Our You chef Michelle Syring also offers a variety of nutritious and delicious lunch ideas, many of which can easily be adapted for a school lunch box. This issue also focuses on women’s wellness. You’ll meet Amy Gumtz, 27, and Betty Sweeney,
71, both of Plover, who have incredible weight-loss stories to share. Dr. Nancy Swisher, a family physician for Ministry Medical Group Family Practice, also offers weightloss advice for those who may be inspired to start their own weightJamie Jung loss journey. We also have tips to keep your life from being overwhelming, great ways to incorporate more physical activity into your life and lifestyle tweaks for an energy makeover. You’ll also find fall lawn and garden care suggestions from Lynn Caine, summer horticulturist for the University of Wisconsin-Extension Portage County, a list of Portage County trails you can explore from Melissa Sabel, communications manager for the Stevens Point Convention and Visitors Bureau, and so much more.
you ma g a z ine sta f f General Manager Mike Beck Editor Jamie Jung Advertising Manager Mary Jo Johnson Operations Manager Sherri Wallis Photography Doug Wojcik Design Steven Sitko
••• YOU MAGAZINE is published by the Stevens Point Journal. Contents of the magazine are by Gannett Central Wisconsin. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by means, electronic, mechanical, photocopying, recording or otherwise, without the prior consent of the Stevens Point Journal, YOU Magazine, 1200 Third Court, Stevens Point, WI 54481 YOUR CONTACTS: Content: Jamie Jung at 715.345.2256. • Advertising: Mary Jo Johnson at 715.345.2051.
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Fall vol. 11 2011
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you money
Brush Up on Your Investment Education You don’t need to have young children to be keenly aware that we’ve reached that “back-to-school” time of year. Whether you’re shopping for school supplies or not, you may want to take a cue from this season to think about getting a little more education yourself – specifically, investment education. Many people find the language of investing to be confusing, but with a little effort, you can learn important concepts and principles. And the more you know about investing, the better off you’ll be because, in the investment world as in other areas of life, knowledge is power.
value will rise over time. Of course, over the short term, the prices of growth-oriented investments can and will fluctuate, sometimes substantially, and the preservation of your principal is not guaranteed. • Income - When you invest in income-oriented or fixed-income vehicles, you receive income in the form of interest payments. The market value of fixedincome investments can also fluctuate, but if you hold them until maturity, you can generally expect to receive the original principal value.
So take just a few minutes to read more on these basic investment concepts:
• Investment risk When most people talk about investment risk, they are usually referring to the possibility of losing money – and that is indeed an ever-present risk. But all investments carry some
• Growth - You purchase some types of investments with the hope that their
type of risk. When you invest in fixed-income investments, for example, you may incur interest rate
Dorie Johnson , AAMS Financial Advisor Edward Jones 1209 Church Street Stevens Point, WI 54481 (715) 344-1112
risk - the risk that the value of your investment will drop if interest rates rise. Or you may encounter purchasing power risk - the risk that your rate of return may not keep up with inflation. • Risk tolerance Generally speaking, your risk tolerance refers to what type of investor you are. If you’re an aggressive investor, you may be willing to accept greater risk in exchange for potentially higher returns, whereas if you’re a conservative investor, you’ll take lower returns if you can receive greater preservation of principal. • Time horizon - Your investment strategy will be partially based on your time horizon - the number of years in which you plan to invest. Your time horizon will likely stretch into your retirement years. • Diversification - Diversification is an important factor in investment success. By spreading your investment
dollars among an array of investment vehicles, you can help reduce the impact of volatility on your portfolio, although diversification, by itself, can’t guarantee a profit or protect against loss. While far from exhaustive, this list of investment terms can help you gain a clearer understanding of the “nuts and bolts” of investing – and perhaps encourage you to further your investment “education.” This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.
This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.
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you Spotlight
‘A lifestyle
change’
Plover woman achieves weight-loss success By Jamie Jung A pair of jeans. After being overweight for all of her adult life, a pair of jeans was the impetus that set Amy Gumtz, 27, of Plover on the road to a healthier lifestyle. “I hit the breaking point where I couldn’t buy jeans in my size anymore,” Gumtz said, noting that she was carrying 240 pounds on her 5-foot, 2-inch frame at the time. At the urging of her mother, Sharon Wimmer of Merrill, Gumtz joined Weight Watchers in October 2009. “With s d n u o p them it was about 0 24 166 pounds.
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restructuring my meals and portion control; I did the points system,” she said. “I started losing weight slowly, a couple pounds every week. Sometimes I would plateau for a couple of months.” Gumtz attended weekly Weight Watchers meetings, and also began slowly to implement exercise into her weight-loss plan. “I had to learn to cook,” she said. “I live alone and it’s so easy to grab something frozen, but I stay away from frozen food and cook real meat and eat more fruits and vegetables.” She also has given up fast food. Gumtz, who is an accountant for Midwest Hardware Association, says sticking to her new lifestyle gets hard sometimes, but “my desire to not go back” is what keeps her strong. Gumtz said two of her biggest temptations are chocolate and ice cream, but she’s learned to deal with those cravings. “It’s about having a small piece or I put ice cream in a tea cup instead of a bowl. If anything, that’s what I’ve learned through this whole process — I can eat anything I want, but it’s about modification and portion control.” Now, almost two years later, Gumtz has lost almost 75 pounds. “I have a lot more energy and I feel better about myself,” she said. “I like being able to do anything now. “Shopping also has become so much See CHANGE/Page 5
you Spotlight
CHANGE From Page 4
more fun. I’m able to dress more to flatter my body, and for jeans there’s so much more selection, colors and types. Now I don’t have to deal with ‘what’s there’ or that elastic scrunchy in the waist.” Gumtz said her increased energy level also has made her job easier. “I’m more alert at work, and I don’t need the caffeine any more,” she said. Gumtz says her mother was her biggest supporter during the past two years. She
was the first person she would call after her weekly weigh-ins and when she got frustrated. “She did call me when she was frustrated, and I had to remind her that next week is another weigh-in,” Wimmer said. “I’m so proud of her and how she has stuck with this. “She’s more outgoing and proud of herself, and she’s so much healthier.” Gumtz works out four to five times a week — walking, biking and attending cardio class-
es at Adventure 212 — and is hoping to lose another 30 to 35 pounds. “I’m also attempting to learn to run,” she said. She also hopes to complete the Walk Wisconsin full marathon in June 2012. “The most important thing is to just stay active,” Gumtz said. “It’s not hard to eat healthy. You just have to make the choice and have will power. I’ve never looked at this as a diet, for me it’s a lifestyle change.”
Steps for successful weight-loss journey By Jamie Jung efore you begin any weight-loss program, it is important to make sure you have the tools to be successful. Dr. Nancy Swisher, a family physician for Ministry Medical Group Family Practice in Stevens Point, offers the following tips: » If you plan to begin a vigorous exercise program, it is important to see your doctor before you start. Then start slowly and gradually increase the duration and intensity of your workouts. » Set realistic goals. Swisher suggests following the 5 percent rule. Make smaller targets to lose 5 percent of your body weight, and when you reach that, set another 5 percent goal. Plan to lose about 1 pound a week, any more than that is hard to sustain. » Studies show that it’s not what you eat; it’s all about the calories, Swisher said. However,
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some plans may leave you feeling hungrier than others throughout the day. To lose weight, women should aim to eat between 1,200 and 1,500 calories a day. » Exercise alone will not help you lose weight. You need to lower your calorie consumption by 3,500 calories in order to lose one pound, which requires a combination of exercise and nutrition changes. » Eat at home. “The No. 1 thing is to think about what you eat and portion control,” Swisher said. “If you don’t plan ahead, you will make a bad choice.” If you have to eat out, look at the menu in advance and decide what you’ll eat before you get there. Plan meals in advance and make sure you have all the ingredients on hand. » If you plateau (and Swisher said most women will), change up your workout. If you are doing mainly cardio exercises, add strength training. If you
have been walking, try swimming. Try exercises that work different muscle groups. » Keep in mind that because of their body composition and hormones, it’s much easier for men to lose weight than women. “I see many women who get frustrated because their husband loses weight more easily,” Swisher said. » It is possible for women who work out too much or do not consume enough calories to develop a condition where their brain hormones stop functioning properly as well as other serious medical conditions. If you stop having periods, see a health care provider. » There are lots of websites available to help you on your weight-loss journey. Swisher sug-
gests visiting FamilyDoctor. org (www.familydoctor.org), America on the Move (www. americaonthemove.org) and Jamie Oliver’s Food Revolution (www.jamieoliver.com/us/foundation/jamies-food-revolution/ home) for nutrition, exercise and healthy cooking tips.
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you Health
Rejuvenated: Weight loss helps 71-year-old regain health By Jamie Jung
W
hen Betty Sweeney of Plover arrived wearing jeans for her first appointment with personal trainer Dave Candra at Anytime Fitness in early 2010, he didn’t give her much of a chance. “I didn’t think she’d make it past one-and-a-half weeks,” Candra said. “She was so far behind, and her form and technique were so bad, I thought she’d be overwhelmed and scared.” Boy was he wrong. Just more than a year later, the now 71-year-old Sweeney has an amazing weight-loss success story to share. It started with a health scare in May 2009. Sweeney was in the hospital and doctors told her they weren’t sure if she’d make it out. When she did recover, Sweeney, who weighed 235 pounds at the time, decided it was time to make some drastic changes to improve her health. “I had a lot of arthritic problems, blood pressure issues, swelling in my legs; everything hurt,” she said. It had gotten so hard for Sweeney, a registered nurse at Ministry Saint Joseph’s Hospital in Marshfield, to get through an eight-hour shift that she decided to retire at age 65 1/2. “I thought, ‘This is ridiculous,’” she said. Sweeney started by watching what she ate and even contacted a dietitian. She had plateaued at about 200 pounds when she noticed an Anytime Fitness center was opening in Plover, so she decided to sign up and give it a try. Her weight continued to drop slowly, and in February 2010 she started working with Candra. “The weight just came off,” she said. “Dave keeps pushing me harder and harder. He pushes me much further than I think I can go. I feel my limit is here, and he thinks it’s there.” Now Sweeney, who started her
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Trainer Dave Candra applies resistance as Betty Sweeney works out at Anytime Fitness, 200 Division St. in Stevens Point. (DOUG WOJCIK/STEVENS POINT JOURNAL) journey wearing a size 22, can fit into a size 4-6. The woman who says she has been overweight all of her life, now weighs 125 pounds. “I’ve lost 110 pounds, and I feel awesome; I’ve never felt as good as I do now,” Sweeney said. “The arthritis is just gone; my blood pressure is stabilized. I don’t feel like I have any health issues now. “I was on 11 meds in the begin-
ning, and now I only take three. I can’t even remember what all of the pills were for any more.” Sweeney’s even been able to return to her job at Ministry Saint Joseph’s Hospital and works about three days a week. She continues to work out with Candra three times a week at Anytime Fitness in Stevens Point, and enjoys running on the treadmill
and outdoors, when weather permits, the remainder of the week. “Never in my wildest dreams did I expect this to happen,” Sweeney said. “You don’t need diet pills and surgery and diet foods to lose weight; just change your eating habits and get moving. “You can do it; it’s never too late. Here I am at 71 years old and I feel awesome.”
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you health
Tips to keep life from being overwhelming By Nicole Strittmater
W
e’re all busy. Whether you’re a mother, a career woman or student, it’s difficult to find time during the day to relax and relieve
stress. Among the parent-teacher conferences, meetings and homework, it seems as if there aren’t enough hours in the day. But even if you feel like you are moving 24/7, there are things you can do that take little time and provide big relief, experts say.
Breathe It sounds easy, right? But too often we rush around and take our breath for granted, and rarely do we stop and take huge conscious breaths, said Deborah Adams, owner of the Wellness Spa in Stevens Point. If you do three of those throughout the day it makes a big difference.
Think positively Fill your brain with positive thoughts instead of constantly replaying the negative things that happened. Focus on what’s going well. If there’s nice weather, focus on the blue skies. If it’s overcast, just be happy you don’t have to wear sunscreen that day, Adams said.
Hydrate Fill your body with pure water and drink enough. Your body is made up of more than 70 percent water, and we need to constantly refill it, Adams said. Drink at least 50 percent in ounces of your body weight. So if you’re 150 pounds, drink 75 ounces, and add more if you are active.
stress and keep them in shape. Eating a good breakfast sets the pace for a good day, and if you don’t eat, you’ll feel anxious by mid-morning because you’re so hungry.
Relax your body
Exercise, eat well Do something that makes your body work harder for at least 20 minutes, suggested Connie Eisch, family living educator at the University of Wisconsin-Extension Wood County. Strong bodies can help people deal with
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You can do this just by sitting at your desk and taking a few deep breaths or just closing your door and doing a little meditation, Eisch said. See TIPS/Page 9
you health
Take steps now to ensure healthy bones later sardines. The recommended calcium intake varies for different age groups. The average adult should have 1,200 to 1,300 milligrams a day. Keeping a calcium diary can help you find out how much calcium you are getting in a day. If you are not getting the recommended amount, consider taking a supplement. Two main forms of supplements are calcium carbonate and calcium citrate, but remember, neither one of these is 100 percent calcium. The calcium carbonate supplement is about 40 percent, and calcium citrate is about 21 percent, but slightly better absorbed. » Vitamin D. Getting adequate vitamin D is just as important as adequate calcium. Sunlight is a natural source of vitamin D, but unfortunately as Wisconsin residents, we receive less vitamin D from the sun from October through March. You can get some vitamin D from
The Rev. Susan Zencka of Frame Memorial Presbyterian Church in Stevens Point said meditation helps people focus on the present. People are stressed because they are worrying about the past, such as feeling guilty about a decision or worrying if they are going to get into trouble. Or they are worried about the future, such as how they will pay a
Spirituality Zencka suggests keeping calming items on your desk at work. She, for example, has rocks that she picked up in Israel that remind her of her trip. For Christians, she said turning to God and understanding that God is present in every moment is calming. For nonbelievers, spirituality still is available. She suggested people remember that everything in this world is connected. If you look out the window and see a pine tree, remember the same life force in the tree is flowing through you.
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Sweet Corn - Melons - Tomatoes - Cucumbers - Green - Onions - & More!
From Page 8
For Eisch, that means reading a good book during lunch. Or, you can sit in your car during lunch and close your eyes for a few minutes and pretend you are on the beaches of the Caribbean — whatever it takes to give yourself a boost to get through the rest of the day.
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oily fish and egg yolks, but you prob- weight-bearing exercises to improve ably don’t eat those daily. Taking bone health. » Risk factors. There are lifestyles vitamin D supplements is an alternative way to get an adequate daily that put you at higher risk of low amount. Experts recommend tak- bone mass or osteoporosis. Avoid ing a vitamin D supplement of 400 smoking, excessive caffeinated bevto 1,000 international units daily. It erages and alcohol consumption. is safe to take up to 2,000 IU a day. These substances can decrease calSome people might take a higher cium absorption. Be sure to talk with your health dose prescribed by a health care procare provider about your family hisvider due to low vitamin D levels. » Exercise. Strength training with tory and any medications that you weight-bearing exercises helps to are taking. build bone and slow bone loss. It is Dani Lai is a board most beneficial to maintain a routine certified nurse exercise program from a young age practitioner for the and throughout your life. Walking, Ministry Medical jogging, running, skiing, stair climbGroup OB-GYN ing and jumping rope are considered Department in weight-bearing exercises. Stationary Stevens Point. cycling, using elliptical machines and swimming are good cardio workouts, but they are low-impact exercises and are not as helpful as Sweet Corn - Melons - Tomatoes - Cucumbers - Green - Onions - & More!
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hen you think about staying healthy, you probably think about heart disease and cancer prevention. Keeping our bones healthy is just as important to prevent medical conditions and complications. Low bone mass or osteoporosis can sneak up on us later in life if we don’t pay attention to it at a young age. Tips to keep your bones healthy include adequate calcium and vitamin D intake, routine weight-bearing and muscle strength exercises, avoiding certain dietary intake and talking to your health care provider. » Calcium. Dairy products are one source of calcium, but they are not the only source. You can get calcium through green vegetables such as spinach, cooked kale and broccoli as well as tofu, canned salmon with bones and
you health
Get more physical activity in your life
W
ith more than twothirds of Americans either overweight or obese, attention has been focused on increasingly sedentary lifestyles. Even though your grandmother probably never exercised, she spent virtually every waking hour doing physical activity — feeding the chickens, gathering the eggs, walking to the mailbox, baking pies, washing clothes by hand and harnessing the horses for the buggy ride into town. Our lives are easier today, but less active physically. The Centers for Disease Control and Prevention states that more than 60 percent of U.S. women do not engage in the recommended amount of physical activity. Many women blame this inactivity on their busy lifestyles between work and caregiving roles at home. It is imperative that we refocus on what we need to get a little more physical activity in our lives. Here are three great ways to take care of you. » Socialize more often but make it active. Grab your best friends, co-workers or kids and take a walk around the block or to a nearby park. It is a wonderful way to bond and catch up on the latest news. Just think, for every 30 minutes of walking, you burn about 150 calories, which is equivalent to the Starbucks Grande cappuccino with 2 per-
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are giving your body a little bit more physical activity verses shopping online. In fact, if you shopped for about three hours and carried a pair of shoes, you could burn about 200 calories. » Have more date nights. Looking to spice things up with your significant other? Skip the movie and go dancing. Whether it is a local club or professional dance lessons, you will get to bond in a new way. Depending on the dance style and length, you could burn up to 500 calories each, which is about equal to a 6ounce steak. » It’s all a matter of attitude. Consider extra movement and effort to be an opportunity to preserve good health rather than an inconvenience. A full day of incidental activity may be no match for the fitness gained from 45 minutes on the treadmill or exercise bike but it’s better than nothing, and it’s the kind of exercise that kept our ancestors healthy. Traci Smet is a certified athletic trainer, a certified strength and conditioning specialist and a performance enhancement specialist for Ministry Point Sports Medicine.
cent milk you drank this morning. » Go shopping. Well, it might be window shopping, but either way,
shopping is a good way to move more. Whether it is checking out the latest fashions or carrying clothes to the dressing room, you
you health
Revitalize yourself with an energy makeover
E
ver have those days when you feel exhausted before your day even starts, and you almost want to cry at the number of items you know you have to do that day? You aren’t the only one. Part of the problem is that we have set our energy bar so high that we expect ourselves to do more with less time. This unrealistic position often causes us to feel fatigued, overwhelmed and depleted of energy. I’m a multi-tasker — I can carry on a conversation while I’m replying to emails, or read a book while I exercise. Experts say that doing more than one thing at a time will drain your brain faster than doing each task by itself. Whether you are training for a marathon — or your life simply feels like one — these lifestyle tweaks will do more for your mojo than four cups of coffee ever could.
» Turn off the TV. At the end of a typical day, most people plop on the couch and zone out to some TV shows that offer a great mind drain. People think watching TV is a restful activity, but TV itself can be tiring, and the older you get, the fewer stress-reducing benefits you receive from a good session in front of the tube. Instead of numbing your mind, rejuvenate it by stimulating it. Take a walk; spending time with nature helps restore your energy and focus. » Avoid the quick fix. A small coffee, tea with honey and dark chocolate all contain caffeine and sugar, which are perfectly legitimate energy quick fixes when you need a lift in a hurry. The problem occurs when they are used daily. Food is your true source of energy. Make sure you consume the foods you need — a healthy protein-and-carb breakfast, mid-morning snack, and lunch split between noon and late-afternoon
snacks. This will help keep you energized all day. » Work out. Believe it or not, expending energy on exercise actually creates more for you to use. Not all the exercise needs to be heavy breathing; you can use yoga to help increase your energy. For a mid-day pick up, go for a walk on your lunch break. » Hear the beat. Music makes you feel good physically and mentally. Listening to music can reduce stress, lower blood pressure and decrease anxiety. Music gives you extra motivation, so give your body a positive nudge; think Beyonce or the Black Eyed Peas. » Patience. The biggest energy consumers are everyday stresses; being in a hurry, for example, can cause total energy loss. When feeling stressed, try breathing in and out slowly to help you relax. » Positive vibes. Happy people
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have more energy. When you are happy, you take charge, initiate conversations and carry out plans instead of being passive and letting life happen to you. Taking action energizes us. Positive thinking will help you to be confident and happy. Write down five things for which you are grateful, and enjoy life. We sprint through life at a frantic pace and would rather suffer from exhaustion than boredom. We are all going to have our days when we feel too tired to move, but remember to focus on what will help you find the energy and joy you need to feel better.
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you fashion
Middle ground Skirts reach a happy compromise on length Gannett Media Service
In-between skirt lengths make a comeback as summer slowly slips into fall. The new mid-lengths are perfect for occasions where you want just a little bit of cover. New Romantics mesh-embroidered tea-length skirt, $168 at Free People.
east5th skirt, $29.99 at JCPenney in September.
Twelfth Street by Cynthia Vincent ruffled dress, $288 at Nordstrom.
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Chaps cowlneck ruched dress, $54 at Kohl’s.
you fashion
Floral shirt dress, $79.99 at Jones New York.
Knit Katsu skirt from The Furies, $135 online only at www. urbanoutfitters.com.
Water color pleated flare skirt, $129 at Jones New York.
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Sacre Bleu stripe midi skirt by Bailey 44, $109 at Nordstrom.
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you fashion
Stark contrast Stand out in black and white prints Gannett Media Service
There’s no question — black and white makes a solid statement. The classic combo provides answers for the upcoming between-seasons shopping dilemma.
Allen B. three-quarter sleeve striped dress with belt, $49.99 at JCPenney Matt Bernson Aztec wedge, $231 at www.zappos.com.
Abstract grid top, $13.80 at Forever 21.
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Sleeveless scoop neck printed tank from Material Girl, $16.99 at Macy’s.
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Black stripe skirt tunic dress, $55 at http://us.topshop.com.
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Wausau . Weston . Medford Rhinelander . Shawano
WI-5001331844
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you recipes
Lunchtime favorites The noon hour is approaching, your tummy starts to rumble and chants of “What’s for lunch?� begin. Our You chef Michelle Syring has the perfect cure for lunch-time hunger. She has shared several recipes for those in search of nutritious and delicious lunch ideas. Many of the featured recipes also can easily be adapted for a school lunch box or a quick lunch to pack for work.
Michelle Syring
Get it
Club Wrap
4 to 6 large flour tortillas 3/4 cup ranch dressing 1/3 cup barbecue sauce 1/4 head iceberg lettuce, thinly sliced 1/2 pound pepper jack or Monterey jack cheese, grated 1 ripe avocado, thinly sliced 1 cup pitted black olives, chopped 1 cup red bell peppers, chopped 1/2 pound turkey, thinly sliced 1 cup cherry tomatoes, quartered
Do it
Heat each tortilla in the microwave for 10 seconds. Make the sauce by combining the ranch dressing and barbecue sauce in a small bowl and stir until blended. Working with one tortilla at a time, layer each ingredient on half of the tortilla. Start with a bit of sauce, then add the lettuce, tomatoes, cheese, avocado, olives and peppers, using as much of each as you like. End with a piece of turkey. Fold in each side of the tortilla and begin rolling the wrap from the end with the filling. Tuck in the filling as you roll. Slice each sandwich in the center with a sharp serrated knife and serve. Makes 4 to 6 wraps.
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Get it
Nutella & Banana Sandwich
6 slices (1/2 inch thick) ciabatta bread 1/2 to 3/4 cup chocolate hazelnut spread 3 bananas, ripened (sliced)
Do it
Heat a grill pan over medium high heat. Grill the bread until toasted, about 2 minutes per side. Spread the chocolate hazelnut spread over 1 piece of toast. Put sliced banana on top of the chocolate hazelnut spread. Then top with the second piece of toast and serve.
you recipes Apple Yogurt Muffins Get it
2 cups flour 1/2 cup sugar 1 1/2 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 egg 1 cup low-fat vanilla yogurt 1/4 cup low-fat milk 1/4 cup oil 1 teaspoon orange zest 2 tablespoons orange juice 1 cup diced apple 1/2 cup raisins
Get it
Hummus
15-ounce can garbanzo beans (chickpeas), drained, liquid reserved 2 garlic cloves, minced 1 teaspoon ground cumin 1 tablespoon olive oil Pinch of salt 1/2 teaspoon black pepper
Do it
Combine garbanzo beans, garlic, cumin, salt and olive oil in a food processor. Blend on low speed, gradually adding reserved garbanzo bean liquid until desired consistency is achieved. Serve with carrot sticks or celery sticks.
Healthy School Snack Get it
3 cups popped popcorn 2 cups multigrain cereal 1 cup dried fruit bits (use your favorite)
Do it
Combine the popcorn, cereal and dried fruit in a large bowl and toss together. Package in small zippered bags to include in a lunch box or for easy traveling.
Fruit & Nut Energy Bars Get it
1/3 cup pecans 1/3 cup pitted dates 1/3 cup dried apples Pinch of cinnamon
Do it
Do it
In a large bowl, stir together the flour, sugar, baking powder, baking soda and salt. In a second bowl, mix the egg, yogurt, milk, oil, orange zest and orange juice. Add the wet ingredients to the dry ingredients along with the diced apples and raisins; do not over mix. Spray two 8-cup muffin tins with vegetable oil spray. Spoon batter into the tins and bake at 400 degrees for 20 to 24 minutes, or until golden brown. Makes 16 muffins.
Grind the pecans in a food processor fitted with a steel blade. Transfer the nuts to a bowl, then process each the pitted dates and dried apples. Add the nuts and cinnamon, then process until the mixture holds together when squeezed. Divide it into six portions, mold each portion into a bar and then wrap in plastic wrap. Store in an airtight container in the refrigerator for up to one week.
Grilled PB&J with Apples Get it 2 slices of ciabatta bread (1/2 inch thick) 2 1/2 tablespoons smooth or chunky peanut butter 1/4 large apple, peeled, cored and thinly sliced 1 to 1 1/2 tablespoon jelly or jam Cooking oil, for the pan 1 tablespoon softened butter
Do it Spread half of the peanut butter on 1 slice of the bread. Next, spread the jelly or jam over the peanut butter and then press the apple slices into the jam. Spread the other slice of bread with peanut butter and then gently press it onto the apple slices. Spray the pan with a little cooking spray (pan should be over moderate heat). While the pan is heating up, spread half of the softened butter on each of the outer surfaces of the sandwich. Carefully, place the sandwich in the pan and grill it on each side for 3 to 4 minutes, until golden brown. Using a spatula, transfer the sandwich to a cutting board and cut it in half before serving.
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you back to school
Parents must be actively involved in children’s learning
H
ow do you help your children get back into “learning mode” as the new school year
begins? Get involved and stay involved and help your child to read better, to take on challenging math and science classes, to value the study of history, the social sciences, art and music — and to prepare for a rewarding life of continuous learning. The hours in a school day are few and the time a teacher can spend with any one child is limited. For children to be successful in school, parents and families need to be actively involved in their children’s learning. They need to become involved early and stay involved throughout the school year. In fact, many studies show that what the family does is more important to a child’s school success than how much money the family makes or how much education the parents have. By showing interest in their children’s education, parents and families can spark enthusiasm in them and lead them to a very important understanding that learning can be enjoyable as well as rewarding and is well worth the effort required. Every child has the power to succeed in school and in life and every parent, family member and caregiver can help. The question is: How can we help our children succeed? The answer comes from a combination of common sense and research about how children learn and about how to prepare them to learn. As our children’s first and most important teacher, it’s important that all parents build and
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keep strong ties to our children’s schools. When parents and families are involved in their children’s schools, the children do better and have better feelings about going to school. We help our children to succeed by working with teachers to make sure that they provide curricula and use teaching methods that are based on strong scientific evidence about what works best in helping students learn. In the United States, the school year averages 180 days; in other nations, the school year can last up to 240 days and students are often in school more hours per day than American students. Clearly, the hours and days that a child is not in school are important for learning, too. Here are some things that
you can do to help your child to make the most of that time: » Encourage your child to read. » Talk with your child. » Monitor homework. » Monitor TV viewing and video game playing. » Encourage your child to use the library. » Help your child learn to use the Internet properly and effectively. » Encourage your child to be responsible and to work independently. » Encourage active learning. To get a full description of each of these suggestions see: U.S. Department of Education, Office of Communications and Outreach, Helping your Child Succeed in
School, Washington, D.C. This publication also is available on the department’s website at: www2. ed.gov/parents/academic/help/succeed/succeed.pdf. This publication includes activities that you can do with your child to help build the skills, attitudes and behaviors needed for school success.
Sherry Daniels is family living educator for University of Wisconsin-Extension Portage County. To reach her, call 715-346-1316.
you back to school
Plan ahead for success this school year
B
elieve it or not, summer is coming to an end and now it’s time to turn our focus to the upcoming school year. Some students already have headed back to school, and others are just days away from hitting the books. As a parent, this is a great time to set some family expectations and goals for the school year; not just for the kiddos but for you as well. Let’s start with the kids. Starting the school year with goals in mind sets the stage for a successful year, academically and socially. There are a few points to remember when setting expectations and goals with kids.  Let them be part of the process. Kids love to know they had a part in setting the vision for themselves. Find out what it is they hope to see happen this year.  Include academics, extracurricu-
lar activities and friendships in your vision for the year. For instance, set boundaries such as no time with friends until school work is done. Or maybe you limit the amount of extracurricular activities due to your family’s busy schedule. Going into the year with boundaries will eliminate overbooked schedules.  Each child should have their own goals, according to their ability and past performance. If your child struggles in school, expecting straight A’s is setting them up for failure. How did they do last year? Expecting at least equal performance is appropriate. You also can encourage them to improve a little on last year’s grades, paying special attention to subjects in which they could use extra effort.  Post the goals where your child can see them and check in frequently with progress. There is a difference between checking in and micro-
managing the goals, so be careful to be supportive, but empowering. Don’t miss out on the chance to make this a fresh start for yourself as well. With the start of the school year, your family will likely fall back into a more predictable schedule. What is it you would like to see happen this school year? Would planning menus ahead of time help your family eat more economically and more healthily? Would you like to get more exercise? Do you need to set boundaries between work and family? Have you vowed to attend more of your child’s activities? Whatever your vision is for this school year, now is the time to set the stage for making it happen. Some rules for your vision:  Look for ways to instill your family’s values into your day-to-day routines.  Simpler is better. Look for even the smallest ways to simplify in your
home. Âť Share your goals with your children. They will benefit from seeing Mom and Dad set, and reach goals. They will see that growth and personal development is a healthy part of life, no matter what your age. No matter what your vision is for your family this school year, take time now to lay out that vision and set some realistic goals to make it happen. An intentional, focused approach to the year will undoubtedly bring less stress and more success.
Jen Oswald is a wellness coach and program coordinator for Adventure 212 Fitness.
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you family
Child’s first solo trip should be based on maturity
M
y 5-year-old daughter asked me if she could go to the park by herself a month or so ago. Let’s put aside the fact that she would probably leap into the first windowless van she saw for a bag of Skittles, but I would not even consider sending her to the park that is directly behind our house alone. That begs the question: When is a child ready to take those first fledgling trips outside the safety of home and yard? The answer really depends on the child and the individual situation; how mature the child is and how far the trip. In spite of lurid headlines and nightmare stories in the media, the odds of child snatching by strangers remains incredibly
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slim. The real dangers are more mundane and, unfortunately, numerous: bee stings, dog bites, falls and traffic. Young children need a lot more than luck to navigate these dangers. They need the maturity and reasoning skills to be able to deal with minor injuries and emergencies. Can the child make their way back home nursing a scraped knee? What about a sprained ankle or a flat tire on a bicycle? What about a bathroom accident? Knowing their way and understanding the rules of the road and park safety are liable to go out the window if a child is hurt, scared or upset. Some children are supernaturally self-possessed early. I know 5-year-olds who are wise and calm, and could handle a
trip around the block on their own. I know some adults who may have trouble with it. But there are kids who might not be able to make their way home if they’ve been reduced to tears on the playground. Seven- to 9- year-olds are probably a lot more capable of dealing with small childhood calamities. And, of course, 9- to 12-year-olds will be able to venture even farther still. Groups are definitely safer and mixed ages can actually help the situation, with the older kids teaching the younger kids how to be safe. The real answer is to know your child and know the area. Understand where the danger spots are on the street. If you doubt your child’s maturity or
emergency management skills at all, delay their solo trips. It’s better for them to have the reasoning skills BEFORE they need to use them. DO NOT assume they’re ready, and DO NOT assume that another adult will take care of them. Eventually, they’re all going to be ready to leave the nest. The goal isn’t to stop them but to make sure their wings are strong enough to make the trip.
Lisa Pett, 40, lives in Stevens Point with her husband, Christopher, and children, Owen, 7, and Olivia, 5.
you health
Women can make healthy choices at every age By Keith Uhlig
W
omen are caregivers by tradition and natural inclination. But ladies, taking care of yourselves is just as important as looking after others. Healthy lifestyle choices and measures taken to prevent disease throughout your lives pays deep dividends for the future, health care providers say. And those choices can make the present more vibrant as well. Women need to take preventive measures that are specific to their gender, experts say. “The unique (aspects) of women’s health, we call them the bikini area,” said Dr. Julie Luks, the medical director of Aspirus Women’s Health and Aspirus Senior Health in Wausau. Working to prevent diseases such as breast cancer, cervical cancer and diabetes can be a daunting process, but starting early makes it easier, Luks said, and it can be done step by step as you move through the various stages of life. Here’s a broad road map that women can follow to prevent health problems down the road:
20s and 30s
You’re young, active and vibrant. Now’s the time to develop the habits that will keep you that way for decades to come. “You’re basically setting the foundation for a healthy lifestyle,” said Sarah Gregory, a physician assistant at Marshfield Clinic in Marshfield. “You want
the stool or other abnormality ... the chance of you having an advanced, incurable disease is high,” Gregory said. Luks said women in this age group can be more prone to experience depression, sleep disorders and urinary incontinence, and too many simply accept those problems as natural aging issues. “These are not normal parts of aging,” Luks said. “Seek (medical) help if you experience them.”
60s and older
Dietician Kelly O’Heron, right, demonstrates a healthier way of cooking during a session at Aspirus Wausau Hospital. (XAI KHA/STEVENS POINT JOURNAL) to have a physical, usually every year.” Age 21 is the recommended year to get regular pap smears. Those tests are important at this and all ages, Luks said, and are done to detect precancerous changes to the cervix. She also recommends that women younger than age 26 get vaccinated for the human papilloma virus, or HPV, a virus that can lead to cervical cancer. Most women at this age also start thinking about starting families, Luks said. “Fifty percent of babies born are unplanned — not necessarily unwanted, but unplanned. Maybe take a more thoughtful approach for planning,” Luks said. She often recommends
“folic acid supplementation prior to conception to decrease birth defects.” Gregory said women in their 20s and 30s also should get their blood tested for the effects of cholesterol and other markers of future heart health problems. “Some people have significant problems, even in young adulthood, linked to genetics,” she said.
40s and 50s Start getting your annual mammograms at age 40, Luks and Gregory say. “I know a study came out questioning that age we, and most providers, say women should get an annual breast exam,” Gregory said. Pelvic exams, which are conducted to look for masses
and abnormalities, can help make an early diagnosis for cancer or sexually transmitted diseases, Gregory said. “We’re also seeing, at this age, women struggle with weight and blood-sugar levels,” Gregory said. Now’s the time to check for diabetes. Cardiovascular health takes a higher profile for women in their 40s and 50s. Along with that, the need for exercise and healthy eating habits take on greater importance. Screenings for colon cancer need to begin at age 50. They’re not fun, but finding a polyp in the precancerous stage is crucial, Gregory said. “People are very eager to wait until they see a problem. But if there’s blood in
Even if you’re older and haven’t been exercising, eating right or even seeing a doctor, it’s not too late to begin. “It’s never too late to make changes,” Gregory said. Exercise is stressed again, to help strengthen bones and muscles. “Lifting weights is increasingly important for those ages,” Gregory said. That doesn’t necessarily mean hitting the gym. There are exercises in which body weight is used, or women can use household items such as milk cartons to build strength. She also recommends consulting YMCAs or senior centers to get help. Luks said older women should focus on simply being active. “Whatever a person can do in their daily lives will be beneficial,” she said. “Certainly, weight lifting is beneficial, but you don’t have to think so rigidly.” Luks also recommends vaccines for elderly women to prevent ailments such as flu, pneumonia and shingles.
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you to do
Calendar of events Events are from the Stevens Point Area Convention and Visitors Bureau and are assumed to be accurate when published. For more events, visit www.spacvb.com AUGUST
SEPTEMBER
AUG. 27 Amherst Quilt, Craft, and Amish Furniture Auction, 8 a.m., Portage County Fairgrounds, 715-467-2800 or www. maderauction.com. 2011 Run, Bike, Unite Duathlon, SentryWorld, 8:30 a.m., 715-341-6740, www.unitedwaypoco. org. Emmon’s Creek Prairie Hike, 10 a.m., meet at Stratton Lake Road Ice Age Trail Parking Lot, 715-344-0686, rfreckma@ uwsp.edu. Portage County Historical Society Civil War Encampment, Pfiffner Pioneer Park, 10 a.m.-dusk with night cannon firing at dusk, www.pchswi.org/events/civilwar/ civilwarmain.htm.
AUG. 28 Prairies-America’s Bread Basket, Mead Wildlife Area Visitor Center, 11 a.m., www.meadwildlife.org. Portage County Historical Society Civil War Encampment, Pfiffner Pioneer Park, 10 a.m.-3 p.m., www.pchswi.org/events/ civilwar/civilwarmain.htm.
AUG. 31 Sing That Tune Karaoke, Partners Pub, 9:30 p.m.-1 a.m., www.singthattune.com. Jazz on the Patio, 5:30 p.m., SentryWorld, Sport Plate patio, 715-346-8790.
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SEPT. 3-6 Official Portage County 4-H Fair, Rosholt Fair Park, 715-677-4708, www. rosholtfair.com.
SEPT. 12
SEPT. 24
Autism Night, Central Wisconsin Children’s Museum, 5 p.m.- 7 p.m., 715-3442003 or www.cwchildrensmuseum.org
CWN Singles Dance, 8 p.m.-midnight, Blue Top Supper Club, $7 member, $10 nonmembers, dressy attire requested, www.cwn-singles.com.
SEPT. 16-17 Dozynki Polish Fest, downtown Stevens Point, 715-343-5356.
SEPT. 3
SEPT. 16-18
Justiceworks, Ltd. Just Run 2011 Half-Marathon and 5K Run/Powerwalk, 8 a.m., Pfiffner Park www.justiceworksltd.org.
The 800 Pound Gorilla Leadhead & Gearhead “STOMP,” a traditional hot rod and kustom kar event, 715-344-0751, www. kkoanorthevent.yolasite.com.
SEPT. 30 Hidden Studios Tour — Art Along the Ice Age Trail, 10 a.m.-5 p.m., www.hiddenstudiosarttour.com.
SEPT. 3-4 Riverfront Jazz Festival, 4 p.m.-10 p.m., Pfiffner Park Bandshell, 715-3452976, www.riverfrontjazzfest.com.
SEPT. 6 Learn to Square Dance, 7 p.m., Washington Elementary School, 3500 Prais St., 715-824-3245 or 715-342-3927.
SEPT. 6-10 National Fireworks Association, Fireworks display and Expo, Golden Sands Speedway, ticket information 715-4234660.
SEPT. 7 Summer Kruize-In, The Old Skool Kruisers, 6 p.m.-9 p.m., Tilted Kilt, Ramada Stevens Point, 715-344-0751 www.kruizer. synthasite.com.
SEPT. 8 Healthy Family Night, Central Wisconsin Children’s Museum, 5 p.m.-8 p.m., 715-344-2003 or visit www.cwchildrensmuseum.org
SEPT. 10 Celebrate Amherst & Fire truck Show, 10 a.m.-10 p.m., downtown Amherst, 10 a.m.-5 p.m., softball game, 715-213-1553.
SEPT. 17 42nd Art in the Park, 10 a.m.-4 p.m., Pfiffner Pioneer Park, 715-344-8901, www. artintheparkstevenspoint.org. CWN Singles Dance, 8 p.m.-midnight, Shooter’s, $7 member, $10 nonmembers, dressy attire requested, www.cwnsingles.com. 2011 Walk to End Alzheimer’s, North Haven Assisted Living Center, 2225 Eagle Summit, registration at 8 a.m., walk at 9 a.m., 1.5- or 3-mile option, 715-393-3950.
SEPT. 21-24 Handicapped Travel Club Annual 2011 National Rally, Vista Royale Campground, Bancroft, call Mike 715-677-4721 or www.handicappedtravelclub.com.
OCTOBER OCT. 1-2 Hidden Studios Tour — Art Along the Ice Age Trail, 10 a.m.-5 p.m., Saturday, 11 a.m.-4 p.m., Sunday, www.hiddenstudiosarttour.com.
OCT. 1 Wisconsin Solar Tour, www.the-mrea. org. Portage/Waupaca County Hike-a-thon, registration from 8:30 a.m.-11a.m., begins at Iola Winter Sports Area, 715346-1433, www.portagecoiat.org. Stevens Point Barbershoppers Present: Harvest of Harmony, 3 p.m. and 7:30 p.m., Theater @1800, 715-340-1970, www.stevenspointbarbershoppers.com.
you to do OCT. 3 NOVEMBER
Autism Night, 5 p.m.-7 p.m., Central Wisconsin Children’s Museum, 715-3442003, www.cwchildrensmuseum.org.
NOV. 19 NOV. 5 CWN Singles Dance, 8 p.m.-midnight, Bernard’s Supper Club, $7 member, $10 nonmembers, dressy attire requested, www.cwn-singles.com.
OCT. 8 Lettie Jensen River Run, 9 a.m.-2 p.m., Jensen Community Center, www.jensencenter.org.
NOV. 26 NOV. 7
OCT. 13 Healthy Family Night, 5 p.m.-8 p.m., Central Wisconsin Children’s Museum, 715-344-2003, www.cwchildrensmuseum.org.
OCT. 15
OCT. 22 CWN Singles Halloween Dance, 8 p.m.-midnight, Blue Top Supper Club, $7 member, $10 nonmembers, costumes are encouraged, www.cwn-singles.com.
10th Annual Empty Bowls, 11 a.m.-2 p.m., Stevens Point Area Senior High, 1201 Northpoint Drive, 715-345-7065, www.emptybowlsportageco.com.
Halloween “Spooktacular” Family Night, 4 p.m.-8 p.m., Mead Wildlife Area Visitor Center, www.meadwildlife.org.
OCT. 21-23
Healthy Halloween Hoedown, 5-8 p.m., Central Wisconsin Children’s Museum, 715-344-2003 www.cwchildrensmuseum.org.
Meditation and Yoga Retreat, 6:30 p.m. Friday to 4 p.m. Sunday, Artha Sustainable Living Center, 715-824-3463, www. arthaonline.com.
The Festival of Chocolate, 9 a.m.-4 p.m., Jensen Community Center, Amherst, www.festivalofchocolate.org, 715-8245202.
OCT. 28
Autism Night, 5 p.m.-7 p.m., Central Wisconsin Children’s Museum,715-3442003, www.cwchildrensmuseum.org.
CWN Singles Deer Hunter Dance, 8 p.m.-midnight, Bernard’s Supper Club, $7 member, $10 nonmembers, www. cwn-singles.com.
NOV. 8 Holly Shoppe Holiday Open House, 9 a.m.-7 p.m., Lincoln Center, 715-3461401.
NOV. 10 Healthy Family Night, 5 p.m.-8 p.m., Central Wisconsin Children’s Museum, 715-344-2003, www.cwchildrensmuseum.org.
REGISTRATION SEPTEMBER 6TH – 8TH, 4:30-7:00 Ages 3 to Adult, Beginners through Advanced Music & Movement (3-4 yr olds) Ballet, Jazz, Tap, Hip Hop, Modern BALLROOM for couples & singles Waltz, Slow Dance, Fox Trot 6 week session starting 9/14 Swing & Latin Styles 8 week session starting 1/18/12 Classes start September 12th
WI-5001364656
(715) 341-8200 1700 Strongs Avenue Stevens Point, WI www.dancedynamicsllc.com
WI-5001357854
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you to do
Portage County offers plethora of trails to explore
I
t is fitting that P o r t a g e C o u n t y, named for the portage that was necessary between the Wisconsin and Fox rivers, is now a haven for outdoor recreational trails. Walking and hiking in Portage County is easy and accessible, with varied landscapes, wildlife and art all nestled along the routes. If you are looking to enhance your active lifestyle, or you are just getting started, here are some trails to help you reach your wellness goals. » When Stevens Point was founded in 1858, the logging industry and trading posts defined the location. The area’s past is still evident walking the West Side Loop, a segment of the Green Circle Trail. The trail is a 2.4-mile trail with crushed granite and sidewalks, which wind along the west side of the Wisconsin River, from the Clark Street Bridge (Highway 66) on the northern side to Sherman Avenue on the southern side. The trail offers distinct views of the paper mill and adjacent dam, and meanders through a number of wetlands and woodlands. Try starting at K.A.S.H. Playground at Mead Park and follow the river south. Or, explore the Rocky Run Spillway, just north of Mead Park. It is a trail that runs along the
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A family rides the Brickyard Trail portion of the Green Circle Trail south of Zenoff Park in Stevens Point. (PHOTOS BY DOUG WOJCIK/STEVENS POINT JOURNAL)
A runner keeps a steady pace as he uses the Brickyard Trail portion of the Green Circle Trail. west side of the Wisconsin River. Roughly 1.5 miles, the trail is open to hiking and biking and offers a
variety of wildlife viewing in addition to great spots for shoreline fishing. » The entire length of the Green Circle Trail is worth exploring, and one of the best places to start is Schmeeckle Reserve. Schmeeckle Reserve, a 280-acre nature preserve on the University o f Wi s c o n s i n - S t e v e n s Point campus, serves as the trailhead for the Green Circle Trail. While Schmeeckle offers more than 5-miles of trails, it also links to the Green Circle Trail sections, with the University Trail and the Brickyard Trail. The Brickyard Trail, a 1.1-mile
trail that connects Zenoff Park and Schmeeckle Reserve, is mostly crushed granite with some sidewalks. The name pays tribute to the land that once was used in the manufacturing of bricks, many of which were used locally. The trail also offers access to the Stevens Point Sculpture Park, offering a half-mile trail. Sitting on 20-acres and connected to the Brickyard Trail, the Stevens Point Sculpture Park features artwork from local, regional and national artists. Dispersed along the trail, bikers and hikers will find more than 10 sculptures, with addi-
tional artwork being added later this year. » A little farther to the south, in Plover, visit the trailhead for the Tomorrow River State Trail, just north of Highway B near the Hoover Avenue Green Circle Trail spur. The 18mile trail, once a railroad bed, cuts through the rural landscape of eastern Portage County, linking Plover to Scandinavia. Outdoor recreational enthusiasts can use the crushed limestone trail t h r o u g h o u t t h e y e a r, including snowmobiling, dog-sledding and crosscountry skiing in the winter to biking, hiking and
you to do horseback riding the rest of the year. Trail passes are required (state trail passes are valid); they are available on the trail or at the Portage County Parks Office. Each year in October, Moon Walk Wisconsin opens the trail during a full moon for a unique non-competitive walking event. » Relive the past by biking or hiking the trail once shaped by glaciers on the Ice Age Trail. Portions of this 1,000-mile footpath travel through eastern Portage County, linking history, cultures and geological features. As the Ice Age Trail moves along the Portage and Waupaca county lines, it offers 18-miles of trails and more than 32 miles on the road. Explore the 7.6-mile Belmont, Emmons-Hartman Creek segment. Begin near the Emmons Creek State Fishery, located in southeastern Portage County. Parking is available near Stratton Lake Road in the fishery. From Stevens Point, take I-39 south to Highway 54 west; then south on County Highway D, which becomes Stratton Lake
Make your space your own!
Road. Parking will be on the right. Other popular trail sections include the 5-mile segment just south of the Little Wolf River Fishery Area and the 2.5-mile Skunk and Foster Lake segments.
Melissa Sabel is communications manager for the Stevens Point Area Convention and Visitors Bureau.
Retail Store Fun and friendly staff to help you with all of your questions from the beginner to the advanced.
• Quilt shop now open with fun and funky fabrics. • Easy to make patterns for apparel, home décor, and art pieces. • Ongoing knit and crochet classes. • Scrapbooking Section.
Largest selection of yarn in the area.
WI-5001359962
Walk Wisconsin participants as it follows the Westside Loop of the Green Circle Trail in and around Stevens Point.
» More than 70 miles of hiking and biking trails are available for recreational use in the George W. Mead Wildlife Area. Located in northeastern Portage County, eastern Wood County and southwestern Marathon County, it has more than 33,000 acres and is the thirdlargest state natural area. It also offers a 7mile bike trail around the Berkhahn Flowage, which is open May 15 to Sept. 1. There are many more trails to explore in Portage County. For more information, check out the Trail of the Week information Wednesdays in the Stevens Point Journal or visit the Stevens Point Area Convention & Visitors Bureau website at www.stevenspointarea. com.
Where Service Continues After The Sale!
Jewelry Section
2800 800 Hoover Road Road, Stevens Point www.herrschners.com Monday-Friday 9 a.m. to 8 p.m. Saturday 9 a.m. to 6 p.m. Sunday 11 a.m. to 4 p.m.
1300 OKRAY AVE, PLOVER
345-0006
WI-5001357862
Servicing the Stevens Point/Plover Area for 30 Years Hours: Mon.-Wed. 8-5 Thurs. 8-7, Fri. 8-6 Sat. 8:30-Noon
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you health
Better food choices not always easy to make
E
ucts contain additional oils other than the hearthealthy olive oil. You can check by reading the products ingredient list.
very day we make choices — email or phone, paper or plastic, pay at the pump or inside. Most of the choices are simple because you know what is best for you. Grocery shopping on the other hand, can be a bit more challenging. Is low fat always better than the full-fat products? Is whole wheat bread better than multi-grain? Below are some of the most common foods that can keep us second-guessing, and my answer to which is the better choice.
Regular peanut butter or reduced-fat peanut butter When you look at the nutrition facts, you’ll find both have about 190 calories for 2 tablespoons. The reduced-fat variety has less fat — 12 grams compared to 16 grams for the regular peanut butter — but it has more sugar. The other problem with the reduced-fat peanut butter is it has more hydrogenated fats which are cause for concern. So opt for the regular peanut butter, or better yet the natural peanut butter that has no added sugar and no hydrogenated fats.
Multi-grain bread vs. 100 percent whole wheat bread When a label says “100 percent whole grain or whole wheat,” it means it is made with flour from the entire grain kernel. This might be wheat, o a t s o r b a r l e y. M o s t multi-grain breads contain a variety of grains, but might use enriched flours that do not use the whole kernel. As a result, they offer less fiber and other important nutrients including vitamin E and zinc. Make sure the first ingredient starts with the word “whole.”
Mayonnaise or lowfat mayonnaise Low fat is not always better. In many cases,
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Butter or margarine
low-fat products are higher in sugar and sodium. The primary source of fat in salad dressing, mayonnaise and Miracle Whip is soybean oil, which is not a “bad” fat. However, it does add calories, so the dilemma becomes: Do I
choose the one with more calories or the one with more sugar and sodium? I would suggest you listen to your taste buds and select the one that tastes better, but be sure you watch your portion size. In the case of mayon-
naise, I recommend Hellman’s mayonnaise made with canola oil, which is a heart-healthy fat. It also is lower in total fat than the regular version. Use caution with the products made with olive oil. Often these prod-
Neither is a good choice. One tablespoon of butter contains 7 grams of saturated fat. Most tub margarines contain 1.5 grams of saturated fat and 0 grams of trans fat. This is a significant difference. If you choose to use butter you might opt for the whipped or light butter that contains between 2.5 and 4.5 grams of saturated fat for the same serving size. If you choose margarine, look for one that has a total bad fat (trans fat
you health plus saturated fat) of 1.5 grams or fewer. Or, instead of using either, start using olive oil on your bread or toast like those in the Mediterranean. This is definitely the healthiest option.
Potato chips vs. baked potato chips At first glance, you would assume the baked chips are a better choice because
they are lower in fat and calories, but when we look at specific products you might think differently. Cape Cod potato chips are a full-fat potato chip, but they contain three ingredients: potatoes, salt and canola oil. We know that canola is a heart-healthy fat that can protect our heart. Therefore, my choice would be the Cape Cod potato chips because of the benefit they offer from the canola oil
versus the baked chips, which offers no benefits.
Jennifer Mikulich is a registered dietitian at Aspirus Wausau Hospital.
Since 1981
Olde Iron Shoppe
Northcentral Wisconsin Foot and Ankle Specialists
* Bunions * Ankle Strains & Sprains * Heel Pain * Ingrown Toenails * Diabetic Care * Sports Injuries & Fractures
custom ornamental iron The hallmark of an Olde Iron Shoppe project is the quality of our work. We take great pride in designing, fabricating and installing the finest ironwork available anywhere. We would welcome the opportunity to offer a proposal for your custom ironwork needs. Whether you require a majestic driveway gate, a spiral staircase, railings, indoor/outdoor furnishings or other fine custom product, we know you will be glad you chose the Olde Iron Shoppe.
For an appointment in Stevens Point call:
800-246-3338 Aspirus
951 Rocky Ridge Road, Mosinee, WI 54455
715-693-2021
5409 Vern Holmes Dr., Stevens Point Just off I-39 near the HH exit in the new Aspirus building. WI-5001364494
Oldeironshoppe.com
info@podiatryassociates.net WI-5001365281
WI-5001357864
Granite doesn’t come cheap. Neither did that bass boat, pumpkin. 3611 Post Road, Plover • 715-345-1601 www.stoneinnovations.net
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Central Wisconsin
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you gardening
Fall lawn, garden care will ensure healthy start next spring and disease control. Fall is a good time to do a soil test so improvements can be made before planting in the spring. Manures applied in the fall will have time to degrade disease-causing organisms like E. coli and will then be safe for plants grown for food. It is also good to add organic matter or soil pH correction in the fall when time is available and plants aren’t present. Fall, of course, is also time to plant bulbs. Tulips, daffodils and crocus are popular favorites but don’t forget allium, hyacinth and Siberian squill. Bulbs should be planted in mid-September with enough time to allow the bulb to produce a root system before the
ground freezes. Temperatures should be below 50 degrees to signal the bulb to produce roots. Then after the cold of winter the bulb will be signaled to flower in the warmth of spring. Taking time in the fall to do a little landscape maintenance will pay off with a healthy start next spring.
Lynn Caine is the summer horticulturist for the University of Wisconsin-Extension Portage County.
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I
t’s been a long, hot summer in central Wisconsin but the work in our landscapes is only beginning. Good fall care is very important to keep plants healthy and prepare them for a long, cold winter. Let’s begin with the lawn. Fertilizing the grass with 1 pound per 1,000 square feet of nitrogen on Labor Day is the most important time to give your grass the nutrients it needs. Don’t grab the
so called “winterizer� type. New University of Wisconsin research shows this type of fertilizer isn’t necessary in fall and can promote growth of snow mold. Nitrogen is all the lawn needs and the cool, wet days of fall are the perfect time to apply. As long as we are working on the lawn let’s kill those pesky weeds as well. Creeping Charlie, violets and dandelions are best controlled in the fall. Apply triclopyr, MCPP or 2,4-D when plants are drawing nutrients into their roots for winter storage. It also allows the grass to fill in because the lawn is actively growing in the cool weather. Always follow label directions for dosage and safety. Do not prune or fertilize your evergreens or woody shrubs at this time. Either of these actions will promote new growth at a time when the plant is hardening off for the winter. However, evergreens need ample water to prevent them from drying out during the winter. They should receive an inch of water per week until the ground is frozen. Perennial beds also will benefit from some fall care. Remove any diseased plants or dried up leaves to prevent a source of infection for next year. It is OK to leave foliage for visual interest if it is healthy. Many grasses will benefit from the extra protection the dried blades provide in winter. Inspect plants for egg masses or rotten root crowns that should be removed and add a layer of mulch to protect plants from heaving in the winter temperature changes. Vegetable gardens should have all debris removed to aid in pest
!"
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you to know
Ahmie-Woma Farkas Playing “matchmaker” inspires Kelly Services manager Age: 34 City: Amherst Family: I am a single mom of two beautiful children. Johnathan, 9, a very thoughtful and outgoing young man; and Evangelina, 6, who is a reserved and sassy young lady. My siblings and parents live throughout the United States but we stay close via e-mail, Facebook, cellphones and texting. Job: I am the district manager of Kelly Services. I manage two branches and three areas: Stevens Point, Marshfield and Wisconsin Rapids. Basically I work with companies as a human resources consultant providing employment solutions from staffing to business process outsourcing. We also hire workers in the communities we operate to help these companies with their staffing needs. What inspires you? This job is pretty inspiring; a lot of people think there aren’t any jobs today. It’s so awesome to have someone come in your office and you can show them that Kelly Services is the opportunity at the end of that dark tunnel. Plus, I get to play matchmaker between qualified applicants and companies; I mean who doesn’t like to play matchmaker? If you weren’t district manager, you’d be ... I would be running for office. I would love to have the opportunity to advocate and fight for my neighbors and the people I care about.
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you to know
My superhero power would be ... If I had a superhero power it would be invincibility; it’s easy to be helpful if you have no chance of ending up dead. The one thing I wish I could do well but can’t is to ... NOT TALK. I mean honestly I just can’t shut up. When I was younger I would regret that I was so outgoing and not shy. Now as an adult, I just think I talk too much. My guilty pleasure is ... I have two guilty pleasures. The first is putting in my Insanity DVDs and working out so hard I want to pass out; and I promise it’s more fun than it sounds. My second is downloading hip-hop songs from iTunes and
playing them real loud (well, not loud enough to disturb the neighbors) in the house while the kids and I have a dance party. So fun! The gift I want but never receive is ... A surprise party. If you do one now though I may not be very surprised. The movie I can watch over and over is ... I can watch “Avatar,” “The Hangover” and “The Proposal” over and over. The books I can read over and over again are ... The only book that I seem to read over and over again is the Bible. However, I love Sidney Sheldon and Iris Johansen suspense novels.
If you would like to be featured as our Woman to Know in an upcoming issue of You magazine, or to nominate someone, contact Jamie Jung at 715-345-2256 or jamie.jung@cwnews.net.
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you Health
Re-energize your fitness routine By Deb Cleworth
F
itness routines have a way of becoming, well, routine. “I’d been working out at home and needed a little shake-up,” said Stacy Reeder of Wisconsin Rapids. So she joined the South Wood County YMCA and has been going strong for about a year. Running, lifting weights and other forms of exercise not only become boring, they become less effective over time because muscles get used to the same routine, said Jess Artz, senior fitness/ wellness director at the South Wood County YMCA, which has facilities in Wisconsin Rapids and Port Edwards. But there are ways you can re-energize your fitness routine, say both Artz and Reeder.
Pace yourself
“(People) start out really strong with their New Year’s resolutions,” Artz said. “They almost start out too strong and burn themselves out.” By pacing herself, Reeder has been able to keep motivated, working out about three days a week at the Wisconsin Rapids YMCA. “Maybe on Monday, I’ll do cardio; Tuesday, I’ll
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Stacy Reeder of Wisconsin Rapids works out at the South Wood County YMCA in Wisconsin Rapids. (DEB CLEWORTH/STEVENS POINT JOURNAL).
do weight training; and Thursday, I’ll do cardio,” Reeder, 38, said. And that’s a good idea, Artz said. “You always need to make sure you’re giving yourself one, if not two days a week, off, to help your body recover,” Artz said. It’s not just physical recovery. “If (people) are doing the same thing, all the time, it sort of feels like another full-time job,” she added. “If you’re not enjoying what you’re doing and just going through the motions,
it can lead to failure.”
Find challenges Reeder finds ways to challenge herself. She has already participated in two walk/run events this summer. “That has given me motivation to stay focused,” Reeder said.
Try fitness classes Different fitness classes also can offer variety, Artz said. Popular classes at the YMCA include Zumba, a dance-based class, and Sweat Express, which focuses on cardio and
strength training. The variety helps keep workouts fresh and fun, Artz said. Classes also are a way to meet people and get new ideas. Working out with a friend can help, too. Hearing what other people do to exercise and tone up is helpful, Reeder said. She talks with people of varying fitness levels to get fresh ideas.
Get a trainer When in a real rut, it might be beneficial to enlist the help of a personal trainer or fitness coach,
Artz said. The YMCA has free fitness coaching available and personal trainers. “(People) can have someone help them out and just show them some basics,” she said. “A floor trainer will look at the current routine and suggest different options.” And don’t be afraid to ask questions. Reeder has gotten tips from her brother, a fitness buff and former personal trainer. “Keep it fun,” Artz said. “Keep it something you enjoy and keep it a lifestyle.”