Lh summer2013 digital

Living Healthy Summer 2013

NorthStar Publishing LLC

in Northern Vermont & New Hampshire

Family

HIKES

Regional treks for every age group

EATING RIGHT!

Marion Michele Brown

Chocolate Espresso Trail Bars!

A Free Publication

Living Healthy in Northern Vermont & New Hampshire

4 Family Hiking

is published semi-annually by NorthStar Publishing LLC

Hiking is an ideal family activity and our region offers several trails suitable for all ages.

Summer 2013 Publisher: Justin Lavely justin@northstarmonthly.com

10 Safety on the Mountain

Graphic Design: Heidi Allen Goodrich heidi@northstarmonthly.com

A few tips on preperation and the Hiker Responsibility Code.

Editors: Lyn Bixby lyn@northstarmonthly.com Justin Lavely justin@northstarmonthly.com

16 Lightning

What do you do when you’re caught outside in a thunderstorm?

Advertising & Circulation: Vicki Moore vicki@northstarmonthly.com Angie Knost angie@northstarmonthly.com

22 Happiness

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The science behind measuring our mood.

Editorial Comments or Questions: info@livinghealthyvt.com Living Healthy is produced and published by Northstar Publishing, LLC located at 29 Hill Street, Danville, VT. Printed in USA. Copyright 2013 by NorthStar Publishing LLC. All rights reserved. No part of this publication may be reprinted or otherwise reproduced without expressed permission from NorthStar Publishing LLC. Publisher is not responsible for errors resulting from typographical errors. Acceptance of advertising is subject to publisher’s approval and agreement by the advertiser to indemnify the publisher from loss or expense on claims based upon contents of the advertising. Publisher does not assume liability for errors in any advertising beyond the cost of the space occupied by the individual item in which the error appeared.

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COVER: A young hiker traverses a rocky section of Wheeler Mountain, which provides views of several peaks in Vermont and New Hampshire. Photo by Meghan McCarthy McPhaul.

PAGE 2-3: Erica Cheries, 14, of Amherst, N.H., takes a picture of the waterfalls at The Basin in Lincoln , N.H. The Basin is a popular spot for hiking with man-made paths for any skill level alongside rivers and waterfalls. Photo

by Jacob L. Grant.

Living Healthy Summer 2013

in Northern Vermont & New Hampshire

Young hikers decend on the Wheeler Mountain Trail in Barton, Vt.

on the trail with little feet Hiking has many benefits as a family activity

T

photos & article by Meghan McCarthy McPhaul

he mountains of New Hampshire and Vermont have been calling to people for hundreds of years. Before there were trails, peak-bagging pioneers bushwhacked their way to the high summits, discovering hidden waterfalls, intriguing rock formations and incredible vistas along the way.

Luckily for those of us who live here or visit the region today, there are myriad trails that allow us to enjoy hiking the hills and mountains without the need for a machete. And the natural wonders found in the mountains are just as awe-inspiring as they have always been.

Hiking is an ideal family activity, because it can be tailored to all ages and abilities, and it’s an adventure that can be pursued for life.

Whether you pack up the kids and head to a high peak or just hit the trail to the local pond, hiking is a great way to get outside and explore the world around us.

Expectations in check

One key to keeping the family hike fun and successful is having realistic expectations of what the kids can handle. Mom and Dad may have climbed all the 4,000-foot peaks in the White Mountains, but for junior, a trek along the mile-long path around a lake might be plenty adventuresome. It could also take the same amount of time as a long hike might for a more experienced hiker.

“It’s key to have an idea of where you’re going, so you’re not setting yourself up for failure,” says Luke O’Brien, trails coordinator for the Northwoods Stewardship Center in East Charlston, Vt., author of the Northeast Kingdom Mountain Trail Guide, and father to a six-year-old hiker.

O’Brien and other experienced trail trekkers stress that when planning a hike with children,

it’s essential to have an idea of how long and difficult the hike is – and to understand that little hikers take more steps and often get distracted along the way, which means you’ll have to alter your timetable. Planning accordingly, and being flexible with your own expectations, will make the outing much more enjoyable for everyone.

“My most recent revelation regarding hiking with the kids is that we don’t have to make it to our destination,” says Martha Wilson, who has a five-year-old daughter and a three-year-old son and who Blogs about outdoor adventures for the Bretton Woods resort in New Hampshire. “There are times when I really want to go, go, go, but the kids are so happy to be throwing sticks in a stream or searching for toads that I have had to force myself to just appreciate that we are outside having fun. Although I may not be getting a workout, the kids are having a blast exploring.”

Young hikers should be encouraged, but not overwhelmed, agrees Nancy Ritger, huts program manager for the Appalachian Mountain Club (AMC).

“For our family, it was always important just to get outside. And the more we did, the more comfortable [the kids] became,” says Ritger, who has been hiking with her now teenaged children since the days when she carted them uphill in the baby carrier. “We learned to amend our itinerary to accommodate everybody. Sometimes that meant one parent would

hike further, while the other one stayed with the kid who wanted to just play in the pond.”

Journey & destination

A fun destination is often the motivation necessary to get kids out of the car and onto the trail. That destination doesn’t necessarily have to be the summit of a big mountain. It could be a waterfall or a rocky outcrop with a stellar view. Of course, having fun things to look at along the way makes getting to that great destination a blast.

“I always liked to try to involve my kids in the planning,” says Terry Hoffer of Danville, Vt., whose two children, now grown, had climbed all the 4,000-foot peaks in the White Mountains by the time they were ages 8 and 10.

Looking at the map together and selecting a route for the hike became part of the fun for Hoffer and his family, and fun is key to keeping little hikers happy – now and years down the road.

“I want my kids to have fun and love being outside,” says Amanda Guilbert, a New Hampshire mom of two sons, ages three and six.

“I always try to pick a hike where there is something cool at the end – a waterfall, a pond, or a cool rock formation,” says Guilbert, who also encourages her sons to keep an eye out for natural treasures along the trail. “We always look for frogs, toads, red efts, and any other creature or evidence of a creature.”

That’s a good tactic, says Ritger: “If kids are

A view of Franconia Ridge across Lonesome Lake from just below the AMC hut.

engaged in what they’re doing and not focused on how to get from Point A to Point B, they’re having more fun.”

Creating an impromptu scavenger hunt of things to spot along the trail provides a fun distraction. Listening for birds or looking for wildflowers encourages hikers to notice and explore the world around them. Watching for and counting trail blazes on trees and rocks can become a game that also teaches young hikers how to stay on track should they ever lose the trail. Bringing a friend along for the hike can be a good motivator, too.

Water – as a destination or a diversion along the trail – is a favorite for children of all ages.

Kids love to splash, and having a place to cool off and slow down is a good change of pace.

“If there’s a possibility of swimming or wading along the way, the kids practically run to get there,” says Wilson.

Be prepared

While a great destination is a good incentive for hikers to make it to trail’s end, sometimes even the most determined hiker needs a little boost to keep going. For Hoffer, that boost was provided through M&Ms doled out along the trail. For Guilbert, it’s the promise of a cookie or juice box at the top.

Keeping hiking fun isn’t complicated, but there is a basic checklist for an outing on the trail with kids: proper footwear, suitable clothing, snacks, water, sunscreen, bug repellent and basic emergency supplies.

6 • 2013 LIVING HEALTHY

Your children don’t need expensive hiking boots to hit the trail, but they shouldn’t head out in flip-flops or Crocs, either. A good sneaker with a grippy tread will work fine, although waterproof hiking boots are better for wet conditions. Make sure the shoes fit well and have been worn for a test run or two before a big hike; blisters can quickly ruin the fun.

Especially if you’re planning a mountain hike, be prepared for the weather to change. It might be sunny and hot at home, but breezy and cool at a higher elevation. Packing an extra layer or two, including a waterproof jacket, is always a good idea. Better to have it and not need it than wish you did as your kids are shivering halfway through the hike.

Snacks, of course, are key for any family outing. Anyone who has spent even a few minutes with a hungry child knows that a hungry kid is never a happy kid. Feed young hikers before you leave home. Bring lots of snacks – granola bars, gummy treats, fruit, chocolate, whatever it takes! Stop every now and then to refuel. A treat or a picnic lunch at the hiking destination makes for a great break and the necessary calorie intake for the return trip. The promise of an ice cream cone on the drive home generally perks up tired hikers, too.

Water is also essential. Kids tend to get so busy playing that they forget to hydrate. Water bottles should be packed along with the snacks.

Camelbak makes a variety of kid-sized packs for carrying water, including some with pockets for snacks and a light extra layer of cloth-

ing – or for stashing treasures like rocks and pinecones found along the trail “My boys love their packs. They’re not too big or heavy,” says Guilbert. “I love it because they drink the whole way up.”

The adults along for the adventure should also add a basic first aid kit to their own packs, as well as matches and fire starter and a flashlight in case you run into an emergency on the trail.

Fun with benefits

There are plenty of studies out there that indicate children today spend increasingly more time in front of an electronic screen and too little time outside. Groups ranging from environmental organizations to the American Academy of Pediatrics have conducted studies that reveal many benefits to children spending more time outside, from decreased obesity rates and lower incidences of attention deficit hyperactivity disorder (ADHD) to improved motor skills and a generally more positive outlook on the world.

Embarking on outdoor adventures as a family can have positive ramifications that last from infancy all the way through adulthood.

“The benefits [of hiking] to kids are the same as for all of us,” says Sara DeLucia, adventure programs manager for the AMC. “It provides great exercise, which leads to better overall health and sense of wellbeing. It is a confidence booster. It’s a fun social activity. It connects kids to their environment and cultivates a sense

of stewardship. It encourages curiosity and discovery.”

For Hoffer, getting his children on the trail at a young age became a lesson in setting and reaching goals. After his son and daughter knocked off the list of 48 4,000-foot peaks in the White Mountains, they moved on to the

remaining 19 4,000-footers in New England.

“This became a thing that they were chasing more than we were pushing it,” he says. “They couldn’t wait to see their name on the list.

Joining the Four Thousand Footer Club isn’t everybody’s goal, and it wasn’t the most important thing for Hoffer and his family. The

real goal – and biggest reward – was creating and experiencing outdoor adventures together, learning about the natural world, and fostering an appreciation of the outdoors that lasts longer than any hike. Perhaps even for a lifetime.

Meghan McCarthy McPhaul, an award-winning writer, is the author of the book, A History of Cannon Mountain, Trails, Tales and Skiing Legends, published in 2011. She lives with her husband and three children in Franconia, N.H., where she writes a blog, writingsfromafulllife.blogspot.com.

Reclaiming wonder

Creating an outdoor adventure close to home

By Meghan McCarthy McPhaul

W

hen the great outdoors is just beyond the back door, you don’t have to venture far to have a fun adventure. Since our three children, including twins, were babies, my husband and I have taken them into the woods.

As toddlers, they ditched the baby carriers, eager to strike out on the trail on their own.

Now ages six and four, the kids have some favorite hikes that involve driving anywhere from 15 minutes to half an hour or more to reach the trailhead. But often we simply head outside and explore the fields and forest closer to home.

We are lucky to have trails meandering through the old apple orchard in our back field and into the forest beyond. We get outside as often as we can, in every season, and my children have come to know their little corner of the world pretty well.

Through the seasons and the years, we have noted which flowers bloom first, where the squirrels like to munch their pinecones in the woods (as evidenced by their middens, or piles of discarded pinecone scales), when to listen for the peepers singing from the nearby pond, and where the best stashes of wild blueberries and blackberries grow.

The kids love to look for animal signs – deer and moose tracks in the mud along the driveway, oblong holes in dead trees made by pileated woodpeckers, bear

scat near the apple trees, broken branches where the bears climbed for treats or the moose nibbled at buds. When they find an unfamiliar flower, they’ll bend down for a closer look, usually amazed at some feature that would have gone unnoticed from a loftier adult height.

If we find a track or a flower or tree we don’t know, we’ll return home and open our trusty Field Guide to New England, published by the National Audubon Society, to learn more about it. When we cross an old stonewall, tumbling and moss-covered amidst the forest, or a stray apple tree or patch of day lilies far into the woods, we wonder together how those things came to be.

Not everyone has trails right in their back yard, of course, but if you live in the Northeast Kingdom or northern New Hampshire, you’re close to some trail system, whether a town conservation area – the Dells in Littleton or the St. Johnsbury Town Forest – or a state park, a public wildlife refuge, or a national forest land.

Even exploring your own back yard or taking a walk down the road can reveal some of the natural wonders in your neighborhood – anthills in the driveway, bees buzzing around the garden, the tat-tat-tat of a woodpecker in the trees, a dozen types of colorful fungus.

In becoming familiar with the world immediately around

them, my children have learned to make careful observation, to see how things are connected and how the landscape and activities change with the seasons. When we take our adventuring further afield, they can recognize many of the things we see along the trail from our own wanderings close to home. Along the way, they’re building up those hiking muscles for longer treks.

Getting outside can be both calming and invigorating. Looking at the landscape of home from a child’s perspective becomes a learning experience for all of us.

As adults, caught up in an array

The author’s daughter finds a purple trillium during an outing on the trail behind their home.

of responsibilities, we often forget the sense of pure wonder we felt as children. It is easy to reclaim that wonder when you go outside with a child.

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Familyfriendly hikes

By Meghan McCarthy McPhaul

H

ikers have their own favorite treks, and the same goes for hiking with kids.

When looking for a new hike to explore, I often turn to the book Best Hikes with Kids: Vermont, New Hampshire & Maine (Cynthia Copeland, Thomas J. Lewis, and Emily Kerr, The Mountaineers Books, 2007), which gives great details, along with tips for keeping hiking fun. Here are some favorite treks from experienced hiking parents in our region:

Vermont

New Hampshire

☑☑ Wheeler Mountain (Terry Hoffer and Luke O’Brien) This 2.3-mile round-trip hike in Barton offers rock scrambles and fantastic views of Lake Willoughby and both the Green and White Mountains, with plenty of excellent picnicking rocks along the way. Trailhead is on Wheeler Mountain Road. (Other hikes from Wheeler Mountain Road include the longer Moose Mountain Trail and the shorter Wheeler Pond Trail.)

☑☑ Baldy (a.k.a. Bald Nob) and Artists Bluff in Franconia Notch (author recommendation) This 1.8-mile loop is a local favorite with lots of bang for your hiking buck. The hike includes Mount Baldy (with great views of Cannon Mountain and Mount Lafayette) and Artists Bluff, overlooking incredibly scenic Franconia Notch. Begin either at the Baldy trailhead, across from the Peabody parking area at Cannon Mountain, or the Artists Bluff trailhead, across from the Echo Lake parking area.

☑☑ Brousseau Mountain (Luke O’Brien) Just south of the Canadian border in Norton, the 2.4-mile round-trip hike up Brousseau Mountain offers scenery and solitude. “Your back is right on the Canadian border, looking south over Little Averill Lake and the great, big, undeveloped forest,” says O’Brien.

Trailhead is on Brousseau Mountain Road, off Route 114. (Please note, Brousseau is a nesting site for Peregrine Falcons, so the trail is sometimes closed before Aug. 1.) ☑☑ Nulhegan Basin Wildlife Refuge (Luke O’Brien) Located within the Silvio O. Conte National Fish and Wildlife Refuge (as is Pondicherry, above), this protected area near Island Pond includes a 1-mile interpretive nature trail. ☑☑ Mount Pisgah, South Trail (Terry Hoffer) This 3.4-mile round-trip hike is somewhat challenging, so better suited to older kids.

The payoff is in fantastic views of long Lake Willoughby and Mount Hor across the way (another good kids’ hike). Take a short side trip about a mile into the hike to catch the lake view from Pulpit Rock, but keep the kids close, as the view is from a high ledge. Overlook areas north of the summit allow views of Willoughby and Lake Memphremagog. (Other trail options include North Trail and East Trail.) Trailhead is on Route 5A in Westmore.

The Hoffer family rests during a hike.

Online sources

☑☑ Groton State Park (Terry Hoffer) Groton State Park offers myriad hiking options. With names like Owl’s Head, Little Deer Trail, and Devil’s Hill Trail, the paths range in length from one-half mile to three and one-half miles and carry hikers through bogs and forest and past cool geological features.

For more detailed information and descriptions of trails in Groton State Forest, go to www.vtstateparks.com/pdfs/groton_trails.pdf.

ÄÄ www.outdoors.org/recreation/family/outdoor-tips.cfm (AMC site featuring tips for getting kids outside to hike, camp, and explore) ÄÄ www.vtstateparks.com/pdfs/trails_kids.pdf (list of family-friendly trails in Vermont, separated by region) ÄÄ www.travelthekingdom.com/hiking.php (descriptions of several hikes in the NEK)

☑☑ Lonesome Lake (Nancy Ritger) Starting from the Lafayette Campground in Franconia Notch, this up-and-back hike totaling 3.4 miles brings hikers up Cannon Mountain on the opposite side from the ski area.

While the trail is steep in some places, the destination is worth the huffing and puffing on the way up. Hikers will be able to dip their toes – or more – into Lonesome Lake, which is back-dropped by the majestic mountains of the Franconia Range. The AMC maintains a hut at the lake, with overnight accommodations available. (For a slightly longer hike, begin at the Basin in Franconia Notch and follow the Basin-Cascades Trail along Cascade Brook. The Basin-Cascades Trail eventually joins the Cascade Brook Trail. Round trip is 5 miles.) ☑☑ Arethusa and Ripley Falls (Sara DeLucia) Arethusa and Ripley are among several waterfalls in Crawford Notch, with Arethusa having bragging rights as the highest waterfall in New Hampshire. The 2.5-mile round trip on the Arethusa Falls trail brings hikers to the base of Arethusa Falls, which drops more than 200 feet. There are several hiking options around the falls, including spurs to Ripley Falls and Frankenstein Cliff. Stop into the nearby AMC Highland Center on Route 302 for the latest trail conditions and hiking suggestions. (The Highland Center also has a super cool outdoor play structure for some pre- or post-hike fun.) ☑☑ Mud Pond Trail (Martha Wilson) Located in Pondicherry Wildlife Refuge near the town of Jefferson, this easy 1.6-mile round-trip hike is a big hit with kids. The trail is fully accessible with a boardwalk that leads through wetlands to a wildlife viewing platform. “There’s an opening in the boardwalk built for wildlife to be able to cross to the other side of the swamp, and we imagine what animals might have crossed that way,” says Wilson. Pondicherry, a favorite for birdwatchers, includes several other walks, among them treks to Little Cherry Pond and Big Cherry Pond.

LIVING HEALTHY • 9

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Safety on the mountain

photo & article by Jacob L. Grant

We’ve all done it.

You’re out on the trail, working your way up the mountain, backpack slung over your shoulder, and you get to a muddy part of the path. You hadn’t really planned for this. It just happened to be a nice afternoon and so you figured an impromptu hike was in order. But so rushed were you to get out the door and hit the trail that you didn’t want to take the time to lace up your hiking boots, so you just put on some sneakers. Sneakers are great—they’re comfortable and versatile, and you can just slip them on without having to untie them.

But they’re not waterproof.

And so, to avoid getting your sneakers wet in the muddy trail, you venture off to the side, up onto some roots and some moss covered rocks. You stomp your way over low-lying vegetation, your wonderfully comfortable sneakers leaving a small path of destruction in their wake; scuffed roots, overturned stones, crushed plant life. And all just so you could keep your feet dry.

Wearing proper footwear when hiking is essential not just to your safety, but to the environment as well. Hiking boots are meant to plod through mud and streams. They’re meant to go where your sneakers can’t so as to help maintain the delicate trail system.

“It’s about respect,” says Tim Tierney, executive director of Kingdom Trails. “Any time that you go venturing in the outdoors, you need to be respectful of the landowners. You need to be respectful of others on the trail. You need to be respectful of animals and nature. That’s why we promote the use of proper footwear because people who wear improper footwear tend to go around watery areas and end up causing more damage.”

And who has the mountainous chore of repairing that damage? In Vermont a good portion of that labor falls on the shoulders of groups like the Green Mountain Club, who have been dedicated to main12 • LIVING HEALTHY

taining Vermont’s legendary Long Trail for more than 100 years. Additionally, the GMC also works at safeguarding many of Vermont’s other hiking trails, according to its website www.greenmountainclub. org. The GMC website is loaded with hiking information and includes an extensive bookstore and map section dedicated to hiking the green mountains of Vermont. “Day Hiker’s Guide to Vermont,” is a popular and often recommended resource.

In New Hampshire the Appalachian Trail Conservancy works with 31 trail maintenance clubs to manage the Appalachian Trail, one of the longest continuously marked footpaths in the world, according to www.appalachiantrail.org.

New Hampshire developed a program about 10 years ago called hikeSafe, a joint effort between the White Mountain National Forest and New Hampshire Fish and Game to educate hikers on the inherent risks of hiking and how they can become better prepared before beginning any hike.

As part of the hikeSafe initiative, the Hiker Responsibility Code was developed. It’s a set of principles intended to help spread the simple basics of hiking safety. (See sidebar.)

If a hiker is hurt or lost, it takes several hours and lots of manpower from outdoor groups like the Appalachian Mountain Club, Fish & Game, search and rescue teams, and others to undertake the task.

James Goss, a New Hampshire Fish & Game Conservation officer and a hikeSafe coordinator, said often times it’s the people who go out on a simple two mile hike that most easily find themselves in trouble.

“They won’t have rain gear, a flashlight or a trail map,” he said. “Darkness comes, they call 911 on their cell and we need to get them, or they don’t have sufficient gear when it gets cold at night in the summer, in the 40s. It’s important to be prepared.”

What are some of the best ways to have a safe and

Erica Cheries, 14, left, and friend Mackenzie Kinney, 14, along one of the many waterfalls near The Basin in Lincoln, N.H., at Franconia Notch State Park.

LIVING HEALTHY • 13

enjoyable hike?

Know your level of physical fitness and plan accordingly. If you are not an avid hiker, perhaps you’re not ready for Mount Washington. If you have weak knees you might want to stay away from anything too steep.

Don’t expect weather conditions at the foot of the mountain to reflect weather conditions at the top.

Weather conditions change in elevation— sometimes quite drastically. Tim Tierney suggests adding a simple windbreaker to your backpack can go a long way.

If you’re hiking with a group and someone gets hurt, how should you get help?

If your group has decided to make an afternoon hiking trip, don’t go without having some knowledge of basic wilderness first aid training.

Cell phones are always handy to have, but in the mountains of New England you can’t always expect to have cell service. Have at least one person stay with the injured hiker and send three people out of the woods with documentation on the patient’s condition, a map with their location and any resources that might be needed.

What’s the difference between “objective” and “subjective” hazards?

Objective hazards are those things not influenced by the hiker, but are rather outside the hiker’s control—i.e. weather conditions, terrain changes, swollen river streams, and other envi-

Hiker Responsibility Code 1. Be prepared with appropriate knowledge and gear.

2. Let someone else know your plans.

3. Hiking groups should stick together, and not let themselves become separated.

4. Hikers should always be ready to turn back if circumstances, such as changing weather, dictate.

5. Hikers should be ready for emergencies, and, ideally, be set to effect "self rescue."

6. Those who know the code should share its lessons with others. ronmental conditions. Subjective hazards have to do with such things as an individual’s feelings, abilities, and desires—i.e. nutrition, physical ability, hydration, judgment, and communication skills. An experienced hiker should know how to assess these hazards in an ongoing manner and modify their plans based on changes.

What to bring on a day hike The hikeSafe program advises “10 essentials.” They include: map, compass, warm

clothing (not cotton), extra food and water, flashlight or headlamp, matches or firestarters, first aid and gear/clothing repair kit, whistle, rain/wind jacket and pants, and a pocket knife.

Peter Crane, president of the New Hampshire Outdoor Council, said it’s not that expensive to get together a backpack of hiking supplies to keep in your closet.

“Yes, you can spend hundreds of dollars at outdoors stores on equipment,” he said, “but a lot of this stuff can be found at yard sales and thrift shops for a really good deal.”

If you’re a beginning hiker or have young children that you’d like to introduce to hiking, Crane suggests a great place to start is Mount Willard in New Hampshire’s Crawford Notch.

For folks who want to stick their necks out a little further he suggested Mount Pierce.

On the Vermont side Tim Tierney recommends the Willoughby Lake area for beginning and experienced hikers alike. Willoughby Lake is sided by two mountains – Mount Pisgah and Mount Hor – that offer a variety of trails for almost any skill level.

Jacob L. Grant is a writer, photographer, and author of the medieval fantasy adventure novel “The Stormcaller.” He lives in Bethlehem, N.H., with his wife Danielle. You can contact him through his website at www.isleofturmak.com.

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Safety in a storm Caught on Mt. Washington

Lightning strikes near the summit of Burke Mountain in East Burke during the afternoon of Aug. 25, 2007.

It

was a warm and humid summer morning. You know the type – where, groggy from a night of uncomfortable sleep, you head to the kitchen for coffee, and you feel your bare feet sticking to the linoleum like it’s covered in molasses. The air is thick, fragrant and sweet, and you would trade in your house keys for just a puff of dry air on a breeze. Proverb (and common sense) both concur that such days are likely to feature the rumble of thunder and the flash of lightning.

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The thing about proverbs though is that they’re typically right only a little more often than they are wrong. They represent an empirical and rough sort of understanding, and thus, they permit enough uncertainty for all manner of counter predictions to enter discussion and debate. And in the interest of keeping the peace, debates are often settled by a showing of hands. So, on this particular day, by these very mechanisms, three friends and I resolved to keep our plans to hike to the stony summit of New England’s highest peak, Mount Washington.

Of course, we checked the weather forecast. Mostly sunny with a 30 percent chance for an afternoon shower or thunderstorm – in other words, a 70 percent chance of remaining dry during our hike.

The sun cut sharply through the azure skies during the drive to the mountain, instilling confidence in our decision. The heat was building though, and the temperature was in the 80s by the time we set off. From near the base of the mountain’s famous Cog Railway, we ascended the beautiful Jewell Trail. The thick woods seemed to add to the humidity surrounding us, and we were all sweating

heavily before long.

Except in rare circumstances, the lower atmosphere cools with increasing elevation, which is a consequence of the decreasing atmospheric pressure that occurs with height.

So eventually, the air cooled and sweating slowed, and the hike became much more enjoyable. At around 5,000 feet, the trees began to get noticeably smaller and more shrub-like – a result of the very short growing season at that elevation and the very high winds that often lash the mountain. Eventually, even these trees disappeared altogether, leaving just tufts of grass, rare alpine flowers, and rocks peppered with lichen. In clear weather, the views offered upon crossing this “tree line” are incredible, and one feels as if they’ve stepped through a wormhole and emerged across the Atlantic in the Scottish Highlands.

The hike from the tree line to the summit was rather lengthy, and without the protection of the forest, one is highly exposed to the elements. When bad weather approaches, there are few places to hide atop Mount Washington. After about 20 minutes of clambering over the bare rock, we noticed a

tall and billowy cumulus cloud to our west, which was visibly swelling. My background in meteorology told me that this was a bad sign. A thunderstorm was beginning to form. Worse, the increasingly agitated cloud appeared to be heading our way.

While thunder and lightning were yet to menace, I was con-

in a wet and cold fashion.

Most people know that lightning tends to strike the tallest objects around. But of course, it is not exclusively true, for if it were, we would have had little to fear that day, as the radio towers atop the mountain would have attracted all the deadly attention. Instead, several bolts came

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H

By Marion Michele Brown

itting the hiking trails can easily become an all day event. And, if you’re not fully prepared with a pack full with snacks, reaching the peak can become quite the feat.

These chocolate espresso trail bars are a mix between your morning cup of java and your favorite trail mix. Combined together in a bar, these snacks are easy to make and have loads of nutrition.

The base of these bars is peanut butter, honey and dark chocolate. This combination provides an excellent ratio of good fats, protein and flavor. Most people don’t realize, but peanuts are actually a legume and not a nut. These legumes provide vital nutrition and can help your body feel energized. One tablespoon of peanut butter contains 8 grams of protein and 30 percent of your daily niacin needs. Niacin, also known as vitamin B3, is an essential vitamin important to our digestive, cardiovascular and nervous systems (all utilized on any hike). The niacin naturally found in peanut butter also aids in the conversion of food you eat into energy you can use. Peanut butter is not only good for you, it also makes a perfect addition to this tasty trail snack.

Chocolate covered espresso beans are one of my all-time favorite snacks. I love keeping a stash in the freezer for whenever I need a jolt of sweet energy. Both dark chocolate and espresso beans contain powerful anti-oxidants that aid in balancing out the damaging free-radicals your body produces during a variety of activities – from hiking to soaking up the sun, and even breathing. They add a nice flavor and crunch to this bar and will give you an added boost for when you really need it. Here’s what I do.

Ingredients: »» 2/3 cup unsalted, smooth peanut butter »» 1/3 cup honey »» 1/3 cup dark chocolate chips »» 1 tsp. cinnamon »» 2 tbsp. instant coffee or espresso »» 3 cups rice crisp cereal »» ½ cup rolled oats »» ½ cup chocolate covered espresso beans »» 1/3 cup dried cherries »» 1/3 cup almonds (whole or slivered) Directions: In a large bowl add your rice cereal, oats, almonds and dried cherries and set aside. Coat a 9-by-13-inch pan with cooking spray and set aside. Over low heat, melt and mix the peanut butter, chocolate chips, honey, ground instant coffee and cinnamon.

Once fully melted and combined, add to your dry ingredients and mix until evenly coated.

Once the mixture has cooled slightly, add in your chocolate covered espresso beans and gently stir.

Dump your mixture into your coated pan and press firmly down with your fingers or the back of a spoon. Let sit in the refrigerator for at least an hour to allow the bars to set completely. Cut into bar sizes of your choice.

Pack what you need for the trail and save the rest in an airtight container.

These chocolate espresso trail bars will be your best friend against fatigue and hunger during a long hike up the trail.

Marion Michele Brown grew up in Lyndonville and graduated from the University of Vermont with a degree in nutrition, food science and dietetics. She writes a healthy food blog: www.healthy-retreat.com.

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Making happiness happen

By Helen Chantal Pike

E

ver since the U.S. Constitution told us we were entitled to the pursuit of happiness we’ve been on a full-tilt boogie looking for it. As post-war consumers we so identified “happy” with that yellow circular smiley face that we gave it a digital emoticon make-over. When the Dali Lama came along with his book “The Art of Happiness,” many of us shifted our focus to a Buddhisminspired bliss.

Then the Great Recession hit. In its long tail, headlines still spool out misery in every size and shape, from physical health issues such as obesity to anxiety-based emotional challenges and continued despair over a compromised financial system.

Life as we think we know it may be bleak. So, have we lost our glad mojo in the Upper Connecticut River Valley? Or, are we in the midst of a sea change in how we pursue happiness?

Linda Wheatley thinks it’s the latter. At a recent Courageous Conversation on the fiscal cliff at Catamount Arts in St. Johnsbury, she called for a different yardstick by which to measure progress. As part of a panel that included a development executive, a state economist, a banker and a business professor, she bravely stated her conviction that the globally accepted gross domestic product (GDP) that gauges the monetary value of finished goods and services doesn’t work. A quality-of-life index called gross national happiness (GNH) needs to take its place, she said.

GNH is not a new idea. Established in the early 1970s by the tiny Himalayan mountain kingdom of Bhutan, GNH measures citizens’ well-being based on equitable social development, cultural preservation, environmental conservation, and promotion of good governance. In 2011 the member countries of the United Nations unanimously adopted a resolution inspired

by Bhutan’s holistic approach to make happiness an important element in forming public policy. As it turns out, a similar move promoted by Wheatley and others is under consideration in Montpelier.

“There’s a subtle paradigm shift away from the traditional units of measurement,” she observes.

Among other civic roles, Wheatley is president and a cofounder of Gross National Happiness USA (GNHUSA), a Montpelier-based organization working with policy shapers while also promoting public programs to explore how to make happiness happen in lifestyle-altering ways. She also produces the Vermont Leadership Institute and Network at the Snelling

22 • LIVING HEALTHY

Center for Government in Williston.

Gathering data for an informed discussion about a new economic index for Vermont, Wheatley and Paula Francis, another GNHUSA co-founder, last summer walked 594 miles from Stowe to Washington, D.C., collecting stories about happiness from people they met on their trek. The top three out of five factors affecting one’s mental and physical well-being?

Relationships, service to others, and health – in that order, Wheatley reported.

The happiness link between good health and family relations is obvious to Dr. Kathleen Smith, a practitioner at the Ammonoosuc Community Health Services (ACHS) in Littleton.

“It’s not about highs and lows,” she says, “but about finding that middle ground of satisfaction.”

Behavior studies have repeatedly proven a high-carb diet and refined sugar produce the kind of highs that three hours later result in the lows of irritability. “Over-eating, smoking, even manic behavior is about an extreme,” Smith points out.

While a parent might have a hard time changing his or her own bad habits, many will change their routines for the benefit of their children.

Smith encourages her patients to take up exercise, which, given the region’s varied terrain, can take many forms – walking paths, hiking and mountain-biking trails and water sports from fishing to kayaking. She points out exercise can be as easy as a 20-minute daily walk. Double up on happiness, she suggests, by strolling on the sunny side of the street, where it’s easier to reap that all-important Vitamin D that’s missing from so many diets.

There is, of course, a mental health corollary to making happiness happen. St. Johnsbury therapist Kathryn M. Cote says it’s about managing your expectations during every transition in your life, among them graduating from high school, getting married, having a baby, buying a house, finding your first job or even moving to a new job.

There was a time when consumers were told that keeping up with the Joneses would make them happy. But market conditions have changed that consumer mantra. “Happiness is now about living within our means,” Cote says. “The economy is forcing us to look at our values and recognize what’s really important to us. That kind of self-assessment [also] helps us manage our expectations.”

Achieving happiness means taking time and making an effort to nourish relationships with family and friends, she says. “Those are the very people who provide the foundation of our expectations.”

So let’s step back a minute and reconsider whether or not the Upper Connecticut River Valley has really lost its glee mojo. This April 13 saw the second annual birthday bash for colonial-era bon vivant Thomas Jefferson, that Constitution drafter who gave us the phrase “the pursuit of happiness.” It’s no small surprise the fete was billed as “The Pursuit of Happiness Day.” It was hosted

by GNHUSA as part of a larger three-day series of workshops devoted to the H word in Montpelier. Despite the unseasonably cold weather, the event experienced a favorable turnout of happiness seekers.

One of the Montpelier happiness workshop promoters was Ginny Sassaman, who used to work for Common Cause and the

Women’s Legal Defense Fund, both in Washington. These days her attention is focused on reducing our carbon footprint.

She operates The Happiness Paradigm Store and Experience at her Maple Grove studio in Calais where she encourages recycling and upcycling with everything from books, clothing and hand-made jewelry to useful crafts made from objects that would otherwise wind up at the dump.

Cross the Connecticut River and you find there’s “Glad Day!” in Littleton. Launched in 2002, the outdoor public party is a triple win for happiness. First, it celebrates the eternal optimism of Pollyanna, local author Eleanor Hodgman Porter’s most famous literary creation. Second, as an event, it recognizes civic and business leaders who’ve made qualityof-life contributions during the preceding 12 months. Third, because it’s always held on the second Saturday of June, it serves as a curtain-raiser on the summer season. Pollyanna, whose larger-than-life bronze statue poses arms out-stretched on the Littleton Library’s front lawn on Main Street, vies with Santa’s Village in nearby Jefferson as the most popular attraction in the White Mountains.

This year the “little glad girl” celebrated her 100th birthday.

Anecdotally, plenty of evidence suggests the pursuit of happiness is good for you

physically and mentally. It’s a deliberate act.

And one that Wendy MacDonald, an alternative health and spirituality professional based in Randolph, N.H., believes is easy to achieve.

“Often deep despair is an indicator you believe you are not living up to the expectations you’ve set for yourself,” MacDonald observes.

“Cravings and avoidance make us unhappy.”

She advises us to look for what is good.“We can always find one thing to be grateful for,” she says. “If, for example, you have a broken body, you can be grateful you are receiving care for it.”

She recommends making a “gratitude jar” and adding to it three times a day. On the days you feel empty, she said, pick one slip of paper from the jar to remind of you something that made you happy.

“Step back. See your positive character traits. Be grateful for them,” she says. “When we discover that nothing from the outside can affect our inner core, then happiness comes.”

With an impish smile, she adds, “Happiness is an inside job.”

Helen Chantal Pike is a journalist and the author of 10 books who lives in Lower Waterford, Vt. For information, go to www.helenpike.com.

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Practice Safe Sun Especially in Vermont!

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By Mary Hoadley

I

t may seem like we don’t get a lot of sun here in the Northeast Kingdom, but the facts will shock you.

Vermont had the highest rate of new melanoma diagnoses in the U.S. from 2001-2005, about 63 percent higher than the national average, according to data from the federal Environmental Protection Agency. In 2008, an estimated 180 Vermont residents were diagnosed with melanoma, which is responsible for 75 percent of all skin cancer deaths.

Ultraviolet (UV) rays are invisible rays that are part of the energy that comes from the sun and can be damaging to the skin, hair and eyes. They are so strong that they can reach us on cloudy or hazy days.

The EPA warns that melanoma is the deadliest form of skin cancer. One American dies of melanoma almost every hour, and about 20 people in Vermont die of melanoma every year, according to the EPA. It only takes about 15 minutes before UV rays can start to damage your skin. Here are a few steps you can take to protect yourself:

• Use sunscreen. It should be marked with an SPF (sun protection factor), which rates its effectiveness in blocking UV rays. It is recommended that 15 SPF is the absolute minimum you should use. Check the date on your sunscreen because it can lose its effectiveness after a year. Sunscreen should be applied everywhere, including your ears, parts in your hair and your feet. If you are swimming, sweating or in the sun for a long time, don’t forget to reapply it.

• Wear appropriate clothing. Opt for loose-fitting and long clothing. Dark clothing provides more protection than light colors, and the tighter the knit the better off you will be.

Hats are important. Sunglasses aren’t just a fashion accessory; they help prevent damage to your eyes. Check your sunglasses to see if they block UV rays.

• Grab some shade. Shaded areas are safer for enjoying the outdoors without all the damage from the sun.

These tips are relevant all year long. You can burn just as easily on the slopes as you can on the beach.

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Hit the Streets Walking

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By Mary Hoadley

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alkers are everywhere – on sidewalks, back roads and bike paths.

You can always tell when warmer weather hits Vermont just by taking a look at how many people are out. Walking is a favorite pastime for many Vermonters because it benefits us physically and mentally – and it’s free.

People ask me every day, “treadmill or an exercise bike?” Or “workout videos or gym memberships?” What I tell them is this: “When in doubt, go walk.”

In addition to being free, walking has multiple benefits. It’s good exercise and an easy way to burn calories, relive stress and increase bone density. It’s also low impact and easy on your joints. It can lower your cholesterol, blood pressure and your weight.

Walking can even make you happy; as with all exercise, it induces mood-enhancing endorphins. Just think, the more you walk, the better you can look and feel, and results like this will help keep you committed to your new routine.

It is recommended we take 10,000 steps a day. That’s five miles. If you spend several hours behind a desk, those five miles can seem intimidating. One way to keep track of steps is to wear a pedometer, which is basically a step counter. If you aren’t getting enough steps, increase them by walking on breaks, at lunch or after dinner. You might be surprised at how many or how few steps you take.

Walking doesn’t have to be just about the exercise. Walk to clear your mind and enjoy the outdoors. Walking is a fantastic way to reconnect for couples or friends. It’s a perfect way to talk about upcoming plans, things that are on your mind or just catching up. Time spent talking and walking can strengthen your relationships.

Whatever walking means to you, remember to dress appropriately so you can be seen by drivers; wear sunscreen to protect yourself from harmful rays; and bring along water to keep yourself hydrated. Always tell someone where you are going in case you twist an ankle in a remote area and can’t make it home.

Mary Hoadley is manager of the Wellness Center at North Country Hospital in Newport. She is a certified personal and group fitness trainer and a certified nutrition, wellness and weight management consultant.

Keeping you healthy is our goal and the most cost effective approach to health care.

Primary Care • Behavioral Health Oral Health • Pharmacy ACHS provides health care services to all, regardless of ability to pay.

Call our NEW PATIENT hotline toll-free at 1.866.201.5076

Ammonoosuc Community Health Services Littleton • Franconia • Warren Whitefield • Woodsville

www.ammonoosuc.org LIVING HEALTHY • 25

HEAR THE SOUNDS OF SUMMER… CALL THE PROFESSIONALS AT ARMSTRONG’S FOR YOUR HEARING NEEDS Our Services Include...

• Free Hearing Screening/Consultation • Free Video Scan of Inside of Your Ear • Free Batteries (Buy 6 packages, Get 1 Free) • All Make and Model Repairs/Cleaning • Digital Technology, Bluetooth Capabilities • 2-3 Year Repair and Loss and Damage Warranty • 90-Day Trial (Adjustment Time) • No Sales Tax • Financing Available

(802) 748-4852 (800) 838-4327 198 Eastern Avenue • St. Johnsbury, VT 05819 Hours: Monday, Tuesday and Wednesday 9-4 328 Main Street • Newport, VT 05855 Hours: By Appointment

Sandi Diane Rebecca Isabelle

America’s Largest Hearing Instrument Manufacturer To learn more, visit www.starkey.com

Serving the greater Northeast Kingdom for over 22 years

The Riverside Life Enrichment Center The Riverside Life Enrichment Center is a non-profit adult day health services program providing day services to the elders and disabled adults of the Northeast Kingdom. Our program offers the necessary support to allow adults to remain in their homes and communities while also giving needed respite to family and other caregivers.

Offering a wide range of services to meet the needs of everyone in attendance, including: health monitoring, nursing services, exercise therapy, recreational and social activities, and coordination of support services, transportation and a safe healthy environment.

Adult Day Health Services

Mon-Fri 8-5, Sat 9-3 2104 East Burke Road (Rt. 114) Lyndonville, VT 05851 802-626-3900 / 866-926-3900 Fax: 802-626-3939 Email: rlec@sover.net

Serving Vermont’s Northeast Kingdom including but not limited to Caledonia & Essex Counties

Please call 802-626-3900 for more information 26 • LIVING HEALTHY

Support your health at Apple Tree!

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New Hampshire & Vermont Insurance Specialists for Home, Auto, Recreational Vehicles and Commercial.

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THE FUTURE OF FITNESS

One-on-One Training Still Very Much Alive

A

By Carrie Myers

s a veteran in the fitness industry for 25 years, I’ve seen many trends come and go, from leg warmers to high impact aerobics. On the other hand, there are some trends that are popular for a while, but never really go away.

One-on-one training is a trend that has been around for years and is still going strong. It, along with group training, made the American College of Sports Medicine’s (ACSM) list of 20 top fitness trends for 2013. Despite the belief among some fitness professionals that oneon-training is dead, it came in at the number seven spot, as opposed to group training, which was tenth. I’ve seen an explosion of interest in personal training in my North Country fitness business over the last year, as well as a slowly growing interest in group training.

“As baby boomers continue to age in large numbers, one-on-one training will remain viable,” agrees Michele Olson, a researcher and professor of exercise physiology at Auburn University Montgomery, Ala. “The aging population has more special needs beyond strength and body weight management. They bring osteoporosis and heart disease risk into the fitness settings. Group training can often be limited for many in this large demographic.”

Cedric Bryant, the chief science officer for the American Council on Exercise (ACE), said Bring us your tired, your restless, your sleep deprived patients.

the role of the personal trainer is evolving, with an increasing emphasis on behavior change and health coaching. “Another part of the evolution,” he said, “is the transition toward smallgroup training, making the supervised training experience more affordable and accessible.”

How do you know which type of training is for you? And what are the benefits of each?

One-on-one training is great for those who enjoy close, personal attention. If you’ve never worked out before or have a chronic injury or condition, a qualified personal trainer can help design a program for you that is safe, progressive and individualized. The downside can be the cost of all this personal attention. The average cost in our area can run from $35 to $60 for a one-hour session. Typically if you purchase a block of sessions, the cost will be less.

The cost of group training is appealing for many people who can’t afford one-on-one training. Typically a small group is comprised of two to five people. The more people in your group, the less expensive it is for each person. If you also enjoy the camaraderie and social aspects

of a small group, but still need some personal attention as well, then group training is for you.

Whether you desire to work out one-on-one with a trainer or as part of a group, training can help motivate you to reach your goals. As far as trends go, our clients and students are the people who determine what is popular today and gone tomorrow – or what is here to stay. For now, both types of training, along with a variety of fitness classes, offer you options for guided exercise that can be safe, fun and motivating.

From my perspective, they will all be sticking around for the unforeseeable future.

Carrie Myers of Lisbon, N.H., has a bachelor’s degree in exercise science, is the owner of CarrieMichele Fitness and has written for national and professional publications over the last 15 years, including Shape, Fitness, Cooking Light and Health. She has also been quoted as a fitness expert in Self, Family Fun and Better Homes & Gardens. Her book, Squeezing Your Size 14 Self into a Size 6 World, has helped women overcome body and food issues.

Northern Vermont CENTER FOR SLEEP DISORDERS Accredited by The American Academy of Sleep Medicine Three board certified physicians and a nurse practitioner serving your sleep medicine needs.

We are now able to accommodate patients ages 5 and older with all sleep related disorders including: CSA/OSA

Insomnia

RLS/PLMD Narcolepsy Shift Work Disorders Circadian Rhythms Disorders Parasomnia Enuresis DOT Sleep Evaluations Hypersomnia

For more information call 802.334.4108 or visit us on line at www.northcountryhospital.org We have the experience.

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We have the resources.

cs at te clini Satelli d Copley an NVRH pitals Hos

Newport, Vermont

North Country Orthopaedic Surgery & Sports Medicine Where Caring Runs Deep.

Are you missing out on the things you love to do because of joint pain?

Whatever part of your life has been missing, we can help you get back in the swing.

Please join us at our next Joint School and learn more about joint replacement.

Call 334-4175 for information.

S. GLEN NEALE, MD

Board Certified Orthopaedic Surgeons

THOMAS VARNEY, MD

81 Medical Village Drive, Newport, Vermont www.northcountryhospital.org

LIVING HEALTHY • 27

Nutrition will get you to the top What you eat and drink matters

J

By Sharon Anderson

ust as we fuel up our cars for a long road trip and pack up drinks and snacks so we don’t have to stop, our bodies need to get into gear and stay in gear before, during, and after a hike. Carbohydrates and water are particularly important at every phase of the hike. Staying well hydrated is essential for optimal performance.

Carbohydrates include sugars, fibers and starches, which are found in a variety of foods, such as whole grains, vegetables and fruits. They are the most efficient fuel for the body to use for energy. When the carbohydrate storage is depleted, the body will crash. Although we can use proteins and fats for energy, it takes more time to break them down into a usable energy source, thus the necessity for a constant flow of carbohydrates before, during, and after the hike.

The day before the hike, the focus is on building your carbohydrate reserve. Eating meals and snacks that are proportionately higher in carbohydrate than protein is the best recipe for a successful climb. For example, breakfast may consist of oatmeal with dried fruits and a couple of eggs, a morning snack of 100 percent fruit juice, a lunch of a turkey sandwich on whole grain bread, fresh fruit, and milk, another snack of crackers and hummus, and finally a dinner consisting of a large portion of whole wheat pasta, some kind of meat or vegetable protein, and a cooked vegetable. This menu one example of a high-carbohydrate, moderate-protein, pre-hike diet. On the day before a hike, it is also important to drink at least two liters (a little more than eight cups) of fluid, such as water, juice, milk or a sports drink.

Caffeine and alcohol should be avoided as they can be dehydrating.

On the day of the hike, start hydrating immediately – as soon as you get out of bed. A general rule of thumb is to drink every 10 to 20 minutes.

Sports drinks and chocolate milk are good examples of appropriate hydration fluids as they contain electrolytes (sodium and potassium in

Trail Mix »» ¼ cup whole shelled (unpeeled) almonds or cashews »» ¼ cup unsalted or salted dry-roasted peanuts »» ¼ cup dried cranberries »» ¼ cup chopped pitted dates »» 2 ounces dried apricots or other dried fruit »» ¼ cup banana chips »» ¼ to 1/2 cup semi-sweet chocolate chips particular), fluid and a carbohydrate source. Your body will lose sodium in sweat, so constant replenishment is necessary to avoid muscle cramping. Potassium is needed to help balance the sodium intake in your body.

You burn an incredible number of calories when you hike. It can be in the thousands, so high-energy, easy-to-eat foods are an absolute must on the day of the hike. These foods should be mostly carbohydrate, again to keep the fuel storage tank full, but also some protein to replenish tired muscles and prolong the energy source.

Fat sources are not recommended, as fat is harder for the body to burn for energy and it stays in the stomach longer possibly causing stomach pain.

Energy bars like Cliff and Power Bars to name a few, trail mixes containing dried fruits and nuts, or a peanut butter and honey sandwich on whole wheat are all good sources of healthy hiking carbohydrates. Dried apricots are a particularly good source of carbohydrates and potassium. Almonds

have good protein and are lower in fat than other nuts, making them a good choice as well. General guidelines for these high-energy snacks are foods that contain 45 grams of carbohydrate and about 14 grams of protein, as well as 300 calories.

When the hike is complete, your body needs replenishment of calories, nutrients and fluids.

Consuming food and drink that, combined, will provide 60 grams of carbohydrate and 6 to 10 grams of protein is beneficial. Chocolate milk is an excellent replenishment as it contains electrolytes too. Eating a sandwich and a sports drink works well for the immediate replenishment alternatively. Two hours following completion of the hike, it is important to eat a meal similar to the meals suggested the day prior to the hike. Eating in this way will replenish your carbohydrate storage which has been used up and will help you feel better and more energetic the next day.

Adequate hydration after the hike continues to be a necessity. Drink 16 to 24 ounces of a sports drink immediately after you finish and continue drinking constantly the day and night following the hike. Sports drinks or other drinks with carbohydrate and electrolytes are best. Water works if consumed with salty foods.

As with any task, the better prepared you can be for your hike in terms of getting ready, the day of, and recovery, the more likely you will be to continue to embark on a lifetime of these vigorous adventures.

Sharon Anderson is a certified dietitian at Northeastern Vermont Regional Hospital in St. Johnsbury.

802-626-5220 • www.burkemill.com Andrea D Kupetz, Realtor • bmp@burkemillproperties.com Burke Mill Properties is located in the quaint village of East Burke and at the base of Burke Mountain ~ in the heart of the unspoiled Northeast Kingdom where Kingdom Trails was established.

Year-round recreation abounds in this friendly, beautiful and rural, small-town making it the perfect choice for your vacation and retirement home. We can help you find what you are looking for in the Real Estate Market.

28 • LIVING HEALTHY

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LIVING HEALTHY • 29

MEDICAL & ADVERTISER DIRECTORY Copley Hospital 528 Washington Highway Morrisville, Vermont 802-888-8888 www.copleyvt.org

North Country Internal Medicine 603-444-0116

North Country OB/Gyn Services

North Country Orthopaedics

81 Medical Village Drive, Suite 2 Newport 802-334-4110

North Country Otolaryngology

North Country Orthopaedic Surgery

603-444-259-7688 603-444-2450

North Country Pediatrics 603-444-2803

81 Medical Village Drive, Suite 4 Newport 802-334-4175

528 Washington Highway Morrisville 802-888-8372

Occupational Health Services

North Country Surgical Associates

Mansfield Orthopaedics

603-444-7070

Copley-owned Medical Practices Cardiology

555 Washington Highway Morrisville 802-888-8405

Rehabilitation Services

Locations in Hardwick, Morrisville and Stowe 802-888-8303

Urology

528 Washington Highway Morrisville 802-888-8372

603-444-9294

Summit Medical Group

41 Medical Village Drive Newport 802-334-3500

Surgical Associates at LRH 603-444-0997

Northern Vermont Center for Sleep Disorders

Northeastern Vermont Regional Hospital

North Country Hospital Oncology & Hematology Clinic

1315 Hospital Drive St. Johnsbury, Vermont 05819 802-748-8141 www.nvrh.org

189 Prouty Drive Newport 802-334-4108

189 Prouty Drive Newport 802-334-3234

North Country Occupational Medicine Clinic

NVRH on-campus practices General Surgery

41 Medical Village Drive Newport 802-334-4191

Northern Center for Sleep Disorders

Northern Counties Health Care

530 Washington Highway Morrisville 802-888-2311

Occupational Medicine

Hardwick Health Center

802-748-7488 802-748-5361

165 Sherman Dr. St. Johnsbury, Vermont 802-748-9405 www.nchcvt.org

Copley-affiliated Practices Women’s Center/OB-GYN/Birthing Center 530 Washington Highway Morrisville 802-888-8304

Green Mountain General Surgery

4 Slapp Hill Road Hardwick 802-472-3300

Morrisville Family Health Care 607 Washington Highway Morrisville 802-888-5639

Northern VT Center for Pulmonary/ Sleep Medicine 528 Washington Highway Morrisville 802-888-8388

Stowe Family Practice 1878 Mountain Road Stowe 802-253-4853

Littleton Regional Hospital 600 St. Johnsbury Road Littleton, N.H. 03561 800-464-7731, 603- 444-9000 www.littletonhospital.org

LRH-Owned Medical Practices Center for Sleep Medicine at LRH 603- 259-7580 Littleton Orthopaedics 603-444-0111

Littleton Urological Associates 603-444-0385

LRH Allergies Medicine 603-444-2450

LRH Audiology 603-259-7692

LRH Facial Plastics Services 603-444-2450

LRH Oncology/Hematology/ Infusion Services

A Norris Cotton Cancer Center Network Partner 603-444-9376

30 • LIVING HEALTHY

802-748-8141

802-748-7901 802-748-4393

Orthopaedics St. Johnsbury Pediatrics 802-748-5131

Women’s Wellness Center 802-748-7300

Specialty Clinics

Allergy-Immunology, Cardiology, Dermatology, Neurology, Pediatric Subspecialties, Urology 802-748-7382

NVRH off-campus practice Corner Medical (family practice) 195 Industrial Parkway Lyndon, Vermont 802-748-9501

North Country Hospital 189 Prouty Drive Newport, Vermont 802-334-7331 www.nchsi.org

Affiliated Clinics Community Medical Associates 186 Medical Village Drive Newport 802-334-3504

Morrisville Family Health Care 607 Washington Highway Morrisville, VT 05661-8652 888-5639

Stowe Family Practice

1878 Mountain Road Suite 3 Stowe, VT 05672-4775 888-4231

Behavioral Medicine

65 Northgate Plaza Suite 11 Morrisville, VT 05661-5900 888-8320

The Women’s Center

530 Washington Highway Suite 8 Morrisville, VT 05661-8715 888-8100

Community Dental Clinic 66 Morrisville Plaza Morrisville, VT 05661-8716 888-7585

Neurology Clinic

607 Washington Highway Morrisville, VT 05661-8652 888-5688

Johnson State College Health Care 337 College Hill Johnson, VT 05656 635-1265

Caledonia Internal Medicine

25 Mount Eustis Road Littleton, NH 603-444-2464 www.ammonoosuc.org

161 Sherman Dr. St. Johnsbury 802-748-8116

185 Sherman Drive, Suite 2 St. Johnsbury 802-748-5174

Concord Health Center (family practice) U.S. Route 2 Concord, Vermont 802-695-2512

Danville Health Center (family practice) 26 Cedar Lane Danville, Vermont 802-684-2275

Hardwick Health Center (family practice) 4 Slapp Hill Rd. Hardwick, Vermont 802-472-3300

Island Pond Dental Center 82 Maple St. Island Pond, Vermont 802-723-4300

The Barton Clinic

Northern Counties Dental Center

Orleans Family Medicine

Saint Johnsbury Family Health Center

30 East Street Orleans, Vermont 802-754-2220

66 Morrisville Plaza, PO Box 749 Morrisville, VT 05661-0749 888-7266

Ammonoosuc Community Health Services

Family Practice of Newport

488 Elm Street Barton, Vermont 802-525-3539

Copley Professional Services Group, Inc.

Locations Caledonia Home Health Care and Hospice

Island Pond Health Center (family practice)

186 Medical Village Drive Newport 802-334-4120

Community Health Services of Lamoille Valley

82 Maple Street Island Pond 802-723-4300

151 North Main St. Hardwick 802-472-2260

185 Sherman Drive, Suite 1 St. Johnsbury 802-748-5041

Locations ACHS-Littleton

25 Mount Eustis Road Littleton, NH 603-444-2464

ACHS-Franconia 155 Main Street Franconia, NH 603-823-7078

ACHS-Warren

Route 25, Main Street Warren, NH 603-764-5704

ACHS-Whitefield 14 King’s Square Whitefield, NH 603-837-2333

ACHS-Woodsville 79 Swiftwater Road Woodsville, NH 603-747-3740

MEDICAL & ADVERTISER DIRECTORY Acupuncture

Financial

Pharmacy

The Acupuncture Works Barnet VT & Hanover NH www.the acupunctureworks.com 633-2700

Passumpsic Savings Bank 1242 Memorial Drive, St. Johnsbury VT (800) 370-3196, www.passumpsicbank.com

Gauthier’s Pharmacy 415 Railroad St., St. Johnsury VT 748-8941

Fitness

Physical Therapy

The Club at Old Mill 49 Perkins St., St. Johnsbury www.clubatoldmill.com 748-5313 Ace Fitness 40 Cottage St., Littleton www.acebarbell.com, acebarbell@yahoo.com 535-5176

Dan Wyand Physical Therapy 97 Sherman Drive, St. Johnsbury or 195 Industrial Parkway, Lyndon www.danwyandpt.com 748-1932 or 745-1105

Alternative Reiki Retreat 90 Farm St., East Ryegate VT www.vtreikiretreat.com reikiretreat@charter.net 757-2809 Rythm of the Rein Marshfield VT www.rythmoftherein.org 426-3781

Chiropractors

Furniture/Bedding Mayo’s Furniture & Floor Covering 802 Railroad St., St. Johnsbury, 748-8725

Lyndonville Family Chiropractic 11 Hill St., Lyndonville 626-5866

Hearing

Cleaning

Armstrong Better Hearing 198 Eastern Ave., St. Johnsbury VT info@abetterhearing.com, 748-4852

Top Carpet Cleaning 1591 Memorial Drive, St. Johnsbury Center www.topcarpetcleaningvt.com 748-1697 or 603-444-16995

Clothing & Gear Simon the Tanner 2 Main Street, Island Pond VT www.simonthetanner.com 723-4452 Caplan’s 457 Railroad St., St. Johnsbury 748-3236

Dental Danville Dental Group 31 Mountain View Dr., Danville VT www.danvilledentalgroup.com 684-1133 Scott Bedell Dental 35 Maple St., Lyndonville www.doclaser.com 427-3235

Education St. Johnsbury Academy 1000 Main St., St. Johnsbury VT www.stjacademy.org 748-8171

Elderly Care Riverside Life Enrichment Center 2104 East Burke Rd., Lyndonville 626-3900 or 866-926-3900

Eye Optical Expressions US Route 5, St. Johnsbury VT www.opticalexpressions.net 748-3536

Insurance Branch Insurance PO Box 909, Franconia NH www.go2branchinsurance.com, (603) 825-5250 Schill Insurance Group, LLC PO Box 8270, Essex VT 877-861-0333 or 879-7013

Meditation Karme Choling Barnet VT www.karmecholing.org, 633-2384 Samadhi Cushions 30 Church St., Barnet VT www.samadhicushions.com 800-331-7751

Organic Products Interiors Green 2121 Main St., Bethlehem N.H. www.interiorsgreen.com 603-616-6499

Natural Foods Newport Natural Foods 194 Main St., Newport www.newportnaturalfoods.com 334-2626 Littleton Food Cooperative The corner of Cottage St. & Route 302, Littleton NH www.littletoncoop.org, (603) 444-2800 Apple Tree Natural Foods 30 Mountain View, Morrisville 888-8481

Non-Profit

Real Estate Begin Realty St. Johnsbury & Danville VT www.beginrealty.com 748-2045, 684-1127 Burke Mill Properties 234 VT Route 114, East Burke, VT www.burkemill.com bmp@burkemillproperties.com 626-5220 Century 21 Farm & Forest Realty 5043 US Route 5, Derby VT 623 VT Route 114, East Burke VT www.farmandforest.com, info@farmandforest.com 334-1200, 626-4222

Rehabilitation St. Johnsbury Health & Rehab 1248 Hospital Drive. St. Johnsbury www.reverastjohnsbury.com 748-8757

Walking Northern Vermont Nature Walks Northeast Kingdom www.northernvtnaturewalks.com 472-9303

Yoga Kingdom Yoga 316 Dry Pond Rd., Glover kingdomyoga@gmail.com 525-8891

OFFERING PRODUCTS FOR A HEALTHY HOME!

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Open Mon. -Sat. ROUTE 302 • 2121 MAIN ST. BETHLEHEM, NH

North Country Health Consortium 262 Cottage St., Suite 230, Littleton NH www.nchcnh.com (603) 259-3700

LIVING HEALTHY • 31

Northern Counties Health Care, Inc. Serving our neighbors since 1968!

Unnecessary Emergency Room visits cost you time and money.

Inc.

Northern Counties Health Care, Inc. Serving our neighbors since 1968!

y Family Health Center Health & Dental Center

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Caledonia Internal Medicine – 748-5174 Unnecessary

Danville Health Center – 684-2275 Emergency Room St Johnsbury Family Health Center – 748-5041 Center – 695-2512 visits cost you timeConcord and Health money.

Hardwick Area Health Center – 472-3300

Island Pond Health & Dental Center – 723-4300

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We can meet your urgent health needs today.

Visit your health center provider as your first choice We can meet your urgent health needs today. to help you handle non-emergency health care needs.

Visit your health center provider as your first choice to help you handle non-emergency health care needs.

We are here to help!

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www.nchcvt.org

www.nchcvt.org

2011 • 1