RI Fit - Volume 2 Issue 7

H E A LT H

WELLNESS

BEAUTY

NUTRITION

RI

FIT

LIFESTYLE

R

FREE

F

volume two issue seven

E XPL

COOL-OFF

FITN

RE

the ocean state

AND BURN OFF CALORIES

PLUS RI Fit News Local Fitness Enthusiast

STRESS FREE

CAMPING TIPS

F E A T U R E D : B E A U T I F U L C A M P G R O U N D S www.rifitmag.com Iwww.riямБ N tmag.com RHO D Etwoone Iissue Sissue Lseven AND | |volume volume one 1

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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 seven

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

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Orthopedics, Sports Injuries Post Surgical Rehabilitation Sprains, Strains & Tendonitis Work Related Injuries Motor Vehicle Accidents Back & Neck Pain Headaches & TMJ Arthritis & Osteoporosis Women’s Health Chronic Pain Conditions Geriatric & Pediatric Services Neurological Disorders Balance Problems Athletic Training Pilates, Fitness, Wellness and more...

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East Side 49 Seekonk Street Providence, RI 02906

North Providence 1401 Douglas Avenue North Providence, RI 02904

Riverside 1235 Wampanoag Trail Riverside, RI 02915

Smithfield 41 Sanderson Rd #101 Smithfield, RI 02828

Woonsocket East Providence 400 Massasoit Ave, Suite 203 Market Square | 16 Arnold St Woonsocket, RI 02895 East Providence, RI 02914

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FIT FITNESS HEALTH WELLNESS

Ralph Coppolino Founder Gil Lantini Founder Mike Casale Senior Designer

from the editor Hello Readers, The 4th of July always acts as a reminder for me to embrace my gratitude as an American. This year my gratitude especially hit-home because my brother is many miles away in Japan for two years with the Air Force. He is growing and exploring and I admit, I was jealous when he told me he was hiking Mount Fuji in the next couple of weeks! In all seriousness, I think his exploration acts as a reminder for myself to continue to explore regardless of where I am. Taking myself out of my day-to-day routine and getting outside and out of my comfort zone is imperative.

The summer provides such thriving energy, don’t catch yourself a week before September wishing you had taken advantage of the opportunity to grow.

Summertime is about sitting around a campfire and laughing with your family, enjoying new experiences like rock climbing, or taking your workouts to the next level by signing up for the numerous triathlons or road races that are ahead. Most importantly, summertime allows you the ability to restore healthy routines. This issue highlights some great tips on working out during this time of year as well as other exercises you can try out to keep cool while working out. The height of the growing season is also before us and in Rhode Island we are fortunate enough to have incredible farmers who offer ingredients that can clean up our diets and re-charge our energy. Visit a farmer’s market if you haven’t already; we’ve provided a Farmers Market Guide here in this issue.

Although some schedules do not allow enough time for you to check off everything on that summer bucket list, make sure you are actually allowing time for something!

Find a mini-adventure to embark on, challenge your health in some way and never stop exploring amidst however busy your life may get. We are incredibly fortunate to live in a place that allows us to do so!

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 Mikayla E. Anthes CharlieColpaert Lori Cipolla Maryellen Fowler Kat Waterhouse Debbie Valois Chris Raymond Marcy Feibelman Stephanie Santoro Debra Westgate-Silva

www.facebook.com/rifitmag twitter.com/rifitmag 401 831 7779

Enjoy!

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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RIFIT | Fitness, Health and Wellness

contents

volume two issue seven

Inside This Issue

10 Local Fit News 13 Exploring the Ocean State

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14 RI Fit Kids: Free Activities in the Summer 17 Beautiful Campgrounds in Rhode Island 18 Local Shops Guide 20 Healthy Recipes for Camping 22 Stress-Free Camping Tips 24 Local Farmer’s Markets

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27 What’s the Best Running Shoe?

28 Cool-off and Burn-off Calories with these Pool Tips 30 Quick Tips for Outdoor Workouts

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32 Rock Climbing: The True Full-Body Workout

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34 Fitness Enthusiast: Debbie Valois 36 Running Outside 40 Natural Support During Your Summer Travels 42 What Your Mouth Tells You About Your Body’s Health

ON THE COVER H E A LT H

WELLNESS

BEAUTY

NUTRITION

RI

43 Featured Non-Profit: Healthy Food, Healthy Families

FIT

44 RI Fit Bits

RI

FREE

EXPL

COOL-OFF

45 Is Sugar Sabotaging Your Efforts to Eat Healthfully?

Featured FIT Explore The FITNESS HEALTH WELLNESS

RE

the ocean state

AND BURN OFF CALORIES

PLUS

46 Events

LIFESTYLE volume two issue seven

RI Fit News Local Fitness Enthusiast

STRESS FREE

CAMPING TIPS

F E A T U R E D : B E A U T I F U L C A M P G R O U N D S Iwww.rifi N tmag.com R H O| D E one I Sissue L one AND volume 1

Ocean State

The Beautiful Campgrounds of Rhode Island

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Local F

ANNOUNCING RACE THE STATE RHODE ISLAND

Middletown, RI – Manuka Sports Event Management, a Middletown, Rhode Island based business, is excited to announce the inaugural Race The State, a new multi-sport event that will take place across Rhode Island on August 9, 2015. In addition, Manuka is pleased to announce BankNewport and OceanPoint Insurance Agency will be the presenting sponsors.

Race the State is a multi- sport event designed to challenge competitors to race across a U.S. state. Race the State Rhode Island is made up of five legs that will include running, stand-up paddle boarding (SUP), kayaking and cycling.

The 2015 course will start on the Massachusetts/Rhode Island border in Little Compton and travel 55 miles through ten communities finishing on the Connecticut/Rhode Island border in Westerly.

Divisions for Race the State include individual, 2, 3, and 4-person relay. Entry into this new multi-sport event will be limited to 200 total entries, so it is recommended competitors sign up early. A portion of each entry will benefit Special Olympics Rhode Island. To register visit Race-The-State.com.

Manuka Sports Event Management Co-Founder and Race Director, Julianna Barbieri Race the State was born out of our love for multi-sport

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RIFIT | Fitness, Health and Wellness

events, yet our desire to create a race that was unique and different than anything that exists on the multi-sport scene.

As we call Rhode Island home, it is fitting that the first edition of the Race the State series would start right here in our home state. And we couldn’t be more pleased to have two of the most well known brands in Rhode Island, BankNewport and OceanPoint Insurance Agency as our presenting sponsors. We look forward to this first edition and celebrating Rhode Island through racing.

About Race the State – Rhode Island Race the State Rhode Island will take place on August 9, 2015. Race the State is designed to challenge competitors to race across a state. The first edition will comprise of five legs traveling through 10 communities across Rhode Island.

Competitors can enter as a 2, 3, or 4-person relay or as an individual. For more information: http://race-the-state.com/ Race The State Rhode Island Course Breakdown: 1. 5 mile run – MA/RI border through Little Compton 2. 3 mile SUP – across the Sakonnet River to Middletown 3. 6.9 mile run – Middletown through Newport to Fort Adams 4. 5.5 mile kayak – Fort Adams to Narragansett 5. 28 mile bike – Narragansett to Westerly

Fit News THERE’S A NEW

DOCTOR IN TOWN

WICKFORD, RI – Mark Turshen, MD is joining Direct Doctors in Wickford, RI as of July 6. Mark is a life-long New Englander, originally from Stamford, CT. After graduating from Gettysburg College, he returned to New England working as a health care consultant, where he eventually realized that his true calling was to practice one-on-one medicine, which led him to enroll at Tufts University School of Medicine. It was here that Mark discovered his passion for Family and Sports Medicine, as well as Pediatrics.

Mark is excited to be accepting new patients with Direct Doctors. Their innovative approach and dedication to simple, smart, and low-cost health care perfectly matches his own commitment to affordable, patient-centered medicine. When he’s not working hard, he’s usually with his wife, daughter, baby boy, and dogs, trying different restaurants or enjoying various sporting activities in Rhode Island.

Direct Doctors, located at 320 Phillips St., Wickford, RI offers surprisingly affordable 24/7 access to their services, either in their office or at your home. They will coordinate with your established specialists to ensure total continuity of medical care. If you are frustrated with “fast-food”, “cookie-cutter” health care, Direct Doctors may be just the prescription for you.

You can contact Dr. Turshen at 401.400.2699, or email (directdoctors@gmail.com).

www.rifitmag.com | volume two issue seven

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EXP L RE the ocean state

www.rifitmag.com | volume two issue seven

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Free

thi Summer is a great time to catch up with your family and stay active. We’ve highlighted fun activities throughout the state that your whole family will look forward to this summer. You may even start a new family tradition.

Stargazing at the Frosty Drew Observatory in Charlestown Open every Friday night year-round at 6 pm. The observatory telescope opens at sunset for stargazing with the opportunity to view the stars with from multiple telescopes.

Sunset Picnic Dinner on Narragansett Beach After 5:30 pm, the beach officially closes. Lifeguards are off-duty and beach-goers begin to pack up after a long day in the sun. It is the perfect time to gather the family and take dinner to-go. Pull out the beach blankets and enjoy dinner by the water while watching the sunset. You may even get to take a late afternoon swim!

Feeding the Ducks at Roger Williams Park Grab the stale bread and keep the children entertained by heading down the park and feed the ducks. imPOSSIBLE Dreams Playground Watch your children explore in this expansive playground. It features swings, slides, sand boxes, a fantasy playhouse, miniature golf, picnic areas, an activity center and accessible rest rooms. It is also Rhode Island’s first integrated playground for children with all physical abilities. Located at 575 Centerville Rd. in Warwick, RI. Camp in the Backyard Pitch a tent in the backyard, bring out the ghost stories, light the fire and roast some marshmallows. This little outdoor adventure will be fun enough for the whole family to enjoy!

Bring out the ball jars and catch fireflies just as the sunsets to make your night even better.

Visit the Library Rhode Island has some of the best public libraries in the

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RIFIT | Fitness, Health and Wellness

e (or almost free)

ings to do

with Children in the Summer country! If your own town library is too small to venture around, explore new libraries that often offer a ton of free summer workshops and activities for children.

Shakespeare in the Park at Wilcox Park in Westerly Head down to see Shakespeare in the park. July 22 to August 9, Tuesday through Sunday at 8 pm the Colonial Theatre group presents Henry V. Admission is free.

Free Movie Showings at Rocky Point in Warwick Enjoy free, family friendly movies under the stars, Thursdays throughout the summer. Gates open at 6:30 pm. Food trucks will be present. Visit centralrichamber.com for the complete movie schedule.

Make Homemade Popsicles Plant a Garden Volunteer at your Local Animal Shelter Set up a Lemonade Stand Go Fishing Make Tie Dye Shirts Go for a Hike Build a Fort Play a Board Game Put on a Magic Show Create a Photography Journal Write a Message in a Bottle Go Berry Picking

Pull out the beach blankets and enjoy dinner by the water while watching the sunset. www.rifitmag.com | volume two issue seven

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Beautiful C ampgrounds in Rhode Island Camping by the Shore

East State Beach, located in Charlestown, Rhode Island takes up three miles of prime beach shoreline. This barrier beach and 20 site campground location offers 3 miles of

by Michelle Collie, undeveloped beach frontage. Enjoy swimming inProvidence, the ocean, RI fishing or exploring at this beautiful camping area by the water, thisofisus, an early RV site For many fallonly. means back to school. Early fall is also when we attempt to tackle a never-ending list of errands A True Hiking Experience and projects that and needCamping to be done.

My fall days are filled with George Washington Campground, locatedchildren, in Chepachet, RI establishing homework rituals, transporting scheduling offers a wide-range of activities including camping at one of afterschool activities, and returning to work projects that were five tent platform sites that require a .6 mile hike in through delayed during the carefree days of summer. It seems that there the Angell Loop trail. Campers must carry all of their are never enough hours in the day, and I constantly attempt necessities to enjoy a true getaway in the woods along 4000 new time management strategies to maximize my efficiency. acres at George Washington Management Area on the shores Before long, myReservoir. executive functioning skills are of the Bowdish This campground is challenged additionallyand my mind seems to go into overdrive trying to piece days great for hiking, both moderate and difficult levels,my trails, and responsibilities together.and I begin to feel Group my anxiety and swimming, biking, boating canoeing. camping stress levels and pets areincrease. welcome!I begin to feel my problem solving skills and clear thinking dissolving away. So I attempt to prevent, or at least limit, Camping bythis theunraveling Lake by ensuring I complete one daily Echo Lake is located in Burrillville, RI and features 14 activity–my run. primitive camping sites and 15 tent camp sites. Family-owned and operated 1952, this campground offers picnic Going for a runsince during a demanding period permits the brain to tables, camp store,from andexecutive firewood.thinking.

Other amenities include wanderaand escape And studies show beaches for supervised swimming, waterskiing, sailing,to think 1 that exercise actually boosts creativity.

The opportunity boating fishing.

There are 250 wooded acres creativelyand allows me to find innovative solutions to challenges. surrounding the campground with streams and winding trails These challenges may be related to my children, my work, my for hikers to explore. home or my relationships. The chance to think clearly and creatively allows meExplore to contemplate opportunities that have Sleep in aalso Cabin and Nature at its Best Burlingame Campground is situated next to Watchaug Pond in Charlestown, RI. This spacious campground features 700 rustic campsites, as well as 20 cabins, hiking trails, canoe rentals, boating and swimming. The Audubon Society

operates the nearby Kimball Wildlife Sanctuary, a 29 acre property located on the southern shore of Watchaug Pond.

The Sanctuary abuts Burlingame State Park and trails lead from the campground to the sanctuary. Throughout the year, educational and fun programs aredetermine held for birders, presented themselves to me, and a plan offamilies action. and anyone who is wants to learn vacation more about thebrain natural Creative thinking a refreshing for my andworld. what follows is an improved ability to concentrate and accomplish.

A Seaside Village with a Local Farmer’s Market

Fishermen’s State Park offers campers a ‘seaside village’ Andrea Mitchell, a physical therapist at Performance Physical atmosphere where visitors will find neatly trimmed grass, Therapy, states, “We see many people increasing their mileage tree lined paths, and activities for the whole family. Whether in the fall. Unlike those who run in the spring and summer to campers are looking for a place to pitch a tent and enjoy manage fall and runners more interestedorin the ahelp campfire, ortheir parkweight, your R.V. playare some basketball benefitsFishermen’s to their mind.

Fallaccommodate runners enjoy everyone. a mental break tennis, can One from of the daily grind and often report being happier more productive Fishermen’s most attractive features is its and close proximity because spend time running.” to popularthey State Beach areas like Scarborough, Roger Wheeler, and Salty Brine. The Park is also just 1 mile from the I love to run inFerry the fall in New England.

It stimulates creative Block Island Dock if campers are interested my in taking advantage of changing other great hiking opportunities in Rhode thinking. The leaves never cease to amaze me.Island.

The Additionally, there is a Farmer’s Market local vendors comfortable temperature and drier air arewith a welcome change to every Sunday from 9 to 1 August featuring cold-brew locallya managing the oppressive humidity.

It’s acoffee, celebration, grown andtofreshly pressed juices. gift, anproduce indulgence enjoy before winter arrives.

A Cozy Setting Teamout Building Friends Later today, I planfor to head for a run.and I willMeeting run without my

Alton Jones Campground in West Greenwich, RI, primarily to-do list, and without my smartphone. I will pay attention to the hosts’ over-night camping 6 day, 5 night adventures for colors, the sounds, the breeze and I will let my mind wander. exploration of the natural environment and outdoor sports.

And I Jones know I can will finish the run revitalized, of ideas and Alton accommodate youth or full adult groups for inspired to stay on pace. conferences, retreats or team building exercise. Visitors can find solace a cozy or and screen withPhysical bunk Therapy. beds CS is a Physicalin Therapist andcabin the owner CEO ofhouse Performance She lives on the East Side of Providence with her husbandto and 2 children.

She can be and a private lakefront and have access Lake Eisenhower reached at mcollie@performanceptri.com. where they can canoe or relax by the lake. There are also multiple outdoor activities to choose from including volleyball, bocce ball or even horseshoes.

www.rifitmag.com | volume two issue seven

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Local Sho

Bike Shops

NBX 3 Locations in RI Specializing in bike rentals, repairs, financing, maintenance and has a multitude of events and workshops with locations in Providence, Warwick and Narragansett www.nbxbikes.com Ten Speed Spokes Newport, RI Specializing in repairs, rentals and accessories also offers group rides and yearly events www.tenspeedspokes.com Dash Bicycle Providence, RI Supplies bike accessories, bicycles, full-service deliveries and bike rentals in Providence www.dashbicycle.com

Warm Winds Narragansett, RI Specializes in all board sports with over 500 board sports in stock, carries clothing and accessories and offer rentals and lessons www.warmwinds.com Island Surf & Sport Middletown, RI Surf shop, rentals, lessons, apparel and surf camp www.islandsports.com

Climbing

Fully equipped with a range of bicycles from road bikes to mountain bikes, they also offer rentals, tours and bicycle servicing. www.newportbicycleri.com

Rock Spot 4 Locations in RI & Ma State of the art, climate-controlled, indoor climbing facilities with 11,000 sq. ft. of bouldering terrain, 20 to 30 top rope walls and 150+ boulder problems with locations in Lincoln, Peace Dale, South Boston and Dedham www.rockspotclimbing.com

Surf Shops

Kayaking

Newport Bicycle Newport, RI

Matunuck Surf Shop Matunuck, RI Carries skim, skate and surf boards; accessories and clothing www.matunucksurfshop.net 18

RIFIT | Fitness, Health and Wellness

Kayak Center 2 Locations RI Paddle school, guided tours, trips, events and rentals with locations in Wickford and Charlestown www.kayakcentre.com

ops Guide biking • climbing s u r f i n g • pa d d l e b o a r d i n g K aya k i n g • C a m p i n g

Narrow River Kayaks Narragansett, RI Kayak, paddleboard and fishing kayaking rentals available in addition to scheduled guided tours www.narrowriverkayaks.com

Outdoor Outfitters

URE Outfitters Hope Valley, RI A second generation, family owned business offering over 14,000 sq. ft. of equipment and apparel for outdoor activities www.ureoutfitters.com Blackstone Valley Outfitters Lincoln, RI Offers fishing, paddling, backpacking and camping gear; in addition to kayak rentals, fishing tackle and guided trips www.bvori.com

For More Information

visit rifitmag.com www.rifitmag.com | volume two issue seven

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Healthy Recipe These recipes are geared for campers who are looking to get the full camping experience without feeling sluggish and heavy. For those of you who enjoy camping, nothing beats waking up outdoors and enjoying nature at its best. Sometimes the hardest part about camping is preparing for your next meal. We have highlighted some great recipes that are particularly good for car-camping not hike-in camping, although some of the recipes can be used for hike-in camping as well. Enjoy!

Oats are always a great alternative and easy to keep on hand. Meal prep is key.

Enjoy with bananas and fresh maple syrup from a local farm stand. An easy way to remember how much water to use for oats is this simple 1 cup of water to ½ cup of oats ratio. Finish your breakfast with a Starbucks via or a personal favorite, freshly brewed, French press coffee. You may even wake a squirrel or two with the smell of a good cup of coffee in the woods.

Hopefully you will get to enjoy some great hikes or adventures on the water while on your camping trip. Packing pita bread will give your diet some fiber; add either nut butters, hummus or even tuna (purchase the packets not cans for lighter-packing) to fill you up. Carrot sticks, dried fruit or homemade granola are always delicious, healthy alternatives for light-weight snacking while on the trail.

Get creative with dinner! Boil rice and put together pre-packed spices for added flavors, throw in beans for protein and pair with salsa for a Tex-Mex evening around the campfire. Add in cumin or ginger to any meal to promote easier digestion for your body that is out already of its typical routine.

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RIFIT | Fitness, Health and Wellness

es for Camping Popcorn can be great around a fire. There are also a ton of options to dress-up popcorn, you can add in a kick or add a little sweetness or both. Follow this easy recipe and choose a your flavor combination.

You will need…

10 minutes 2 tbsp. of popcorn kernels 2 tbsp. of olive oil aluminum foil Apple Pie Popcorn: 2 tbsp. coconut oil, melted ¼ tbsp. vanilla extract 1 tsp. apple pie spice ½ tsp. cinnamon

Sriracha Lime: 1 tbsp. sriracha 1 lime, zested and juiced Sprinkled with sea salt

1. Place the popcorn and oil on an 18-inch square of heavy-duty aluminum foil.

Seal the edges to form a loose pouch. Leaving room for kernels to pop.

2. Tie a corner of the pouch to a stick with a piece of string.

3. Shake over a fire until popped.

4. Add your choice of seasonings.

For dessert we certainly cannot forget the classic s’more. Here is a lighter twist on a classic camping dessert: 1 banana 2 tbsp. miniature marshmallows 2 tbsp. miniature dark chocolate chips 1 tbsp. unsweetened coconut flakes 1. Slice banana lengthwise and slightly open. Place on a rectangle of aluminum foil.

2. Sprinkle with marshmallows, chocolate chips and coconut.

3. Wrap banana in foil and place on a grate over your campfire.

4. Allow to cook for 5-6 minutes.

5. Remove from heat and unwrap foil, let sit for a few minutes. Enjoy!

www.rifitmag.com | volume two issue seven

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Stress-free

The Tent

Having a dependable tent is always important when camping. Whether you are car-camping or hiking-in to a spot make sure you have a tent with a rainfly. You should also purchase a tent in preparation for the amount of people you will be with and choose a tent based on the season you plan to be camping during.

The 3-season tent is most likely your best bet for purchase because it provides shelter from insects, can likely withstand rain and keep you dry and warm.

Sleeping Bag and Pad

The best buy for a great sleeping bag is always the zero degree bags. These bags are great for 3-season weather --or for the brave: snowy conditions. Nothing is worse than freezing all night when you are camping; even in the middle of summer you can catch a cold, rainy evening. Instead of lugging that old blow-up mattress around, try a light-weight sleeping pad that will keep you off the ground. Sleeping pads are cost-effective and great for campers that are hiking-in to their site because they are easier to carry. You can manually blow them up and roll them up as you would a yoga mat.

Pack the Essentials

Regardless of where you are camping or hiking, you will most likely need a few of these essential items:

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RIFIT | Fitness, Health and Wellness

1. Sunblock to protect against harmful rays.

2. Bug spray to protect against insects. Also, always check yourself for ticks after every hike and thoroughly when you return home from camping.

3. Extra clothing for hiking, especially if you are hiking larger mountains. Never wear cotton on a mountain range.

Wear synthetic clothing that will dry fast and pack your rain coat, gloves, and hat. Weather can change very quickly on a ridge line.

4. Headlamp or flashlight when you are hiking, even if you anticipate returning back to your campsite early, you can always get lost.

5. Waterproof matches in the event you do not have a lighter and it is raining.

6. Extra food and a ton of water! Hydration is key when camping.

7. Map and Compass 8. Pack a knife or utility tool for unexpected projects.

9. Baby wipes are great for refreshing and cleaning anything --especially for children!

10. First-aid Kit Including: Band-Aids, alcohol wipes, blister block, tweezers, Benadryl, aspirin, gauze and sport tape for sprains.

11. Always pack some rope and duct tape-you never know when you will need to craft a laundry line or tape a leak.

12. Don’t forget the toilet paper! Use an older Foldger’s coffee container to keep it dry.

Camping Tips Summer 2015

The Fire

of a flashlight. Headlamps allow you to be mobile and handsfree. Plus, they are fun to use!

Be sure to follow camping guidelines when travelling out of state. Bringing wood that travels from one state to another is a big hazard to the natural environment because harmful bugs can travel on wood, making it even harder for environmental management to maintain their forests. Always pick up wood local to where you are camping. To start a fire, fire starters are a great option or you can choose to make your own.

Entertainment

DIY Fire starter: Fill dryer lint in a recycled toilet paper roll or egg carton. Coat with wax. Or soak cotton balls in alcohol or petroleum jelly, using a plastic bag for storage.

•

Natural Repellant around the Fire: Use dried sage or dried lavender to naturally repel bugs. Tie the herbs up and let them dry out. Bring them to your next fire and let them burn off to the side of your fire.

Lighting

The best lighting used for camping is truly a headlamp instead

Bring the cards, a board game or embark on a photograph scavenger hunt. All of these are great for both children and adults keeping you and them entertained during downtime.

A Few Great Camping Hacks • • • •

Use frozen water jugs to keep food cold in a cooler for longer, then you can drink the water as it melts.

Make a portable candle out of an Altoid tin using wax and a wick.

Put 1 part tea tree oil and 2 parts water in a spray bottle for natural tick repellent.

If cooking with egg whites, pour them in a recycled water bottle for easier transportation.

Wrap your food in foil and place it over the fire for easy, mess-free cooking.

www.rifitmag.com | volume two issue seven

23

Farmers Markets

Stay Connected

WEDNESDAY THURSDAY

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RIFIT | Fitness, Health and Wellness

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

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FITNESS WELLNESS HEALTH

WHAT’S

THE BEST

by Charlie Colpaert, Providence, RI

This is the most common question I get asked! The short answer is there is no single best running shoe, but there is a best running shoe for you. Everyone is different, so why would there be one best shoe?

Your first step should be going to a running specialty store to be fitted for a shoe. The fitting process starts with a conversation. A trained associate will ask questions about your running and any medical issues who may have when running. The next step may be to verify your shoe size. This could be done by measuring your feet, or by sizing you in a shoe. One thing to note, you typically wear a larger size in a running shoe, than your street shoes. As you run, your feet swell, and you want to be sure you aren’t hitting the front of the shoe. Too small a shoe can lead to blisters and black toenails.

The most important step is to go through a gait analysis. Some running stores offer video gait analysis. This involves running or walking on a treadmill, and being recorded for a few seconds.

Other stores have associates watch you walk or run. Either way it’s done, the analysis looks to see if your feet do one of three things: overpronate, supinate (underpronate) or are they neutral.

Overpronation is an inward roll of the feet as you go through the motion of your step. This is the most common type of gait.

Approximately 75%-80% of us over pronate. Supination is when

As you run, your feet swell, and you want to be sure you aren’t hitting the front of the shoe.

Running Shoe? your feet roll to the outside during the motion of your step. If you are neutral, this means you have no rolling motion as your run.

What comes out of the gait analysis and the conversation with the sales associate will help determine which type of shoe you need. For those who overpronate, chances are stability shoes will be recommended. Stability shoes are typically built up on the inner portion of a shoe, and are designed to slow the rate of overpronation. In some cases the shoes will bring closer to a more neutral gait. These shoes will have some additional support. If you are someone who supinates or are neutral, a neutral shoe will be recommended for you. These are shoes without the built up portion, but are still very supportive and cushioned.

Once it’s determined the type of shoe, then it’s time to try on shoes. You will typically be presented with three different shoes. At this point you are trying to determine which feels best.

Runners ask all the time what they should be feeling in a shoe.

You want the shoe to feel natural. You don’t want the support to be overly noticeable, nor do you want to feel a gap. You should be sitting comfortably, not really aware you are wearing a shoe.

As you are trying on shoes, jog around the store. If the store has a treadmill, run on the treadmill. Do whatever you need to do to determine how the shoes feels. One thing I will tell you, whatever you feel in the store, you will feel once you get the shoes home. There is very little break in process with a shoe. I advise runners, if they feel something odd, that isn’t going to go away, and the shoes probably won’t work. Remember, you want the shoe to feel natural.

The right shoe can make all the difference in your running, so make sure you are being properly fitted.

Charlie Colpaert is Manager of Providence Running Company, an avid runner, with over 50 races under his belt, ranging from 5Ks to marathons. He is currently training for the 200 mile 2015 Hood to Coast Relay Race. Providence Running Company is located at 195 Wayland Avenue. If you have a running or walking question you would like to submit, you can email Charlie at providence@run.com.

www.rifitmag.com | volume two issue seven

27

Cool-off

and Burn-off Calor 28

RIFIT | Fitness, Health and Wellness

with These Poo

FITNESS WELLNESS if you’re not swimming like a fish, HEALTH don’t worry! There’s a place for you to start off too.

f

ries

ol Tips

time) as high as you can go and then slowly bring them back down. Repeat this exercise for 12 reps.

by Lori Cipolla, RI

This is the perfect time of year to dive into the sport of swimming. There is no greater way to work out and burn calories. This type of exercise can be high-intensity while remaining low-impact.

The great thing about the water is that it takes pressure off your joints making water an ideal option for someone recovering from an iinjury, a person with arthritis, or someone who suffers from joint weakness that comes with age. Water offer a whole body exercise that is beneficial for blood circulation, strengthening muscle tone and is great for the respiratory system.

There are some important safety issues to make yourself aware of prior to engaging in swim exercises. Whether you are just starting out or can practically swim in your sleep, you should stretch first. Reaching-up and arm-up are two solid stretches for shoulder strength and rotator cuffs.

I also recommend stretching your hamstrings, quads and calves to prevent cramping. Avoid swimming alone or without supervision in case of over exhaustion or any other type of an emergency situation. Just like any other sport, there are different exercises for every level. So, if you’re not swimming like a fish, don’t worry!

There’s a place for you to start off too.

1.

Start in shallow-end --and yes, the water is your resistance.

2. Begin with jumping jacks. Try to engage your core even more than you would when you do traditional jumping jacks; keep yourself suspended in the water when bringing your feet back to center. Push back out to do the next one. Do a set of 15 jumping jacks.

3. Next, lean back to the edge of pool with your elbows. Here you will engage your shoulders and keep your upper body up-right. Use your legs to do a bicycle movement. Bicycle for 45 seconds.

4. Next are plié jumps. Keep your knees bent outward with your heels together, jump out of the water and return to plié. Do 10 reps of these.

5. Then, go back to the edge of the pool, face towards the center of the pool and this time, keep your arms extended across the ledge.

With both legs pointing towards the bottom of the pool, raise both legs up (at the same

6. Lastly, using an aqua fitness barbell, you can perform bicep curls in the water. Complete 10 full-range motion bicep curls underwater while in the shallow end of the pool.

After you have performed this entire sequence, rest for 2 minutes and repeat the circuit for another two sets for a total of three circuits. Work your way up to five complete circuits.

If you’re not new to the water and are very comfortable with making laps in the pool this exercise may be more for you. This is written out in yards as opposed to laps. First, warm-up with walking from one side of the pool to the other (walk in water between waist and chest-deep water) Do this 10 times then turn walking into skipping for 10 more times.

1.

Complete four, 50-yard laps, resting for 30 seconds in between each 50-yard lap. Each 50-yard lap should be a different stroke: freestyle, then breaststroke, backstroke and finally, butterfly.

2. Complete twelve, 50-yard laps rotating every third lap begin with the butterfly, then move to the backstroke, breaststroke and lastly the freestyle. Rest for 20 seconds in between each 50-yard lap.

3. Complete one, 100-yard lap. Begin with the butterfly and alternate to the breaststroke, backstroke and lastly, the freestyle.

4. Cool down with the 100-yard swim in a relaxed, slow manner while using all four strokes.

This is just a small tip of the iceberg, there are many options and sequences of exercises.

Swimming can also be done during the cooler months by going to a facility that has a heated indoor pool. There are places that offer aqua aerobics, aqua rehabilitation and physical therapy recreational pools and swimming lessons to those who are ready to take on the water but need to learn the basics.

Lori Cipolla from Cranston, RI is a Certified Personal Trainer and Sports Nutritionist. She is a figure athlete, wife, mom of 5 and Fitmark Bags Ambassador. She can be reached at lcipolla99@ gmail.com. www.rifitmag.com | volume two issue seven

29

FITNESS WELLNESS

Quick Tips for Outdoor Workouts HEALTH

by Maryellen Fowler, Providence, RI

Whether or not you’re a gym rat, there’s nothing like heading to the great outdoors to get some fresh air and fitness. From rowing to paddle boarding, yoga to urban hikes, there are tons of awesome ways to get out and get active. If you need the motivation of an instructor or like the camaraderie of classes, try an outdoor class. CORE STUDIOS offers outdoor summer classes that will take your workout to the next level. This year we have changed it up and are offering: Outdoor Cardio Playground. Nothing beats using the city of Providence as our playground! A recent study from Environ Science Technology found that outdoor exercise may improve energy levels and decrease stress to a greater extent than an inside workout. They additionally found that group exercise may actually increase motivation to workout. So an outdoor class just may be the very best of both worlds!

In order to workout safe, have an action plan in place:

1. Staying Hydrated: The number one, most important thing

to do is hydrate. But, what do you drink and when? One study specifically recommends drinking plenty of fluid two hours before exercise, 5- to 10-ounces of fluid every 15 minutes during exercise and drinking fluids with increased sodium content after exercise. Just be careful not to over hydrate, which can be just as dangerous as dehydration.

2. Drink Something Cold: On a hot day it’s better to drink something cold before exercising as a way to pre-cool the body.

3. Increase Electrolyte Intake: Replenishing electrolytes are extremely important. Electrolytes are lost through sweat and during warm weather workouts. Electrolytes are sodium and potassium; they help the body retain and absorb water. Sports drinks can be an easy fix to increase your electrolyte intake but for some people who do not enjoy sports drink and alternative is mixing apple juice and water. One study compared the effects of rehydrating with water, mineral water and a mixture of apple juice and water. The only beverage that showed any difference in restoring electrolytes after exercise in the heat was the apple juice/water drink — those that drank it retained more potassium than the others.

The number one, most important thing to do is hydrate. But, what do you drink and when?

30 RIFIT | Fitness, Health and Wellness

4. Carb Loading: Electrolytes aren’t the only things to stock

up on: The body also needs more carbohydrates during intense workouts in the heat. Carb loading is a good idea for an endurance event. So opt for the whole grain toast with your breakfast!

5. Climate: Gradually increase the intensity and duration of outdoor workouts in the heat so the body can better adjust and adapt to the conditions. The process can take up to 10 to 14 days, but it’s important to ease into the new regime during the first few days for best results.

6. Become a Morning Person: Not only is the temperature outside cooler but our body temperatures are also lower in the morning than in the afternoon.

Follow these tips, and the hot, New England weather will not impede your workouts. Need a bigger incentive to step away from the gym? There’s a special bonus to successfully training in the heat: your workout could be easier when temperatures drop! Studies show that the effects of proper heat acclimatization improved sweat response, lowered heart rate, and lowered body temperature for athletes even when training in cooler temperatures. All the more reason to follow our tips and get outside.

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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31

FITNESS WELLNESS HEALTH

T H E Rhode Island is home to some great outdoor bouldering at Lincoln Woods, and although there are some top rope areas in the state, they are limited, and require training and gear to use properly 32

RIFIT | Fitness, Health and Wellness

E

FITNESS WELLNESS HEALTH

T R U E

F U L L- B O DY

by Kat Waterhouse, RI

Lots of programs, machines and sports make the claim of being a full-body workout, but few deliver quite as completely as rock climbing. Rock climbing, whether indoors or outdoors, can build muscle strength, increase cardio endurance and improve mental/problem solving abilities. First time climbers will generally try either top rope climbing, bouldering, or a little of both depending on your location. Top rope climbing requires a harness, rope, and trained partner to hold the ropes (belay) for you, while bouldering is shorter, does not use a rope, and usually includes thick pads for landing called crash pads. Both types of climbing can work the full-body, and can be done outside or at an indoor climbing gym.

If you’ve ever tried a new sport or activity, you will be familiar with the usual soreness that comes from working muscles in ways that your body isn’t used to. When you try rock climbing for the first time, be prepared to feel muscles you didn’t even know existed. This is because the act of pulling yourself up a wall is not an activity that is easily duplicated even in the most thorough strength training routines. From your fingers to your feet, every muscle is working to maintain balance and upward motion. A strong core gives an athlete an advantage, but how often do you actually work on your grip strength?

While some climbers prefer to concentrate on isolated, static movements, improving technique and balance, it is possible to get your heart rate up and get a cardio workout on the wall.

The easiest way to get a cardio workout through climbing is to visit an indoor climbing gym with auto belays. An auto belay is a system that the climber clips into and allows them to climb without a partner to hold the ropes, then slowly lowers the climber back down. The absence of a partner holding the ropes makes it easier to climb over and over on the same

W O R K O U T

wall, with little to no down-time. Climbers call this technique “doing laps” and many use it to build endurance for longer, multi-pitch outdoor climbs.

The final element of this full-body workout, is the brain. I suppose you could solve math problems while doing burpees, but with rock climbing, the mental workout comes naturally, and masquerades as fun. Like a live action video game, climbers learn to read holds, determining the most efficient route to the top. The through process goes something like this, “If I grab here with my right hand, then put my left foot on that chip, I can step up and reach that hold with my left hand. Ok, now I need to put my foot out to the side to counter balance as I lean and reach my fingers over there.” As the skill or reading the route increases, the thoughts become more natural, quick, and effortless. This type of problem solving, quick thinking, and mental flexibility can benefit climbers of all ages.

Rhode Island is home to some great outdoor bouldering at Lincoln Woods, and although there are some top rope areas in the state, they are limited, and require training and gear to use properly. Crash pads and shoes for outdoor bouldering can be rented at Rock Spot Climbing, and guidebooks are available for purchase as well. If the weather isn’t cooperating, or you’d like a little guidance trying the sport for the first time, then an indoor climbing gym is where you want to go. Rock Spot Climbing operates two indoor facilities, in Lincoln, and South Kingstown, RI. Both facilities are open 10am-midnight daily, for all ages, all abilities.

Kat has been climbing since she was a toddler. She currently works as the Director of Marketing and Special Events for Rock Spot Climbing. RSC operates four indoor climbing gyms, with two in RI, and two in Boston. Rock Spot Climbing also offers outdoor guiding for the truly adventurous.

www.rifitmag.com | volume two issue seven

33

City/Town of Residence: East Greenwich, RI Age: 45 Occupation: Yoga Teacher and Co-Owner of Laughing Elephant Yoga with Lori Mancini Your sport or fitness activity: Yoga, Arielle Arts, Running, Weight-lifting Recent events you’ve participated in: Taught a yoga class to over 200 people on Memorial Day at Goddard Park, Ran the Newport 10 Miler in 1 hour 35 minutes Events planned for the future: Mostly planned events for the fall although the Blessing of the Fleet isn’t totally out of the question; September 12, I am teaching a Color Splash Class with Lori Mancini, sponsored by Lululemon; Performing in an Arielle Arts show Oct/Nov (date to TBD); Newport Bridge Race in October What is your proudest fitness accomplishment?

Ran a 50K (31.25 miles, considered an ultra-marathon) on a Marine Base with my brother, Major David P Snipes, in 6 hours 53 minutes -and placed first female! This is a big deal for the obvious reasons, but really cool because I had no intention of running more than 12 or so miles; my brother and I pulled each other along till we got it done!

What motivates you?

What I hope to be a healthy level of competition with myself. I like to see what the next level that I can accomplish is. When I am in competitive situations with others (races, etc.) I enjoy the camaraderie of pushing my team members along with friendly smack-talk and laughing - I’m not looking to win anything. My Coach Amanda Cortellesso at Arielle Arts and Trainer Josh Ball at Fitness Together are also really good at getting me to do things I never thought would be possible.

Tell us something about yourself that many people may not know: I failed gym in high school for a couple of semesters and I used to be a very heavy smoker (when I quit smoking I began to workout, around 25 years old).

Best thing about living in RI: Many family members of both myself and my husbands are here, we have awesome friends, my mom is here and we

34

RIFIT | Fitness, Health and Wellness

love the beach! We lived in Dallas for five years and boy did we miss the ocean and clam cakes!

Words to live by: Talk to yourself the way you would talk to other people, so many of us are so hard on ourselves mentally and physically! If we treated/talked to other people the same way we talk to ourselves, we wouldn’t have very many friends at all.

Fitness tip for RI Fit Readers: Everything in moderation, seriously... I still love my wine and French fries, but I don’t have them with every meal well at least not the French fries. Eat healthy and when you are hungry; enjoy the things you crave when you crave them so it doesn’t overwhelm you later and make you binge. Find physical activity that makes you smile, maybe even laugh. If you aren’t having fun doing it on some level, what’s the point?

www.rifitmag.com | volume two issue seven

35

FITNESS

Running Outs WELLNESS HEALTH

by Chris Raymond, RI

There are many people who prefer to run outside, especially when the weather gets nicer. The hot temperatures during the summer months, combined with humidity, can put runners at risk if they aren’t knowledgeable about proper precautions to take during this type of exercise. There are two important factors to consider when running outside during the summer: hydration and electrolyte balance. Fluid and electrolyte balance is a critical component of health and wellbeing, not just for runners. There is a high number of older adults that are sent to the emergency room every day for dehydration and a lot of these cases could have been prevented just by maintaining an adequate fluid balance.

Water affects athletic performance more than any other nutrient we consume. Drinking fluids in sufficient amounts is essential for normal cellular function. It is also very important to runners because of thermal regulation. A systematic approach to water replacement is necessary because thirst is not always a reliable indicator that the body is in need of fluid replacement (especially in the case of older adults). The Adequate Intake for water set by the Food and Nutrition Board for total water intake for men and women is 3.7L and 2.7L, respectively. This AI for water is a baseline of how much a person should drink on a daily basis, but sweat losses during exercise and running can increase fluid requirements even more.

In addition to thinking about water consumption during summer running, electrolyte balance is also something

36

RIFIT | Fitness, Health and Wellness

to consider. The major electrolytes lost when sweating are sodium chloride and potassium. People who are not acclimated to the heat, or who have low sodium intake can experience heat cramps from sodium depletion. Potassium loss in sweat can generally be replaced with a diet providing 2 to 6 grams per day. It is recommended to consume more potassium rich foods such as citrus fruits, juices, melons, strawberries, tomatoes, bananas, potatoes, meat, and milk.

The risk of dehydration can be very sudden without proper fluid balance. Unless the fluid in sweat loss during exercise is replaced, the body temperature rises leading to heat exhaustion, heatstroke, and even death. Sweat loss is tracked by decreased body weight. Fluid loss equals to as little as 1 percent of total body weight can be associated with an elevation in core temperature during exercise. A loss of 3 to 5 percent of body weight results in cardiovascular strain and impaired ability to dissipate heat. One pound of weight loss during exercise is equal to 1 pint (.5L) of fluid loss. A downward trend of weight loss is sometimes mistaken as fat loss. Although not as sensitive as weight change; dark, yellow urine, rapid-resting heart rate, and prolonged muscle soreness are other useful tools to monitor hydration status.

Therefore, consuming adequate fluids before, during, and after your summer run is essential to prevent dehydration related complications.

Chris Raymond B.S. NSCA-CSCS is a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association. Chris is a part-time instructor for the Personal Fitness Training program at MTTI in Seekonk, MA. He also is a personal trainer at Seekonk Total Fitness. Chris has over 5 years of experience helping people reach their goals as a Certified Lifestyle and Weight Management Specialist. He currently resides in Riverside, RI but is originally from Woonsocket, RI.

side

FITNESS WELLNESS

Precautions For Exercising in HEALTH

the Summer Heat

Unless the fluid in sweat loss during exercise is replaced, the body temperature rises leading to heat exhaustion, heatstroke, and even death.

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37

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39

WELLNESS HEALTH

Traveling can be exhausting, and there may be little time to sit down and eat a healthy meal

40

RIFIT | Fitness, Health and Wellness

WELLNESS HEALTH

by Marcy Feibelman, RI

It is officially summer! Yee-haw! This time of year means the end of school for most students, teachers, children and parents. With that break from school, many of you may be going on some fun and exciting travel adventures. To help make your travels go as smoothly as possible, I am going to share some health tips.

TIP #1: SLEEP

As many of us know, travel days can be quite stressful.

One of the best ways to reduce stress on the body and mind is to get quality sleep. Sleep equates to rest and recover time. To allow for that time, prep for your vacation the week before. The day before you leave, try to have your bags packed and maintain your daily routine. Our bodies operate on a rhythm. The closer we keep to that rhythm the less stress there is on our adrenal glands, our nervous system and our well-being in general. If you will be waking up earlier than usual, try to go to bed 1-2 hours earlier than normal for the days leading up to your travel day. The night before you leave, create a relaxing wind-down routine for you (and your partner or family) such as an evening walk, stretches and/ or deep breathing exercises, or Epsom salt baths with lavender essential oil. Aim to be in bed between 8-10pm. To calm your mind of what needs to get done, consider writing a ToDo list for your travel day, i.e. the “don’t forget to-do this” list.

TIP #2: NUTRIENT-DENSE HEALTHY SNACKS

Traveling can be exhausting, and there may be little time to sit down and eat a healthy meal amidst trying to catch a plane, train, taxi or ferry. I recommend packing nutrient-dense snacks that include protein to keep your blood sugar levels stable and your body in as reduced a stress state as possible.

One snack idea includes a bag of mixed nuts and dried fruit.

Almonds and dried cranberries are a favorite of mine. You can throw in some dark chocolate chips if you need a little sweet goodness. Turkey jerky is another great protein option.

Hummus and a bag of veggies like carrots, cucumbers, peppers and peapods are an easy option too – as long as your hummus isn’t hanging out in hot temperatures for hours. Apple slices and a small container of almond butter for dipping is another healthy option. The key is to get your servings of protein, along with some veggies and fruit. Keep sugar and simple carbohydrates like bagels, bread, pasta and cookies to a minimum because they will spike your blood sugar levels and then drop them, which creates physiological stress in the body and can lead to mood changes such as irritability and temper tantrums.

TIP #3: SUPPORT YOUR IMMUNE SYSTEM

When we travel, our bodies are exposed to lots of germs (especially viruses). Quality sleep is an important preventative measure. Avoiding (or minimizing) sugar and alcohol intake is another measure, as these substances lower our immune function and make our body more susceptible to viruses. Nutrients to consider supplementing for immune support include vitamin C and zinc. During flights, it is important to drink water to stay hydrated and flush wastes out of your body. Tea is a great option as well. You can bring a few ginger tea bags, and get hot water and lemon from the flight attendant. Consider wearing a scarf and bringing a small 2 ounce bottle of eucalyptus or peppermint essential oil. You can dab a few drops of the oil on your scarf to breathe in throughout the flight and also a few drops on the air blower above your seat. These oils are antimicrobial, and will help prevent any circulating viruses from reaching you.

They also have a wonderful menthol-y or minty aroma, which tend not to disrupt other passengers.

Marcy Feibelman is a naturopathic doctor practicing at Leaves of Change Natural Medicine in Providence, Rhode Island. Dr. Feibelman is the current president of the Rhode Island Association of Naturopathic Physicians. To learn more about Dr. Feibelman or naturopathic medicine in Rhode Island, you can visit www.LeavesofChangeMedicine.com. * This article is for information purposes only. Before making any changes to your health, please consult your doctor.

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WELLNESS HEALTH

What Your Mouth Tells You

by Stephanie Santoro, RI

As you embrace foods like quinoa and edamame, try yoga and meditation, and get serious about those annual physicals, there’s one connection you might not be making in your quest to live well: dental health. We think so much about the health impacts of what goes into our mouths, but what about our teeth and gums? Research shows that there is a strong connection between oral disease and other health conditions.

Preventive care doesn’t exclude the mouth – it is part of the body. A strong dental hygiene regimen at home with regular professional cleanings and check-ups can have a much deeper impact than your smile.

Oral health is not only important for protecting your teeth, but also for protecting your body from infection.

A number of health problems are known to be associated with poor oral health, including, periodontal (gum) disease, diabetes, and heart disease. Dental check-ups and cleanings serve as preliminary check points for assessing any changes to your health. You can also identify symptoms during your own daily dental routine to evaluate the health of your mouth and body.

Some 47 percent of American adults suffer from periodontal disease, or gum disease.

Symptoms such as bleeding, swollen gums or bad breath are signs of gum disease. Gum disease is an infection caused by the presence of bacteria. Like any infection, it can cause increased

About Your Body’s Health

inflammation throughout the body. You can help reduce this inflammation and improve your health with good dental care like regular brushing and flossing.

Practicing good oral hygiene can help protect you from an expensive and lifelong-health conditions. A long-term study from United

Concordia Dental shows that regular dental treatment and maintenance has a major impact on patients with diabetes, cerebral vascular disease (stroke) and coronary heart disease. Over a five-year period, hospital admissions decreased significantly for patients who received regular preventive dental care.

Admissions were down: • 39.4 percent for diabetes patients, • 28.6 percent for patients with heart disease, and • 21.6 percent for stroke patients

Studies show that gum disease may make health problems in other parts of the body worse, especially for women. Pregnant women may be

more susceptible to gum disease because of hormonal changes during pregnancy. Research also suggests that serious gum disease may be linked to premature births and/or low birth weight which is why it’s extremely important for pregnant women to see their dentist regularly.

Be sure to contact your health provider if you are experiencing any indicators associated with gum disease or if you notice lesions that do not get better. Your dentist is the healthcare professional most qualified to find early signs of chronic disease and suggest an appropriate treatment regimen.

Here are some final dental tips to help protect your health by protecting your mouth: • Get regular dental cleanings (at least two per year) • Brush twice a day,

and floss daily • Make sure your dentist knows your medical history, including any health conditions and any medications you’re taking • Maintain a healthy diet (low in sugar, high in fruits and vegetables)

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Stephanie Santoro, is a Registered Dental Hygienist with over 15 years of clinical experience. She is the dental program administrator for Blue Cross & Blue Shield of Rhode Island. She currently serves on the Board of Directors of the Rhode Island Oral Health Foundation and is a department chairperson for the Foundation’s signature event, the Rhode Island Mission of Mercy.

FEATURED NONPROFIT

Healthy Foods,

Healthy Families Healthy Foods, Healthy Families (HFHF) is a community nutrition education program run by Farm Fresh RI, a non-profit based out of Pawtucket that is growing a local food system that values the environment, health and quality of life of RI farmers and eaters. HFHF works specifically to increase healthy food access by empowering low-income families with the tools to shop for and cook fresh, healthy, and local foods.

HFHF is a comprehensive nutrition education program that combines tastings, education, and financial incentives that provide the fundamental knowledge and resources for families to access and eat healthy foods. The program runs from JulyOctober at 6 outdoor farmers markets in the state and serves over 400 families each year.

and features a bilingual and interactive curriculum. Examples of our food-based nutrition lessons include: • Vegetables are Plant Parts We Eat • The Benefits of Local Food: Where Does My Food Come From?

• The Colors of Health: How Eating a Rainbow of Colors is best for My Body • Cooking with Kids

2014 STATISTICS 400 low-income families learned about local, nutritious food options at six neighborhood farmers markets and one community center from July to October.

Recipe from HFHF Spanish Cucumber Salad

46% of families visited the farmers market 9+ times and received over $60 each to purchase local produce, helping to supplement tight budgets and increase access to healthy foods.

By participating in interactive food-based nutrition lessons and receiving incentives, families built healthy habits together: 81% of families reported increased familiarity with different fruits and veggies.

94% of families increased their fruit and vegetable consumption as a result of participating in the program.

“My family is eating more fruits and vegetables as a result of the program” Healthy Foods, Healthy Families (HFHF) runs for 17 weeks

Healthy Foods, Healthy Families is made possible by: Blue Cross/Blue Shield of Rhode Island, Newman’s Own Foundation, Fresh Sound Foundation, and van Beuran Charitable Foundation

INGREDIENTS 2 cucumbers, washed, peeled and cut into thick slices 2 tomatoes, sliced each into 8 wedges ½ medium onion, thinly sliced 2 tablespoons sherry vinegar or (red wine vinegar) 6 tablespoons olive oil 1 teaspoon salt 2 teaspoons pepper or (cayenne pepper) 1 tablespoon sunflower seeds, roasted 1 cup fresh Nata de cantabria cheese or other cheese, in small cubes (optional) PREPARATION Gather all ingredients. In a large mixing bowl, combine ingredients and mix until well combined. Garnish with roasted sunflower seeds or cheese. Keep refrigerated until serving time. Serve cold.

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also improves the functioning of your brain. The increased flow of blood to your brain that exercise causes, along with the release of serotonin, will improve your mood and it will help you to think more clearly.

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FITNESS WELLNESS HEALTH

Is Sugar Sabotaging Your Efforts T O

E A T

H E A L T H F U L L Y ?

by Debra Westgate-Silva, RI

Many of us have a sweet tooth -- there’s a biological reason for it.

However, too much sugar in the diet can sabotage our attempts to eat healthfully.

The American Heart Association recommends consuming no more added sugars than half your daily discretionary calorie allowance. For most American women, this means no more than 100 calories per day, the equivalent of approximately six teaspoons of sugar, and 150 calories for men, the equivalent of nine teaspoons.

Hidden Sugar

The truth though, according to the Harvard School of Public Health, is that the average American consumes 22 teaspoons of added sugar per day. Sugar is an ingredient in many of our convenience foods, including beverages, ketchup, barbecue sauce, salad dressings, granola bars and many other food products.

Let’s look at an example: • With breakfast, a woman puts two packets of sugar in her coffee (two teaspoons of sugar).

• She also grabs an oatmeal granola bar, which contains 12 grams of sugar (three teaspoons).

• For lunch, she tops her salad with two tablespoons of a popular bottled salad dressing (four grams of sugar, another teaspoon).

• While eating what appears to be good choices, this woman has met her sugar limit before lunch is over.

• Here’s another example.

• This person has a quick snack of a protein bar (25 grams of sugar) and a can of soda (41 grams). That’s 66 grams of sugar or 16.5 teaspoons of sugar, almost three times the woman’s daily limit and almost double the man’s.

Why is too much sugar a poor health choice?

Aside from empty calories, blood sugar spikes, diabetes and a whole host of other related diseases, sugar may be sabotaging our efforts to eat healthfully.

Under normal conditions, when we eat a salad, our taste buds think it tastes good. When we eat something with sugar and fat, like ice cream, our taste buds think it’s really good. Our

bodies are wired to like the sugar and fat. They mean survival: the sugar gives us instant energy, and the fat can be stored for leaner times.

The problem is our taste buds easily become accustomed to sugar. Brain images show that when we eat sugar, the same parts of our brains light up as would when people are addicted to heroin and other drugs. It floods our system with dopamine, a feel-good chemical, and convinces our nervous system that it’s in our best interest to have more. As with addictive drugs, our bodies get used to them; we need more to get the same effect.

This wreaks havoc on our taste buds. When we become accustomed to too much sugar in our diet, that becomes our idea of normal. Now the ice cream tastes good, instead of really good; we need something with even more sugar for our taste buds to think it’s really good. And the salad? That has sunk to a “below normal” status on the taste bud receptor scale. Sugar has desensitized our taste buds.

What can we do?

To get salad or produce or other wholesome, natural foods -- the foods that most benefit us -- to taste good again, we need to resensitize our taste buds. We do this by reducing, or eliminating, added sugar in our diet. The more we get rid of added sugars, the better whole foods will taste again.

There are a couple of ways to begin to do this: • Avoid sugary soft drinks and juices.

• Avoid processed, prepared foods.

• Cook and eat more whole foods.

• Have healthy snacks ready and accessible (e.g., almonds, a tray of cut veggies) • Have a plan: Make a plan for your meals for the week and shop with a list.

Luckily, it doesn’t take too long to re-acclimate our taste buds.

Reducing sugar can help us stay on track with healthful eating -- and enjoy it more.

Deb Westgate-Silva is a personal chef and blogger. A graduate of Johnson & Wales culinary arts program, she is personal chef/owner of Dinner Thyme Personal Chef Service, serving RI and nearby Massachusetts. She shares many healthy recipes on her blog What’s Cooking at Dinner Thyme [http://www.whatscookingatdinnerthyme. com]. She can be reached at deb@dinnerthymepcs.com.

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Wednesday, July 15 6:00pm Paddle into the Past: Greystone Mill Cricket Field Johnston, RI Saturday, July 18 12:00pm Craft Brew Races Newport, RI Sunday, July 19 7:00am Narragansett Bay Half Marathon & 5K Pierce Memorial Stadium, RI Friday, July 24 6:00pm 44th Annual Blessings of the Fleet 10 Mile Road Race Narragansett, RI Friday, July 31 9:00am Yoga at the Hamilton House Providence, RI

Friday, July 31 7:00am Junior League of RI 23rd Annual Pizzuti Open Golf Tournament Pawtucket, RI Saturday, August 1 9:00am Block Island Triathlon Block Island, RI Tuesday, August 4 4:00pm Farm Fresh RI Local Food Fest Castille Hill Inn, RI Friday, August 9 Time TBA Cumberland Fest Diamond Hill State Park, RI Saturday, August 8 12:00pm Charlestown Chamber of Commerce Annual Seafood Festival Charlestown, RI

For More Events and Information Visit

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Sunday, August 9 10:30am BoldrDash Kids & Family Exeter, RI Sunday, August 9 6:00am Race the State RI Little Compton, RI Tuesday, August 18 10:30am Tuesday Stroll Coggeshall Farm Museum Bristol, RI Saturday, August 22 8:00am Latino Public Radio’s 5K Run/Walk & Health Fair Temple to Music Roger Williams Park Providence, RI Monday, September 7 9:00am Free Class with Laughing Elephant Yoga at Goddard Park Goddard Memorial State Park East Greenwich, RI

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