RI Fit Magazine - Volume 2, Issue 8 by Rhode Island Small Business Journal

H E A LT H

WELLNESS

BEAUTY

NUTRITION

LIFESTYLE

FREE

FIT

volume two issue eight

FITN

Upcoming

Featured Events E M B R A C I N G T H E FA L L

PLUS RI Fit News Local Fitness Enthusiast

FINDING HAPPINESS IN THE DAY-TO-DAY

F E AT U R E D : W H Y Y O U S H O U L D B E D R I N K I N G www.rifitmag.com Cwww.rifitmag.com O L D - P| R E Stwo S Deight J U I1C E | volume volume oneE issue issue one

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Are you suffering from toe pain and want to avoid a fusion? When Jack was 45 years old, he had been suffering with severe arthritis pain in both of his big toes for over 10 years. As an avid golfer, Jack became frustrated when his pain prevented him from walking the golf course and being able to fully drive through on his swing. Jack discovered Arthrosurface HemiCAP® implants, which restore one or both sides of the big toe joint depending on the location and amount of damage. Unlike a fusion, which eliminates all movement, the Toe HemiCAP® systems can relieve pain in the joint while still maintaining a natural range of motion and movement. Jack had outpatient surgery, receiving one HemiCAP in each of his big toes. He reported a significant decrease in pain just 12 days following his surgery and was back running only one month after the operation. Three years later, Jack is still pain free, golfing regularly and has greatly improved his fitness level, losing over 40 lbs!

Jack Actual Arthrosurface Toe HemiCAP® Patient

ft) versus le ( n io s u f l toe s (right) n io t A traditiona lu o s ® e HemiCAP c a f r u s o r h t Ar

Watch Jack’s story and find a doctor in your area that currently uses Arthrosurface® products. www.arthrosurface.com/jack www.rifitmag.com | volume two issue eight

Actual Arthrosurface® patient shown. Individual results may vary. Seek professional medical advice for specific personal care.

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FIT FITNESS HEALTH WELLNESS

from the editor Hello Readers, I hope your summer has been full of excitement and relaxation! Mine certainly has been busy. While vacationing in Maine I embarked on my first solo-hike up North Traveler Mountain in the north woods of Baxter State Park. It was not the largest mountain that I have ever summited but the challenge was to accomplish it alone. I recall the woods were quiet, and the only thing that stood between me and the synonymous black bears were moss covered branches and a tiny bear bell that jingled on my pack. The hiking guide I referenced read that the path would clear about a half-mile in and I would be exposed most of the way up the mountain with heights being a fear of mine, I somehow carried on. Small rocks scuffed below my feet and the sky opened up around the half-mile mark, just as my guide stated. The mountain loomed to the left as the wind began to pick up and I found myself completely in the open as I climbed. I remember the fears that crept in -Was it too windy? Would I slip and slide down the steep edge? Am I strong enough? From my experience, I realized that fears seemingly come out in moments of hardship that of which not only come out in intense situations but in everyday life as well. But, the joy of doing things that present challenges is to overcome and to grow from those experiences. It takes understanding why you want to accomplish something in order to move past the words in your mind, allowing you to take another step forward. Embarking on new challenges, even if it is running your first 5K (follow some tips on pg. 21) or training for a triathlon (get some inspiration from everyday triathletes on pgs. 24 and 26) will allow you to grow in all areas of your life. If you remember that everyone has overcome obstacles in the past, much larger than luminous mountains, you are able to see that you have the strength to conquer more than you think. You also don’t always have to stray far from home to be challenged. You can signup for incredibly inspiring events like the ones we’ve feature in this issue. Most of the events stem from the hardships of other individuals and were established in remembrance of how they have inspired others - use their stories as your fuel. This issue also encompasses how to find balance during the changing of seasons and offers tips on how to make the shift into Fall a little easier (read more on pg. 13). Taking the time to plan accordingly and keeping yourself organized will also best prepare you for anything that lies ahead. Focus also plays a big part in overcoming life’s obstacles (read more on pg. 41), if I were to focus on the wrong things while climbing the highest volcanic mountain in Maine, I would not have had the opportunity to see the vast landscape and 360 degree view of the north woods. I hope you enjoy the knowledge we’ve presented and I hope that you find a new challenge, know your why and accomplish it! Best,

Ralph Coppolino Founder Gil Lantini Founder Mike Casale Senior Designer Amanda Repose Editor Rob Gonsalves Senior Account Manager Interns Lauren Bansbach Yadira Campos Andrea Canavan Marcella Giacoman Autumn Harrington Katherine Hickey Caitlin Williams Contributing Writers Eric Longergan Michael Mollis Dr. Michael Gottfried Patrick O’Rourke Lori Cipolla Ben Aalvik Tim Sullivan Stephanie M. Cyr-Engro Judah Boulet Jen Stott and Claudia Espaillat Dr. Kate Siner Dr. Lauren Hedde www.facebook.com/rifitmag twitter.com/rifitmag 401 831 7779 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue, Suite 24 Johnston, RI 02919 ©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine

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contents

volume two issue eight

Inside This Issue

10 Local Fit News 12 Fall Favorites

13 Apple Picking in Rhode Island 14 RI Fit Kids 16 Embracing the Fall: Upcoming Featured Events 18 Fall Ahead With These 5 Tips for the Season 21 Start Running Smart Running 22 Local Farmer’s Markets 24 Tri’d-and-True

26 Fitness Enthusiast: Patrick O’Rourke 27 Back to Running 28 Fitness on South Main 30 Why You Should Be Drinking Cold-Pressed Juice

32 You Are Not What You Drink 36 It’s Not Always About Getting the Right Number 38 Why Your Diet Does Not Work 39 Here’s to a Stress-Free Fall 41 Finding Happiness in the Day-to-Day

ON THE COVER H E A LT H

WELLNESS

BEAUTY

NUTRITION

LIFESTYLE

FREE

42 RI Fit Bits

FIT

43 Featured Nonprofit: Harvest Kitchen

Upcoming

44 Must Have Fitness Products

E M B R A C I N G T H E FA L L

46 Events

Featured FIT

volume two issue eight

FITNESS HEALTH WELLNESS

Featured Events

PLUS RI Fit News Local Fitness Enthusiast

FINDING HAPPINESS IN THE DAY-TO-DAY

F E AT U R E D : W H Y Y O U S H O U L D B E D R I N K I N G Cwww.rifitmag.com OLD-PR ESS D one J U I1C E | volume oneE issue

Upcoming Fall Events in RI Why Drink Cold Pressed Juice

36 www.rifitmag.com | volume two issue eight

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Local Fi

4TH ANNUAL LATIMER 5K RUN/WALK

The Steven K. Latimer Memorial Foundation recently announced its Fourth Annual Steven K. Latimer Families Against Violence 5K Run/Walk will take place on Saturday, September 26, 2015, at Roger Williams Park, Temple of Music in Providence. The race began in honor of Steven Latimer, who was murdered in 2011, just two days before his 24th birthday in a senseless act of violence. The event brings families and communities together for a day of peace, and serves to not only honor Latimer, but the countless other sons and daughters who have lost their lives due to violence. Proceeds from the event will go toward the SKL Memorial Foundation, which funds scholarships to Rhode Island children who have either lost a parent, guardian and/or loved one due to violence. The Foundation also supports different community services that are geared towards inspiring our youth to make better life choices and offers programs to help keep them off the streets and doing positive things. Myra Latimer-Nicholas, Steven’s mother who established the Steven K. Latimer Memorial Foundation believes that the issue concerning senseless acts of violence is not confined to certain neighborhoods. “No parent ever wants to have a door knock or a doorbell ring either late at night or very early in the morning with the police on the other side of their door,” she said. “Losing a loved one to violence is horrific and heartbreaking. It steals lives and

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destroys families. Children are left behind, with life as they know it interrupted and their futures uncertain. When something like this happens, it leaves a void in that family that can never be replaced.” The 3.1-mile race tours the Roger Williams Park area. Last year’s event generated nearly 200 runners -- many of them continuing to support the event even during torrential downpours. This year, the SKL Memorial Foundation foresees even more support for their cause than last year and is hoping for better weather. Online registration is open until Thursday, September 25th. To either register online or to print a mail-in registration form, please visit www.sklmemorialfoundation. org/registration or go to www.raceit.com and search under the “Events” tab. T-shirts will be provided to the first 200 preregistered participants. Walgreens and Counseling Services of Rhode Island are Gold Sponsors for the event. Walgreen’s recently held a fundraiser to help generate additional awareness and funds for the foundation. Other sponsors include Pawtucket Credit Union, Coca-Cola and BankRI. The committee seeks volunteers, donations (both in-kind and financial) and corporate and media sponsors to help fund the event. As Latimer-Nicholas noted, “It’s never too late to become a sponsor or make a donation, be it in-kind or monetary. We are always looking to join forces with those of like mind looking to make a difference in the lives of our youth.”

it News 2nd Annual Performance Physical Therapy

5K RUN/WALK We’re back, and better than ever this year! Don’t miss this great race and fun-filled event for the whole family. The race will be held on Saturday, October 31st in East Providence, Rhode Island. The race begins at 10 am and the cost for the race is $25 for pre-entry. Registration on the day of the race is $30. A discount will be provided for elementary, middle and high-school students at $10 per person and the race is free for kids ages 10-years and under. Performance Physical Therapy is proud to partner with The Ronald McDonald House of Providence’s Women’s Classic 5K on Sunday, October 11. Sign-up for both races and receive a special race discount of $40 for both races. The $40 combination registration is only available until October 1st so sign-up in advance! Best Costume Award: Costumes are encouraged but not mandatory. To help get in the Halloween spirit, we will have a prize for the best costume on race day. So, if you have a great costume idea, strut your stuff and you may win a prize! Team Competition: Team scoring will be available this year. So, if you’re part of a running club, a school team, or if you want to create a team make sure you enter your team name during the pre-registration process. Top 3 teams with the fastest times will receive a prize. Day of entries for team competitions are not permitted; you must pre-register by October 10th to be eligible. Free kids races for kids aged 10 and under! For more information, please go to our website at www.performanceptri.com and click on the link for the 5K.

www.rifitmag.com | volume two issue eight

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orite our fav y s i t a Wh al? fall me healthy quash Spaghetti S y have a r famil u o y s e Do ? eck adition fall tr pshire to ch am H ew N to p u Heading foliage. in Swansea out the fall - Jen, age 41

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Apple Picking in

Rhode Island

Dame Farm Johnston, RI Three generations of Dame Family Farming also provides pumpkin picking and fall décor. www.damefarmandorchards.com Elwood Orchard North Scituate, RI Nectarines, Asian pears, pumpkins and winter squash available. They carry mostly certified organic products including apple cider. www.elwoodorchard.com Barden Family Orchard North Scituate, RI Sweet corn, nectarines, pumpkins and tomatoes. www.bardenfamilyorchard.com Phantom Farms Cumberland, RI Over fifteen apple variations including: Macoun and Honeycrisp. Also available are squash and giant pumpkins in the fall. Enjoy their country café and bakery, garden center and gift shop. www.phantomfarms.com Hill Orchards Johnston, RI Apples, peaches, cider, pumpkins, fall decorations and Christmas trees when in season. Horse-drawn hayrides through the pick-your-own orchard, scheduled on selected weekends in September and October. www.hillorchards.com

Jaswells Farm Smithfield, RI Apples, blueberries, Christmas trees, fruit and specialty baskets, gourmet chocolates seasonal vegetables and pumpkins available. www.jaswellsfarm.com Steere Orchard Greenville,RI Pick-your-own apples, peaches, pumpkins, gourds, squash, corn, homemade jams and local produce. Free hayrides on the weekend. www.steereorchard.com Harmony Farms Harmony, RI Six acres of blueberries, two acres of apples, one acre of peaches peaches and a pumpkin patch. The farm stand offers herbs, gourds, honey and more. www.harmonyfarmsri.com Knight Farm North Scituate, RI Apple picking and hayrides available. Enjoy a hearty country breakfast or lunch in the restaurant. www.knightfarm.com Appleland Orchard Greenville, RI Wide variety of apples, peaches, cider, donuts, pies, candy, caramel apples, gourmet chocolate apples, local RI honey, New England made maple syrup and apple wine. www.applelandorchardri.com

Rocky Brook Orchard Middletown, RI Pick-your-own apples, peaches, and quince. Low trees for toddlers to pick. Bring a picnic and enjoy the scenery. www.rockybrookorchard.com Salisbury Farm Johnston, RI Pick-your-own crops, including strawberries, raspberries, and pumpkins. Free hay rides on weekends. Home of New England’s original Corn Maze. www.salisburyfarm.com Sunset Orchard North Scituate, RI Eighteen varieties of apples and a small variety of peaches, nectarines and Italian plums. Narrow Lane Orchard North Kingstown, RI Purchase firewood, honey, flowers, eggs, as wells as empty bags to take with you into the orchard to fill with delicious apples, peaches, nectarines, blackberries and pumpkins.

For More Information Visit: www.RIFitMag.com www.rifitmag.com | volume two issue eight

Transitioning the Family from Summer to Fall

RIFIT | Fitness, Health and Wellness

When school is back in session it is easy to forget the energy and liveliness we have in the summer. Summer seems to come to a screeching halt once school is in session, which can be a difficult transition for the whole family. In order to ease the shift from sleep overs, lazy beach days and ice cream before dinner, to a back-to-school, fall routine, follow these tips for a healthy, successful school year for the whole family.

Sleep Schedule

First and foremost, sleep is one of the most essential aspects of remaining healthy. The right amount of sleep can ease stress and make you better prepared to begin refreshed once that alarm goes off. A few weeks before school begins, set a bedtime slightly little earlier each night until everyone is back on their typical sleep schedules. According to Atlanta cardiologist David E. Montgomery, MD, young children should be clocking 12 hours of sleep while teenagers should be getting roughly 9 hours of sleep and adults should get 7 to 8 hours of sleep at night. By using this gauge, you can get everyone better prepared for the start of a new school year.

Meal Preparation

Summer dinners can be simple, throw a few things on the grill here or eat pizza for dinner there; when you are transitioning back into everyone’s sports schedules, doctors’ appointments or other activities, the best way to prepare for the chaos is to prep your meals for the week. On the weekend, take a few hours to shop and prepare for the week ahead. You can even begin during the summer by preparing bulk meals which can be stored in the freezer and easily reheated on busier nights during the week.

Meal Prep Tip

There are a ton of fresh fruits and vegetables available locally during the summer. Spend some time on Saturday morning with the family and visit a local farmers market. Involve your kids in the process of choosing what they would like to prepare so they can get excited about eating what they have foraged. Fresh vegetables always make for great soup add ins in the fall or big batches of homemade pasta

sauce can be made into quick and healthy meals throughout the year, you can even involve your kids in that process as well. Muffins are great reheated throughout the week and make simple, grab-and-go breakfast options. Preparing snacks or meals before also allows you the benefit of controlling the amount of sugars or ingredients that go into meals.

Family Calendar

Begin a family calendar with everyone’s appointments, extracurricular activities, and even schedule in family time on the weekends so everyone knows who is going where and when time is meant for family. Even begin a fall chore chart that your kids can maintain throughout the year. It’s never too late to start them on simple chores that will also help you through the transition back into the fall.

Remain Active

Making sure that everyone is active every day will help your family stay fit. Visiting the park for dinner while the weather is still enjoyable, going swimming at a local indoor pool or even making a chore out of walking the family dog before or after school will help them develop lifelong habits of remaining active as they grow.

Limiting the Use of Electronics

Summer can make your children more apt to have more time for fun. In order to bring them back to their routine, start just as you did with their sleep schedule and slowly ween them off media time. This will allow them to switch their focus back to their school work or extracurricular activities. When school is back in session it is easy to forget the energy and liveliness we have in the summer. Try to always foster the summer’s energy by helping your children to pursue interests other than school learning and help them find activities that fill them up. Always remain ahead of the game by focusing on preparation and organization, although it takes a little time, it will help the whole family develop healthy, long-term habits.

www.rifitmag.com | volume two issue eight

Embracin

CVS 5K

BoldrDash

For 26 years, the CVS Downtown 5K has hosted an annual race in Providence where amateur and elite, USATF runners participate in the same event. On Sunday, September 20th, thousands of people across ages, running abilities, and the nation attend the USATF champion 5K race and other running events that raise money for New England Charities. The race’s purpose is to bring together and inspire a community for running, with the opportunity to witness some of the most elite, often Olympic, athletes.

More of a physical and mental challenge than a race, BoldrDash dares participants to run through a timed, 3-4 mile obstacle course, ranging from mud, 8-10 foot walls, and slip n’ slides. This year on October 3rd and 4th in Exeter, Rhode Island the course will include over 27 obstacles and entertainment after the course. Over its 5 years running, BoldrDash has sponsored many local charities, schools, and non-profits with a focus on families and kids.

S unday, S eptember 20th

Last year on its 25th anniversary, the CVS Downtown 5K attracted 7,000 runners, not including over 600 volunteers and families cheering on the sidelines. The event includes the main USATF 5K race, the Tufts Health Plan High School Inspirational 3K, and over 21 youth races of varying distances. All races start and finish on Francis Street, located on the south side of the Rhode Island State House. Men’s and Women’s teams and individuals in the USATF 5K race compete for honors and prizes varying from $150- $7,000. The race also invites corporate, club, family, and friends teams to compete. The Tufts Health Plan High School Inspirational 3K invites high school student teams to run in costume and compete. Winners with the best costumes and high school spirit will win new track uniforms for their high school. The youth races invite runners ranging from the youngest enthusiasts, 1-year olds, to middle school students with to participate in varying distances. Elementary and Middle schools are also encouraged to create teams, and schools that finish 25 or more runners will qualify to win one of ten $500 raffle prizes. Music performers and bands will entertain runners and observers alike along the race routes. To register and for more information including volunteering, visit the CVS Health 5k website at http://www.cvsdowntown5k.com/info.

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October 3rd and 4th

Although a race, BoldrDash considers everyone a winner in their obstacle course and encourages its participants to challenge themselves and support local charities. The yearly obstacle course provides opportunities for non-profits to raise money and volunteer beyond participating in the race itself. For the 4th consecutive year, BoldrDash will support the J. Arthur Trudeau Memorial Center and Pathways Strategic Teaching Center whose members volunteer to stuff packets, sell merchandise, and prep the course. Specific times are designated for “elite” participants who want a rigorous challenge as well as alternative courses for children ages 4-12. Teams are encouraged, and receive special registration discounts for groups of ten or more. Full-time college students and veterans also receive a discount upon showing a valid id. All registered participants receive a t-shirt, a medal, and for those over 21, a free beer upon finishing. To prepare, BoldrDash also offers outdoor “boot camps” every Sunday at 8:30am at Yawgoo Valley Ski and Waterpark. Boot camps are $15 per session. Former participant Ed Ciccione described his experience as “by far one of the most fun and challenging races I have taken part of. I would without a doubt recommend others to participate in this race, and I would repeat the course just to try the slip and slide again.” For more registration and more information, visit the BoldrDash site at www.boldrdash.com.

The Fall ng UPCOMING FEATURED EVENTS

Jamestown

Glora Gemma 5K

October 3rd and 4th

Support breast cancer awareness month on Sunday, October 4, at The Gloria Gemma 5K Run/Walk in Providence, Rhode Island. The 5K race is part of the Gloria Gemma’s Run/Walk series and is their largest fundraiser. In past years, the event has raised over $250,000, for the Gloria Gemma foundation. This year, their goal is $300,000. All funds raised in the event support free breast cancer programs and services throughout the Rhode Island community.

Half Marathon

The Jamestown Half Marathon sends runners through vivid landscapes down winding roads, past historic Watson farm and into the village community of Jamestown with small shops and quaint restaurants. The course spans most of historic Conanicut Island and finishes with the backdrop of the Pell Bridge, New England’s largest suspension bridge, and Narragansett Bay. Certified by the USATF, USA track and field that of which ensures accuracy in distance. The race is held on Saturday, September 19 and begins at 6:30 am. Partners include Clif Bar, Narragansett Creamery and many others. The Jamestown Half Marathon is part of a three-race series where runners have the ability to explore the most scenic landscapes of Rhode Island beginning in Downcity Providence in May. Those competing in all three races are able to compete for the Triple Crown Trophy. The last race of the three-part series will finish in October with the Ocean State Marathon where runners will travel through Narragansett. Runners have the option of choosing to partake in the marathon, half marathon or 5K. The course follows the coastline of Narragansett Bay as it weaves through the seaside community of Narragansett. It starts and finishes at Narragansett Town Beach, home to surfers and beach-goers alike.

S unday, October 4th

Specifically, the Gloria Gemma Foundation will use this year’s funds towards their Pink Spirit Program. The program’s mission serves to educate, promote community outreach, and foster “pink spirit” about breast cancer awareness across Rhode Island. The 5K Run/Walk invites competitive athletes, walkers, and runners to show their support and “pink spirit” through historic downtown providence. Prizes will be awarded for teams and individuals with the best “pink spirit” wear, and fastest times. Gloria Gemma’s Run/Walk series also include the Kid’s Fun Run and Pink Pump Palooza for families and participants earlier in the day. The Gloria Gemma Run/Walk series is part of Gloria Gemma’s larger breast cancer awareness event, Flames of Hope: A Celebration of Life, the largest breast cancer awareness event in the Northeast. The event takes place throughout Columbus Day weekend with special speakers, music, illumination processions, education materials, health screenings, and other activities in Providence. The Gloria Gemma Foundation was established in 2004 in memory of Gloria Gemma, who lost her life to breast cancer. The foundation hosts many fundraisers and support programs for Rhode Island women with breast cancer. One in six Rhode Island women will develop breast cancer in their lifetime, higher than the national average. For registration and donation information visit the Gloria Gemma Foundation page at www.gloriagemma.org.

www.rifitmag.com | volume two issue eight

FITNESS

Fall Ahead WELLNESS HEALTH

With These 5 Tips for the Season by Lori Cipolla, RI

Don’t let the cooler days approaching set your fitness routine backwards. Instead, move into the fall with a plan. Like most circumstances, if you want to be successful, you need to be prepared. It can be beneficial to change up your routine and try new things. The winter weather comes fast, therefore, taking advantage of what Mother Nature has to offer in the fall can be helpful in maintaining a healthy routine for the winter. Whether you are going on a trail, bicycling or simply taking a jog through the neighborhood with a friend, the beautiful foliage is certainly something to enjoy. Colorful scenery mixed with slightly cooler, crisp air can be uplifting all on its own. Below are tips to help you stay consistent with your workout routine and keep you healthy and happy.

1. Watch the weather before you head out. Rhode Island’s

fall season can bring a variety of weather changes. You may need to have an alternate plan if weather conditions make it impossible for your activity of choice. If it should snow during your workout, move your routine to an alternative workout that is indoors. You don’t want to risk injury.

2. Dress for the occasion. Always make sure you are properly dressed. Dressing in layers is always a good option this time of year. As you warm up, you can shed layers. An optimal choice for performance fabric is moisture wicking fabrics. It draws sweat from your skin to the outside of the fabric allowing you to stay warm. Although temperatures may seem cooler than summer months, please remember to wear your sunscreen. Cloudy and overcast weather can also be misleading of harmful UV rays. 3. Bring a friend! Boredom can be the fastest killer of “feel good” vibes. Accountability can be key in keeping you going

and helpful in remaining consistent to the task if you are committed to a friend or a group of them. That friend can be

RIFIT | Fitness, Health and Wellness

anyone including a spouse, coworker or family member. As long as you can rely on holding each other accountable, it works!

4. Keep your eating habits in check. Research has shown

individuals typically increase their daily calories starting in the beginning of fall which will then carry out over through the winter months. Knowledge is power, go into the fall months with prepared shopping lists and healthy recipes planned for the majority of your meals. Pick a couple of days of the week where you meal prep for roughly 3-4 days ahead. Start your mornings off fueled with a nutritional breakfast that includes lean proteins, healthy fats and complex carbohydrates. Avoid items that are processed or contain added sugars.

5. Find your motivation. If there is something that will keep you committed to your routine focus on it, or find something that will motivate you. It can be absolutely anything! Maybe you’d like to look your best for holiday festivities that will be here before you know it, an upcoming wedding, a school reunion or family portrait session and/or anything else that could be coming up. Vision boards are also a creative and fun way to remind you every day of your goals and aspirations. Remind yourself that seasonal changes should not be an excuse for your workouts to suffer; consider the new season as an opportunity to revamp your routine. When you awake in the morning to a darker, cooler day, don’t hit snooze button, don’t feel discouraged and focus on your motivation. Get up from bed knowing you are prepared and ready to take on the day. Best of luck embracing the change of season! Lori Cipolla from Cranston, RI Certified Personal Trainer and Sports Nutritionist. She is a figure athlete, wife, mom of 5, Brand Ambassador for Fitmark Bags and www.elite1fitgear.refersion.com/c/8f40. She can be reached at lcipolla99@gmail.com, www.stayfitmomof5.com

FIND YOUR BOLD REGISTER NOW KIDS - August 9, 2015

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MUD - October 3,4, 2015 Yawgoo Valley Ski Area, Exeter, RI

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P I L AT E S makes the ordinary person feel

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FITNESS

Smart Running WELLNESS

Start Running

by Eric Longergan, RI

At Rhode Runner our favorite program we’ve created is our Beginning Running Group. We start from scratch and train folks to complete their first 5K. On June 13th, our spring group completed the Gaspee Days 5K! So in honor of our Beginning Running Group finishing their first 5K we thought we’d share a few tips about training for your first race, here are some things our group learned during their training.

Start With A Run/Walk

To reduce injuries and increase confidence starting with a run/walk program is key to building up to your first 5K. With our program we start with one minute of running followed by one minute of walking 10-times. Throughout your 12-week training session the running time will increase and walking time will decrease. When you reach the end you’ll find it easy to complete your first 5K!

Meet Up With A Group

Running with friends is always way easier! Meeting someone helps hold you accountable and give you someone to chat with while working out. Don’t have any friends who run? Well, we’ve got plenty! Join our beginning runner group and you’ll meet folks who are just starting out on the same journey.

Dynamic Warmups Can Help Nip Injuries In The Bud

Warming up properly is one of the most effective ways to reduce injuries. Walking and static stretching are not enough to warm-up the muscles for running. Physical Therapist, Mike Silva, of Foundation Performance recommends a including a few exercises such as:

HEALTH

Tigger Walk - Named after the Winnie the Pooh Character the tigger walk is where you walk across a room or 10-15 steps trying to get as high on your toes as possible. This activates the back of the leg and bottom of the foot.

Heel Walk - Just as it sounds you’ll walk across the room or 1015 steps with your toes pointed up as far as possible to activate the shins and stretch the calves. Hamstring Kicks aka Monster Walk - Pull your knee to your chest kick your foot out until you feel a gentle stretch behind knee. This will activate that hamstring muscle so you’ll be ready to run. These are just a few great exercises to add to your warmup routine to check out a video of a few exercises visit: www. foundationperformance.com

Invest In Good Footwear “Yeah, yeah you’re just saying that cause you sell shoes!” Whether or not you buy your shoes at Rhode Runner (we suggest you do!) it’s important to find a shoe with the proper support and fit characteristics. Your local run specialty store is a great resource as we’ll provide a gait analysis to find you the most comfortable shoe possible and answer any running related questions you may have. Enjoy Yourself!

Beginning to run can be a very challenging endeavor but when you cross the line at your first 5K it’s well worth the effort! The key to having a good time is to relax, meet new folks and be open to new challenges. Remember the first step is always the hardest! If you would like to take part in our Fall Session of the Beginning Running Group shoot me an email at eric@rhoderunner.net or stay tuned to our website, www.rhoderunner.com.

Meeting someone helps hold you accountable and give you someone to chat with while working out. www.rifitmag.com | volume two issue eight

Farmers Markets

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Jamestown Farmer’s Market 4pm-7pm Fort Getty Pavilion, Jamestown Through August 31

Goddard Park Farmer’s Market 9am-1pm 345 Ives Rd, Warwick Through October 30

Woonsocket Market 3pm-6pm Thundermist Health Center 450 Clinton Street, Woonsocket Through October 27 Providence/ Downtown Market 3pm-6pm Kennedy Plaza, Providence Through October 27 Aquidneck Grower’s Market 2pm-6pm Along the shaded walk Memorial Blvd. and Chapel St., Newport Through October 31 Whole Foods Cranston Farmer’s Market 3pm-7pm 151 Sockanosset Cross Road, Cranston Through October 22

Hope Street Farmer’s Market 9am-1pm 1059 Hope Street Providence Through October 31 Coastal Grower’s Market 8:30am-12:30pm Historic Casey Farm 2325 Boston Neck Road, Saunderstown Through October 31 Fisherman’s Memorial State Park Farmer’s Market 9am-1pm 1011 Point Judith Road, Narragansett Through October Knight Farm Farmer’s Market 12pm-3pm Knight Farm, North Scituate Through October 25

SUNDAY

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East Greenwich Farmer’s Market 2pm-6pm 101 1st Ave, East Greenwich Through October 5

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FITNESS WELLNESS HEALTH

‘TRI’d-an

M aking T raining for a

by Michael Mollis, RI

Let’s face it, life just gets busier the older we get. Not until we are fortunate enough to retire on that million dollar yacht and cruise the world, do we get to really slow things down. So, how do we fit in what we enjoy to do into our hectic schedules? A major problem we make is placing our health too far down that to-do list. Our health needs to take a balanced precedent over everything else. Keyword: Balance. I am a 29 year old husband, father, EMT, and entrepreneur. Busy doesn’t even begin to describe my life, so you can imagine how important a healthy and balanced lifestyle is to the quality of my life. Which is why a few years back, I slowly began developing sustainable workout routines revolving around my passion for triathlons. Triathlons are very fascinating, unique sports. It’s one where you’re ultimately up against yourself, pushing yourself each mile when the going gets tough and you want to toss in the towel. It also involves three different sports: swimming, cycling, and running, with each of them separated by the tricky transitions.

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First and foremost, let’s just say less is more! Don’t get wrapped up in over-training due to a fear that you won’t be prepared for the big race. Listen to your body and nurture it just as much as you are exercising it.

Unless you’re going to be a competitive triathlete, there is no need to make training your top priority. The purpose of getting into the triathlon sport should be for fun and setting personal goals. It should also be an achievement you set ahead for yourself and continually, gradually, and sustainably work towards, while simultaneously enjoying the journey and taking care of your mind, body, and spirit the best way you know how. Most of us have a family, a career, and a life to enjoy to the fullest, so don’t neglect any of these areas by

Try getting in most of your the morning; a time of day that t anything else

FITNESS WELLNESS HEALTH

nd-True

T riathlon S ustainable

getting caught up in the wrong meaning of triathlons -- or any sport for that matter.

A simple, sustainable training plan for all beginner triathletes and fitness enthusiasts is extremely important. Obviously, based on your current schedule with family, work, travel, and whatever else life throws at you, a custom plan is a must and you will have to come up with that on your own. However, a good, solid foundation is key to being able to withstand training over a long period of time; preferably well into your old-age: gray-haired and wrinkly but still swimming, biking, and running! Whoo hoo! • Run (at a comfortable pace) 5-10 miles per week. • Bike (road or mountain) 10-20 miles per week.

mileage and workouts early in typically doesn’t take away from e in your life.

• •

Swim (pool and open-water) 1-2 miles per week. Resistance training (free-weight, cables, and/or body-weight exercises) 3-times for 30 minute sessions per week.

Try getting in most of your mileage and workouts early in the morning; a time of day that typically doesn’t take away from anything else in your life. Otherwise, get creative and get your workouts in on the weekends with the family. For instance, a family outing on the bike path, tread some water in the pool with your kids, or do an obstacle course of pullups, push-ups and dips at the playground with your kids. Not only will you get your workout in, but you’ll be spending quality time with the ones you love and being a great role model for those around you. In addition to exercise, eat healthy and keep hydrated! Keep it simple, make it fun, and go hard with whatever you are doing, but take care of yourself. This is what works for me and has been proven to boost all areas of my life. It is my TRI’d-and-True formula… what’s yours? www.rifitmag.com | volume two issue eight

Patrick O’Rourke City/Town of Residence: North Kingstown, RI Age: 47 Occupation: Firefighter Your sport or fitness activity: Triathlon Recent events you’ve participated in: Cox Half Marathon, Newport 10 Miler, Patriot Half Iron Triathlon and Panasonic New York City Triathlon. What is your proudest fitness accomplishment? Completing Ironman Florida in 2011 (2.4 mile swim, 112 mile bike ride and a 26.2 mile run) and finishing in 10 hours and 57 minutes. A close second would be the “Escape from Alcatraz” triathlon in San Francisco in 2012, it was really cool because you were able to jump off the ferry at Alcatraz Island and swim into 53 degree water with professional and everyday athletes. It was also a beautiful, scenic course full of challenges. What motivates you? I can be very competitive and that usually motivates me to train extra hard. I want to ensure that I don’t just finish, but I finish strong. Tell us something about yourself that many people may not know: I love 80’s hair bands and I am a dessert freak! Best thing about living in RI: The ocean and beaches of course! I grew up in Newport, RI and have always been near the water and love to go fishing, spear fishing, kayaking and paddle boarding. Spring to Fall is perfect time to be outside training. I rarely train inside once the weather starts getting nicer; running, biking and swimming outdoors is so much better!

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Words to live by: Have fun, be the best you can be and don’t sweat the small stuff! Fitness tip for RI Fit Readers: Find something enjoyable that you love to do. If it’s racing, get a plan or a coach if possible. Log all of your workouts so you will be accountable and it will make it more difficult to skip one. Set a goal and have positive thoughts about the outcome. It’s also important to balance training with family life and other commitments. All of these things can make your race day much more enjoyable.

FITNESS

Back to Running WELLNESS HEALTH

by Dr. Michael Gottfried, RI

There’s a common misperception that running is one of the worst things you can do for your back. Truth be told, our bodies can handle the shock of running if perfectly aligned. Yet through the sedentary nature of many occupations, poor posture and other factors, few people do have perfect alignment. Though it may be a little self-serving, starting your running program off with a visit to your local chiropractor can be a wise preventative move. Of course, the right footwear is critical in minimizing the impact to your back. Not only do you want to find the right pair of shoes, but you want to replace your running shoes on a timely basis. The usual recommendation is to replace your running shoes every 300 to 400 miles. About one hour prior to your run, drink some water. Avoid drinking water right before your run to avoid cramping. You’ll also want to stretch before you run. Yet stretching when you’re not loose can cause injury as well. So take a short, brisk walk prior to stretching to get your body warm. When it comes to stretching, focus on the front, back and outsides of your legs. You will also want to do some

wide arm swings to prep your upper body. Remember to repeat these stretches after you run. While running, remember that changing speeds too quickly can put excess stress on your back and knees. Go into a slow jog when you are between speeds to minimize the impact. Some runners like to mix it up, changing terrains during the course of the run. Whether that’s switching from flat surfaces to hills or pavement to dirt, proceed with caution. You may want to walk up steeper hills at first before breaking into a jog and then run. For off-road runs, be familiar with the path first. Uneven surfaces can cause you to land awkwardly, leading to misalignment, ankle sprains and other potential injuries. Finally, don’t overdo it. Slowly increase your miles rather than jumping from a one-mile run to a 10-mile run. If you feel pain, stop. Pain is your body’s way of telling you to pay attention. There are no extra points for running through pain. Just potential trips to the doctor. Afterwards, remember to stretch and rehydrate. And if the next day you feel something beyond normal stiffness, be sure to visit your doctor. Dr. Michael Gottfried is the president of the Chiropractic Society of Rhode Island and a practitioner at Aquidneck Chiropractic. For more information, visit www.richiro.org.

Some runners like to mix it up, changing terrains during the course of the run.

www.rifitmag.com | volume two issue eight

Welcome to South Main Street (SoMa), a quaint neighborhood of independent businesses nestled between RISD, Brown and Downtown Providence. SoMa is home to 3 of the highest quality fitness studios in Providence – Momentum Fitness, Jala Studio: Yoga & Art and Rare Form Pilates. Momentum Fitness is a fully equipped boutique gym specializing in personal training and small group fitness classes. Owners Rob Daly and Michelle Struckholz opened their studio almost 5 years ago with the goal of promoting “Strength Through Movement.” They believe that daily activity and strength training are essential for both physical and mental well being. People of all ages and fitness levels feel comfortable in Momentum’s relaxed, unintimidating environment. Whether you are working towards general fitness, improving athletic performance, or rehabilitating an injury, Momentum Fitness can assist you along the way. Jala Studio: Yoga & Art specializes in expert instruction through the Jivamukti and Ashtanga yoga traditions. Owner Bristol Maryott has been teaching yoga for over 10 years and is an advanced-certified Jivamukti yoga teacher. Class offerings include morning Mysore practice, energizing Jivamukti classes and condensed 45-minute lunchtime Vinyasa flow for the busy, working yogi. The sunny and relaxing studio overlooks the Providence River and features gallery space dedicated to art exploring yogic themes. Jala is a creative, healing space committed to helping you feel uplifted through the practice of yoga.

Rare Form Pilates is a classical, personal training Pilates studio. Owner and instructor Laura Nave was certified at True Pilates New York in the Romana-method. Rare Form Pilates offers private hour-long Pilates sessions geared towards the client’s individual fitness goals. Pilates is a tried and true method used to develop core strength, increase flexibility, improve posture, prevent injuries and promote weight loss. The bright, quiet studio is outfiited with Gratz equipment including chairs, barrels, reformer and Cadillac.

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At Momentum, I have become physically stronger and more open to new types of exercise that may have previously intimidated me. I love the fact that even as Momentum grows there is still a focus on my individual needs and goals, whether I’m in a group class or private session. Working out there has shifted my focus away from a number on a scale to discovering the joy of new challenges. Jala Yoga Studio offers me a chance to breathe and regain a sense of focus while stretching and challenging my body. This winter I learned to love waking up early for class and watching the sunrise over the river as we go through the series. I always leave the studio feeling lighter, calmer, and more centered. After taking Pilates classes elsewhere, I thought I knew what to expect at Rare Form Pilates. I hadn’t realized what a difference high-quality equipment would make, or working one-on-one with a knowledgeable and perceptive Pilates instructor. In addition to always providing a good core workout, Laura’s sessions have helped me regain inches of height by learning to hold myself taller. I have also become more aware of how I treat my body, and gained a deeper appreciation of Pilates as a practice. I keep coming back to the fitness studios on South Main because each and every session offers a new challenge while providing a sense of progress and accomplishment. They promote what is best for the individuals who come in while creating open, inviting spaces where people do not just get in shape, they become stronger and happier. -Emily Kugler Assistant Professor, Howard University

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Use code word RI FIT for 15% off an Intro Package at Momentum, Jala, or Rare Form www.rifitmag.com | volume two issue eight

WELLNESS HEALTH

W H Y

Y O U

S H O U L

Cold-Pres by Ben Aalvik & The Fully Rooted Team, RI

If you know what raw cold-pressed juice is by now, you are probably aware of the controversy that surrounds it: juice vs. smoothies, fiber vs. no fiber, sugar levels, low calories, etc. What most people fail to discuss, is what juice is good for compared to other things such as smoothies. Although juice has less fiber compared to a smoothie it is also a wonderful tool for healing, energy, allergies, and possesses many other health benefits.

What is Cold-Pressed Juice?

For those of you who donâ&#x20AC;&#x2122;t know what cold-pressed juice is, it refers to the process involving slowly pressing ground up produce with literally tons of pressure. No heat is applied and therefore no nutrients are damaged or lost during the process by oxidation. This all means that cold-pressed juice is superior in quality, flavor, and shelf life (3 days recommended) when compared to juice from a centrifugal juicer or blender. Centrifugal juicers have a blade that spins really fast which oxidizes the nutrients quickly and one must drink it right away (within 30 minutes).

Why Juice?

The benefit of juicing is the ability to pack an enormous amount of nutrients, live enzymes, phytonutrients and micronutrients inside of one glass. Thereâ&#x20AC;&#x2122;s a lot more produce that goes into making 8oz of juice than say a 16oz smoothie. The pulp is removed leaving you with virtually no insoluble fiber. You are however, retaining soluble fiber in the juice, which does help with digesting sugars. This does mean less calories and most likely not the best meal replacement option. At around 100 calories per serving on average, you would need a lot of juice to replace a meal, which is why juice cleansing requires lots of juice and sometimes includes one meal. By removing the fiber in fruits and veggies, all you have left is the nutrients, which are almost completely self-digesting and absorbed almost immediately. When most people get less than 75% of recommended essential nutrients per day, juicing is a delicious, easy, and fast way to get them.

RIFIT | Fitness, Health and Wellness

The benefit of juicing enormous amount of nutrients and micronutrients insi

L D

WELLNESS HEALTH

B E

D R I N K I N G

ssed Juice

is the ability to pack an s, live enzymes, phytonutrients ide of one glass.

What does it do for me?

Ah, what we all really want to know… The short answer is that it does almost everything! Remember, juice is a tool. This tool, which is made of high-power nutrients that can be used to heal many ailments including arthritis, allergies, inflammation, and even alkalizes your body which aids in the treatment for cancer. It will provide you with energy, and supply your body with vitamins, minerals and other nutrients that are usually minimized in cooked meals or pasteurized products. Juicing is a way to learn more about nutrition and what proper nutrients can provide to your body. It can open your mind to new possibilities when it comes to healing or feeling better which is really the strongest power of all. When you drink juice and begin to eat healthier, it can change the way you look at food in general, to realize what really revitalizes you compared to what drags you down. Juice can make you focus more on how food makes you feel. When you have great awareness with how your body feels, you don’t need someone telling you what to eat, as your body will do that for you.

Why not drink juice?

Juice is the best supplement to anyone’s day. It’s the most pure product you can get aside from actual fresh produce. When most of Americans are deficient in minerals such as magnesium due to a lack of high quality fruit and vegetable intake, juice is an extremely easy and convenient way to get your body what it needs to thrive. Fully Rooted is the first Rhode Island established cold-pressed juice company sourcing local and organic ingredients when available. For more information on juicing and where to find Fully Rooted, visit www.fullyrooted.com.

www.rifitmag.com | volume two issue eight

WELLNESS HEALTH

by Tim Sullivan, RI

More and more Americans struggle with weight issues on a daily basis. Many people substitute regular sugared drinks with artificially sweetened sodas as part of their efforts to lose weight and get healthier. Unfortunately, recent studies are showing that drinking diet soda results has unintended consequences that do not contribute to better health when studied over time.

Depression

“New research suggests that drinking sweetened beverages, especially diet drinks, is associated with an increased risk of depression in adults while drinking coffee was tied to a slightly lower risk. • • •

People who drank more than four cans or cups per day of soda were 30 percent more likely to develop depression than those who drank no soda. Those who drank four cans of fruit punch per day were about 38 percent more likely to develop depression than those who did not drink sweetened drinks. People who drank four cups of coffee per day were about 10 percent less likely to develop depression than those who drank no coffee.

The risk appeared to be greater for people who drank diet than regular soda, diet than regular fruit punches and for diet than regular iced tea.”

Increased Waist Circumference

According to an observational study of elders in San Antonio, TX over a 9 year period, “waist circumference increased significantly, in a dose-response manner, with increasing diet soda intake in this group of older individuals. These results are consistent with findings from a number of other observational studies of increased long-term risk of diabetes, heart attack, stroke and other major medical problems among daily diet soda users.”

Increased odds of vascular risk

“Even if you drink diet soda -- instead of the sugar variety -- you could still have a much higher risk of vascular events compared to those who don’t drink soda, according to research presented at the American Stroke Association’s International Stroke Conference 2011.”

The risk appeared to be greater for people who drank diet than regular soda 32

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Uncertain effects on the obese

A study conducted to test the effects of artificial sweeteners as Sucralose on insulin and glucose responses in test non-diabetic subjects with a BMI of over 42 showed that “When study participants drank sucralose, their blood sugar peaked at a higher level than when they drank only water before consuming glucose, Insulin levels also rose about 20 percent higher. So the artificial sweetener was related to an enhanced blood insulin and glucose response.” By itself, this finding isn’t necessarily alarming, but if a person regularly experiences higher outputs of insulin in their body, their body experiences a resistance to the positive effects of insulin…or a condition better known as “Type 2 Diabetes” one of the great growing epidemics of modern American society. Drinking fresh water is always preferable alternative to sugared soda, artificially sweetened soda, and/or fruit juices. Your body needs fluids to function properly. There are enough definite risks and possible risks to warrant reducing the use of sweetened drinks as part of a healthy lifestyle. Artificial sweeteners have been present in the American diet from the beginning of the obesity epidemic, the medical establishment has repeatedly stated the safety of each item, which is reassuring in the short term, but the true long term effects of these sweeteners and how they function in the body are not understood.

www.rifitmag.com | volume two issue eight

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WELLNESS HEALTH

I T ’ S

N O T

A L

Getting the R by Stephanie M. Cyr-Engro, Coventry, RI

How many times have you heard, “It’s not about the number on the scale?” -it really isn’t.The scale has only one purpose, to determine how much you weigh. It doesn’t determine how you feel, how your clothes are fitting and how many inches you’ve lost or gained. Granted they have the scales that can calculate your body fat percentage, but are they entirely accurate? At a young age, we’re taught by society, that we have to look a certain way or weigh a certain amount determined by medical professionals, with very little or no guidance at all in regards to how to maintain a healthy weight or fitness standards. Then there’s the fad diets that promise to help you lose weight fast or diet pills. What I’ve learned over the years is that dieting, diet pills, starving your body and all of the quick fixes for losing weight are not sustainable. Yes, you may lose ten pounds and feel great because you see the number on the scale move from the right to the left, but do you really feel great? Then once you stop, you notice you gain double the amount you lost. That is why I say: It’s not always about getting the right number. It’s about getting the proper nutrition and feeling great… I’m 5’4 and currently weigh 135 pounds, which is a healthy weight for my age and height. So, what if I told you, two months ago, I weighed 146 pounds? If you saw me, you wouldn’t think so, but just hearing the number 146, you automatically assume, “Wow!”

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WELLNESS HEALTH

W A Y S

A B O U T

Right Number I was doing heavy weight training to gear up for an upcoming fitness competition, which in turn builds muscle. Muscle weighs more than fat. Therefore, leading to weight gain. However, my clothes didn’t fit that much different from before I started my heavy weight training routine. I still ate the same, 6-7 small meals, plenty of water and supplements.

3. Focus on your energy levels. When you start eating clean and stay away from processed foods that contain large amounts of sugar and sodium, you actually feel differently and the bloating in your abdominal region decreases.

So if I’m not using a scale to determine if I’m losing weight, what do I use?

4. Changes in your skin. Believe it or not, when you start to eat clean and consume the proper amounts of water, you’ll notice a change in your skin.

1. Take a selfie! Yes…I said take a selfie…this will give you a before look. Before eating clean and starting a new exercise regimen. Take a selfie every week there after and voila, you can see your progress. This can help motivate and also help you see the problem areas you’d want to focus on.

5. Measurements. So, if you happen to get on the scale and you don’t see the numbers moving, take out some measuring tape. . Measure your bust, waist and hips to determine how many inches you’re losing. Actually seeing that your waist line is shrinking most times is more rewarding than seeing the numbers on a scale fluctuate.

2. Use your clothes to gauge your weight. During your journey to eat clean and exercise on a normal basis, pay attention to how your clothes are fitting. Do you notice the waste or thighs in your pants are getting loose? Do you notice your shirts are fitting differently?

Stephanie M. Cyr-Engro is a graduate of Political Science from the University of Rhode Island and mother of one child. She has competed in Miss Hawaiian Tropic Nationals, WBFF and Fitness Universe. Five and half months post baby she competed in Fitness Universe and won second place. She doesnot have a trainer nor is she a certified trainer/nutritionist. She writes based off of life experience and what has and has not worked for herself over the past nine years.

What I’ve learned over the years is that dieting, diet pills, starving your body and all of the quick fixes for losing weight are not sustainable

www.rifitmag.com | volume two issue eight

WELLNESS HEALTH

Why Your Diet Does Not Work by Judah Boulet, RI

Why do most diets fail? I believe many of you already know enough about healthy eating and nutrition to meet all your nutritional goals, whether it be weight loss, body composition changes, or just a healthier diet. I bet given a choice of five meals, you would be able to choose the healthiest option. So, if you know what is healthy already, why does your “diet” not work? Why do most people get on and get off diets like a RIPTA ride? First off, periodic diets don’t work long-term and based on their design they shouldn’t. For many, doing a diet or cleansing means X amount of restriction days and those days are bearable but when you give yourself the cheat day it’s a free-for-all in epic proportions! For many others you start off strong, fully committed, but in a blink of an eye you fall off the wagon on one meal, and it’s a tumultuous decline back to the starting point. So, WHY does your diet fail? First off, many people start diets with the goal of losing weight. Why is, “I need to lose weight,” a recipe for failure? It fails because it is not a realistic, specific, measurable goal with a deadline –if you want to be successful, this is the first step. From there, everything else for success builds on. From there the steps and behaviors needed to reach the goal can be established. It’s easy to tell you how to eat. One successful and easy food plan can be found at Precision Nutrition. A successful food plan and an already present knowledge of healthy foods is all you need. For 90% of people, if you follow the plan, you will reach your nutrition related goal. But I hate to say it most will not follow through!

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Why not? Maybe you are not ready to commit to making the changes in your behavior to do so. What if you are committed? It is extremely difficult to go from 0-60 nutritionally in a day! Real change happens with habits. Your diets have always failed because they fail to incorporate healthy habits day in and day out. The starting point is with ONE habit though. If you try to go from 0-60, you will not build up these healthy habits because you will fail before any one habit sets in. So start with one! How can you make small changes to improve your health every day for two weeks? Not sure where to start? Try one of these habits every day for 14 days: • • • • • • •

Sleep 8 hours a night Eat slowly, 15-20 minutes per meal Exercise 4-5 hours a week Eat something protein-dense at every meal or snack Limit the amount of starch at each meal Fill your plate with veggies Eat only whole food fats

If you fail, restart. Don’t add in a second habit until the first is engrained in your daily regimen for minimum two weeks. You have all the tools to meet your goal. Still unsure if you can meet them? That’s okay. Many people have just as much difficulty. Sometimes support and accountability are necessary. This is where a network of friends with similar goals or working with a professional could help you optimize your nutrition and help you reach your goals.

FITNESS WELLNESS HEALTH

Here’s to a Stress-Free Fall! by Dr. Lauren Hedde, RI

As the fall approaches, we all find ourselves spending less time at the beach and more time indoors. Whether you’re lucky enough to enjoy a work and school-free summer or have just finished up a fun summer vacation, chances are you are headed toward a more structured schedule.

Researchers found that with just five minutes of outdoor time, especially when coupled with light exercise - like walking people felt happier! Finding it hard to make it outside this fall? Try these tricks: •

With more structure, more work, and more school – comes more stress. So as we approach the change of seasons, it is important to focus on keeping our mood elevated.

•

A recent study in the journal Landscape and Urban Planning measured stress hormone levels (cortisol) in adults and compared that to the number of outdoor parks and woodlands there were near their homes. They found that people who lived near the most local nature areas had the lowest levels of cortisol self-reported their stress.

•

Being outside this fall seasons brings lots of benefits that reduce stress – exercise, interaction with friends and family, time with pets, and natural mood-boosting endorphin spikes.

Researchers found that with just five minutes of outdoor time, especially when coupled with light exercise - like walking people felt happier!

•

Move your normal routine outdoors: sit on the porch and work on your emails. Switch your workout to an outdoor setting: yoga, jogging in the woods, and trail hikes are great outdoor activities. Take your dog or child for a walk: they will be happier and calmer, which means your life will be less stressful too! Try an outdoor walk and talk: skip the coffee shop for a short jaunt outside with your friend or co-worker. Trade your latte for fresh air: that crisp fall air can give you as much of a natural energy boost as coffee – which can have its own stress-inducing qualities.

As an added benefit, being outside increases the body’s Vitamin D levels. It takes just 10-15 minutes of sunscreen-free outdoor sun-time to give your body this much-needed natural boost. After that, lather on your sunscreen. Low vitamin D has been linked to difficult-to-treat depression. And we get most of our vitamin D from the sun – so make this a daily habit! This fall, as the shorter days and longer work hours push you indoors – fight back by making it a point to get outside. Most of us spend 90% of our time indoors and less than 10% in the great outdoors. So, indulge yourself and boost your mood this fall by enjoying all that Rhode Island’s natural parks and woodlands have to offer you! Direct Doctors is an innovative primary care practice emphasizing an improved doctor-patient relationship. Drs. Hedde and Turshen offer 24/7 access, no waiting, same day visits, home visits, and a doctor who knows you well! For more information visit www.directdoctors.org.

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FITNESS WELLNESS HEALTH

Finding Happiness I N

T H E

D A Y - T O - D A Y

by Dr. Kate Siner, RI

Change can be a great thing. A new routine, or a new perspective can revitalize your life and sense of well-being. But, what about the times when change presents a challenge? How can you build up your energy and joy when changes in your life leave you feeling drained? We often forget that happiness takes practice, the good news is that small things can make a big impact on your sense of well-being. Here are five small actions you can do to cultivate happiness in your day-to-day life, no matter what comes your way. Start positive: The first few moments of your day can set the tone for the rest of it. So, start each morning with a quiet moment, an affirmation, a journal entry or any other activity that helps you tune into your feelings and intentions for your day. Look for it: What you focus on gets stronger. Unfortunately, we often focus on what makes us unhappy rather than what brings

us joy. Make an effort to recognize what’s going well in your day and be present to the things you enjoy. Get clear on what makes you happy: This may seem like a no-brainer but it’s actually something we often overlook. What brings you the most pleasure and happiness? Time alone or time with others? A home-cooked meal or take-out and a movie? Becoming conscious of the things you most enjoy means that you will choose them more often. Say “thank you”: To yourself, your partner, your child or co-worker. Make a point to express your gratitude for what’s working in your life. Showing your appreciation will immediately make you and the person you’re thanking feel more positive. And, by expressing gratitude for the things the people around you do, you reinforce positive behaviors and feelings. Slow down: Slow down and savor the good parts of your life. Pay attention when you’re eating something delicious. Chose to really listen to your friend while they’re talking. Take the time to notice what’s around you on your daily walk or drive. The more you can be present with your five senses to what you’re experiencing, the better. Life is always a mix of things. No matter how bad a day seems, there’s always something in it that’s positive. Use the list above to help you focus in on the good that’s present in life’s simple, daily events. These simple things can add up quick and drastically increase your happiness. Dr Kate Siner is an Entrepreneurial and Personal Development mentor, speaker, author and radio show host. Kate has a PhD in Psychology and years of both clinical and coaching experience. Her passion is to help people move past whatever holds them back so that they may embrace all they can be.

The first few moments of your day can set the tone for the rest of it. www.rifitmag.com | volume two issue eight

Everything you eat should serve some nutritional purpose fueling workouts or optimizing

your energy levels

People serve themselves

to name a few.

20â&#x2C6;&#x2019;40%

more food when they use larger plates.

Your brain is 2% of your body weight but it uses about

20%

of your oxygen. Listen to favorable music during your workout; it can increase your blood vessels up to

26% In your lifetime you will walk the equivalent of 5 times around the equator.

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Your liver has over

500

different functions.

The heat released by your body in 1 hour can boil 5 liters of water.

Harvest Kitchen by Jen Stott and Claudia Espaillat We envision forging strong partnerships in the community When you have apples, make applesauce? That was the and with farmers in order to provide healthy options for idea that started The RI Harvest Kitchen Project in January consumers,restaurants and institutional food service buyof 2010. This program is part of Farm Fresh Rhode Island’s ers. For more information about Harvest Kitchen visit initiative to increase the variety of value-added local farm farmfreshri.org/harvestkitchen.php products available and part of the Farm Fresh mission to create a community-based food system. You can find Harvest Kitchen products at select locations: The Harvest Kitchen Project is a 20-week culinary and job• Hope Artiste Village Wintertime Market readiness training program for youth within the Division of Juvenile Corrections. It is a partnership with Farm Fresh • Lippitt Park Summertime Market Rhode Island and Rhode Island Juvenile Corrections and • Armory Park Summer Market focuses on positive youth development and empowerment • Slater Park Summer Market - the more time in the kitchen, less time in the streets. • The Fertile Underground in Providence, RI • City Feed and Supply in Jamaica Plain, MA The youth at Harvest Kitchen create a line of high-quality preserved foods using ingredients sourced from local farmers at a certified kitchen in Pawtucket. The culinary job trainRI HARVEST ing program provides a “next step” of real life experiences in KITCHEN one of Rhode Island’s top five job producing industries. ORIGINAL Products made in the Harvest Kitchen are sold at local stores, to wholesale customers via Farm Fresh RI’s Market Mobile and at farmers markets throughout Rhode Island by the youth participating in the program. The objective of the Harvest Kitchen is to provide the youth with a complete experience of processing and marketing products which they have made. Along with grant funding and donations, ALL proceeds from product sales go directly back into the Harvest Kitchen Project to help support programming for the youth. The Harvest Kitchen staff also aims to foster good relationships with employers who provide employment/internship opportunities to our graduates to further their job readiness and employable job skills. Examples of our community partners include RISD Dining services, Schartner Farms, Blue Cross Blue Shield’s Epicurious, Cable Car Cinema, Julian’s, City Meal, AFIA and Blend Café. In the long-term, proceeds from sales will sustain the Harvest Kitchen program.

APPLESAUCE INGREDIENTS 4lbs mixed variety apples peeled & cored 1 C water ½ C lemon juice

DIRECTIONS 1. 2. 3. 4.

Quarter apples and place in a large saucepan. Add water and lemon juice. Cover and begin heating on medium heat Increase heat after apples begin to break down. Stir occasionally. 5. The applesauce is done when it reaches desired consistency. There is less cooking time for a chunkier sauce and more cooking time for a smoother sauce. 6. Applesauce can be eaten warm or cold.

www.rifitmag.com | volume two issue eight

Garmin Vivoactive This watch takes your tech-game to the next level. With features such as GPS-enabling and numerous applications for tracking sports and activities you’ll be sure to track all of your fitness activities! It is compatible with your smartphone, displaying messages or missed calls, water-resistant and completely customizable. Find this watch for $249 at BestBuy.com.

SR-1 Rogue Bearing Speed Rope Amp up your game and put your lungs to the ultimate test w the SR-1 Rogue Bearing Speed Rope. Jumping rope may seem like something out of an old Rocky film but it allows you to get your heart rate kicked up and stores nicely in any home. The coated cable is adjustable and comes in 117” in length so it’s perfect for any height. You can find it at roguefitness.com for only $22.

Red Fox Edge Wireless Headphones These wireless headphones provide easier movability for workouts or other tasks that require cord-free interruptions. The lightweight headphones rest easily behind your head while the earbuds fit securely in yours ears. They offer a nice sound while remaining easy to clean. The Red Fox Headphones are $120 and you can find them on amazon.com

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Fitbit Aria A completely new way to help you track weight-loss and gain trends to steer weight-loss goals on the path to success. With a sleek design, this smart scale will take away all the mental tracking that goes into refining your weight to help you produce real results. Fitbit Aria tracks your weight, body mass index and body fat percentage. It also syncs your stats wirelessly to fitbit or fit applications to help you see trends and set realistic goals. This smart scale is $129 and you can find it on fitbit.com.

Spiritual Gangster Tee The cozy, simple ignite your spirit tee from Spiritual Gangster is just the right addition to your wardrobe whether you are heading to yoga or running out to the farmers market. For every item sold, proceeds are donated to provide a meal to a person in need. These tees are $48 and you can find them at spiritualgangster.com.

Cucumber and Aloe Toner

Remove dirt, oil and impurities after a hard workout with this locally made cucumber and aloe toner. Made in small batches with organic ingredients made without preservatives, chemicals, artificial ingredients or dyes. You can find this toner for $18 at organicalbotanical.com.

www.rifitmag.com | volume two issue eight

Thursday, August 20 5:30 pm Vineyard Vinyasa: Summer Yoga Series East Main Road Middletown, RI

Sunday, September 6 10:00 am The Providence Flea Providence River Greenway Providence, RI

Saturday, August 18 8:00 am Latino Public Radio’s 5K Run/Walk & Health Fair Roger Williams Park - Temple of Music Providence, RI

Saturday, September 12 10:00 am Irish Music Festival 5K Murphy’s Law Pawtucket, RI

Sunday, August 23 12:00 pm High Heel Dash! Race & Block Party The Stable Providence, RI Saturday, September 5 10:00 am Kent Hospital NK5K North Kingstown High School North Kingstown, RI Saturday, September 5 10:00 am Live Happy Live Healthy Live Green Expo River Island Park Woonsocket, RI

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Saturday, September 12 10:00 am History & Herb Walk Arnold House Lincoln, RI Sunday, September 13 7:30 am Surftown Half Marathon & 5K Misquamicut State Beach Westerly, RI Sunday, September 13 12:00 pm Aids Walk RI 82 Smith Street Providence, RI

Tuesday, September 15 5:30 pm Celeriac, Tat Soi, & the Gilfeather Turnip: Growing Specialty Crops for Fall & Winter Markets German Organic Farm Middletown, RI Saturday, September 19 8:00 am 6th Annual Woony River Ride Bike-A-Thon 1 Finance Way Providence, RI Sunday, September 20 8:00 am CVS Health Downtown 5K Rhode Island State House Providence, RI

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