LEAN Magazine-Spring 2013 by JOY Magazine

HEALTH HAPPINESS JOY TO LIFE

SPR ING 2013

Get Moving

WALK YOUR WORKOUT

Childhood Obesity A PUBLICATION OF THE JOY TO LIFE FOUNDATION

THE DOCTOR WEIGHS IN

Decoding Food Labels GET THE FACTS

Sex After Breast Cancer PROBLEMS & SOLUTIONS

IS A JOY RIDE

number one. taking care of number one. WhyWeAreNumberOne.com

Baptist Medical Center East, tops in healthcare for the second year in a row. Out of nearly 3,000 hospitals nationwide, Baptist Medical Center East in Montgomery was recently

MAKE A STATEMENT

TOGETHER WE CAN

named one of the Top 100 Hospitals in America by Truven Health Analytics when it comes to quality, safety and patient satisfaction. And we are the only hospital in Alabama to make the list. Our employees and physicians are honored to be recognized again among the highest achieving hospitals in the country, but the real winners are our patients.

334.273.4444 baptistfirst.org

JOYTOLIFE.ORG

SPR ING SPR ING 2013

“Eat food. Not too much. Mostly plants.” This was the dining adv ice writer Michael Pollan gave in his New York Times article “Unhappy Meals.” Although the article was written in 2007, it rings truer today than ever before. But the conundrum of what to eat (and what not to eat) remains a day-to-day dilemma for many of us. For instance, have you read a nutrition label on a box or bag lately? It’s like trying to read another language! (As if we didn’t have enough to worry about!) But you have to wonder: Is it really food??? My advice would be to check out our Whole Living article about reading food labels. You could learn a lot. I know I did. And I can’t wait for you to meet LEAN magazine’s LEANest Losers, Jennifer Riley and Reginald Brooks. It takes a lot of guts to allow a magazine to publish your weight and body fat percentage. But I know their journey will be just as inspiring to you as it already has been to me. By the way, want to know two things they had in common before starting their journey to wellness? Plenty of soft drinks and no breakfast. Now that’s food for thought, so to speak. Whether it’s food, exercise, recreation or repose, we could all use a lesson in practicing moderation. So strap on your seat belts, get those reading glasses on and enjoy the second issue of LEAN magazine. You’re likely to learn something useful about your life, your habits and your potential. Oh, and chickens. You’re about to learn about chickens.

I S S U E

PUBLISHER JTL Publishing EDITOR Jenny Enslen Stubbs EDITORIAL CONSULTANT Jennifer Stewart Kornegay CREATIVE DIRECTOR & DESIGNER Karla Merritt, LWT CONTRIBUTING WRITERS Brenda Robertson Dennis Joanna Dolgoff, MD Jennifer Stewart Kornegay Madelyn Levin Michele Olson, PhD, FACSM, CSCS Anna Patterson, RD, LD Melissa Tate Witt

32 TO LIFE

Cancer Basics: What You Need to Know

36 FIT FOR KIDS

Red Light, Green Light, Eat Right

Leslie R. Schover, PhD Jenny Enslen Stubbs

Big Dreamz Creative John Denney Stephen Poff, LWT CONTRIBUTING ILLUSTRATOR Courtnie Johnson

As always: health, happiness, joy to life!

LEAN is published quarterly by JTL Publishing. All rights reserved. Reproduction in whole or part is prohibited without permission from the publisher. LEAN reserves the right to determine the suitability of all materials submitted for publication and to edit all submitted materials for clarity and space. LEAN is not responsible for damage, loss or any other injury to unsolicited manuscripts and/or unsolicited artwork. This includes, but is not limited to, drawings, photography, transparencies or any other unsolicited material. LEAN does not knowingly accept false or misleading advertising or editorial. The publishers do not assume responsibility should such advertising or editorial appear. LEAN is a news magazine with information on health, fitness, leisure activities and sports. Readers are advised to consult their physicians before participating in any sport or fitness activity or starting any exercise, dietary or nutritional program published in LEAN.

CONTENT 6 EAT YOUR GREENS

Alabama Farm Fresh

10 THE LEANEST LOSER Ready to Live

WHOLE LIVING

Chicken: It's What Could Be for Dinner

WHOLE LIVING

Certified Truth: Behind Food Labels

30 THE DISH

Fresh Catch

Features

CONTRIBUTING PHOTOGRAPHERS

16 FORWARD MOTION

39 GO & DO

Walk Your Workout

Our Favorite Events This Season

18 THE DISH

40 BEATING THE BLUES

20 LEAN LOVES

44 IN BALANCE

22 TO LIFE

45 IN BALANCE

Veggie-licious

Products & Gear

Sex After the Big C

24 FISCAL FITNESS Forest for the Trees

26 WHY WE WALK Walk of Life

Straight Talk About Depression

Get It Together

Breastfeeding: Milk It for All It's Worth

46 ON THE MOVE Give It a Tri

48 SKIN DEEP

Time In a Bottle

Greens Eat Your

G e t y o u r f r e s h v e g g i e s s t r a i g h t f r o m A l a b a m a fa r m s

“If you tickle the earth with a hoe, she laughs with a harvest.” -Douglas William Jerrold

Alabama’s got a bumper crop of farms using all-natural, sustainable practices to produce some of the healthiest, most delicious fruits and vegetables you’ve ever put in your mouth. And you can get a basket or bag full of their harvest by participating in

their Community Supported Agriculture Programs (CSAs). As a CSA member in a farm, you buy a share of whatever they’re growing, which you usually get every week for a few months each season. Here are just a few of our favorite CSA farms around the state and info on how you can get in on the CSA action.

Snow’s Bend Farm, Coker Farmer’s Pick: “I love our tomatoes. We grow about 20 different kinds, including several delicious and beautiful heirloom varieties.” – Margaret Ann Toohey Right now, plump, sweet strawberries are ripe and ready for picking at this 10-acre farm outside of Tuscaloosa. Owned by the young married couple David Snow and Margaret Ann Toohey, Snow’s Bend Farm sits on a mix of wooded hills, coves, ridges, forested swamp and bottomland pasture that allows plants and wildlife to flourish amid a picture-perfect landscape. It is in its 10th year of operation on land that’s been in David’s family for generations but is just now living up to its full, fertile potential. “David’s granddad raised some cattle on the property, but we are the first to do real hands-on farming,” Margaret Ann said. The couple got interested in organic farming right out of college, and so they went to work on a farm in Washington State to learn the ropes. “We loved it,” Margaret Ann said. “We loved being outdoors. We loved the sense of accomplishment, and we loved all the fresh, yummy food our labor yielded.” They came home and got to work on their own farm, which today produces about 50 different fruits and vegetables across the seasons using organic farming methods. In addition to buying a CSA share, you can also purchase a quarter, half or whole pig that’s been raised with no hormones or antibiotics. Learn more and reserve your share at www.snowsbendfarm.com. BY JENNIFER STEWART KORNEGAY

Randle Farms, Auburn Farmer’s Pick: “Each season, I enjoy everything we grow equally.” – Zach Randle The Randle family has been cultivating the rich, fertile soil of its coastal plain lands since 1975, beginning with 35 acres and growing to over 200 acres today, including 10 acres of blueberries. Randle Farms uses no harmful pesticides on any of its crops, which include berries, herbs, flowers, various greens, lettuce, bok choy, sweet potatoes, summer squash, winter squash, asparagus, tomatoes, hot peppers, sweet peppers, cantaloupes, watermelons, green beans, onions, leeks, eggplant, carrots, broccoli, cauliflower, turnips, chard and more.

E.A.T. South, Montgomery Farmer’s Pick: Peppers. “There is nothing like picking a fresh, perfect red pepper off of a plant. I love how versatile they can be in the kitchen. They have so many different flavors, and there are so many different ways to prepare them!” – Jetson Brown

Zach Randle and his brother Franklin now run the farm along with their parents. Zach introduced the CSA concept to his family after coming home to the farm following graduation from Auburn University in 2005, and he now operates the farm’s CSA program in addition to handling the crop planning, planting, amending and harvesting.

On just about any given day, you can find farmer Jetson Brown kneeling in the soil, tending his plants and staining the knees of his jeans brown. He’s working a farm, but not just any farm, an urban farm surrounded by the asphalt and concrete of office buildings and parking decks in downtown Montgomery. The Downtown Farm is one of two model farms under the umbrella of E.A.T. South. The “E.A.T.” stands for Educate, Act, Transform, and that’s just what this grass-roots, non-profit organization is doing, showing folks how to eat healthy and encouraging healthy lifestyles through both education and sustainable food production in urban areas throughout the Southeast. E.A.T. South’s second farm is embedded in the Hampstead Community in Montgomery, and produce from both farms is offered through the E.A.T. South CSA. Both farms are all natural, and proceeds from the CSA and sales to area restaurants are used to fund the organization’s good works, things like programs and events that teach kids to “eat with intention.” “Children are growing up disconnected from their food and are therefore making poor choices about their diet,” E.A.T. South’s executive director Edwin Marty said. “E.A.T. South believes the most effective way to reverse this deadly trend is to ensure that all children have a chance to grow their food, harvest that food and learn how to prepare fresh healthy food.” Find out how to sign up for the summer or fall E.A.T. South CSA program at eatsouth.org.

Owl’s Hollow Farm, Turkeytown Farmer’s Pick: Any lettuce and heirloom tomatoes. “I love eating the tomatoes we grow.” – Rod Palmer In North Alabama, this farm has been turning out tasty crops year-round for 13 years. Farmer Rod Palmer coaxes forth veggies from both his fields and his greenhouse, where he grows a variety of lettuces, herbs and other vegetables hydroponically, which means they are grown with nutrients in water, instead of soil. “We do this to have better control of the environment and nutrients in the produce,” Rod said. It also means higher yields and fewer pests. All of the farm’s traditionally grown vegetables are grown with sustainable, organic practices. And when it’s time to gather the ripe veggies, Rod adheres to a certain technique. “We avoid removing the roots, because it enables the produce to remain crisp and fresh longer,” he said. Owl’s Hollow does its CSA a little differently too. You don’t have to sign up for an entire season ahead of time. You can choose each week to reserve a farm box and then pick it up in Birmingham (at Urban Cook House, Homewood and the Summit and Pepper Place Market) or Gadsden (Back Forty Brewery). Rod loves sharing his harvest with others. “It is what I love about farming,” he said. “Putting my hands in the soil and water and watching things grow and then being able to provide people with fresh produce.” Find out how to get your farm box full of goodies at owlshollowfarm.com.

“I enjoy the challenge of working to bring soil life and minerals into balance so that over time, I am able to produce the highest quality and most nutrient-dense produce and highest yields possible,” he said. Randle Farms is also full of animal life. Sheep, chickens, cattle and pigs work the land too; they harvest the grasses and add and move nutrients and are just one component of a complex yet sustainable system employed on the farm to make the best use of resources and increase the soil’s organic matter, resulting in bigger, better crops. Visit randlefarms.net or email Zach at randlefarms@gmail.com and learn how to join the Randle family’s love of farming with your own share of their land’s bounty.

Red Root Farms, Banks Farmer’s Pick: “Growing sugar cane is really cool, but my favorite thing to eat is the beets I grow. They are tasty and versatile. Plus, you can eat both the greens and the root.” –Gary Weil Gary Weil started farming the 16 acres at Red Root Farms 13 years ago and claims a simple reason for doing what he does. “Eating organic and eating what’s fresh and in season is the best preventative medicine out there,” he said. “Being able to give that to people is what’s so great about farming.” Red Root Farms uses only organic farming practices for everything it grows, including relying on long crop rotation to combat pests and plant diseases, and the fruits of Weil’s labors on the farm are diverse: corn, peas, tomatoes, melons, peppers, sugar cane, broccoli, herbs, blackberries, plums and pecans. Red Root is also a part of a growing network of resistance to genetically modified foods and the use of harmful chemical pesticides and avoids chemicals that can harm its customers and the environment. Learn more about Red Root and join its CSA for the spring/summer or fall/winter seasons by calling Gary at 334-697-0519. 9

Farming Facts Alabama has more than 48,500 farms, which cover 9 million acres. Alabama agricultural exports total $1billion a year.

Why CSA?

Community Supported Agriculture programs are beneficial to both the farmer and those buying their produce.

What the Farmers Get Money.

They get payment early in the season which can help with their cash flow.

New Friends.

They can get to know the folks who appreciate the work they do and enjoy the food they grow.

What You Get The freshest food available.

You may be eating carrots that were snug in the ground only hours before they’re in your mouth. Plus, you’ll know exactly how the food was grown.

A broadened palate.

Because you don’t usually choose what is in your farm box or bag, you’ll be “forced” to try some veggies you might not normally eat.

Some new knowledge.

You can usually visit the farm at least once (if you’re not picking up at the farm) and get to know the farmer. You’ll learn more about how your food is grown and maybe be inspired to grow a few things in your own backyard.

According to the Centers for Disease Control (CDC), at least 69 percent of Alabama’s adult population is overweight. Over half of that statistic is obese. To make matters worse, a multitude of chronic diseases accompany obesity, including heart disease, stroke, diabetes and some forms of cancer.

P Live.

READY

the leanest Loser

They will both journal what they eat as the lab helps them to understand the choosemyplate.gov website and the difference between unhealthy and healthy foods. They will have specific workout routines based on their individual capabilities and enjoyment.

Although they are evaluated once a week, they exercise in the AUM Wellness facility daily, largely striving to increase their daily step count throughout the week. Their personal goals are not determined by the lab. Instead, the staff at the lab helps Jennifer and Reginald establish their personal goals. As we mentioned earlier, there’s more than one key player in the lab. Staff members who will also work to assist Jennifer and Reginald in their quest are Angela Russell, Brett Nickerson, Emily Witte, Todd Jenkins, Ronald Snarr, Tim Hewitt, the Department Head Dr. Hank Williford and others who come and go.

Part of LEAN’s mission is to help educate our state on the dangers of not living a balanced life. But instead of just talking about it, we’ve decided to do something about it! LEAN magazine is partnering with AUM’s Human Performance Laboratory to help two courageous individuals as they fight their own, personal battle with obesity. No doubt many of us reading this article can identify with these brave souls whose lives will be monitored and documented as they journey to healthier, happier, more joyful lives.

Meet Mike

B here's the deal

First of all, we’d like you to meet one of the key players behind the scenes: Mike Esco, PhD, exercise science professor and co-director of the human performance lab.

Jennifer and Reginald (who you will come to know, love and applaud in the coming year) will undergo assessments each week monitoring the following:

What is the Human Performance Lab?

Cardiovascular fitness using an EKG exercise stress test, with results reviewed by a physician

“It’s a center that provides fitness-related testing and studies for research and community services. We have three goals here: 1) research, 2) community outreach and 3) teaching.

Aerobic fitness Resting and exercise blood pressures and heart rates

Did you know 98 percent of weight-loss programs fail? They fail because they are temporary; they focus on weight, and it’s not about that.

Fasting blood chemistry profile

We offer a different perspective. Here we are taking what science says and bridging the gap to what mainstream needs, an individualized exercise prescription to meet the needs of that individual. We want to work with obese people. We know how to apply the principles of science. It’s like a thumbprint, really. We will determine what a person can reasonably do for the rest of his or her life and make it work, with long-lasting effects. We are trying to establish a lifestyle.” -Mike Esco

Muscular fitness

Pulmonary function evaluation

Body composition and bone mineral density Cardiovascular risk Flexibility Vital signs at rest while sitting, standing and during exercise

MEET THE ! Troopers Jennifer Riley MONTGOMERY, AL

START DATE JANUARY 31

“One day, I just knew something wasn’t right. My sister took me to the hospital, and the doctor said, ‘You shouldn’t even be alive. You should be in a diabetic coma. But you have a choice: You can live or you can die. Otherwise, you’ll be dead by New Year’s.’

AGE 40

When I left the hospital, I decided I was going to die. But when I woke up the next morning, I was ready to live. That’s what did it for me. If I can lay it all out there and help someone else, then that’s what I’ll do.”

WAIST 48 INCHES

HEIGHT 5’ 4 1/2” WEIGHT 294 LBS BODY MASS INDEX 49.8

HIPS 57.5 INCHES

Reginald Brooks MONTGOMERY, AL “I woke up one Sunday and thought my allergies were acting up. I knew something wasn’t right. I saw the doctor, and while my wife and I were waiting, I saw the ambulance pull in. I told my wife, ‘Somebody must be doing really bad.’ And then they came and got me! The doctors said I should have been in a diabetic coma. I had the beginning stages of a stroke, and my kidneys failed. I had to learn how to walk again. I couldn’t even take a shower without feeling tired. When I started, I couldn’t go more than 500 steps a day; now I go more than 10,000 steps. It took a push. Not only do I have to do right here in the lab, but I have to do right at home, too.”

START DATE: OCTOBER 19 AGE 46 HEIGHT 5’ 7 1/2” WEIGHT 438.2 LBS BODY MASS INDEX 68.9 WAIST 72.5 INCHES HIPS 73 INCHES

G WHOLE LIVIN

st iva l Al ab am a Ch ick en an d Eg g Fe The Alabama Chicken and Egg Festival is an annual event held in North Alabama. But why a chicken and egg festival, you ask? The reasons may take you by surprise. According to AlabamaChickenAndEggFestival.com, its purpose is so much more than podgy, plump poultry: “According to the Alabama Department of Agriculture Commissioner John McMillan, agriculture is the number one in-

dustry in Alabama. It employs over 476,000 people, which is roughly 21% of the state’s work force. Furthermore, producing over 1 billion birds a year, Alabama is the #3 producer in the nation. Each year, the Lawrence County Arts Council

There are many useful reasons to raise your own chickens. Eggs from homegrown chickens are more flavorful and fresher than store-bought eggs. Rearing your own chickens also minimizes the impact on the environment, is a refreshingly antibiotic- and drug-free alternative, and the egg shells make a great addition to any compost pile! And with anything in life, being self-reliant is always the way to go. But we all know nothing worth having in life comes easy. With a little know-how, however, raising your own chickens is definitely an attainable goal. Here are a few guidelines to get you started:

It’s What Could Be for Dinner Did you know there are more chickens than any other species of bird in the world? Well, there are. And, according to the Smithsonian, they were (and are) considered sacred in certain cultures around the globe, viewed as a symbol of fertility, and were regarded by Romans as fortunetellers of battles to come. But that’s not really what you need to know about chickens, is it? What you need to know is how to raise this nearly-flightless fowl in the comfort of your own backyard.

1. Know the rules. First of all, you need to research any rules and regulations which pertain to owning and raising chickens in your neck of the woods. 2. Research, research, research. Like any animal, chickens need to be taken care of and appreciated, and there are certain ways to care for them so they stay happy, healthy and protected.

joins forces with the Alabama Department of Agriculture and Industries, the Alabama Cooperative Extension Services, Lawrence County Chamber of Commerce, and the Alabama Tourism Department to celebrate all things chickens and eggs while attracting visitors to the City of Moulton.”

3. Build a coop. Or buy one. Just get a coop, because in it you will need a feeder, a water container and a nest for your hens. The amount of sustenance depends on how many chickens you own. They’ll need to be watered and fed every day, so make sure you’re willing to make the commitment before moving forward! (Chicks “dig” roaming in a predatory-free environment and munching on bugs in the grass, by the way.)

4. Decide what type you want. There are many varieties of chickens. Depending on which kind you would like to raise, they can be bought from local farmers and/or feed stores as well as from different hatcheries.

Sunny Side Up: The Wisdom in Chicken It’s not hard to find how deeply embedded chickens are in our Southern culture. From cocky cartoon roosters to themed kitchens to cows who have very poor grammar, the effect of chicken is astounding. The South is undoubtedly smitten with chicken, but did you know it’s even in the words we speak? Visit our Facebook page and share your favorite chicken cliché with us. C’mon! Don’t be chicken.

post your Coop OBe sureontoour facebook page pictures

BY JENNY ENSLEN STUBBS

G WHOLE LIVIN

Read the Back

What’s Behind Those Food Labels?

Review the nutritional information and ingredient list and consider the following:

Heading to the grocery store these days can be tricky business. Besides the low-fat, sugar-free and fat-free products, now you have to choose between 100-percent organic, all-natural, non-GMO, hormone-free — the list goes on and on. It’s a lot to take in and can be overwhelming, especially if you are trying to get your shopping done quickly, with kids or in a crowded store.

Does this product meet my nutritional needs and health standards? What does this product lose or gain (if anything) to meet the claim on the front?

Common Food Labels:

WHAT YOU NEED TO KNOW This handy cheat sheet will help you navigate through your grocery needs towards healthier choices. Remember, this chart may not be allinclusive, but it’s a great place to start!

LIGHT

Are there a lot of ingredients that seem unnecessary to make this product (often more than five ingredients)? Have I heard of most of these ingredients?

Is this product free of ingredients such as high fructose corn syrup, artificial flavors and sweeteners?

Often light products will make up for missing ingredients by adding others such as sugars and sodium.

times, a fat-free product is not as satisfying, can be overeaten quickly and has replaced the fat with FAT FREE Many sugar or sodium. You may be better off eating the regular or light version of the product in moderation.

To aid in your shopping adventures, we have created a cheat sheet for many of the common food labels typically found in those endless aisles as well as some things to consider as you determine the best products for you and your family. Although far from all-inclusive, the chart will help you determine whether or not you want to buy those groceries in your cart.

Want to learn more? Check out these great sources for more detailed information: “17 Eco Food Labels Decoded” at

MotherNatureNetwork.com “Food Labels, Decoded” at

RealSimple.com The US Food and Drug Administration’s Definitions of Nutrient Content Claims

GreenerChoices.org

BY MELISSA TATE WITT

Tear it out and keep it handy, or take a picture of it with your smartphone for on-the-go! Often, the labels on the front of the product only tell part of the story, which means it is just as important to read the information on the back. A product labeled as being fat-free may actually have more calories and artificial sweeteners to make up for its lack of fat. Because of this, you may be better off with the regular or light version. Organic ice cream — although made from safer, organic ingredients — is still ice cream made from sugar, milk and cream, which should be eaten in moderation.

Americans are learning more every day about the importance of a whole food, well-balanced diet and avoiding highly processed foods as much as possible. Understanding labels and knowing the ingredients in your food are great places to start. Focus on finding the food labels that mean the most to you and your family, and then check out the nutritional information and ingredient list on the back. What are you sacrificing, if anything, to meet the claim on the front of the product? Are the ingredients used familiar and necessary to make this product, or do you see a lot of additional ingredients you have never heard of? Many experts say to look for products with five ingredients or less. Although it’s not always the case, anything more can actually be unnecessary and may undo any health benefit claims on the front. Intimidated? Don’t be. Start with your most common grocery store purchases such as milk or those fancy granola bars and take a closer look at the label information. Use the cheat sheet to get you started and in no time at all, making the healthiest decision will be a nobrainer!

NO TRANS FAT

Avoid trans fats by limiting highly processed foods such as cookies and doughnuts that are calorie hogs with no nutritional value.

LOW SODIUM

Try to choose foods with less milligrams of sodium than calories and avoid processed foods.

A product with this label may help steer you in the right direction, but don’t forget to stock up on the best heart-healthy foods, which are often label-free in the produce department.

HEART HEALTHY

something out, get something in return. In this case, extra calories, certain artificial sweeteners and SUGAR FREE Take sugar alcohols that may act as laxatives. More a marketing label than a health label. Look at the product for all nutritional content to ensure missing carbohydrates are not replaced with extra sugars, artificial sweeteners, fat and calories.

LOW CARB

GLUTEN FREE

It is worth considering this product if you suffer from a gluten issue.

HORMONE-FREE, RBGH-FREE, rBST-Free & No Hormones Added

Many of the hormones used are suspected as causing a risk for cancer. Although the research is ongoing, look for organic or hormone-free options if possible.

which foods may be better when organic. Organic products tend to cost more, but not all items ORGANIC Research necessarily need to be organic such as bananas and sweet potatoes. Even with all natural ingredients, there still may be a lot of sugar and fat. Be sure to check the nutritional value of the product before considering it a healthy option.

100% NATURAL

NO ANTIBIOTICS

Although research is still pending, it may be worth the extra cash for these options.

These products may be more expensive but may be a good option. Note that grass-fed and organic are not necessarily interchangeable. They may be tougher to find, but look for options including both.

GRASS FED

Currently, there is no regulation stating that products must be labeled as containing GMOs (genetically NON-GMO modified organism), and many of the foods we eat most likely contain them. This label is offered through PROJECT VERIFIED

an independent organization. Until more research is done or new laws are passed to mandate labeling for GMOs, this product may be worth it.

FORWARD MOTION

Pick up the pace

BY MICHELE OLSON, PHD, FACSM, CSCS MicheleOlsonPhd.com

Vary your walking speed: Pick up your pace for 30 seconds followed by one minute at your normal strolling speed. Repeat 10 times. This is an easy way to improve your fitness without having to break into a jog.

SPEAKING OF GOING OFF - WALKING IS NOT ONLY GREAT FOR YOUR HEART BUT CAN ENHANCE YOUR MOOD AND RELIEVE DEPRESSION AS WELL.

get into it

ê Go Off

Walk Your Workout Walking is a great way to get your hearthealthy cardio exercise. But you can get a total-body, muscle-toning workout too. Spice up your walk and burn some extra calories with these easy-to-do moves.

Walking with your arms above your head will burn

extra calories.

45 minutes

Get your upper body “walking,” too: Exaggerate your arm swing like a cross-country skier. Bring your arms up higher and give them a good pump by making light fists with your hands and alternately lifting your arms up above your head. Research shows that active arm pumping can burn off 50 extra calories, which is equal to adding a half-mile to your walk!

If a grassy knoll is nearby, trek off the pavement and move through some of the natural hills and valleys around you. You will challenge the muscles in the back of your legs, thighs, hips and back as you head up a natural incline. Increase this by taking longer, lunging-like strides as you go up. On the way down, the front of your legs and hips will then work harder. This is a great way to sneak some muscle strengthening into your walking routine.

Walk for at least

trekking poles can reduce compressive force on the knees by up to Poles are great if you are recovering from an injury, and they give you more stability when taking your walk off-road. They also guarantee that both your arms and core muscles are actively engaged step after step.

a day. If you're short on time, try doing 15-minute intervals, and you can look and feel different in as little as two weeks. It's great for your body and your heart!

As little as a

5°incline

can burn up to 100 more calories per hour.

push it Make the environment your gym: When you come upon a fence, park bench or even a tree, position yourself about two feet away and do standing push-ups, calf-raises and leg lifts.

ê 17

25%

the

Juicy

the

dish

DETAILS

It’s hard to eat (or drink) enough fruits and vegetables each and every day, so supplementing your diet might make sense for your lifestyle. Juice-Plus products are whole food-based nutrition, including juice powder concentrates from 17 different fruits, vegetables and grains. They are great complements for any healthy diet.

THE WHOLE STORY

ON THE PLUS SIDE

Juice-Plus not only contains a wider variety of naturally occurring vitamins, it also contains antioxidants and phytonutrients that man-made vitamins do not contain. These nutrients work together to provide more of the whole food nutritional benefit. It is universally

Juice-Plus is supported by 28 independent peer-reviewed medical studies by leading hospitals and universities around the world. Just a few of the findings suggest that Juice-Plus produces all of the following results:

agreed that whole

Wanna eat right but just don’t enjoy the flavor of certain nutrientrich veggies? Trick your taste buds with these hybrid smoothies and juice blends that cleverly conceal the veggie taste with the natural sweetness of fruit. Get all the good stuff without any “ick!”

BERRY GOOD

GO GREEN

What You Taste: bright, tart fruit flavors.

What You Taste: the freshness of cucumbers and sweetness of honey.

What You Get: the glycine betaine and folates in beets, plus the high levels of antioxidants found in blueberries. Makes approximately 2 cups. ½ cup orange juice ¼ cup cranberry juice 1 ½ cups frozen or fresh blueberries ½ cup beets (peeled and diced small) ¼ cup plain yogurt (if you don’t do dairy omit or sub ½ a small banana) ½ cup ice cubes Puree in your blender, and enjoy!

What You Get: spinach’s phytonutrients, high iron content, soluble fiber and vitamins A and C, plus other goodies found in apples and cucumbers like B-complex vitamins and potassium. Makes 1 ½ cups. 1 cup diced apple

food can reduce instances of cancer, stroke, diabetes and heart disease and is great for sleep, regularity and other everyday health issues.

It's heart healthy Supports a healthy immune system Supports healthy gums Easily absorbed in the body

DELIVERING GOODNESS

Improves the skin

The fruits and veggies are vine-ripened, picked and juiced through a patented cooling process to protect the nutritional value. They are then ground into a powder and put in capsule form.

WEIGHT, THERE’S MORE Juice-Plus is not only for adults, it also offers chewables for children. In fact, there is a children's health study (which now includes over 500,000 people) showing that children who take Juice-Plus miss less school, make better food choices and take fewer prescription and over-the-counter medications.

It is now recommended by leading authorities that we eat seven to 13 varied fruits and vegetables a day. Juice-Plus simply bridges the gap between what we should eat and what we actually do eat.

Learn more about Juice-Plus at Joy to Life’s Walk of Life in Montgomery on April 20 or at juiceplus.com.

1 cup diced cucumber 2 tbsp honey 1 cup baby spinach Blend it all up and then drink it all down! 19

BY MADELYN LEVIN

lean Loves

Just because a shoe is highly rated doesn’t mean it’s the shoe for you. Do your research to find out why the right running shoe matters and how to find exactly what your feet need.

GET AN EYEFUL OF THESE PRODUCTS AND PLACES WE LOVE.

BEYOND BASIC

Gear

Anchor your wardrobe with these basic pieces that are anything but boring. The classic black sweater tank is updated with a flirty flare, and the polka-dot top's hand-sewn details give it an edge. Both are by Alabama Chanin, a lifestyle company based in Northwest Alabama that makes the ordinary extraordinary with its cottageindustry process using 100-percent organic materials to hand-make unique clothing, accessories, items for the home and more. Buy these items, learn more about the company’s ideas and methods and see other items in its collections at alabamachanin.com. Tank, $195. Polka-dot top, $330.

PRODUCTS &

FEET FIRST When it comes to running gear, how you outfit your feet is the key consideration. The Brooks Adrenalin is consistently ranked at the top of running enthusiasts’ lists of the best shoes and stays popular due to its revered fit and feel, a friction-resistance heel and a crash pad that encompasses more strides. Available at Montgomery Multisport, $110. montgomerymultisport.com

PILLOW TALK

BRIGHT IDEA You will remember what it was like to ride a bike as a kid, when you did it just for fun, on a Villy Custom Cruiser bike. And since it’s custom, you create your Villy bike any way you like, choosing the type of frame and then from a rainbow of vibrant colors for the frame, fenders, tires and more to match your personal style. Most customs cost between $500-$600 depending on what you select. villycustoms.com 20

These sophisticated throw pillows by Casa de Llama, a company that designs and hand-makes a variety of needlepoint goods, are smart and stylish at the same time. The leather animal embellishments add a touch of whimsy, and the fabric covers conceal hypoallergenic filler made from recycled content. $125 each. Find other patterns and order yours at etsy.com/shop/CasadeLlama.

TREATMENTS THAT DO INTERFERE WITH SEX

Life

Big

sex AFTER THE

Some types of breast cancer treatment can cause new Romance is still the most importa sexual problems, however. For women who are diagfactor when it comes to good sex. nosed before they had begun menopause, chemotherapy often leads to premature menopause, especially in women over age 35 when they have treatment. When the ovaries are damaged, they stop making the female hormones, estrogen and progesterone. Without estrogen, women often have vaginal dryness, even if they feel desire for sex. The vulva and vagina lose some of their blood supply, so that the delicate tissues thin, becoming easily irritated. The vagina also does not produce moisture or expand as much as normal, making intercourse tight and dry. Women also become more vulnerable to getting bladder infections after intercourse, and to yeast or bacterial infections. This whole pattern is so frustrating that many women lose interest in sex. Who wants to make love if it is going to hurt and lead to painful infections? Women who were already menopausal may also notice that mild vaginal dryness becomes more severe after they have chemotherapy. In this group, however, the worst problems happen when women start taking aromatase inhibitors for hormone therapy. Tamoxifen, which is still given to premenopausal women with hormonesensitive breast cancer, does little to interfere with sex. But the aromatase inhibitors, including anastrozole (Arimidex™), letrozole (Femara™), or exemestane (Aromasin™), are different. They act after menopause to stop the body from making any more estrogen. Women who may have had few hot flashes or only minor dryness as they went through natural menopause often find that aromatase inhibitors cause much more severe problems. Some women also get joint or muscle pain. If a combination of pain and hot flashes interferes with sleep, you can add fatigue to the changes that make it hard to get in the mood for sex. Many women with breast cancer also end up being prescribed medicines for pain, depression or anxiety that can reduce desire for sex. Some of the antidepressants that have sexual side effects are used in low doses to combat hot flashes.

Many women experience troubling issues when it comes to intimacy after breast cancer. So what’s really causing the problems?

[

IS IT ALL ABOUT YOUR BREASTS?

At least half of all women treated for breast cancer have problems afterwards in their sex lives. The story goes that women’s self-esteem and belief in attractiveness is so connected to our breasts that whether we choose a mastectomy, breast reconstruction or surgery to remove cancer followed by radiation, the result is devastating. Furthermore, popular culture gives the impression that most men are so turned off by a woman whose body has been scarred by breast surgery that they no longer see her as a sexual person. It may surprise you, then, to hear that research shows that local treatment for breast cancer has little influence on women’s sexual pleasure or on whether they stay sexually active afterwards. Divorce rates also do not increase for women with breast cancer, and most men are very supportive. What are the factors that lead women to stop having sex after cancer? Since breast cancer is a disease that becomes more common with age, a big group of women (probably around 40 percent) already had given up on their sex lives before their diagnosis, usually because they no longer had a partner or because their partner was in ill health himself.

BY LESLIE R. SCHOVER, PHD

SOLUTIONS TO A BETTER SEX LIFE The most effective treatment for vaginal dryness and pain is to use a low-dose vaginal estrogen, either in a ring, suppository tablet or cream. Although only small amounts enter the general bloodstream, many oncologists do not want a breast cancer survivor to use any type of estrogen, because of concerns it could promote a recurrence of breast cancer or a new tumor. Each woman needs to discuss her situation with her oncologist and gynecologist, since every breast cancer is different. However, newer products that you can buy without a prescription often go a long way in preventing sexual problems from dryness. Moisturizers and lubricants do not contain hormones, but can make a big difference. Women vary a lot in how much they enjoy breast caressing. If you are someone who has always gotten pleasure from it, you may mourn the loss of those sensations after breast cancer treatment. Talk together about the kind of lighting, music, lingerie and touching that make sex the most special for you. And make sure to take time out of your busy lives to have sex when you are not exhausted and stressed out. 23

FIND AN OASIS IN THE DESERT Personal dryness can really hinder a breast cancer survivor’s desire for and enjoyment of sex. Dr. Schover recommends a few over-the-counter products (that do not contain hormones) that can help and offers advice on things to avoid. “Try using a vaginal moisturizer two or three times a week. Products like Hyalo-Gyn,™ Replens,™ or Luvena™ are gels that come in an applicator. Used regularly, whether or not you intend to have sex, they help the lining of the vagina stay moist all the time. When you are going to have sex, add a waterbased or silicone-based moisturizer. There are literally dozens on the market now,” she said. “Look for lubricants that are thin and watery, like your natural fluids. Choose a brand that does not contain oils, glycerin (a sugar used as a preservative that may cause yeast infections in some women), or parabens. Avoid perfumed lubricants, since you do not want to irritate the delicate skin.” Dr. Schover is a Professor of Behavioral Science at UT MD Anderson Cancer Center in Houston, Texas.

fiscal

Fitness _

When it comes to keeping your finances in good

gether, because any or all of these issues can impact your

order, there are multiple factors to consider:

ability to reach your goals. All in all, maintaining your

retirement plan allocations, brokerage account

financial house can be overwhelming. But it doesn’t have

investment decisions, appropriate contribution

to be. The tips and techniques in this article and future

amounts to 401Ks, liability management, estate

Fiscal Fitness articles can help lessen the burden by ad-

planning strategies and life insurance. Plus, you

dressing some of the most stressful financial questions.

need to understand how all these things work to-

We’ll start at the beginning:

First, think long term. Consider a mature, well-maintained forest of pine trees. Being surrounded by a grove of massive trees and under a canopy of pine needles is an impressive sight to behold. Creating this natural wonder requires much foresight and patience. Someone charged with this task embarks on a multi-decade journey to potentially achieve his goal. Having such a long-term focus frames your perspective on what matters. Building and maintaining your financial house should follow a similar mindset.

forest trees for the

A long-term focus means not becoming overly concerned about the day-to-day fluctuations in your investments. That can be difficult to do since today’s media promotes short-term thinking. There are benefits in concentrating on several years out, not tomorrow. It can be quite detrimental to do the opposite. For example, in 2008, the S&P 500 index, a group of large, U.S.-based companies, lost 37 percent of its value1. Understandably, that drop caused fear and led many people to worry that subsequent falls were always around the corner. So many investors began withdrawing money from their investments in the stock market. However, instead of falling, the S&P 500 index actually rose every year from 2009 until 2012. In fact, from the bottom of the stock market during this period (in March of 2009) until the end of last year, that index has more than doubled. Even so, rather than focusing on the long-term, these investors continued to withdraw more and more each year by focusing on what might happen. In 2012, they actually withdrew five times more from mutual funds investing in U.S. stocks than in 20092.

There is a lot to think about, but with proper planning, your financial focus can change from days to years. And when you’re not worried by every little bump and dip, your stress level changes too, from high to low. For more information, contact Laura Sikes, Registered Client Associate, at 334.273.3473. Dickie Blondheim – First Vice President – Investment Officer Hart Johnson, CFA – Financial Advisor Paul Johnson – Vice President – Investment Officer Nolen Lamberth – Financial Advisor

As in life, few of their fears came to pass. That is not to say they couldn’t. But the point is, if you’re not looking at your investments and financial issues in light of your overall goals, you’re more likely to fall prey to knee-jerk reactions. So how do you shift your perspective and avoid getting off track? Take a page from the forester’s book. Initially, you need to plan. In the same way a forester needs to first determine what purpose the trees serve before planting, you must first understand your own goals. Your plan should take into consideration relevant aspects of your financial house, such as balances of current investment accounts, streams of income, inheritances, sale of a business or other asset and spending goals. All of these can ultimately impact both the size and structure of your portfolio.

The opinions expressed in this report are those of the authors and are not necessarily those of Wells Fargo Advisors or its affiliates. The material has been prepared or is distributed solely for information purposes only. The S&P 500 Index consists of 500 stocks chosen for market size, liquidity, and industry group representation. It is a market value weighted index with each stock’s weight in the Index proportionate to its market value. You cannot directly invest in an index. Past Performance is no guarantee of future results.

Investment and insurance products: NOT FDIC-Insured

NO Bank Guarantee

MAY Lose Value

Wells Fargo Advisors, LLC, Member SIPC, is a registered broker-dealer and a separate non-bank affiliate of Wells Fargo & Company. 1

Morningstar Investment Company Institute, ICI.org.

2660 EastChase Lane, Suite 301 Montgomery, AL 36117

“If I have seen further it is by standing on the shoulders of giants.”

-Sir Isaac Newton One of those giants is the Walk of Life’s very first volunteer Mathew Orange. Not only did he give of his time willingly and eagerly, he basically kick-started the Joy to Life Foundation’s effort to organize the Walk of Life in 2002. In honor of this everyday hero, Mathew will be the OFFICIAL STARTER OF THE WALK OF LIFE 2013.

When it comes to people walking and running in the Walk of Life, Joy to Life’s primary fundraising event, it’s more than a physical force that keeps them going. There are other motivations helping people move step by step to the finish line. Some walkers are breast cancer survivors, while others are dear friends and relatives of those who lost the fight against breast cancer, some still fight-

WHY WE

MayoClinic.com gives a list of important health benefits achieved by walking:

ing the battle against the disease. What keeps them progressing

Lowers “bad” cholesterol

amidst the laughter and tears are the sense of community, the

Raises “good” cholesterol

camaraderie, the solidarity of being unified in a common purpose – to move forward. In 1687, Sir Isaac Newton, a physicist, mathematician, philosopher What do Joy to Life’s Walk of Life and Sir Isaac Newton have in common? Motion. More specifically, forward motion. It’s the idea that before we can successfully move forward, both literally and figuratively, there has to be some significant force behind us.

The Walk of Life combines health with purpose! In fact, walking provides an attractive range of physical and mental health benefits. You don’t need expensive equipment, a membership or a lot of practice.

and astronomer, published his three laws of motion, essentially changing the laws of the universe. While I don’t believe he envi-

Lowers your blood pressure Reduces your risk of or helps to manage type 2 diabetes Manages your weight

sioned his laws having much to do with a race to raise breast can-

Improves your mood

cer awareness, he unknowingly provided us with a very applicable

Helps you stay strong and fit

model of what happens when we grow in strength, advancing from one point to another.

BY JENNY ENSLEN STUBBS

TO CELEBR ATE Yow and Murphy acknowledge the purpose motivating a walker who has been diagnosed with breast cancer is very different than the purpose of others. Yow wrote, “When the rest of us think we just can’t go another mile, a walker wearing a ‘SURVIVOR’ shirt inevitably comes into view, and we find the strength to keep on walking. If they can finish after what they’ve been through, so can I!”

MO TION An object at rest tends to stay at rest, while an object in motion tends to stay in motion. After she successfully won her fight against breast cancer, Joy Blondheim visited her son in Los Angeles to participate in the EIF Revlon Run/Walk for Women where she witnessed thousands of people honoring those who had succumbed to breast cancer. As she looked upon the immense crowd, she could not believe the amount of support people showed and felt for loved ones who had fallen to the disease. At that moment, she recognized how the Joy to Life Foundation could find the momentum needed to help other women affected with breast cancer in Alabama.

“I looked at Dickie and said, ‘We can do this, Dickie. We can do this!’” Joy explained. And they did. Today, the Walk of Life provides the primary funding for women in Alabama who would otherwise be unable to afford any type of breast cancer screening and treatment. If Joy had stayed in one place, satisfied with the triumph of her own personal journey, the motion needed to catapult the Joy to Life Foundation would never have begun.

We will never reach our destination if we do not take our first step.

NEWTON�S SECOND LAW OF MOTION The more force, the more acceleration. The book Why We Walk, written by John Yow and edited by Deb Murphy, describes what they term the “inspirational journey toward a cure for breast cancer.” In this book, they recognize the four main motivations participants have for walking in different breast cancer races throughout the country. 28

T O R A I S E AWA R E N E S S The Walk of Life, in and of itself, is helping to raise awareness about breast cancer. But surrounding all of that glorious pink hangs some heavy statistics. For example, did you know every three minutes in the U.S. a woman is diagnosed with breast cancer? Also, according to the UT Health Science Center, of women who detect and treat breast cancer early, 95 percent of those women will be cancer free after five years. That’s why raising awareness is so important, as is raising money to fund those who would not be able to afford the medical care needed to fight the fight.

TO R EMEMBER The Walk of Life not only brings people together to remember those who died from the disease, but it also honors those who survived it. Remembering and honoring those we love is an amazing FORCE that keeps us MOVING.

REAL Joy to Life isn’t only concerned about the health of the participants; it’s concerned about the health of the planet too! In addition to an awesome day of food, fun and friendship, all Walk of Life participants will receive an Envirosax ® bag to do their own good for the planet! Envirosax ® is an eco-friendly alternative to plastic shopping bags. Each bag is lightweight, portable, waterproof and holds the equivalent of two plastic shopping bags. Plus, it fits in your purse!

TO SU PPORT Yow and Murphy point out the following: “Walkers have support from friends and family when they sign up for the event, but what many of them don’t know is that they will have a whole new family supporting them behind the scenes. These are the people who feed them, cheer them…help set up their tents and hand out water. They are ‘the crew,’ and their stories are often as moving as the walkers.’” It takes determination, it takes devotion, and it takes momentum to hurry and get where we need to go. When it comes to breast cancer, motivations of all kinds are our driving force to get where we need to go.

NEWTON�S THIRD LAW OF MOTION For every action, there is an equal and opposite reaction. To put it simply, forces are found in pairs. No one can fight breast cancer alone. There must be someone or something to help keep us moving. Even those who feel alone can rest easier knowing Joy to Life has provided more than 10,000 mammograms to date. With the help of funding (largely as a result of the Walk of Life) and volunteers, many women throughout the state literally owe their lives to the Foundation and its Walk.

Together we can make a difference.

NEWTON�S FIRST LAW OF

KEEP IT

“Happiness is a butterfly, which, when pursued, is always just beyond your grasp, but which, if you sit down quietly, may alight upon you.” – Nathaniel Hawthorne

GET TO STEPPIN� The Walk of Life will begin at 8:30 AM on SATURDAY, APRIL 20, with the starting line on Tallapoosa Street near the Renaissance Hotel. Once you cross the finish line on Commerce Street, it’s time to put on your wristband and make your way through the tunnel to Montgomery's Riverfront Park. Inside the park, you'll enjoy food, drinks, the Mighty Kids Dash, vendors, artists, music and live entertainment.

This is a family-friendly event so register your entire family and help raise funds to fight breast cancer! Visit joytolife.org to register online.

Fresh

the dish _

Go Fish Nothing tastes better than something you got for yourself, so next time you’re down at the beach, consider experiencing part of Alabama’s seafood industry up close and personal and take a fishing trip on a charter boat. Find a detailed listing of charter boats and a checklist of what to expect on your voyage at eatalabamaseafood.com.

Catch

Q: Why should people buy and eat Alabama Gulf Seafood? Seafood is so healthy and good for you. Like a lot of people, I have made a life change to eat healthier and lose some weight. Seafood is a huge part of this plan. Shrimp and grilled or baked red snapper and flounder are low in calories and high in protein. In my house, we use shrimp instead of ground beef in many dishes, such as shrimp spaghetti, to reduce fat and calories. Fish like Spanish mackerel, tuna and sheepshead that are high in Omega-3 fatty acids have an added benefit as well. I like to purchase local, fresh seafood whenever possible. It just makes sense that the closer you get the product to where it was harvested, the fresher and better it is. I also believe in supporting local producers. The seafood industry means so much to our state and to our local economy here in coastal Alabama. I like to keep money in state and circulating locally. The men and women of the seafood industry work hard to provide quality product; the least I can do is support them while at the same time enjoying a superior product. Q: How can people find Alabama Gulf Seafood and know that is what they are buying?

how and why to buy Alabama-sourced seafood

Right beyond the white-sand shores of Alabama’s coast, under the shimmering sea, an abundance of life is flourishing. From the brackish bays to the deep blue water and swimming around your toes in the surf just off the beach, myriad marine animals are thriving, many of which make a highly delicious meal. The fishing and seafood-processing industry has a huge positive economic impact in Alabama, and fish, shrimp or crab pulled straight from the Alabama Gulf is going to be the freshest, tastiest you can eat. Chris Blankenship with the Alabama Seafood Marketing Commission explains why sticking with Alabama Gulf Seafood is the right choice for you, your family and our state. Learn even more at eatalabamaseafood.com. What is the Alabama Seafood Marketing Commission (ASMC), and why was it formed? In response to the after effects of the BP oil spill and decreased sales from imports and the economic downturn, the ASMC was created in 2011 by Alabama Governor Robert Bentley and was established to increase business for Alabama's seafood industry 30

and really started the marketing program full force in 2012. Alabama Gulf Seafood is defined as any seafood product sold by Alabama businesses and sourced from the Gulf and local waters. The ASMC is comprised of volunteer members appointed for a threeyear term by the Governor and includes fishermen, processors, charter boat operators, retailers, restaurant owners and others directly and indirectly related to the Alabama seafood industry. The Commission helps provide advice, oversight, management and encouragement for the marketing of Alabama seafood. What is the annual economic impact of the seafood industry on the state? The economic impact from commercial fishing and the seafood industry in Alabama was $445 million in 2008. It was approximately $339 million in 2011. That is a significant drop. Many businesses are reliant on a strong demand for seafood, including fishermen, processors, dealers, distributors, retailers, restaurants and chefs. The work of the ASMC is to get the economic impact back to 2008 levels and beyond.

I always tell people to ask. Ask your server in the restaurants where the fish or other seafood is from. Ask at the seafood counter at the grocery store or your local fish market. There are cheap imports that are served in some places, but the more people ask about and request Alabama seafood, the more the restaurants will serve it. On our website, we have a "Find It" page to assist consumers with finding Alabama seafood. Q: Alabama's best chefs prefer to use Alabama seafood. Why do you think that is? It just tastes better. One thing I have learned since I started working with ASMC is that chefs are particular. They want to use the finest produce, seasonings, oils, plates, wines and décor. They will not serve a dish that is not perfect. Striving to give their customers the best also includes using the best, freshest seafood they can find. Q: What is your favorite Alabama seafood to eat? That is a hard one. I really enjoy it all. We say we have four food groups in coastal Alabama: crab, shrimp, oysters and fish, and I like certain things about each one. I love the cost effectiveness of shrimp and its versatility. Oysters are one of my favorites. They just have such a distinct taste. If you were to press me, though, my absolute favorite is a nice piece of white-meat fish, such as red snapper, flounder or cobia lightly grilled and topped with a crabmeat sauce. My mouth is watering just thinking about it.

keepin' it

local

The economic impact from commercial fishing and the seafood industry in Alabama was approximately $339 million in 2011.

Try This

ENJOY CHRIS’ FAVORITE SEAFOOD DISH FOR DINNER AT YOUR HOUSE.

Grilled Spanish Mackerel San Salvador 6 servings 6 large Spanish mackerel filets (8 oz. filets) ¼ cup olive oil 6 TBS McCormick Lemon Pepper 1 sheet heavy duty aluminum foil big enough to hold filets METHOD

Preheat grill on medium heat. Rub both sides of the Spanish mackerel filets with olive oil and place them skin side down onto the aluminum foil. Sprinkle the filets with lemon pepper. Grill until fish just begins to flake; do not flip filets. Top filets with 2 oz. of Tequila Vinaigrette. TEQUILA VINAIGRETTE

½ cup lime juice ½ cup lemon juice ¾ cup orange juice ¾ cup red wine vinegar ½ cup white vinegar 1 cup sugar 1 quart fruit sections Recipe provided by Chef Steve Zucker, Executive Chef of Aloha Hospitality, Inc., parent company of Baumhower’s Restaurant, Compleat Angler and Wings U.

? What You Need to Know

Cancer Basics:

Life

UNDERSTANDING CANCER There are two main characteristics of cancer: 1) It is an uncontrolled growth of the cells in the human body; and 2) These cells are able to migrate from the original site and spread to other sites. Throughout our lives, the cells in our bodies are constantly growing, dividing and replacing themselves. Cancer occurs when the human body’s production of new cells is too active. While normal adult cells divide only to repair or replace damaged cells, cancerous cells cannot stop dividing and spread out of control. Each type of cancer is named after the part of the body where it starts. Although some cancer can be cured, much of it depends on the type of cancer, at what stage it is diagnosed and the health of the person being diagnosed.

cause deffects WHAT CAUSES CANCER

Convinced you need to know more? We are, which is why we’ve created an easy-to-read outline of facts you should know about cancer.

While some health professionals actually use words we understand, some don’t. So in order to get the most out of your healthcare, you are best served by meeting your physicians halfway, becoming a better advocate for your own health and wellness.



It is reported that cancer is second only to heart disease as the leading cause of death in the United States. But being diagnosed with cancer is not a death sentence. Still, there’s plenty of confusion surrounding the disease, and becoming knowledgeable is key.

The causes of cancer can essentially be placed into four different categories:

Lifestyle. We already know the dangers of tobacco, so it’s really no surprise it is at the top of the list of no-no’s when it comes to cancer. Even secondhand smoke, smokeless tobacco and cigars all put you at greater risk for developing cancer. Heavy use of alcohol also increases your chances. Being overweight or obese can increase your risk for certain types of cancer. In fact, MDAnderson.org points out that obesity is actually the number one risk factor for developing endometrial cancer. Likewise, living a sedentary lifestyle (not getting enough exercise) can contribute as well.

Exposure to the sun.

Believe it or not, skin cancer is the most common type of cancer. It is best to avoid long exposure to intense sunlight and practice sun safety.

Genetics.

Even if you have never been diagnosed with cancer, chances are someone in your family has. And while certain types of cancer seem to run in some families, a small number of cancers are actually inherited.

Carcinogens. Environmental Carcinogens There are possible cancer-causing substances in and around our environment, including asbestos, radon, lead and arsenic. Certain cosmetic substances have been labeled as carcinogens too. A more complete list can be found on the American Cancer Society’s website at cancer.org. Infections Let me start out by assuring you cancer is not contagious. However, according to the American Cancer Society, certain infections have been known to play a part in cancer since the 20th century. Cancer.org continues by explaining “infections with certain viruses, bacteria and parasites have been recognized as risk factors for several types of cancer in humans…Some infections can cause long-term inflammation, suppress a person’s immune system or directly affect a cell’s DNA. Any of these changes may lead to a higher risk of cancer.”

COLORECTAL CANCER According to the CDC, getting an FIT, also known as an FOBT, is an effective way to detect CRC. If you don’t believe me, just ask ADPH.

KNOW BEFORE YOU GO

Are there tests to see if I have cancer? Certain types of cancer can be found before they cause symptoms. Screening is a term used to describe ways to get tested before symptoms may occur, allowing doctors to find and/ or treat particular types of cancer early. The risks mentioned previously are taken into consideration when it is determined at what age and how often you should get tested. It is important to note all cancers do not have screenings available, which is why it’s so important to

be your own health advocate.

Is there a way to prevent cancer? Although people tend to believe cancer is unavoidable, starting healthy lifestyle habits, along with necessary screenings, can help to reduce your risk of developing some types of cancer.

Antioxidants purportedly protect cells from damage caused by unstable molecules known as free radicals. One unnerving source of free radical damage is believed to be processed foods. These foods have fewer nutrients to help counteract the production of free radicals. Antioxidants are provided to the body by a healthy diet of fruits and vegetables such as

avocadoes spinach apples pineapple and red cabbage as well as an assortment of berries. Antioxidants can also be found in a variety of nuts, herbs and oat-based grains.

go ahead. eat the chocolate. Oh, and did we mention dark chocolate has a high antioxidant content? You’re welcome. Source: www.mayoclinic.org

Anxious? Nervous? Agitated? You must be in the waiting room at your doctor’s office. By the time you see your physician, however, your one-on-one time will quickly fly by. Follow these tips to make the most out of your next visit to the MD:

1. Make a list of your medications. Try to make the list as comprehensive as possible. In other words, include any over-the-counter medications, vitamins and/or herbal treatments. If it makes you feel better, bring the bottles with you. Allergic to something you’ve taken? Make a note of that too. 2. Create a list of questions for your doctor. It may seem like a simple thing, but considering how excited you’ll be when your name is finally called, there’s a good chance you’ll forget all the reasons you made the appointment. 3. Regardless of whether or not you think it has something to do with your malady, make a list of all the symptoms you are experiencing. Some may seem insignificant or unrelated; include them anyway. 4. It's important to be realistic when visiting the doctor. You need to mentally prepare yourself for good and bad news. Sometimes bringing someone you trust along with you is helpful, especially if what you will be discussing is stressful to you. Having someone there also helps you remember everything your doctor discusses with you. 5. Be your best advocate! Have you come up with more questions now that you’ve had a chance to talk to the doctor? Ask them! You know what you are experiencing better than anyone else does. Because of this, you are the best person to take control of your health. Never be afraid to ask the doctor more questions. In fact, make notes and bring along your tape recorder.

Enough with the acronyms already! English, please! What I meant to say was the Centers for Disease Control (CDC) have been working with the Alabama Department of Public Health (ADPH) to help Alabamians combat colorectal cancer (CRC), also known as colon cancer, by getting regular screenings known as fecal immunochemical tests (FIT or iFOBT). Other screenings include high sensitivity fecal occult blood tests (FOBT), sigmoidoscopies and colonoscopies. But no matter how you say it, colorectal cancer is certainly no laughing matter. In fact, CRC is the second leading cause of cancer deaths in Alabama. CRC is not partial to a particular sex, either, and is typically found in males and females 50 years of age or older. Believe it or not, though, colorectal cancer is largely preventable through routine screenings such as the FIT/iFOBT which work to detect abnormalities such as polyps (growths that can become cancer) before they have a chance to become cancerous or cancer itself. If caught early, up to 91 percent of colorectal cancer patients survive. So how do physicians help patients detect CRC early? SCREENINGS. There are essentially three types of CRC screening tests equally recommended for people aged 50 to 75 which include the following: 1) an annual FIT/iFOBT or high sensitivity FOBT; 2) a sigmoidoscopy every five years with a high sensitivity FOBT or FIT/iFOBT every three years; or 3) a colonoscopy every 10 years. Did we mention a take-home test is involved? The FIT or iFOBT is actually a take-home test that detects hidden human blood in the stool which may be evidence of polyps and is more accurate in diagnosing cancer than older types of stool tests. Because FIT or iFOBT is a test which can be taken home, it allows for more flexibility in schedule and is also less expensive than tests that require bowel cleansing, sedation and visualization of the colon. Another benefit to FIT or iFOBT is the fact it does not require a change in diet or medications. Because FITs only react to human blood in the colon, they don’t react to what you have eaten. FIT kits are provided by your doctor and will collect a tiny sample of stool which you return to your provider or designated laboratory. After the test is complete, a colonoscopy may be needed if results are positive. If the test is negative, the test is simply repeated in a year. For more information about the FITWAY Colorectal Cancer Prevention Program, visit adph.org/fitway, call 334-206-3336 or just look for the sock-puppets!

S F IT F O R K ID Even though Dr. Joanna Dolgoff can be seen putting her childhood obesity specialist skills to good use on NBC’s “The Biggest Loser,” she also utilizes her revolutionary Red Light, Green Light, Eat Right child and adolescent weight-loss program when working with children and their parents all over the country. In an effort to help educate LEAN’s readers here in Alabama, Dr. Dolgoff will be contributing helpful articles filled with compelling information to empower Alabama’s children to stop the vicious cycle of obesity.

BY JOANNA DOLGOFF, MD

DR. DOLGOFF’S STORY As a child obesity pediatrician, I have dedicated my life to helping children achieve a healthy weight in a sensitive manner. I was thrilled when I learned NBC wanted my input about including kids on this season of “The Biggest Loser.” This was a great way to make an impact on a large number of children across the country – but it had to be done the right way!

Red Light

Green Light

Eat Right

NBC flew me to Los Angeles to discuss the child obesity epidemic with all of the show’s producers. After our conversation, they asked me to allow the kids to follow my Red Light, Green Light, Eat Right nutrition plan, to directly supervise the children throughout the season and to appear on the show. I was convinced from our discussions that they were intent on treating the children in a healthy, sensitive way, and I was excited to be a part of it. They were happy to find a child nutrition plan that is fun, easy to follow and teaches families realistic ways to eat healthy without giving up the foods they love. Prior to specializing in child obesity, I practiced general pediatrics for a number of years, feeling unable to truly help all of my overweight patients. In order to make ends meet, pediatricians have to see more and more patients in a limited amount of time. Generally, pediatricians spend about 37

seven minutes with each patient, during which time we have to cover all of his or her healthcare needs. Clearly, there was not enough time for nutrition counseling. I couldn’t forget the image of my younger self struggling with a poor self-esteem. At the time, everyone was talking about the Child Obesity Epidemic, but nobody was doing anything about it. My overweight and obese patients not only started to develop serious health problems, but I could tell it was affecting their self-image and overall happiness as well. I became a doctor to help people, and I felt like I was failing my patients. I thought of the millions of overweight kids in our country and kept thinking, “Someone has to do something!” I mentioned my thoughts to my grandfather, who then said to me, “Who is this ‘somebody’ you are waiting for? You are ‘somebody,’ so do something!” He was right. Who was I waiting for? In our country, one out of every three kids is now overweight or obese and at risk of medical illness due to weight. In 2008, I abruptly quit my stable job and set out to open a practice devoted solely to child weight issues. Everybody thought I was crazy, but I was determined!

2013 GO o DO

CHECK OUT SOME OF LEAN’S FAVORITE EVENTS THIS SEASON

Ë What is Red Light, Green Light, Eat Right? As it had always been an interest of mine, I had already been researching the topic for a number of years. I read all the studies and knew the pros and cons of the weight-loss plans out there. Most adult plans were either too complicated for kids to follow or too drastic (and therefore not safe) for kids. I learned that most weight-loss plans are either quantitative (eat what you want but stick to a certain number of calories) or qualitative (don’t count calories but only eat – or avoid – certain types of foods). Both types of plans have their pros and cons. But unlike adults, kids’ bodies are developing and can’t be restricted to a set number of calories or deprived of certain types of food. Taking all of this into consideration, I created Red Light, Green Light, Eat Right, a plan that was quantitative and qualitative – but also fun, easy-to-follow and effective.

When kids are taught about nutrition in a non-judgmental atmosphere and empowered to make their own choices (without nagging parents in the background), they are more likely to make the right ones.

This was the key! Give kids the tools they need to make healthy choices on their own and let them take control! Parents are always wary of surrendering their “food police” badge but soon learn fighting for control only leads to kids sneaking and eating to spite them. When kids realize they aren’t going to be told what to do, they don’t feel the need to exert their autonomy through unhealthy eating. It really works! But at the time this was all speculation. Nevertheless, I was determined to open a child nutrition and weight-loss center. My family sacrificed a great deal and in 2008 I opened my own office. I believe the Red Light, Green Light, Eat Right’s success is due to its empowerment of children and avoidance of deprivation. With two Red Light foods a week, nothing is off-limits. A child can go to a party and have pizza and cake with his friends. Basically, kids can be kids and enjoy all childhood has to offer ¬ in moderation. Parents are always surprised their kids can lose weight without giving up the foods they love. All it takes are a few simple changes, but the results are enormous!

The Biggest Loser Since starting my practice in 2008, Red Light, Green Light, Eat Right has grown into a

nationally recognized program, and today I am the child obesity expert for NBC’s “The Biggest Loser.” I have been privileged to help thousands of children lose weight. My practice has grown to include multiple locations across New York, and I am currently speaking with doctors around the country about opening Red Light, Green Light, Eat Right centers in their neighborhoods. Thanks to the support of my family (and a big push from my grandfather), my dream of helping overweight children has come true!

April 20 Walk of Life for Breast Cancer

Donations, contributions and support of The Walk of Life benefit the foundation’s mission to provide life-saving mammograms for medically underserved women in Alabama. Whether as a walker, runner, volunteer, survivor, sponsor or even as a virtual participant, this renowned 5K run/walk event encourages anyone and everyone to play a part! Ü

JoyToLife.org

FAIRHOPE

April 27

Earth Day Mobile Bay EarthDayMobileBay.org Inspired by the globally recognized Earth Day, this Mobile Bay celebration promotes and encourages environmental citizenship and awareness. Several environmental exhibitors will be on site such as the Mobile Bay National Estuary, the Dauphin Island Sea Lab and the Alabama Coastal Foundation. Local vendors of green and earth-friendly solutions will also be featured.

I told my son it wasn’t healthy to eat chocolate every day, but he could have chocolate twice a week instead. But he had to have some control in order for it to work. Each week, he picked “chocolate” days and “healthy” days. Initially, there were some temper tantrums, but he eventually got used to the idea.

I immediately incorporated this into the plan. Kids could have two red light foods each week. They would be the ones to decide when and where to use them. The kids themselves had to take control of their own programs.

MONTGOMERY

While I was developing the program, I would pick my four-yearold son up from preschool and join my friends in the café for a snack. To my chagrin, my friends were giving their children fullsized chocolate bars as a daily snack. I didn’t know what to do! Let my son have chocolate with his friends every day? Forbid him to eat chocolate and force him to watch his friends enjoy it? Or have my son miss out on some of the fun of childhood by avoiding the café all together? Not liking any of the above, I soon realized it didn’t have to be all or nothing. What about enjoying treats in moderation? And how could I incorporate that concept into Red Light, Green Light, Eat Right?

More importantly, he loved that HE got to decide when he would eat chocolate.

MONTGOMERY

BIRMINGHAM

Southern Makers

May 18

May 25-26

Tour de Cure Alabama

Alabama Jubilee Hot Air Balloon Festival

May 4

SouthernMakers.com Recognizing the authenticity and superb artisanship of the South, Southern Makers will showcase chefs, farmers, breweries, artists, architects and designers, allowing participants to sample Alabama’s best, and the event will also demonstrate the rich history of Alabama farming, food, literature, art and all-around notable culture.

Tour.Diabetes.org According to the American Diabetes Association, the Tour de Cure is “more than just a cycling event. It's a life-changing event.” The event is marked by a complete day of cycling where riders of all levels work to Stop Diabetes® and raise funds for diabetes research, education and advocacy.

DECATUR

AlabamaJubilee.net The Alabama Jubilee Hot Air Balloon Classic is one of the oldest hot air balloon races in the South, now drawing nearly 60 pilots from 20 different states for two days of competition and has been named a Top 20 Tourism Event in the Southeast by the Southeast Tourism Society.

Aristotle once said, “Happiness is the meaning and the purpose of life, the

IT’S TIME FOR SOME STRAIGHT TALK ABOUT DEPRESSION.

whole aim and end of human existence.” No pressure, right? Aristotle raises a lot of questions with this statement, especially in today’s world where so many people are being treated for various forms of depression. If what he put forward was correct, then why is it that so many of us fail to maintain happiness during

Blues

certain periods of our lives? And why is it that for some of us, not being happy

ting the a Be

BY THE NUMBERS

can morph into more than just “feeling a little blue?”

A sense of

FATIGUE

WHAT IT IS To understand depression, we first need to identify its symptoms. According to Beverly Rankin, a therapist who is with River Region Psychiatry Associates, “We experience our lives in different facets of what makes up a human being. One major part is our emotions, meaning what moods we have during the day.”

The statistics on depression

are alarming. According to the Centers for Disease Control and Prevention (CDC), in a survey of over 235,000 adults in 45 states, 9.1 percent suffer from some sort of depression. In their latest study,

Rankin explains the difference between having the blues and full-blown depression lies in the length of time an individual is experiencing the symptoms listed to the right.

they found that depression was most common in Southeastern states, where a greater number Dr. Ramakanth Vemuluri, a psy-

with depression such as obesity

chiatrist with River Region Psy-

and stroke have been reported. In

chiatry Associates, has also ob-

more northern areas, particularly

served that, “Depression is more

i n pl ac e s l i k e A l a s k a t h at

common in developed countries,

says Rankin. “But there’s a difference

experience far less sunlight in the

and that although a disturbing

between ‘I just feel bluesy today’ and

winter months, yet another form

number of Americans fail to

Clinical Depression.” Rankin advises if

of depression called Seasonal

report their symptoms to their

an individual experiences at least three

Affective Disorder (SAD), also

doctors or seek psychiatric treat-

known as the “Winter Blues,” has

ment, they are far more likely to

been identified and recognized by

admit that they are depressed

the National Institute of Mental

than individuals in non-western

Health.

countries.”

of chronic conditions associated

“It is not unusual for any of us to have some of these symptoms for a few days,”

IRRITABILITY for no apparent reason

Lack of

INTEREST

Difficulty

SLEEPING

(either too much or not enough)

APPETITE

weeks, they should seek treatment. Once essary, she also suggests seeking out a licensed psychiatrist who specializes in

SADNESS

determining the type of depression the individual is experiencing as well as the most effective course of treatment.

BY BRENDA ROBERTSON DENNIS

in activities that gave us pleasure before

A change in

of these symptoms for more than two it has been determined treatment is nec-

or not having a lot of energy

(either a loss/ nothing tastes good or craving carbohydrates)

DEALING WITH DEPRESSION Ian Cook, MD, a psychiatrist and director of the Depression Research and Clinic Program at UCLA recommends the following 10 natural treatments for depression:

WHERE IT COMES FROM

CYCLE

(past or present)

Certain such as those prescribed to treat high blood pressure

For most people, it can be difficult to talk about depression. The stigma that for so many years

with family members

was associated with the condition can prevent us from coming forward and taking the steps neces-

or loss of a loved one

A family

Get a routine going. Depression can strip away the structure from your life. One day melts into the next. Setting a gentle daily schedule can help you get back on track.

SHAME

ABUSE MEDICATIONS

CONFLICTS DEATH HISTORY EVENTS

THE

For someone feeling more than just a little blue, it is extremely important to learn what is behind the change in mood. Causes of depression can be:

sary to help ourselves. Sometimes others who don’t understand what a depressed individual is

of depression

up against can unknowingly provide more stress by telling the person to “buck up” or “snap out of

Change in life (good or bad) such as graduation, changing jobs, divorce or retirement

it.” We now know it is not always that simple.

ILLNESS SUBSTANCE

However, there is good news. Most experts agree

Serious

that of all mood disorders, depression is the most treatable, and there are things we can all do to

abuse

be proactive and prevent it. Most importantly, no one should feel ashamed for experiencing the

One often-overlooked cause of depression, according to Rankin, can be a sense of feeling overwhelmed. “Think of us as a beautiful, fine-boned china teacup,” she says. “Our cup can get so full that it runs over. That brings about a sense of being out of control, overwhelmed, stressed out. We are a society that has become so much about achievement and perfectionism. Those two things are wonderful, but they have an underbelly. We are so driven to raise the bar and do more, more, more. I’ve felt that way myself. And when it gets that way for me, I know that I have to say ‘no.’ Getting to that point often comes after a process of feeling less-than, guilty and fearful. The more deadlines we take on, the more we can begin to feel depressed, unless we can learn to process our feelings and take care of ourselves.”

blues. With a little knowledge and the proper care, it can be overcome.

Exercise. Exercise temporarily boosts feel-good chemicals called endorphins. It may also have long-term benefits for people with depression. Regular physical activity seems to encourage the brain to rewire itself in positive ways. How much exercise do you need? You don’t need to run marathons to get a benefit. Just walking a few times a week can help.

Get enough sleep. Depression can make it hard to get enough sleep, and not getting enough sleep can make depression worse. Start by making some changes to your lifestyle. Go to bed and get up at the same time every day. Try not to nap. Take all the distractions out of your bedroom such as the computer and TV. In time, you may find your sleep improves.

Eat healthy. There is no magic diet that fixes depression, but watching what you eat is a good idea. If depression tends to make you overeat, getting in control of your eating will help you feel better. Although nothing is definitive, there’s evidence that foods with Omega-3 fatty acids such as salmon and tuna, and folic acids such as spinach and avocado, could help ease depression.

Take on responsibilities. When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don’t. Staying involved and having daily responsibilities can work as a natural depression treatment. They ground you and give you a sense of accomplishment. If you’re not up to fulltime school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.

Check with your doctor before using supplements. There’s promising evidence for certain supplements for depression such as fish oil, folic acid and SAMe. However, more research needs to be done before we’ll know for sure. Always check with your doctor before starting any supplement, especially if you’re already taking medications.

10 42

Set goals. When you’re depressed, you may feel like you can’t accomplish anything. Start very small. Make your goal something you can succeed at like doing the dishes every other day. As you start to feel better, you can add more challenging daily goals.

Challenge negative t houg ht s. In you r fight against depression, a lot of the work is mental, changing how you think. When you’re depressed, you leap to the worst possible conclusions. The next time you’re feeling terrible about yourself, use logic as a natural depression treatment. You might feel like no one likes you, but is there real evidence for that? You might feel like the most worthless person on the planet, but is that really likely? It takes practice, but in time you can beat back those negative thoughts before they get out of control.

Do something new. When you’re depressed, you’re in a rut. Push yourself to do something different. Go to a museum. Pick up a used book and read it on a park bench. Volunteer at a soup kitchen. Take a language class. When we challenge ourselves to do something different, there are chemical changes in the brain. Trying something new alters the levels of dopamine which is associated with pleasure, enjoyment and learning.

Try to have fun. If you’re depressed, make time for things you enjoy. What if nothing seems fun anymore? That’s just a symptom of depression. You have to keep trying anyway. 43

Balance _

GET IT TOGETHER

Simple solutions for everyday organizing

Spring has sprung, and with the new season comes new beginnings. You too can start fresh with a clean, organized home. It will make your life less stressful, save you money and boost your energy and confidence. Didn’t know a good spring cleaning could do all that? Read on.

CLUTTER CHAOS

Too much st u f f everywhere can drain you physically and emotionally. If you have to dig through a mountain to find things, you’re wasting time, and you’re going to stay frustrated and tired. Getting rid of clutter is the first step in getting truly organized.

step

1 2 3 4 5

GET BACK IN THE CLOSET Chances are, your closets are some of the most cluttered, disorganized spaces in your home. Style consultant Laura Leigh Wright works with an array of clients to help them shop and style their wardrobe and keep their clothes closets neat, tidy and user-friendly. She shares why and how you should get in your closet and get it straightened out. “Having a well-organized closet can really de-stress a part of your life. Most people have racks and shelves of clothes that they bought and liked and then just placed in their closet wherever they could find space,” she said. “The everyday process of getting ready can be hectic and not any fun due to the disorganization, so I help them organize clothes and accessories in a way that they are easy to see. My goal is to turn their closet into a fun, everyday shopping experience.”

Take out the trash. Give everything in the house a long, hard look and decide if you really use it or really need it. Throw out or donate anything you don’t. Memories, shmemories. While we’re not suggesting you sacrifice all nostalgic feelings on the organizing altar, try to be realistic. Keep the photo albums (nicely organized and labeled, of course) and the truly special drawings or handmade clay mugs. In fact, if a child’s art is something you really want to keep, consider displaying it somewhere in your home instead of stuffing it in a drawer.

A FEW POINTERS FOR CLOSET ORGANIZATION The first stage is looking at every item and deciding if it is being worn, might be worn again, needs altering or is ready to go. This stage can be the most difficult because people develop an attachment to their clothes and accessories. Trying on items that haven't been worn in a while is helpful. You may have a favorite pair of pants that are a bit dated but can be altered slightly to become more trendy and fit better. The items that are no longer needed may be given to family and friends, taken to a consignment store or donated to your favorite charity.

A place for everything. Every item you keep deserves a designated home. When everything has a place, you have the space to put it away when you’re done, and you’ll know exactly where it is when you need it again. Kill clutter hotspots. Certain areas of your house may be more prone to clutter build up than others. Take some time to figure out why that is and then address that reason specifically.

The next stage is organizing a system that works for you. Utilizing every inch of a space in a clean, pretty way is key. Adding hooks or shelves for accessories like jewelry, belts and handbags is a good idea. And use matching, space-saving hangers.

Create a de-cluttering schedule. Decide the needed frequency of your de-cluttering efforts and create a schedule you’ll actually follow. It may be once a week for some areas in the house and once a year for others.

Learn more at lauraleighwright.com. 44

Breastfeeding MILK IT FOR ALL IT’S WORTH

I'm awake and up in the wee hours of the morning. But instead of longing for the warmth of my bed, I'm blissfully content. The reason? I'm nursing my five-month-old baby boy. The love, the relaxation — they're all real — and they’re some of the many benefits of breastfeeding.

The benefits of breastfeeding are extensive for both mom and baby. It’s just the right mix of vitamins, protein and fat and it changes composition to meet your growing baby’s needs. And it’s full of disease-fighting antibodies that ward off illness. Your milk is tailored specifically to your baby, protects him from many of the harmful substances you’ve been exposed to and has been shown to protect against illness well beyond baby’s breastfeeding stage. The benefits to mom are pretty amazing as well. As you breastfeed, the hormone oxytocin is released which gives a sense of euphoria and helps your uterus return to its pre-pregnancy size. When you breastfeed, it is estimated that you burn an additional 500 calories. It also lowers your risk of breast and ovarian cancers and may lower your risk of osteoporosis. Once you get the hang of it, it’s easy and saves you money. But the most enjoyable part for me is the time I get to spend with my precious baby. If you do choose to breastfeed and want more information or need help, Montgomery has an invaluable resource for families. Baptist Medical Center East's Lactation Center is available to everyone – even if you didn't deliver there. Like anything in life, breastfeeding has its benefits and challenges. For me, the benefits have far outweighed the challenges. Although I’ve shed a few tears and lost A LOT of sleep, I’d do it all over again in a heartbeat.

BREASTMILK: THE ORIGINAL SUPER FOOD!

BREAST IS BEST…BUT SOMETIMES IT GETS TOUGH.

BENEFITS TO BABY:

No question about it, breast is best, but breastfeeding can have its challenges. Be prepared to contact a lactation consultant or your physician with any issues. Some challenges include:

Has the perfect mix of vitamins, protein and fat Changes with your baby as he grows Contains substantial antibodies Easy for baby to digest

BENEFITS TO MOM: Burns extra calories, helping you get back into your prepregnancy clothes faster Saves time and money Releases the hormone oxytocin, creating a feeling of euphoria and helping the uterus get back to its prepregnancy size Lowers risk of breast and ovarian cancers More environmentally friendly

SORE NIPPLES LOW MILK SUPPLY OVERSUPPLY OF MILK ENGORGEMENT PLUGGED DUCTS BREAST INFECTION (MASTITIS) FUNGAL INFECTIONS

Sources: La Leche League, The Office on Women’s Health

ON THE MOVE

If you're ADD about your exercise, put that indecision to effective use and consider competing in a sprint triathlon.

Give it a

“If I could share just one word of advice for new triathletes, it would be this: Don't allow your concern with race results and rankings to rob you of the joy of swimming, biking and running. Hang on to the initial reasons you were drawn to triathlon. Fear destroys fun. And, after all, isn't a triathlon really an adult form of child play? Continue to ‘play with purpose.’” Cheryl Hart, sport psychology consultant, motivational speaker and writer who teaches sport psychology at the University of Louisville.

Tri

FIRST TIME TRI TIPS TRI A LITTLE CLOSER TO HOME

Swim, bike, run. Can’t choose which to do? Do them all! A triathlon is a race that combines all

On April 27 and 28, the first-ever Capital of Dreams Triathlon Sprint Triathlon and Kids Duathlon will be held in downtown Montgomery. From the swim in the Alabama River to the bike staging area at the historic Union Station Train Shed to the finish line at the Riverwalk Amphitheater, this event is a great way to experience the energy of the city’s revitalized downtown.

S TA R T N O W

three activities in the above order. Traditional tri-

You can find training schedules online and get ready for the Callaway race.

athlons are long, grueling and no place for beginners. But a sprint triathlon is much shorter (usually a 300- to 750-meter swim, a 10- to 12-mile bike ride and a 2- to 3-mile run) and perfect for folks of almost any fitness level. Even if you’re currently just moderately active, you’ve got time to train for an upcoming sprint triathlon that takes you through the abundant blooming beauty at Callaway Gardens.

WHY TRI? First of all, sprint triathlons are tons of fun. And if you get bored easily with the same ole workout routine, switching between swimming, biking and running should give you enough variety to keep you interested and engaged. Changing between activities also keeps your body interested. You’re building endurance and strengthening your heart with all three, but by using different muscles on different days, you’re getting a more “full body” workout than if you were only participating in one. Swimming is a great workout for the cardiovascular system, the upper body, the core and even the legs, and because your body is buoyant in water, swimming is friendlier to your joints than the constant pavement pounding of a run-only workout. Biking is an excellent cardio workout too and really works your legs.

WHY TRI CALLAWAY? If you’ve never visited Callaway Gardens in Pine Mountain, Georgia, you should, whether you’re going there to participate in the sprint tri or not. Its 13,000 acres of green calm are dotted with woodlands, thousands of flowers, a lake, ponds, a golf course and a butterfly center. You can fish, boat, swim, explore the gardens and so much more, all in a scenic setting. Every summer, Callaway Gardens provides a healthy way to enjoy all it offers by hosting its sprint triathlon, which is now in its eighth year. Very few gentle, rolling hills on both the bike (9 miles) and run (2 miles) portions of a course meandering through shaded forest and a plethora of petals, plus a ¼-mile swim in less than five feet of lake water, make it one of the easiest and therefore most popular sprint tris for beginners in the country. Choose to stay on property at Mountain Creek Inn, Southern Pine Cottages or The Lodge & Spa and make a weekend out of the experience. The Gardens Restaurant is a good place to fuel up the night before the race, and when you’re done, you deserve to indulge in a downhome Southern breakfast at the Country Kitchen. Your registration fee gets you admission to Callaway Gardens for the entire day, so you can move a little more slowly and really take in all the natural beauty you raced through earlier. 46

BY JENNIFER STEWART KORNEGAY

Visit team-magic.com/events/capitalofdreams for more information and to register.

In 2012, 70 percent of the participants in Callaway Gardens’ sprint triathlon were first-timers. One of my best friends and I were among those beginners, and we both made a few minor mistakes that cost us some time and could have led to injury. Learn from our folly and don’t do what we did by taking in these helpful hints.

FIND COMFORTABLE RACE ATTIRE AND WEAR IT THE WHOLE RACE. Don’t worry about trying to pull on running shorts after the swim. Nobody is sexy in a tri-suit, but it is the most sensible thing to wear and trying to change or modify your outfit in the middle of your transition from swim to bike can be tricky. Plus, most running shorts tend to creep their way up the smooth, stretchy material of a tri-suit leading to a really bad look. Trust me on this.

WATCH OUT FOR THE “PACK” IN THE SWIM. Some swimmers tend to bunch up at the beginning of the race, and if you get caught in the middle, good luck getting out. Either get out fast in front, or hold back for a second to identify the bunch. By waiting and watching and going around it, you should make up any time you lost and may avoid getting kicked in the head.

MAKE SURE YOUR GOGGLE STRAP IS UNDER YOUR SWIM CAP. That way, if your goggles do get kicked off your face, they won’t come completely off and float away.

SECURE YOUR SPOT! CALLAWAY GARDENS SPRINT TRIATHLON SUNDAY, JUNE 16, 2013 GET DETAILS AND REGISTER ONLINE: C A L L A WAY G A R D E N S . C O M

YOU’LL HAVE TO PUT ON SHOES ONCE YOU REACH YOUR BIKE AFTER YOUR SWIM, AND HOPPING AROUND ON ONE FOOT IS A WASTE OF TIME AND ENERGY. Just go ahead and sit down and put on your shoes like you normally would.

KNOW THE BASICS OF WORKING YOUR BIKE. If, like me, you have to take your bike’s front tire off to transport it to the race and then reassemble, make SURE you know how to get that tire back on correctly. If you don’t, you could: a) not tighten it down enough and risk the tire flying off mid-race resulting in an ER visit, or b) tighten it down too much and make riding your bike WAY harder than it should be. I made the first mistake; my pal made the other. 47

skin

deep

TIME IN A BOTTLE We’d all like to keep the soft, smooth, glowing skin we were born with but, alas, time marches on, and we all show the evidence of age on our faces. While there is no fountain of youth to erase those annoying lines, rough patches and dark spots, some of today’s topical treatments can turn back the clock a bit.

IF YOU ARE 50 OR OLDER, GET SCREENED FOR COLORECTAL CANCER Colorectal cancer is the 2nd leading cancer killer in Alabama. Ask your doctor about screening options for colorectal cancer, including the new take-home test called FIT or iFOBT. (If you are at high risk for colorectal cancer, you may need to be screened more frequently.) THE FIT IS AN EASY WAY TO BE TESTED FOR COLORECTAL CANCER:

OTHER GOOD STUFF

According to Montgomery dermatologist Dr. Elise Barnett, there is one ingredient that’s been consistently proven to lessen the signs of aging: tretinoin. “It is a substance in the vitamin A family that is a retinoid, and it has been shown to reduce fine wrinkles, splotchy pigmentation and rough skin associated with aging and chronic sun exposure. Tretinoin cream 0.02 percent and 0.05 percent are the only prescription treatments approved by the United States FDA for these indications,” Dr. Barnett said. “Tretinoin works by increasing cellular turnover, promoting cellular differentiation and stimulating collagen production. All of these things can improve the texture and elasticity of the skin over time.”

Prescription treatments containing tretinoin can be pricey, but Dr. Barnett also recommends a few ingredients which can be found in non-prescription creams and serums. “Over-the-counter products containing retinols, alpha hydroxy acids (AHA), anti-oxidants and moisturizing agents may temporarily improve the appearance of fine lines and wrinkles,” she said.

face time

Treat your face to some TLC with a facial. Facials can provide some temporary anti-aging benefits, according to Sharlie Kinkade, master esthetician and owner of Montgomery’s FACES’ INCORPORATED.

TAKE CARE We all know by now how much damage the sun can do to our skin, but Dr. Barnett stresses that sun exposure is the major cause behind most of the unwelcome lines and blotches we see on our faces. “The most important thing one can do to promote skin health is to practice sun safety. Exposure to ultraviolet (UV) radiation is the main cause of premature aging,” she said. “UV radiation is emitted not only by the sun, but also by indoor tanning beds. Sunscreen, particularly a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of 30 or higher that protects the skin from both UVA and UVB rays, is one of the most effective ways to prevent wrinkling and sun damage and should be used daily.”

Think that sun-kissed glow is healthy? Think again. According to WebMD, a 40-yearold woman who has consistently protected her skin from the sun actually has the skin of a 30-year-old!

No need to change eating habits No need to change medications No liquids to drink No day off work Done in privacy of your home Mail back in a few days

This test is covered by Medicare, Medicaid, and many health insurance plans. Also, Blue Cross Blue Shield of Alabama approves this test. Be healthy and celebrate your life!

COLORECTAL CANCER CAN AFFECT ANYONE

A L A B A M A Colorectal Cancer Prevention Program

For more information: talk to your doctor, email fitway@adph.state.al.us, or visit adph.org/fitway.

A few months into using a product containing tretinoin, you can expect to see a reduction of fine lines and wrinkles, a healthy glow, lightening of age spots (which are actually sun spots) and smoother texture.

THE RIGHT STUFF

• • • • • •

WHEN TO BEGIN? According to Dr. Barnett, deciding when to start using an antiaging or wrinkle cream is up for debate. “It is a matter of opinion, but I advise patients to start as early as their midtwenties,” she said.

Contact Dr. Barnett at Dermatology Associates of Montgomery 334-396-1555 aladerm.com

“Facials are based on the patients’ needs, and different facials are designed for exfoliating, moisturizing, hydrating and brightening,” she said. “For the most part, facials remove dead skin cells, brighten the appearance of the skin and hydrate. Using good products designed for each person’s specific skin type will enhance the facial.” Facials should be done at least four to six weeks apart and should always be followed with a good, skin-type specific home-care regimen.

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(if medically eligible and in cessation counseling)

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