Rhode Island Farmers Market Guide from RI Fit

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volume two issue four

RHODE ISLAND

FARMERS MARKETS Buying Food Locally Small Investments, Big Returns

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PLUS

Places to Pick Your Own Fruits and Veggies in RI

www.rifitmag.com | volume two issue four 1 THIS MONTH’S FEATURED RECIPE: STUFFED PEPPERS FLORENTINE. DETAILS INSIDE

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from the editor Many of my friends are shocked when they find out that I love to garden. It’s one of my favorite parts about spring because it allows me to spend endless hours outside, and in the end I literally get to enjoy the fruits of my labor in fresh meals.

But for those of you without a green thumb, it can be tough to put in the time necessary to grow your own veggies and fruits. That’s why farmers’ markets exist.

Farmers’ markets are a godsend to foodies everywhere. Once you’ve experienced the difference in taste between supermarket produce and fresh-offthe-farm harvests, you never go back. You have to make the trip to the closest farmers’ market to get that flavor, even if the closest market is 20 miles away (OK, maybe in Rhode Island where a 20-minute drive is too long, that doesn’t happen, but it certainly does elsewhere).

I was introduced to a store in Rhode Island that has both a farmers’ market and a greenhouse a few years ago. I fell in love with the farm-to-table movement as soon as I was introduced to them. Now, keep in mind that I live in Massachusetts and this market is all the way in Cranston—that’s a far drive to get something I could pick up at Stop & Shop, but it’s worth it to me, not just because the food is so fresh, but also because I know where it’s coming from. I can see the fields behind their store, and I could meet the farmers if I wanted to—you can’t get that kind of service at a supermarket!

My little garden might be fun, but it isn’t always fruitful, so it’s nice to have a farmers’ market available to make up for my plants that don’t produce anything.

Many farmers also offer Community Supported Agriculture (CSA) programs, which allow you to purchase a share of the anticipated harvest at the beginning of the growing season. Once harvesting begins, you receive boxes of harvested produce, usually weekly or biweekly. CSA programs are a great way to help your local farmers, and to also receive the freshest produce of the season, straight from a neighbor’s backyard.

John A. Resnick Founder Ralph Coppolino Co-Founder Gil Lantini Co-Founder Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Mike Giannamore Brittany Medeiros Deep Patel Jiayi Li Contributing Writers Steven Bardi Rebecca J. Briggs Laanna Carrasco Nathan Charpentier Lori Cipolla Michelle Collie Curt Davies Leah Franklin Rachel Langley Jen Morin Denise Robbin Steven Siravo

This season, consider checking out a farmers’ market close to you. Over the next couple of months, farmers’ markets will be opening all over Rhode Island, and you’ll be able to enjoy early cole crops, such as cabbage, kale, and broccoli.

Make sure to stop by so you can get your first taste of spring!

Until next time,

www.facebook.com/rifitmag twitter.com/rifitmag 401 648 3400 info@rifitmag.com www.rifitmag.com

P.S. Not sure where to find a farmers’ market? Check out our directory!

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1343 Hartford Avenue Johnston, RI 02919 ©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine

contents

volume two issue four

Inside This Issue

10 Local Fit News 12 Spring Featured Fitness Products

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19 Farmers Market Guide 20 Kid Activities for the Farmers Market 21 Buying Food Locally – Small Investments, Big Returns 22 5 Food Additives You Must Avoid 24 Poblano Farm 26 Organic Foods Never Looked (& Tasted) So Good 27 Farm Fresh Rhode Island

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28 Places to Pick Your Own Fruits and Veggies in RI 30 Confessions of a Vegetarian Newbie 32 Local Farmers Markets Guide 35 How to Get Back into Your Outdoor Fitness Routine 37 How Hard is Hard Enough When it Comes to Exercise Intensity?

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38 Save Time and Get Fit Fast with Sprint Interval Training 40 Marathon Running: The New Counseling for Couples?

44 How to Read a Nutrition Facts Label 47 4 Incredibly Simple Nutrition Rules

ON THE COVER H E A LT H

49 Buying Organic Foods 51 On Being Human 52 Dave’s Fresh Marketplace Recipe of the Month

54 Events

WELLNESS

BEAUTY

RI

NUTRITION

LIFESTYLE FREE

volume two issue four

RHODE ISLAND

FARMERS MARKETS Buying Food Locally Small Investments, Big Returns

+

53 Fundraising with Fitness

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PLUS

Places to Pick Your Own Fruits and Veggies in RI

THIS MONTH’S FEATURED RECIPE: STUFFED PEPPERS FLORENTINE. DETAILS INSIDE

Featured Farmers Market Guide

Recipe of the Month Stuffed Peppers Florentine

53 www.rifitmag.com | volume two issue four

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Molly Huddle

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Local F

CORE STUDIOS TO OPEN HIGH END STADIUM STYLE

Cycling & Fitness Studio And Personal Training Studio

Under a rebranded “CORE STUDIOS,” locally owned CORE Fitness and Pilates Mind/Body Studio has announced the move of its Wayland Square location to 727 East Avenue at Blackstone Place at the top of Blackstone Boulevard. With a hopeful late May grand opening, CORE STUDIOS will now boast a High-End Stadium-Style Cycling and Fitness Boutique, Personal Training Studio, and continue to maintain its successful Pilates Mind/Body studio location on Governor Street.

In her announcement to clients, CORE business owner Denise Chakoian-Olney stated that “this move will enable us to give you a fresh new look in a better facility. Our business is constantly evolving and we are committed to not only helping you achieve your fitness goals but to do it in an environment that will motivate you. You will still see your favorite classes and your favorite trainers…”

The new Cycling and Fitness studio will boast a state-of-theart sound system, stadium-style seating, and with custom designs reminiscent of high-end fitness boutiques found in cities like New York or Los Angeles.

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About CORE Center of Real Energy Fitness and Pilates Mind/Body Studio Owner Denise Chakoian-Olney opened CORE Fitness on the East Side of Providence in April of 2006. With locations in Wayland Square and on Governor Street, CORE is excited to transition its fitness studio to a new location. Clients will continue to be able to choose from Large Group classes, Small Group Training, and Personal Training options.

“CORE Studios was born out of the philosophy that fitness should increase longevity and form strong bodies. CORE Instructors strive to supply clients with a single source for full functional cross training. Whether it is a Pilates reformer workout, CORE Cardio Barre, metabolic training, TRX training, or Cycling, we push clients of every age to explore all planes of the body. We believe our new space will allow us to fully embody this mission.”

With construction just about to begin, the timeline will be firmed up as work progresses. Chakoian-Olney hopes to host a Grand Opening in late May. A list of current CORE classes can be found at www.corefitprov.com. For more information, contact the studio. coremve@gmail.com or 401-273-CORE

Fit News GRANT EXPANDS HEALTHY YOUTH PROGRAM in Providence Parks Providence PlayCorps, a collaboration between the City of Providence, the Providence Children’s Museum and the Partnership for Providence Parks, today received $36,000 from the Blue Cross & Blue Shield BlueAngel Community Health Grant program to expand its parkbased youth programs this summer.

“I thank Blue Cross & Blue Shield Rhode Island for helping expand the PlayCorps program to provide more school-aged youth with the opportunity for safe, creative play and healthy nutrition options this summer,” said Mayor Elorza.

PlayCorps promotes healthy lifestyle by providing safe opportunities for active play, creative expression and healthy eating for school-aged youth during summer months. In 2014, Providence PlayCorps served approximately 500 children at five parks throughout the City. Three or more additional parks will be selected for PlayCorps programs this summer.

“PlayCorps strengthens our neighborhoods and parks by providing safe and healthy play activities for our children,” said Wendy Nilsson, Director of the Partnership for Providence Parks. “It is great to have Blue Cross join and support this unique partnership.”

The Blue Cross & Blue Shield BlueAngel Community Health Grant program is committed to enhancing the quality of life for Rhode Islanders by increasing the quality of and access to healthcare services. The BACHGs are made possible by the BCBSRI Community Health Fund, a corporate donor-advised fund of The Rhode Island Foundation. www.rifitmag.com | volume two issue four

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Spring Featured Fitness Products Under Armour Women’s UA Flyweight T-Shirt The super-soft, feather-light fabric eliminates the bulk for faster, lighter, cooler performance.

Signature Moisture Transport System wicks sweat to keep you cool, dry, and light.

Lightweight stretch construction improves mobility and accelerates dry time. Antimicrobial technology eliminates odors to keep your gear fresher, longer. The 50+ UPF protects your skin from sun damage and premature aging.

The Under Armour Women’s UA Flyweight T-Shirts are priced from $14-$62 and are available at sportsauthority.com 12

RIFIT | Fitness, Health and Wellness

The MilestonePod The pod displays current total mileage from your shoes. Never replace a shoe too soon and avoid falling prey to injuries from broken down shoes (e.g., stress fractures, tendonitis, plantar fascitis, runner’s knee, shin splints, and others). Wirelessly sync your pod with Bluetooth technology to view detailed workout data. The MilestonePod stores up to two weeks of data covering overall mileage, individual run mileage, pace, and cadence.

The MilestonePod costs $25 and is available at www.milestonepod.com

Oakley Dispute Sunglasses These fantastic sunglasses feature nonslip pads at the nose and just behind the ears that keep frames from slipping no matter how sweaty you get, while the lenses minimize glare and block UV rays.

Oakley Dispute Sunglasses cost $120 and are available at www.oakley.com.

Mission Athletecare EnduraCool Instant Cooling Towel The lMission EnduraCool™ Instant Cooling towel helps regulate your body temperature after hard-charging activities thanks to its proprietary performance fabric that quickly cools when wet. Simply soak the towel with water, wring it out, and snap it to activate the cooling properties.

When wet, the towel cools to approximately 30 degrees lower than the average body temperature, and remains cool for two hours; when dry, the towel absorbs sweat.

Mission Athletecare EnduraCool Instant Cooling Towel costs $15 and is available at www.missionathletecare.com. www.rifitmag.com | volume two issue four

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Kid Activities

for the Farmers Market The Farmers Market is a great place to bring your kids for so many reasons. The Farmers Market allows you to provide your family with wholesome, healthy food while supporting your local community at the same time. A visit to the local farmers market is an opportunity to support local growers by purchasing freshly picked fruits and vegetables, but it can also be a great learning experience for your kids. The following activity suggestions will ensure a successful visit and excitement for future visits to your favorite Rhode Island farmers markets.

Let them buy their own food Depending on the age of your kids, give them a couple of dollars to buy some of their own food to bring home. This in itself is a great learning experience. Will they think long and hard about what to buy? Or will they buy the first thing they see?

Learning to shop wisely for food and to consider all the options are great life skills to develop. This will also enhance their math skills and teach them the monetary value of food. It will also build their confidence in social interaction with adults.

Plan a scavenger hunt For younger kids, before heading out, create a scavenger hunt list for various items at your local farmers market. As you shop, your kids can keep busy searching for the foods, objects, and farmers on their lists.

Learn about nutrition For older kids, the farmers market provides an opportunity to learn about nutrition and why real foods are so important to maintain a healthy body. If your kids compete in sports, you can teach them why nutrients will make them better athletes. Even if they don’t play sports, it’s important that they understand that healthy, locally grown, organic food is packed with vitamins and minerals that make them stronger, smarter and healthier.

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RIFIT | Fitness, Health and Wellness

Farmer questionnaire Most farmers are happy to spend a short amount of time talking with kids about their products. Help your kids create a list of fun questions to ask some of the farmers. What is a typical day for a farmer? How many different kinds of crops do they have? Or how long does it take to grow their crop, etc.?

Find and purchase an unusual fruit or vegetable Have your kids help you find some produce that you would normally not keep in the house. Buy it, take it home, and have the kids help cook it for dinner. This is a great way to introduce your family to a variety of different foods, and enjoy something new.

There are so many farmers markets to visit in RI this upcoming season, and each week can bring something new to learn and enjoy. Farmers markets are a great time for families, and with all different types of wonderful, organic, locally grown food, there are so many great ways to teach kids the basics of eating healthy for the rest of their lives. It may take some effort on your part, but the farmers market can be a fun family outing. Who knows, you may end up creating some of those fond memories that your kids can eventually pass on to their kids.

Create a local meal As you are strolling around the farmers market, pick up a variety of ingredients to make a mostly local meal. (Most of us cannot get salt and olive oil from the market, of course.) Have the kids help make the meal and recap where each ingredient came from.

Ultimately, healthy eating, and healthy shopping, is not just about fueling up or providing the “correct” mix of nutrients for your family. It’s an opportunity to reconnect both with the food you eat, and the people who grow it. The more you can engage your kids in the full range of pleasures of selecting, buying, preparing and cooking real, sustainable food, the better equipped they’ll be to make wise food choices in the future.

Buying Food Locally

SMALL INVESTMENTS, BIG RETURNS

by Nathan Charpentier, Providence, RI

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

Save your local farmers and save your health future for more conscious consumerism Non-Organic and GMO Foods

Big brand names and corporations have typically been structured on maximum profit/cost-cutting models. They use the known benefits of foods like vegetables and meats to arguably market products incorrectly as “natural” and “healthy.” These foods are far from their natural states in that they can have genetic alterations and be ridden with pesticides and other harmful chemicals. Unfortunately, these big agriculture companies also hold a majority of the market, giving them great power over consumer influence. Most of these practices are non-sustainable and are being reported to cause things like nutrient depletion and wildlife endangerment.

In factory farms, animals are fed things they aren’t meant to digest and they suffer. Then, the quality of meat we receive suffers as well. Factory farming and genetic modification started with good intentions, but more and more research is

telling us that old-fashioned farming techniques and organic products are much more nutrient-rich and safer for our guts and environment. It is a hard argument in the least to say that things like sawdust, antibiotics, hormones and corn are good for cows, let alone humans consuming those cows.

What if you can’t afford all your purchases to be organic?

Well, check out the EWG’s “Dirty Dozen” and “Clean Fifteen” list for foods that are less risky to buy non-organic. Sometimes companies cannot afford the USDA organic trademark, but still practice sustainable farming and minimal chemical use.

Investing in Sustainable Farming and Organic Produce

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

In conclusion, what our local farmers need is more support.

Save your local farmers and save the future of your health by being a more conscious consumer. You can help the locally sourced, humanely raised, organic markets grow, one great meal at a time! The more that you and I can persuade our friends, family, and people we know to start purchasing quality food from humanely raised, wild-caught, sustainable, and/ or local resources, the more demand there will be for these quality products in the marketplace. Our grocery decisions now are also an investment for our long-term health, and the long-term health and growth of our community.

Nate Charpentier, PharmD, RPh has been trained in how to manage health and disease using pharmacological intervention. He believes food is the most important pharmacological choice we make on a daily basis. His website, GrassFedFarmacy. com, is a new start-up for health awareness.

He is an active member and coach in the CrossFit community.

www.rifitmag.com | volume two issue four

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5

Food Additives

Y O U M U S T AVO I D

by Steven Bardi, Cranston, RI

Have you ever seen that person in the grocery store—you know, the one who reads every letter on each item? Well, I am that person. Some might call me obsessive or eccentric, but I think I have good reason to be mindful of what makes it home from the grocery store.

After all, what’s more important than what you put in your body? If you think about it, any food that requires a label has been altered from its natural state.

In other words, it’s been processed.

Unfortunately, just because the U.S. Food and Drug Administration (FDA) states that something is “generally recognized as safe,” doesn’t mean it promotes optimal wellness.

1. ASPARTAME/ACESULFAME K You might find aspartame or acesulfame K in your favorite “sugar-free” treats, but it’s not worth the calories saved. Why you should avoid it: Side effects range from migraines, weight gain, and depression, to memory loss, vision problems, and slurred speech. Aside from potential cancer-causing attributes, studies have linked aspartame to weight gain, heightened sugar cravings, and insulin resistance. Research also suggests that the sweetener may trigger or worsen chronic diseases such as diabetes, chronic fatigue syndrome, Alzheimer’s, Parkinson’s, epilepsy, multiple sclerosis, and fibromyalgia. Foods that contain these chemicals include diet sodas, sugarfree beverages, JELL-O, sugar-free gum, artificial sweeteners (NutraSweet, Equal), some cereals, breath mints and chewing

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RIFIT | Fitness, Health and Wellness

gum, pudding, flavored yogurts, Kool-Aid, iced tea, chewable vitamins, toothpaste, and even many pre- and post-workout supplements!

2. HIGH-FRUCTOSE CORN SYRUP (HFCS) When compared to table sugar, highfructose corn syrup really isn’t much different in terms of calories and basic chemical composition. Both are about half fructose and half glucose.

Why you should avoid it: Consuming large amounts of fructose is damaging to both your metabolism and your overall health.

Because fructose doesn’t stimulate insulin the same way glucose does, too much fructose promotes insulin resistance in the muscles and the liver. Insulin resistance means your body cannot store sugar the way it should. Blood sugar stays high and fat storage is accelerated, sending you down a path to weight gain, obesity, and type-2 diabetes. With fructose, 30 percent more of the calories consumed are stored as fat compared to glucose.

The end result: you don’t feel as full and end up eating more. Keep in mind, natural sources of fructose are far less concentrated than artificial sources, like HFCS. Natural fructose is found in fruits, fruit juice, some vegetables, sugar cane, and honey. These foods contain vitamins, minerals, enzymes, and healthy phytonutrients that are metabolically beneficial when consumed in moderation (1-3 servings per day). Common food sources: high-fructose corn syrup (HFCS), table sugar, agave nectar, maple syrup, flavored yogurt, breads, candy,

condiments, salad dressings, canned vegetables, cereals, and infant formula.

3. TRANS-FAT Why you should avoid it: Trans-fat raises LDL (bad) cholesterol levels and lowers HDL (good) cholesterol levels. The result: clogged, hardened arteries that put you at risk for heart disease and stroke. Transfat also causes overall inflammation, hastening the progression of diabetes and other health problems. Thankfully, the FDA now requires all food nutrition labels to specifically list trans-fat content. The official recommendation for consumers is to limit your intake to less than 2 grams per day. Manufacturers are allowed to say there is no trans-fat in their products as long as they contain less than 0.5 gram per serving. This means four servings of your favorite “trans-fat-free” margarine could put you over the daily limit without you even suspecting a thing! Common food sources: bakery goods like donuts, biscuits, pizza dough, margarine, fried fast food, and anything with “partially hydrogenated” in the list of ingredients.

4. ARTIFICIAL COLORINGS Why you should avoid it: Artificial food colorings have been implicated in the development of autism, hyperactivity, and behavioral disorders in young children. Animal studies have shown certain artificial colorings to be potential carcinogens, causing chromosome mutation, neuron damage, and even the development of tumors. Many European countries have already banned these nasty additives. If you spot any of the following dangerous additives in an ingredient list, leave that item on the shelf!

• •

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

Worcestershire sauce, chocolateflavored products, beer •

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

•

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

•

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

•

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

5. MONOSODIUM GLUTAMATE (MSG / E621) MSG is commonly used as a flavorenhancer to make foods taste more “savory.” Though deliciously addicting, you’re better off reaching for natural herbs and spices instead. Why you should avoid it: On the not so savory side, MSG is also an “excitotoxin,” a substance that can overstimulate neurons to the point of damage or death. Regular consumption of MSG could worsen depression symptoms, migraines, retinal damage, and obesity.

Common food sources: Chinese food, chips, cookies, soups, salad dressings, frozen entrees, seasonings, frozen dinners, lunch meats, breakfast sausages, gelatin, “natural” flavoring, calcium/sodium caseinate, hydrolyzed oat flour, plant protein extract, textured protein (including TVP), autolyzed yeast, and yeast extract.

Steven Bardi is the owner of Evalife Health, Wellness, and Performance and has been in the Health and Fitness industry for over fifteen years now. Steve works very closely with two of Rhode Island’s hospitals as well as multiple doctors and chiropractors in a continued effort to increase the health and performance of his customers and patients.

www.rifitmag.com | volume two issue four

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

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Salsas and SaucesThat You Can Feel Good About Eating!

by Steve Siravo, Narragansett, RI

When I started my company, Poblano Farm, five years ago, I never imagined my love of growing tomatoes would turn into a full-time business. We are fortunate to lease beautiful land from The South Kingstown Land Trust for our small farm. We grow heirloom tomatoes and peppers that are sold to local restaurants. I was the chef and owner of a Mexican restaurant at the time this business began and was using the farm’s tomatoes and peppers for the ingredients in my homemade salsa. The salsa became very popular with our customers; they appreciated the freshness of the flavors and how different our salsa tasted. One of these customers was a Local Forager from Whole Foods Market in Cranston, Rhode Island.

He encouraged us to jar our salsa and bring it to the shelves of markets. With a lot of hard work, we began to make small artisan batches of salsa using our own produce and sourced produce to create the fresh and delicious flavors we were serving at the restaurant. Today, we have 4 varieties of salsa: Sweet Tomato, Roasted Poblano, Chipotle, and Habanero.

They are sold in over one hundred markets on the East Coast!

Having been the chef and owner of both an Italian restaurant and a Mexican restaurant for over ten years, I naturally enjoy working in the kitchen and being creative. Two years ago, I was asked by the grocery team at Whole Foods Market to create a fat-free, low-sodium pasta sauce for their Health Starts Here Program. I did not think this could be done and actually taste good without using the essential ingredients (olive oil and salt). After many trials in the kitchen and many interesting jars of sauce, I finally found the perfect ingredient to make the sauce taste not only good, but great! I used a fresh carrot puree to soften the acidity of the tomatoes and

give the sauce a traditional flavor, without the fat and sodium.

The final product is our Fat-Free, Low-Sodium Pasta Sauce. It contains 0 grams of fat and only 170 mg of sodium per half cup serving. Most jarred pasta sauces contain 3 to 6 grams of fat and 300 to 600 grams of sodium per serving. We are thrilled to offer this delicious alternative to our most healthconscious customers!

In addition to our Salsas and Fat-Free, Low-Sodium Pasta Sauce, we offer a Traditional Marinara Sauce, Kids’ Pasta Sauce, Pizza Sauce, and Plum Srircaha Sauce. Our products are all-natural and gluten-free, and have no added sugar or preservatives.

You can find our products at: Belmont Market, Clements’ Marketplace, Dave’s Marketplace, Eastside Marketplace, McQuade’s Marketplace, Whole Foods Market, and many other wonderful markets throughout Rhode Island.

We particularly enjoy and support local farmers markets, as they have had a wonderful impact on our business. They provide us with the opportunity to meet our customers, get to know them by name, and thank them for their support.

The community of growers, artisans, and customers at the farmers market are truly what “local” represents. You can find us at The Coastal Growers Market, The Aquidneck Growers Market, Fishermen’s Memorial Narragansett Market, and the Pawtucket Wintertime Market.

Steve Siravo is the Head Salsa Maker and Chief Tomato Planter at Poblano Farm.

Steve lives in Narragansett with his wife and Executive Tomato Picker Kate and his daughter who already has had her own tomato garden at age 2. He stays fit by surfing whenever possible and walking his dog. He has been known to drive very long distances for the perfect taco.

www.rifitmag.com | volume two issue four

25

Organic Foods Never Looked (& Tasted) So Good

by Rebecca J. Briggs, Wakefield, RI

You resolve to get healthy this spring and are ready to go clean, green and GMO-free. But wait, “Ouch,” you do a double take in front of the organic kale and strawberries, and, “Yikes! The organic, non-GMO hemp milk is how much?”

Before you switch gears and buy only a few organic items, filling your cart with conventional groceries instead (that don’t say Certified Organic, and don’t disclose whether they contain GMOs), ask yourself if you know what one of the recognized toxic chemicals in GMOs, like glyphosate, does inside your body. If you don’t know the answer, think twice, Google it, and keep reading.

How do GMOs and glyphosates undermine our health? GMOs are the result of a laboratory process where genes from one organism are extracted and artificially forced into the genes of an unrelated plant or animal. The foreign genes may come from bacteria, viruses, insects or animals.* These new forms create havoc with human processes, mainly by delivering toxins into our liver and bloodstream after bypassing the once strong defense of our gut’s immune system, which also happens to get destroyed by the GMO chemicals like glyphosate.*Non-GMO Project Standards, 2013.

Glyphosates are in Monsanto’s GE (genetically engineered) Roundup, and since 2000 when the patent expired, other manufacturers from Bayer to Zenaca have been using glyphosates. They are sprayed on most conventionally grown US mono-crops of soy (94%), corn (88%), canola (90%), and cotton (90%) and on almost all of the world’s sugar beet crops (95% of processed sugar comes from the sugar beet).

Glyphosates are also sprayed on most conventionally grown grains (wheat, barley and rye) to kill weeds before the monocrop fields are harvested.*Non-GMO Project Standards, 2013.

Glyphosate disrupts natural pathways of essential processes. There is no doubt that the chemical glyphosate

disrupts the natural flora (or good bacteria) in our guts, specifically bifidobacteria and lactobacillius acidophilus, and that these beneficial bacteria are essential for vital life processes to occur and our organ systems to run smoothly.* Among our bacteria’s major jobs is to be our body’s first line of defense, determining which foods are safe or unsafe once they enter the GI tract. The GMO glyphosate kills off much of this first line of defense and penetrates our gut lining, invading our bloodstream with the toxic chemical precresol. Our now unhealthy, “leaky” gut becomes unable to distinguish and assimilate healthy food from undigested food particles, and food allergies and autoimmune diseases become common ailments.*

Among our bacteria’s major jobs is to be our body’s first line of defense Toxic bacteria compete with our good bacteria to do major tasks. Precresol takes on the work meant for the now deceased bifidobacteria or lactobacillius, whose many tasks included carrying sulfate to the liver. Sulfur, from foods like onions, garlic and wine, is broken down by bacteria into sulfate, and is used to turn cholesterol into a jelly-like form, thus being able to flow through the blood carrying essential lubrication and fat-soluble vitamins A, E, and D, and minerals zinc and iron, as well as choline, to our brain, heart and other vital organs, muscles and joints. Precresol breaks through the blood-brain barrier when transporting the much-needed sulfate, spreading its toxicity into the brain. **Dr. Stephanie Seneff, MIT Research papers 2013 You can now ask yourself if ORGANIC is worth its true cost (of unsubsidized, natural systems, and healthy, living-soil farming) and if conventional, industrial agriculture (with its subsidized, chemical and petroleum dependency, and increasing environmental degradation of soil, water and air) is worth its true cost on society. Use your wallet to make a statement and to get healthy. Go ORGANIC, and volunteer at a natural food co-op to get immersed in the local, organic, whole foods culture, and get a discount!

Rebecca J. Briggs, Yoga Teacher and Organic Whole Foods Educator and Natural Health Coach You can reach Rebecca at the Alternative Food Coop in Wakefield, RI 401-789-2240 or via her blog: hOMnaturale.blogspot.com and follow her on facebook / RebeccabriggsYoga

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RIFIT | Fitness, Health and Wellness

Farm Fresh Rhode Island With The Mission Of Growing A Local Food System With True Values

Farm Fresh Rhode Island is a non-profit organization founded in 2004 with the mission of growing a local food system that values the environment, health and quality of life of farmers and eaters. Farm Fresh has worked steadily for nine years to connect local growers to local eaters, promoting farm viability and healthy choices for all. This work is focused on lowincome, urban populations, whose access to fresh fruits and vegetables is limited by cost and proximity.

Farm Fresh activities that increase access to fresh, nutritious food include: • • • • •

•

Farmers markets in low-income neighborhoods such as Providence, Pawtucket, Newport, West Warwick and Woonsocket.

Accepting SNAP (food stamp) benefits at Farm Fresh Farmers markets. In 2013, Farm Fresh processed over $90,000 in SNAP sales at markets.

Incentivizing SNAP usage at markets through the Bonus Bucks program where families using SNAP receive a 40% bonus to buy fresh fruits and vegetables.

Food collection and delivery of fresh food to soup kitchens and food pantries across Rhode Island.

Multi-lingual nutrition education at markets: including Healthy Foods, Healthy Families, a 16-week program for low-income families, with learning activities for both parents and children.

Fruit & Veggie Rx: in partnership with Thundermist Health Center in Woonsocket and West Warwick, a program to provide money to shop at farmers markets, as a prescription to provide additional healthy choices for families battling pediatric obesity.

•

•

•

•

Specialized nutrition education for seniors featuring cooking and nutrition demonstrations at public housing sites, pop-up farmers markets and financial incentives for purchasing fresh fruits and vegetables.

The Harvest Kitchen: a 15-week culinary training program for youth within the Division of Juvenile Corrections, who create and sell jarred and dried foods using ingredients sourced from local farmers, as well a receiving job placement training and assistance.

Market Mobile: a farmer-centered local food distribution system, creating the platform and infrastructure to deliver locally grown food to grocers, worksites, hospitals, schools, universities and restaurants in Rhode Island and Massachusetts.

Veggie Box: a subscription delivery of fresh fruit and veggies from local farms to worksites, schools and community centers, with low-cost shares available for lowincome subscribers.

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

www.rifitmag.com | volume two issue four

27

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

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

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

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

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

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

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

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

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

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RIFIT | Fitness, Health and Wellness

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

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

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

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

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

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

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

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

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

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

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

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

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

www.rifitmag.com | volume two issue four

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C onfessions O f A

by Rachel Langley, Providence, RI

No one was more surprised by my decision to go vegetarian in 2014 than me. Not that it was something I didn’t support or encourage in others, but it certainly wasn’t something I pictured for myself. My daily consumption of brown rice and chicken was a staple in my health and wellness diet. Yet, I started to get curious about going vegetarian and began to wonder how making such a change might, in turn, change my body, my health and my mind.

I started to do some reading and decided in midDecember that after Christmas, I would dive into a “trial” dietary change – making the switch to vegetarianism. This would mean kissing my chicken goodbye and learning to love protein alternatives. It would require paying closer attention to what I was eating, how often I was eating and making sure that going vegetarian did not mean just eating pasta every day. (Not that I would mind that at all!)

Some of my early discoveries along the way have been unexpected. Here is a summary of things I’ve experienced and continue to experience as a newbie vegetarian:

Meat looks strange to me. Yes, you read that correctly.

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

Cooking for two. Literally. One of the most useful tips I read early on stated the importance of preparing a meal for yourself that provides all the needed nutrients, not simply eliminating the meat portion of a dinner you may have prepared for everyone else. No easy feat. I had grown accustomed to just throwing something together for dinner (usually involving chicken) for me and my main squeeze.

These days I am compelled and required to ensure I’m compensating for the meat I’m not ingesting. Fueling my body has always been a struggle long before this lifestyle conversion. Somehow by going vegetarian, though, it has actually made it easier because I’m uber aware. I’m still cooking up chicken for the rest of the household, but a portobello burger is usually what lands on my plate.

Shock & Awe. You are what? One of the most amazing and puzzling experiences to date is how startled and genuinely concerned people become when you tell them you’ve gone vegetarian. Something I’ve now started to refer 30

RIFIT | Fitness, Health and Wellness

Vege

to as the “V word”. The responses range from, “Well, that’s fine but I’m still eating steak,” to “You better take protein supplements,” and my favorite, “Please don’t start pushing your agenda on me.” Honestly, I’m not sure why saying I’ve removed meat from my diet equals a campaign of shock and awe, but it does. I did decide to keep fish in my diet, and when I reveal that, most folks take a step back and expel a sigh of relief. It is as if the thought of being able to live healthy without any meat in one’s diet is unattainable. I pleaded with some of my naysayers that legumes, nuts, quinoa and leafy greens like kale are excellent sources of

etarian Newbie protein, but it appears to have fallen on deaf ears. And that’s OK, I’m not trying to convert anyone. Heck, I am not even sure how I converted myself.

Migraines Be Gone. One of

the catalysts for this change, truth be told, is that I suffer from paralyzing migraines. I have an emergency

prescription that normally stops them in their tracks, but my consumption of this “miracle” pill was becoming too frequent late last year. It is my only health woe, as everything else about me is as fit as a fiddle (knock on wood!). But the migraines? Oy! The frequency of taking such a strong medication was beginning to concern me. I decided it may be of benefit to make a drastic alteration to the foods I consumed and see what the result turned out to be. The verdict? Since December 26th, I have only experienced two migraines. Two. One of which I’m sure only reared its ugly head due to a large glass of white wine. I cannot say definitively that this is a result of turning vegetarian, but if it has anything to do with it, I won’t be switching back to meat anytime soon.

Lightbulb is Brighter. You know the proverbial “light

bulb” that goes off in your head when something suddenly makes sense? Well, about 2-3 weeks into vegetarian living, it began to feel like the light bulb, in addition to turning on, was STAYING on. I have accomplished more in the first month of January regarding my health and wellness career plans and accomplishments than I had hoped for. Coincidence? Maybe.

But not likely. I had read that mental clarity was one of the reported benefits of eliminating meat from one’s diet. And I’ll be honest, I doubted it. But after experiencing it firsthand, I can absolutely stand by the “light bulb theory” 100%!

The list is a vast one, but these are the most prominent experiences worth noting. These are the ones that compel me to stay on this path. My advice is to do your research, and of course, make sure you are addressing any dietary concerns your doctor may have before venturing out into the world of vegetarian living. Personally, I did a ton of research before completely taking on this adventure. I continue to read up every chance I get. A meat-free diet is something I’m increasingly fond of, but does require a basic understanding of what it entails. I found the ChooseMyPlate site, http://www. choosemyplate.gov/, an excellent initial resource for tips on converting to a vegetarian diet in a smart, healthy way.

As a way of recording this journey, I’m keeping track of my experiences and I report them weekly on my blog, www. bodymadebetter.com. So for any of you interested in seeing what happens when a lifelong meat-eater converts and commits to a vegetarian life (beyond the first month)…that is the place to peek into the virtual window of a meat-free, veggie lovin’ life!

Rachel Langley is a passionate fitness enthusiast, runner and dedicated blogger. She is actively studying for her Personal Trainer certification through the National Academy of Sports Medicine and is currently certified as a Personal Trainer and Group Fitness Instructor through IFA.

www.rifitmag.com | volume two issue four

31

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

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

Providence County

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

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

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

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

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

RIFIT | Fitness, Health and Wellness

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

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

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

32

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

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

Newport County

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

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

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

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

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

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

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

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

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

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

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

Washington County

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

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

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

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

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

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

buy local eat well

For more information visit www.rifitmag.com

www.rifitmag.com | volume two issue four

33

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RIFIT | Fitness, Health and Wellness

FITNESS

H O W

T O

G E T

B A C K

I N T O

Y O U R WELLNESS

Outdoor Fitness Routine

by Lori Cipolla, Cranston, RI

After a long, cold and snowy winter, everyone will be looking forward to getting outside! Even if you never really were a big outdoors person, after all this snow you’ll even consider going for a walk, a run, maybe even a 5K! Perfect! Your mind is in the game and now it’s time to put your body there.

So where do you start? Let’s take a moment and evaluate what your indoor physical activity has been this winter. If you have slacked off, you don’t want to go from low-intensity workouts to pro-athlete training. Our bodies were not meant to operate that way. You certainly do not want to risk injury.

You need a starting ground and a steady plan to move you forward. You can find a personal trainer if you are a complete newbie to a sport that has become of interest to you. If you are interested in training for an event, select a date for that event. Check out local event listings in the events section of this issue of RI Fit! You’ve chosen the event, sport, or activity you want to get involved with. Now the next step is proper gear. Even if you just want to walk, you want to select the proper walking sneakers. There is nothing worse than being halfway through your walk and having to limp the rest of the way home due to improper shoe wear. There are a variety of shoes for all types of physical activities, such as athletic shoes for running, training and walking. There are also shoes for court sports and field and track sports. Specialty sports like golf also require a certain type of shoe. A few tips here: 1) Have your feet measured; don’t just go by size 2) Wear the socks you will be wearing with this shoe 3) Make sure you can stretch your toes when standing You might want to go through your wardrobe and select some go-to exercise outfits. I

HEALTH

recommend picking comfortable items with breathable material.

Set a schedule of days to train and adjust accordingly. For example, you are training for your first 5K. You designate three spaced-out days of five minutes warm-up and 25 minutes training. On week one, you do intervals of 15 seconds running and 45 seconds walking. Week two you do 20 seconds of running and 40 seconds of walking. You continue this process over the next few weeks until you are mostly running.

One of the most important pieces to your plan should be spring cleaning the fridge. Your body is going to need to run on some healthy fuel. Opt for 5-6 small meals a day. Try eliminating junk foods and processed foods. Fill up with wholesome, unprocessed foods. Lean proteins, complex carbs and healthy fats are essential to your new lifestyle.

You will want to stay hydrated. It is recommended to drink 6-8 glasses of water a day. However, everyone is a little different. Depending on how often you exercise, the intensity of your workouts, and how hot the climate is, you may want to drink more.

Treat your exercise commitment like any other appointment: you wouldn’t just not show up for a doctor’s appointment or meeting with your boss, would you?

Make sure you remember to have fun! You are most likely going to stick to doing what you enjoy. Grab a partner, family member, coworker or friend.

Partnering up with someone will help hold you both accountable and it will be twice as fun.

Lori Cipolla from Cranston, RI is a Certified Personal Trainer and Sports Nutritionist. She is a Figure Athlete, wife, mom of five children, Fitmark Bags Ambassador, and Advocare Advisor. She can be reached at www.stayfitmomof5.com or lcipolla99@gmail.com.

There is nothing worse than being halfway through your walk and having to limp the rest of the way home due to improper shoe wear. www.rifitmag.com | volume two issue four

35

TIME to SCHEDULE your SPRING DETOX

thru Raw Bob’s Organic Juicery with Health & Wellness Coaching

by Rebecca J. Briggs, RYT, CN

DETOX YOUR hOMe & BODY Safely, Sanely & with Sustainable results • RECEIVE: $10 off if register on or before 3/15 (Limit10 people/wk) • INCLUDES: 21 Fresh Veggie Juices + 3 DeTox Soups from Raw Bob’s • 5 DeTox hOME & Body eBOOKs w/ Cleanse Regime, Rituals, Meal Plans & Recipes • A 1:1 Health Coach Session & 90 Min. Thai Massage with Rebecca • Plus group and individual support & inspiration • Rebecca J. Briggs, RYT, CN has lived this health-full, transformational path through yoga, meditation and an organic, whole foods diet for over 30 years.

• She compassionately guides how to rest, heal and revitalize your gut & whole being, with nourishing and cleansing foods and practices.

• $325 per week, begins week of March 23-30

hOMnaturale: Yoga & Natural Family Health

Come hOMe to the source of your well being. Mother Nature knows best. hOMnaturale.blogspot.com facebook.com/rebecca.j.briggs facebook.com/rawbobsorganicjuicery instagram/rebeccabriggsyoga

Raw Bobs: 249 Main Street, East Greenwich, RI or Call 401-884-1491

Let us help you achieve your fitness goals and make your health a priority.

Offering Classes & Personal Training Mon-Thurs: 5:30am-8pm Friday: 5:30am-7pm Saturday: 7am-3pm Sunday: 7am-3pm

36 Southwest Avenue, Jamestown, RI

401.560.0300 jamestownfitness.com

Congrats to the MANIC TRAINING TEAM who won top gym and 2nd overall in the New England Fitness Challenge 2014 competition.

Come join the winning team and perform the workout that prepares you for a 12 hour obstacle challenge!

3377 South County Trail East Greenwich, RI

First Week Free

we’ll get you READY FOR LIFE M a n i c Tr a i n i n g . c o m 36

RIFIT | Fitness, Health and Wellness

(Behind Aim High Academy)

446 Main Street Wakefield, RI (Next To Mews Tavern)

(401) 741-5106

FITNESS WELLNESS HEALTH

I s H a r d E n o u g h W h e n I t Come s To E xe rc i s e I n te n s i t y ?

by Jen Morin, Swansea, MA

In my experience working with clients and gym members, one of the most common pitfalls with cardiovascular exercise is not working hard enough, or even working too hard. Understanding the intensity that is going to give you cardiovascular benefit without overtraining is the key to success. You will improve your cardiovascular endurance, improve your metabolism and burn calories without overdoing it.

Doing too little will not challenge your body enough to elicit change. Working too hard (which many feel harder is better), may confuse your body into thinking it is in a state of emergency where one’s fight or flight system kicks in. Bottom line is that when stressed, our body produces stress hormones, one of which is called cortisol, that signal your body to store fat (which is the opposite effect most are looking for).

So how hard is hard enough? Because we are not built with an internal speedometer, we need to rely on how hard we perceive we are working (Talk Test or Rating of Perceived Exertion) or more objective means, such as our heart rate.

TALK TEST: One of the simplest means to see if

you’re exercising hard enough or too hard is the “Talk Test.” When you are exercising, if you are huffing and puffing and gasping for breath, you are exercising too hard. If you are able to carry on a conversation (while you are exercising) and do not get out of breath, chances are you’re not working hard enough. The perfect medium is if you are exercising, your breathing rate has gone up, you’re not winded, but if you tried to carry on a conversation it would be somewhat difficult.

RATING OF PERCEIVED EXERTION:

When using the simple RPE scale (1-10 scale), you should be exercising between a 5-7 (which is moderate-

hard intensity level). This level will keep you in an aerobic state, which is your best bet for weight loss and will give your cardiovascular system enough challenge to elicit change.

HEART RATE GUIDELINES: The American College of Sports Medicine recommends exercise intensity to be 40-60% of (HRR) heart rate reserve, which is considered moderate intensity and 60-85% heart rate reserve, which is considered vigorous. To figure your estimated HRR, use this equation: 220 – age - resting heart rate x .60 to .85 + resting heart rate. There are also many online calculators that can calculate your target heart rate, (for example http://www.exrx.net/Calculators/TargetHeartRate.html).

Most individuals should exercise between 60-80% of the target heart rate.

One of my favorite exercise tools, to better understand your exercising heart rate, is a heart rate monitor. As mentioned above, we are not built with an internal speedometer, but a heart rate monitor can work as one. There are many monitors on the market that give you not only your heart rate, but also calories burned, time spent in different heart rate zones, and some can also track your exercise routes via GPS. They can be used to track your intensity wherever you are—in the gym, outdoors, and even in the pool (my personal favorite).

Based on what you are currently doing for your cardiovascular exercise, you may want to take a step back and evaluate how “hard” you are working out. It may be as simple as using the talk test or if you feel you want a concrete tool to track your intensity, a heart rate monitor may be a good addition for your workout gear.

Jen Morin MS, ACSM-RCEP, is a Personal Fitness Training (PFT) Instructor at MTTI Education for Employment and a Registered Clinical Exercise Physiologist through ACSM. She created the PFT program curriculum, which prepares students for the Functional Movement Screen and ACSM Personal Trainer Certification. She has 18 years’ experience in the fitness industry as a personal trainer, group exercise instructor and program director. www.mtti.edu

www.rifitmag.com | volume two issue four

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FITNESS WELLNESS

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T I M E

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Sprint Inter HEALTH

by Laanna Carrasco, MA, Poliquin Group Editorial Staff

“I am not afraid. I was born to do this.” –Unknown Were you born to run?

Regardless of your answer, you were born to move with force and find out what your real limits are. You were born to have a lean, muscular body that is a pleasure to look at.

Sprint interval training will help you achieve these outcomes, and it’s been shown to be a shortcut to optimal health if you’re willing to put in the effort.

It should be noted that you don’t have to run to do sprint interval training. It can be done on a bike, up the stairs, on a cardio machine, or with whatever training mode you prefer. Here’s what you can get out of sprint interval training, with protocols for making it happen.

BENEFIT #1: LOSE FAT FAST WITH SPRINT TRAINING

Research shows that repeated sprint training is the only form of conditioning to produce significant fat loss, and it does so in an amazingly small amount of workout time.

For example, a 20-minute protocol that has been tested repeatedly on overweight men and women led them to lose about five pounds of body fat and gain 2.2 pounds of muscle by the end of the three-month study. Trainees were beginners to exercise and they performed eight-second stationary bike sprints with 12 seconds rest, repeated 60 times.

Use It: A quick and potent 8-s. on/12-s. off protocol is ideal for novices. If you’re fit and active, try the Wingate protocol that starts with four all-out sprints of 30 seconds each with three to four minutes rest. Increase to six sprints total as you get in shape.

BENEFIT #2: IMPROVE COGNITION, BRAIN VOLUME AND PREVENT DEPRESSION

Sprint training makes your brain work better by decreasing inflammation in the brain and improving hormone balance. It also boosts mood and strengthens self-worth: after you blast through a series of repetitions that test your abilities, you feel more energized and capable.

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you don’t have interval training. It can b up the stairs, on a ca

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F A S T

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val Training

to run to do sprint be done on a bike, ardio machine

Use It: Try one-minute moderate-intensity intervals followed by oneminute active rest. Work at an intensity that feels challenging, but not painfully so.

BENEFIT #3: IMPROVE BLOOD PRESSURE AND HEART HEALTH

It’s a shame that endurance exercise got dubbed “cardio” somewhere along the way because it’s not the most effective way to improve heart health.

Comparison studies between sprint and endurance training repeatedly show better cardiovascular outcomes from intervals. For example, a 2011 study in overweight women showed increased stroke volume and a reduced heart rate, both at rest and during training, after four weeks of cycle sprints.

Other studies show lower blood pressure, and better arterial structure, with a decrease in chronic inflammation that damages heart function.

Use It: Wouldn’t you like your workout to be done in just two minutes? Scientists recently showed that a single two-minute sprint performed three times a week improved heart function to the same degree as the Wingate protocol described in #1. Do your two-minute sprint up the hill, on a bike, or by pushing a weighted sled.

BENEFIT #4: GET FASTER AND MORE POWERFUL

Sprint training will make you faster and help you get ready for the competitive race season. By increasing leg strength and improving your body’s ability to use energy and oxygen, you become more efficient. Plus, sprinting preferentially increases the size and strength of the powerful fast-twitch muscle fibers so that you’ll have a better final kick at the end of the race.

Use It: Try a decreasing distance workout on the track of 400, 300, 200, and 100 meters at maximal intensity. Rest four minutes after the 400, three minutes following the 300, and two minutes following the 200. Reducing the distance as you get tired will feel easier than workouts that increase distance as they progress.

Laanna Carrasco is a science and fitness writer for Poliquin Group in East Greenwich, RI. She has a background in personal training and is currently pursuing an MS in exercise physiology at the University of Central Florida.

www.rifitmag.com | volume two issue four

39

FITNESS

Marathon Running WELLNESS HEALTH

Both endure the same process of becoming fit enough to run the marathon, and there are no reasons to feel alienated after a long, strenuous training session

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FITNESS WELLNESS

T H E N E W C O U N S E LHEALTH ING

F O R

C O U P L E S ?

by Curt Davies

Relationships are hard work. Sometimes they can suck. But sometimes (most of the time, hopefully) you wouldn’t want to be with anyone else. No matter what relationship you’re in, everyone faces the same difficulties from time to time.

Arguments can happen. It’s normal, but shouldn’t be tolerated.

From this, I have decided to make a list of reasons marathon running, as a couple, can be the best thing you can do in your relationship. Literally, the best thing.

1. You’re in it together

Cheesy or not, it’s true. You’re not alone, nor are you with just a friend. You’re with someone you’ve dedicated your life to.

Someone who understands you. Someone who feels the same as you do about them.

You’re going to experience some rough patches, and times where you want to rip your partner to shreds, but it’s all part of the journey—the journey that you will be embarking on together. Together is the key word here. You’ll both smell and be dripping in sweat, but at least you’ll smell and sweat together. That’s all that matters.

Put all that behind you, and it can be fun. You’ll each have your own goals. You’ll be more empathetic with one another. If nobody can be bothered to cook, clean, or, as Sheldon says, “participate in coitus,” it won’t result in a fight. But it will result in a “put your feet up and watch TV for a while.” When times get tough, you’ll begin to appreciate one another more. Who needs conventional counseling anymore when you can run a marathon?

2. Anger outlet

Being angry is never a good thing. It sucks, and it’s the root of all evil.

Depict this. You’ve had a rough day. Your boss is annoyed that you didn’t finish your report on time. Your friends don’t have time for you right now. There’s absolutely nothing good on

TV for you to watch. You just got a bill from your credit card company that seems like someone’s playing a nasty trick on you. As you can imagine, you’re having a bad day.

Now, DO NOT let your anger get the better of you. Go for a run with your partner. Seriously. Talk with them. Discuss your feelings. Use this as an opportunity to show a bit of that good ol’ emotion. You’ll feel resoundingly better afterwards, and you probably won’t even care what your boss has to say. You could even turn it into a game; just don’t get fired.

3. Sharing travelling experiences

We know marathon running is a continuous, never-ending sport. If you’re lucky, you’ll be 90 before you consider taking a much-needed break. You don’t just run one marathon and stop there; that’s not how it works. If you’re a serious runner, you’ll run as many different races as you can. This means you’ll have to travel A LOT to other countries, states, and cities.

Just don’t forget to actually do something to remember the experience. Don’t spend your days away from home cooped up in your hotel room. Get out. Experience the culture. Do something you’ve never done before. Go skydiving. You only get one opportunity; don’t waste it. Do something fun with your partner—it’ll be worth it.

Conclusion

I’ve said it before, and I’ll say it again: marathon running is, in time, going to be something that couples participate in to grow, heal, and strengthen their relationship instead of conventional counseling. Think outside the box. Make your spouse read this article, from top to bottom. It could be the start to something far better than what you currently have, even if you feel your relationship is as healthy as you think it’ll ever be.

Curt Davies is a marathon enthusiast who found the mental edge needed to finish a marathon. He’s compiled some of his best tips into a free download you can get at his website at www.marathondriven.com.

www.rifitmag.com | volume two issue four

41

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S

WELLNESS

H

HEALTH

How to Read a Nutrition S O L V I N G

T H E

What do you look for when you’re checking out the nutrition facts on that macaroni and cheese box?

Whether you’re one to zoom in on total calories or total carbs, you might be missing the real picture.

Nutrition facts should be a part of your decision in what to eat or even what to buy. But interpreting the facts requires a bit of know-how, so make sure you aren’t misleading yourself.

UNDERSTAND THE POWER OF “SERVING SIZE”

The most important rule is to know your serving size and the number of servings in the package or can. If the label says “one cup” per serving size and “two servings per container,” that means there are two cups in the whole package. If you know you’ll eat the whole package by yourself, you are going to consume two cups (1 cup x 2 servings/container = 2 cups). That means that you must double all the nutrition facts measurements to know your total intake of each nutrient—the good and the bad. Using the mac and cheese example, eating the whole package means you will have consumed 500 calories, 220 of which are from fat. You will have consumed 24 grams of fat, of which 6 grams are saturated fat.

The only time you can avoid doing the math is when you eat the exact serving size that is listed. Always compare the listed serving size to how much food you think you’ll eat and compute calories from there.

CRACK THE CODE IN “PERCENT DAILY VALUE”

Confused by what all those percentages really mean?

The percentages refer to “percent daily value” and they’re a bit trickier to interpret. The FDA bases these percentages on a 2,000-calorie-a-day diet. Looking at cholesterol on the mac and cheese label, the FDA says that you are getting 30 milligrams per serving, or 10% of the recommended amount of cholesterol for a person eating about 2,000 calories per day.

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N I N T H

M Y S T E R Y

(Remember, you’re getting 20% if you eat the whole package.) So how do you know if 10% is a good or bad number?

For ease of explanation, let’s break this down into a guide that will help us look at a percentage and immediately know if it is high or low for one food source. The magic numbers are 5 and 20%. Anything listed in the percent daily value column that is 5% or less is a low number for nutrients. This is a good range for things that you want to limit (fat, saturated fat, cholesterol, and sodium), but too low for things you want to eat plenty of (fiber, calcium, and vitamins).

Anything listed as 20% or more is high. This is a bad range for things that you want to limit (fat, saturated fat, cholesterol and sodium), but a good range for things you want to eat plenty of (fiber, calcium, and vitamins).

Look at “Total Fat” on the mac and cheese label. The 18% daily value is close to the high point, but if you ate the whole package, you actually ate 36% of the recommended daily amount of fat (well above our benchmark of 20%). That amount, coming from just one source of food in a day, contributes a lot of fat to your daily diet. It would leave you 64% (100% - 36% = 64%) of your fat allowance for all other meals, drinks, and snacks you would eat that day.

If your daily goal is well below 2,000 calories for your weight loss plan, then use the percentages as a frame of reference (realizing you need to be below the percentages shown, per serving). Or, you may find it simpler to keep track of grams and milligrams instead of the percentages. The Nutrition Facts footnote gives a scale in grams and milligrams for recommended amounts of fat, cholesterol, sodium, carbohydrates, and fiber based on 2,000- and 2,500-calorie diets.

(This footnote does not appear on small packages where there is no room for it.)

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Facts Label O F

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The percent daily value also offers a great way to watch your diet without completely giving up your favorite foods. For example, if you ate one serving of macaroni and cheese but ensured you had a low fat intake for all other foods you ate that day, you made a successful trade off. When you really want a food that is high in fat, always balance it with healthy low-fat foods in the same day.

QUICK INTERPRETATION GUIDE • • • • •

Start at the top with Serving Size and Servings Per Container. Adjust all measurements below this point according to the serving size you will eat.

Look at the number of calories per serving (including how many calories are from fat).

Limit these nutrients: total fat (including saturated and trans fat), cholesterol, and sodium.

Get plenty of these nutrients: fiber, vitamins, calcium, and iron Use the % Daily Value to determine what is a high or low number for your daily diet. 5% or less is low; 20% or more is high.

Don’t just use the nutrition facts to track the nutrients you want to cut back on. Use it to track the nutrients you want to increase (like fiber, calcium and vitamins)!

Whether you’re a stickler for tracking every fat gram and calorie per day or someone who just wants a rough estimate of her daily nutrient intake, the nutrition facts label is a handy tool. Learn how to use it for foods you eat frequently and anything new that you are tempted to incorporate into your regular meal plan.

Article reprinted from SparkPeople.com

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HEALTH

4 Incredibly Simple Nutrition Rules T O

B E

L E A N

A N D

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by Laanna Carrasco, MA, Poliquin Group Editorial Staff

You’re not alone if you find yourself confused about nutrition. In light of the obscure nutrition recommendations from the government and outrageous claims from food marketers, sane and simple advice about what to eat is hard to come by.

protein sources as efficiently as animal proteins, a higher total protein intake is needed to achieve the same physiological effects. Simply, you may need to bump your daily protein goal up if you’re getting your protein from vegetarian sources.

What’s the solution to all this nutrition madness?

In addition, you’ll be hard pressed to get optimal levels of the amino acid leucine, which appears to be the most powerful stimulator of protein synthesis.

Seeds, soy, and some vegetables like watercress do contain leucine, but the concentration is small compared to whey protein or eggs.

You need an individualized approach that speaks to your energy needs and genetics, but that is based on science.

This article will give you four nutrition rules for a delicious and healthy way of eating.

#1: Eat High-Quality Protein At Every Meal.

Do you have to eat a high-protein diet to lose fat?

There are other fat-reducing methods, but higher protein, lower carb whole food diets consistently work well for the majority of people because they are very satiating and help manage blood sugar and insulin, decreasing cravings for carbs and sugar.

In addition, high-protein foods contain amino acid building blocks, which are used by the body to repair lean tissue and build muscle.

Preserving lean muscle mass should be a primary focus because it will maintain your metabolism. If you lose muscle, your body burns fewer calories daily, which is a main contributor to rebound weight gain on the typical calorie-restricted diet.

Eggs, beef, salmon, chicken, and whey protein are the five best protein sources because, like all animal proteins, they contain all of the essential amino acids and many other key nutrients for peak health.

#2: Use Plant-Based Protein Foods As Condiments.

You’re probably wondering where vegetarian protein sources such as seeds and beans fit into the mix.

These are nutritious, delicious foods that shouldn’t be avoided, but because the body can’t use vegetable-derived

One solution is to get the majority of your protein from animal sources, using vegetarian proteins as condiments.

Sprinkle ground seeds and beans on salads and sautéed veggies. Yellow peas, lentils, and fermented soy foods like miso and tempeh can add variety and flavor as well as a moderate amino acid profile.

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about fat within the context of the other two macronutrients, protein and carbs.

Plan every meal around a whole protein source and then add a fat and a vegetable or fruit. For example, if you pick eggs or salmon, your fat is already taken care of and all you need is some sautéed greens or a salad.

If you’re eating non-fat Greek yogurt, you could add some walnuts and berries, or opt for whole-fat yogurt instead.

Or say you are having a whey protein shake as a meal. Try blending some coconut milk, almonds, or half an avocado with some leafy greens or berries into your shake and you’re in business.

Laanna Carrasco is a science and fitness writer for Poliquin Group in East Greenwich, RI. She has a background in personal training and is currently pursuing an MS in exercise physiology at the University of Central Florida.

#3: Balance High-Quality

Protein With Fruits And Veggies.

One downside to a diet rich in protein is that people rarely eat enough fruits and vegetables. For example, a 2013 study from Tufts University found that subjects who ate more protein had more inflammation, most likely because their diets lacked fiber and antioxidant nutrients that help to eradicate oxidative stress.

The solution is to eat nutrient-rich vegetables at every meal. Top sources include the leafy greens such as kale and collards, or cruciferous veggies like broccoli, cauliflower, and Brussels sprouts.

Berries and other darkcolored fruits (plums and grapes) can also help fight inflammation and provide fiber.

#4: Eat Moderate Amounts

Of Healthy Fat At Every Meal.

There’s abundant evidence that proves that can be good for you.

The key is to choose natural fat sources, go for variety, and think

www.rifitmag.com | volume two issue four

47

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Buying Organic Foods

by Maryellen Fowler, Providence, RI

We all feel the pressure to buy organic produce; however, some non-organic foods are really safe to eat. We buy organic because the food is lower in pesticides and other environmental impacts, but buying organic foods are often much more expensive. So, are there non-organic foods that are safe to eat? Yes!

1. AVOCADOS: The creamy fruit has a very thick skin. It is protection from agricultural chemicals. Be sure to thoroughly wash the skin prior to peeling.

2. SEAFOOD: The USDA does not provide organic standards for fish and shellfish. Seafood labeled “organic” may not be safer; it may still contain contaminates, such as PCBs and mercury.

3. ONIONS: According to the Shoppers Guide to Pesticides in Produce, 98% of all non-organic onions were pesticide-free.

4. QUINOA: Quinoa doesn’t need pesticides because it

has bitter-tasting saponins, making the crop distasteful to pests.

5. PINEAPPLES: The tough, spiny skin keeps the fruit from absorbing agricultural chemicals.

6. SWEET CORN: The USDA found no detectable chemicals on all sweet corn samples. This also applies to frozen corn as well!

7. MAPLE SYRUP: Maple syrup is usually forest-harvested.

Pesticides are almost always NOT used in forest-harvested foods.

8. CABBAGE: Another member of the Environmental Working Group Clean 15, cabbage is low in pesticides because of its natural resilience to bugs. Once the outer leaves are peeled, it is safe to cook or eat raw.

9. MANGOES: They have a thick, inedible peel. Peeling would remove almost all of any chemicals.

10. KIWI: Although the skin is edible, you’re better off discarding it if you choose the non-organic route.

Whether you go totally organic or opt to mix conventional and organic foods, be sure to follow these tips:

some non-organic foods are really safe to eat.

• • • •

Select a variety of foods from a variety of sources.

Buy fruits and vegetables when they’re in season whenever possible.

Read food labels carefully.

Wash and scrub fresh fruits and vegetables thoroughly under running water.

Maryellen is a Fitness Instructor at CORE Center of Real Energy in Providence.

She has been a fitness professional since 1987 and is nationally certified in personal training, yoga, and fitness instruction.

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49

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FITNESS

On Being

Human

by Leah Franklin, Wakefield, RI

WARNING: The information contained in this article may be challenging to your present conception of reality. Read on at your own risk.

Many human beings have fallen out of connection with their inner teacher and healer. Intuition and knowingness is left to the psychics. In fact, we’re all making a living telling each other what to do; sort of amusing when you think about it.

When did we forget who we are and is it possible that we might have been created without this knowledge? A flower seed doesn’t wander all around town looking for clues on how to be a flower, or making choices about what kind of flower to be or if it should be a flower at all. That information is coded internally and the flower’s function (purpose) is to support that code by surviving.

OK, so maybe we’re a little more complicated than a flower, but as a creation of life, aren’t we also coded? Scientific knowledge tells us that the blueprint, our codes, are in the DNA. So what’s the problem? Why all the confusion on how to be a human? Oh yeah, we have free choice. This ultimately means that we get to create our own reality. We can create our own image of the

The brain actually observes thousands of bits of information, way too much for us to be consciously aware of.

WELLNESS HEALTH

world. Reality, in this context, is being defined as the images and experiences being presented to us externally.

We are observing our external reality continuously through our senses and choosing which pieces to respond to. The brain actually observes thousands of bits of information, way too much for us to be consciously aware of. In modern societies, external stimulus is constant and competing for our attention.

The demand to make a million choices every day has drawn most people out of their center, where the only true source of who and what we are can be discovered.

The solution to our confusion and the feeling like we’ve lost the manual to life is simple enough, but challenging, given the present state of disconnect for many. The beauty of truth is that it’s timeless and always right here. From the beginning of time, wise sages have talked about the need to “turn the light around.” What this means is that we all have an internal source of light. We can call this Life-Force energy, Qi, Prana, the breath of God. Whatever we call this light, it directly affects our DNA and life is an expression of it. Life-force shines out from all of us.

Turning the light around is the practice of shining that light inward to observe, contemplate and ultimately be present with our Source. The best way to turn the light around is to rest the mind on the breath and the breath on the mind. The internal cultivation of breath awareness cleanses the mind and focuses it on the primary forces of creation; this in turn is empowering to the individual. Along with our external programs for health, we will also benefit if we have a strong internal practice. Perhaps we can discover a great treasure, freely available and perfect: our breath.

Leah Franklin is a master instructor at Qi Masters Class where she teaches advanced Qigong skills for breath awareness and internal energy cultivation. Leah offers a 2-Day Breath Workshop on a continuous basis as an introduction and foundation for her QiBody Cultivation Program; an internal martial art designed to awaken, build and refine our energy system. To learn more, visit www.Qimastersclass.com.

www.rifitmag.com | volume two issue four

51

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

Ingredients • 1 lb - Supreme Ricotta Cheese • 1/2lb - Five Blend Pizza Cheese • ¾ cup - Grated Parmesan Cheese • 2 Eggs • ¼ cup - Plain Bread Crumbs • 1 tsp - Onion Powder

Directions 1. Prep spinach and sun dried tomatoes. Add all ingredients in bowl and mix 2. Place flat side of peppers down, leave stems on, just trim back 3. Cutting toward the top of the pepper, make an incision, remove top piece of pepper 4. Hollow out seeds 5. Fill Peppers with stuffing, pack tightly 6. Roll top in grated parmesan 7. Roast in preheated 350 degree oven until peppers are soft and slightly browned 52

RIFIT | Fitness, Health and Wellness

• 1tsp - Garlic Powder • 1 tsp - Fresh, minced Garlic • ½ tsp - Ground Black Pepper • ½ tsp - Salt • ½ ea - Lemon Zest from a lemon • 1/2lb - Baby Spinach, sliced thin/chop • 1/2lb - Sun Dried Tomatoes, ¼” diced

FEATURED NONPROFIT

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by Denise Robbin, Peace Dale, RI

“We make a living by what we get, we make a life by what we give.” – Winston Churchill Every business, no matter how large or small, is part of the community in which it operates. Our success is dependent upon our community, and in many ways, our community depends on us. Giving back is an important component of any business model, and for those of us in the fitness industry, it is built right into what we do. Helping people help themselves to live healthier, happier lives is the foundation of our business. Helping our clients and members to help others takes it one step further.

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A week-long FUNraiser for Breast Cancer takes place in October of each year, with specialty classes, a spin-a-thon, silent auction, raffles, and a Pink Partini celebration to top it all off. Last year, the Wounded Warrior project was added to Pink Week, in support of a member who had recently completely a “Walk across America” for our fallen heroes. February is Heart Health Month, with a number of events and activities that help raise awareness and funds for the American Heart Association; and in June, a whole team of members gets together to ride the Tour de Cure for the American Diabetes Association, with River Bend offering support from gathering pledges to hosting team trainings and cheering the riders along the course. Throughout

Our success is dependent upon our community, and in many ways, our community depends on us.

Health clubs, studios, gyms, running clubs, and outdoor bootcamps all provide ideal opportunities for individuals to participate in activities that are not only good for them, but that are also good for others as well. And while getting a return on a “doing good” investment is not the goal, there is no question that the business, its staff, and its members can ALL benefit from the goodwill generated by acts of kindness.

River Bend Athletic Club in Wakefield, RI has been in the business of helping others for 36 years. Like most fitness facilities, River Bend opened its doors with the intent of providing its members with a place to work out and make connections with other healthy-minded individuals. With the untimely and tragic loss of a young employee, members and staff banded together to establish a scholarship fund for local high school students in her name. What began as a racquetball tournament to fund a memorial scholarship eventually grew into a charitable foundation that continues to offer support and raise awareness for a variety of causes throughout the year.

the year, River Bend conducts coat drives, food drives, blood drives—even a teacup collection for the McAuley House’s fundraiser. River Bend is proud to be a host gym for the RI Special Olympics Weightlifting team, a sponsor of local sports teams, and a supporter of numerous community fundraisers.

The charities and organizations that River Bend chooses to support are often near and dear to its staff and members’ hearts. Beneficiaries change in response to community need and member interest, and fundraising activities compliment and support members’ fitness goals.

Working out for yourself AND knowing that everyone benefits from giving— those in need, those that participate, and those that help bring these two together.

Does YOUR fitness club give back? You might be surprised by what you GET when you give!

Denise Robbin is the Program Director at River Bend Athletic Club, located 316 Columbia Street in Peace Dale, Rhode Island.

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Sunday, April 12 8:00am Quonset Point Half Marathon/5K Quonset Point North Kingstown, RI

Sunday, May 10 10:00am Steps for Scholars 5K Run/Walk The Met School Providence, RI

Saturday, June 13 All Day Lung Force Walk Warwick City Park Warwick, RI

Saturday, April 25 8:30am Smithfield YMCA 5K Road Race Smithfield YMCA Greenville, RI

Saturday, May 16 8:30am Bone Frog Challenge Berkshire East Ski Area Charlemont, MA

Saturday, June 20 9:00am 4th Annual Esophageal Cancer Walk/Run Warwick City Park Warwick, RI

Sunday, April 26 8:00am Blackstone Valley Half Marathon and 5K Pawtucket City Hall Pawtucket, RI

Saturday, May 30 8:15am Fr. John V. Doyle School 1st Annual Golf Tournament Exeter Country Club Exeter, RI

Sunday, June 28 6:00am Independence Rhode Race Independence Park Bristol, RI

Saturday, May 2 9:00am BoldrDash at the Beach Scarborough Beach Narragansett, RI

Sunday, May 31 GOTRRI 5/10K Temple to Music at Roger Williams Park Providence, RI

Sunday, May 3 8:00am Cox Providence Rhode Race Downtown Providence

Friday, June 5 – Sunday, June 7 All Day Gloria Gemma GloriDays 44-Mile, Multi-Day Journey East Bay East Bay, RI

Sunday, May 10 9:00am Swamp Meadow Covered Bridge Half Marathon & 5K Foster Fairgrounds Foster, RI

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Sunday, June 7 Ocean State Tour de Cure URI Kingston, RI

Saturday, July 11 8:30am 39th Annual Citizens Bank Save The Bay Swim Date Newport Navy Base Newport, RI Saturday, July 18 9:00am Run with the Beavers Trail Race Casimir Pulaski Memorial State Park Chepachet, RI Sunday, July 19 7:00am Narragansett Bay Half Marathon and 5K Pierce Memorial Stadium East Providence, RI

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April 11-12, April 18-19, April 25-26 Visit our MindBody Online Event page for details

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CORE Center of Real Energy, formerly of 469 Angell Street, Wayland Square | volume two issue four 55

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