LEAN Magazine-Summer 2013

HEALTH HAPPINESS JOY TO LIFE

Water Wonderful

+

DRINK, PADDLE, PLAY

A PUBLICATION OF THE JOY TO LIFE FOUNDATION

FRESH FOOD LESS STRESS CLOTH DIAPERS’ COMEBACK KEEP SUMMER IN A CAN

S U M M E R 2013

HEAD SOUTH AT THE FIRST SIGN OF A

STROKE Get To The Area’s Only Nationally Certified Stroke Center

The first moments after stroke symptoms appear are critical. Receiving the right treatment quickly could save your life and minimize brain damage. That’s why you should immediately get to Baptist

p

Life

Medical Center South. As the area’s only Nationally Certified Stroke Center, Baptist South has a specialized Stroke Team on site 24/7, with the expertise to provide the fastest, most effective treatment. So in case of symptoms such as facial drooping, weakness in one arm, slurred speech, blurry vision, or sudden severe headache, head south…call 911 and get to Baptist Medical Center South.

334.273.4444 I baptistfirst.org

IT’S TIME TO BUILD AWARENESS FOR BREAST CANCER & EARLY DETECTION. The Joy to Life Foundation provides mammograms and other lifesaving screenings to women in the medically underserved communities of Alabama. But, Joy to Life does not work alone. There is no better partnership than community support.

SHOW YOUR SUPPORT. VISIT JOYTOLIFE.ORG TO DONATE OR SHOP OUR ONLINE STORE.

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SUMMER I S S U E

SU M M ER 2013

Water. The elixir of life.

I love to see the marshy, teeming waters of Alabama’s backcountry trails. I love to smell the salty air wafting off of the resiliently bountiful Gulf. I love to hear the flowing, rumbling waters of rivers like the delightful Coosa. I love to feel the ripple of the muddy waters when taking a dip in a beautiful Alabama lake. And there’s nothing like the taste of a cool glass of water on a sultry summer day. Good thing I live in Alabama!

With more than a few backcountry and canoe trails, rolling rivers and diverging deltas, this state is full of amazing water spots you probably never knew existed. This is very timely, indeed, since the sweltering temperatures of the South are steadily being thrust upon us.

Not to be cliché, but I feel the need to quote someone.

"Out of Africa" author Isak Dinesen once wrote: “The cure for anything is salt water — sweat, tears, or the sea.”

I could not have said it better myself.

We hope you’re learning with us. This, our third issue of LEAN magazine, is swarming with real, practical, gratifying ways to improve your life and all that surrounds you.

Come on in! The water’s fine.

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PUBLISHER JTL Publishing EDITOR Jenny Enslen Stubbs

Features

EDITORIAL CONSULTANT Jennifer Stewart Kornegay

ADVERTISING Karla Merritt, Design Director Brooke Johnson, Graphic Designer Tamara Byal, Senior Sales Representative CONTRIBUTING WRITERS Brenda Robertson Dennis

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Joanna Dolgoff, MD Jennifer Stewart Kornegay Angela McCormick, MS, RD, LD Michele Olson, PhD, FACSM, CSCS Anna Patterson, RD, LD Jenny Enslen Stubbs Melissa Tate Witt CONTRIBUTING PHOTOGRAPHERS Big Dreamz Creative Stephen Poff

CONTENT 6 WHOLE LIVING

Together, We Can!

8 WHOLE LIVING Bottoms Up!

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.

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FIT FOR KIDS

School's Out for Summer!

16

FIT FOR KIDS

Spice It Up

20 FORWARD MOTION Equipped to Get Fit!

26 LEAN LOVES Products & Gear

28 IN BALANCE

36 THE DISH

Is Gluten-Free for Me?

38 THE DISH

Vitality from the Vine

40 TO LIFE

Cancer Basics: Gynecologic Cancer

42 TO LIFE

Talk It Out: The HPV Vaccine

44 GO & D0

Stress Busters

LEAN's Calendar of Events

30 ON THE MOVE

46 LEANEST LOSER

Rivers Wild

34 SKIN DEEP Inside Out

Don't Call It a Comeback!

48 FISCAL FITNESS

Your Financial Puzzle

G WHOLE LIVIN

Mother Nature likes to mix things up a bit from time to time, but Alabama harvests are relatively predictable. Check out these crops and start mapping out your canning plans today!

Canning is making a comeback, and it’s time you learned how to make it happen.

With a plentiful harvest comes the opportunity to preserve some of your yummy yield. What better way to store your food than the way people have been storing it for centuries?

ONIONS May 1June 10

BLUEBERRIES June 15Aug. 15

SWEET PEPPERS June 1Sep. 1

We Can!

What garden fresh vegetables do you look forward to eating in the summer? What fruit do you most love picking from the vine or branch? By picking fruits or veggies that are in season, you are able to make canning even more time- and cost-effective.

Although both essentially work the same way, there are two main methods of canning: the boiling water method (also known as the water bath method) and pressure canning.

BLACKBERRIES

June 1July 30

June 1July 30

May 1July 20

Canning, a method of preserving food in airtight containers, allows for food to be stored at room temperature. This particular method of food storage lets you fill your pantry with the likes of home-canned pickles, preserves, jams and jellies, allowing the delights of summer flavor and freshness to be at your fingertips all year long.

Methods of Canning

TOMATOES MAY 25-OCT. 15: CUCUMBERS

What to Can

The concept of canning is a simple one. When food is processed in jars at incredibly high temperatures for a certain period of time, the heat kills microorganisms and disables enzymes that could cause the food to spoil. This particular heating process also creates a vacuum seal as the food cools, preventing those microorganisms from re-contaminating the food. Obviously, following directions carefully is a must!

Together,

TOMATOES

What Is Canning?

Why Can? The helpful website CanningBasics.com points out several reasons why canning should be on everyone’s to-do list. In case you need further convincing: It’s economical. Not only is canning more costeffective considering the rising cost of food, but it can also help ensure that no food is wasted.

It’s healthier. Although it’s typically necessary to use a little sugar when canning, you are in control of how much and how often.

CANNING TIP A trick for removing the skins from tomatoes is to place a few in a boiling pot of water for no more than one minute, then plunge them into a bowl of cold water. The skins should slide right off (which makes them perfect for canning your own salsa).

For all of the how-to’s on canning, visit the National Center for Home Food Preservation website at Nchfp.uga.edu.

It’s safer. According to the website, it’s safer to eat from a glass jar than the alternative.

Because the price of equipment is minimal, the boiling water method is an easy way to begin. It’s appropriate for acidic foods, like vegetables or fruit jams and jellies, salsas and tomatoes, which become more acidic with the addition of vinegar, lemon juice or citric acid.

It’s a good emergency backup. Being self-sufficient is always a great idea, and home canning is an easy way to do that.

Pressure canning is more suitable for low-acid foods. This particular method includes most vegetables and meats that need to be heated to a higher temperature in a pressure canning appliance.

It’s fun. Although it might get messy, having a homecanned food to give to friends and family as gifts is always a delight. For them and for you!

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Want a garden

but don’t have the time, tools and space necessary to plant it? Get a Tower Garden! It is an aeroponic growing system which recycles 100 percent of its nutrients and water and uses less space by growing plants vertically.

Visit JoyToLife.org/juiceplus. php for more information.



G WHOLE LIVIN

P BOTTOMS UP

The practice of using cloth diapers has been making a comeback over the last few years. Here are a few reasons why it may be a better option than you thought:

RAGS AND PINS? They are long gone.

As with everything in the past 50 years, cloth diapers have improved with convenience in mind. Cloth diapers now come in all different forms, with easy Velcro or snap closures and even in cute colors and prints.

POOP? Yes, but that comes with the territory.

If you have kids, you are going to deal with poop; and with cloth you are not dealing with it much more than with other diapers. In fact, you will be less likely to have blowouts and leaks since cloth diapers provide a better fit. Sure, there are a few extra steps between the diaper and the diaper pail and, yes, you do wash it off in the washing machine. But if you have kids, this shouldn’t be anything you (and your washing machine) can’t handle.

BY MELISSA TATE WITT

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 

TIME? Less than you think.

Cloth diapers will mean a few more loads of laundry. You will likely wash your diapers three times a week — one cold rinse and one hot soap rinse — but you can let them air dry. Prepping diapers after a wash usually takes around 10 minutes a load, and then they are ready to go!

YOUR BABY WILL THANK YOU. We are hearing more about the potential dangers of chemicals found in many disposable diapers and wipes. Using cloth eliminates that worry, and most cloth-diapered babies even have less instances of diaper rash. Studies also suggest that cloth-diapered babies tend to potty train earlier since they can feel the sensation of being wet more than being in a disposable diaper.

MOTHER EARTH WILL THANK YOU TOO. According to the Environmental Protection Agency, over 20 billion diapers are dumped into landfills each year. Plus, it takes 500 years for one disposable diaper to decompose! Even the water and energy spent on washing cloth diapers is less than what is used in the production of disposables.

Diapering one child for two and a half years costs somewhere between $1,800 and $2,700 in disposables. Compare that hefty sum to the cost for cloth diapers, which runs between $600 and $1,200. Although it does require an upfront investment, that initial cost for cloth can diaper one, two or even three kids! Want to save even more? Go with cloth wipes — they simply get thrown in the same diaper pail — and save an additional $200 to 300!

THE BOTTOM LINE?

SAVINGS!

TRY BEFORE YOU BUY! Check out a cloth diaper trial program for as little as $10 and get a full set of diapers for two to three weeks. This allows you to not only experiment with the idea of cloth diapering, but also sample various brands and styles without committing.

TIPS 1 2 3

CLOTH DIAPERING 101 Learn the basics and find cute diapers to buy on these websites.

Jillian’s Drawers: JilliansDrawers.com Abby’s Lane: AbbysLane.com Modern Cloth: ModernClothDiapers.com

4 9

Get a hands-on orientation and read up online — There are even video tutorials!

Don’t buy only one diaper style. Mix it up.

Look for “gentlyused” diapers that sell for 10 to 20 percent less than new ones.

Don’t get discouraged.

It’s a bit of trial and error at first, but you will succeed!

GO AHE AD, L AUGH IT UP

Laughter travels faster than any infectious germ.

But instead of making us ill, it actually heals us.

It can break the ice between strangers, ease bad feelings between friends and family, and even trigger healthy physical changes in our bodies.

Your sense of humor and a good, old-fashioned belly laugh can actually benefit your health.

Laughter, it seems, really is the best medicine.

“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.”

Of all the quirks that come with being a human being, laughter has to be one of the most interesting. Have you ever met anyone who just really doesn’t care to laugh? How many times have you watched someone break into a fullblown laughing fit and found yourself joining them without even knowing what it was you were both laughing about?

BY BRENDA ROBERTSON DENNIS

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Psychologist and humor research pioneer Dr. Paul E. McGhee has said, “Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.”

But what if you don’t feel like laughing? What if you have just received the horrible news from your doctor that you or a loved one is battling a disease? Experts say that this is the time you most need to keep your sense of humor in good working order.

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No one knows the healing value of laughter better than three-year breast cancer survivor Lynn Cosentino. One evening in 2010 during a routine self-exam, she found what would turn out to be a 3cm lump in her breast. She was fairly diligent about having mammograms, but this lump had gone undetected because of dense tissue, a problem that occurs quite often, making self-exams all the more important. “It has been kind of a funny journey,” she said.

“You figure out early on that you have to have a sense of humor about it and not take yourself too seriously.” Lynn admits, though, that there are moments when thinking about it or hearing someone talk about what they’ve gone through can get her choked up. “You just have to realize that this is a ‘thing’ in your life and you have to go with it,” she says.

Like many women who find out they have breast cancer, Lynn made the difficult decision to remove both breasts to prevent suffering a relapse. She also chose to undergo Tram Reconstruction, where belly fat is removed and used to form new breasts. In her case, it took three surgeries over the course of a year to get it completed and was the most painful part of the process for her. Through the pain, Lynn kept her family close. And it was their sense of humor that got her through the most difficult times. “The day I had my [first] surgery, my dad and mom, and my step-mom all came down,” she recalled. “My cousin called and said, ‘Uncle Pete (referring to her dad), what do they look like?’ He told my cousin ‘Dolly Parton!’ because they were all swollen and up around my neck. I couldn’t stop laughing, even though it hurt so bad.”

Dr. Bob Avery, an oncologist with the Montgomery Cancer Center and author of "Medicine Free: How Food IS Your Medicine" (Amazon.com), advises his patients to participate more in activities that help relieve stress.

“STRESS IS VERY BAD FOR YOU,”

he said. “It causes increased levels of corticosteroid hormones, which in turn have many negative health effects. There is almost no organ system that is not negatively affected by chronic stress.

GO TO

GO TO A COMEDY CLUB.

“LAUGHTER YOGA” CLASS.

SEEK OUT FUNNY PEOPL E .

THEY’RE NOT JUST FOR KIDS, SO READ THE FUNNY PAGES.

“There are many ways to treat it, and humor is one of the best. Experiencing something funny and laughing will not only

relieve stress and decrease stress hormones; it will also increase the levels of pain fighting and pleasure hormones in your brain.” Avery highly recommends humor therapy as an effective way to relieve stress and alleviate pain.

Avery has witnessed, first hand, the effects that humor and laughter have had on his patients over the years. “I have a patient who is 92 years old and has metastatic prostate cancer, which was diagnosed two years ago,” he says. “At that time, a physician told him that he only had six months to live. I’ve been working with him and his family, and talking and laughing are always a part of our interactions. They always feel better after leaving the office, which is funny to think that someone would feel better after leaving their oncologist and receiving chemotherapy.” Avery’s patient is now in remission, and a recent bone scan shows no sign of the disease. “I think the humor and the positive outlook has helped to keep him alive these past two years,” said Avery, “longer than his other physicians thought.”

Lynn Cosentino, whose laugh is indeed infectious, says that more than anything, fighting a life-threatening illness has taught her a lot about herself, and it’s made her more assertive in life. “You learn to find joy in the moment,” she says. “And leave the drama behind.”

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WATCH A FUNNY MOVIE OR TV SHOW.

GOOF AROUND WITH YOUR CHILDREN

FIND THE FUNNY PLAY WITH A PET

MAKE TIME FOR FUN ACTIVITIES (E.G., BOWLING, MINIATURE GOLF, K ARAOKE).

POWER IN THE PUNCH LINE Laughter helps the pituitary gland release its own painsuppressing opiates, lowers blood pressure, increases vascular blood flow and oxygenation of the blood, increases the response of tumor- and disease-killing cells and much more.

S F IT F O R K ID

Going to the park, the pool or on a road trip with the family this summer?

School’s Out for But your

kids still have to eat.

ENJOY THESE SIX FRESH AND SIMPLE WAYS TO KEEP YOUR FAMILY FED THIS SUMMER.

Packing a wholesome, clean and healthy meal-on-the-go for your kids may seem like a daunting task. Use these quick tips to avoid the processed food pitfall that can pop up when you pack a meal in a hurry.

PLAN AHEAD

W R A P I T U P N I C E LY

If you are already planning a clean and healthy diet for your family, then plan lunches right along with your family dinners a week ahead.

This not only eliminates stressful mornings and impulse packing, it allows you to take advantage of leftovers as well as cut down on food waste. We all know it is easier to skip the unhealthy choices when they aren’t sitting in front of us, so keep the kitchen stocked with healthy options.

Make sure your on-the-go meals are packed in environmentally friendly and kid-safe containers. There’s no need for brown bags, plastic bags or foil with the plethora of BPA- and PVC-free products out there. Plus, there are lots of fun accessories that can kick up the typical lunch box spread, and don’t forget to use cloth napkins and reusable silverware. Check out websites such as TheUltimateGreenStore.com or ReUseIt.com for ideas!

THINK SMALL When it comes to lunch, make it more fun and less overwhelming by making things small — sandwiches or pitas quartered, veggies and fruit cut into small bites, and crackers with sliced cheese. This also helps you maintain portion control for each serving. With the right nutrients in a well-rounded lunch, kids shouldn’t need huge servings to fill up! Plus, they won’t feel too sluggish for a quick game of Fruit Basket Turnover!

BE PICK Y AND SPLURGE Sometimes it is okay to give in to less desirable processed foods if you are pickier about them.

Cheddar crackers a family favorite? Look for an organic option with low, if any, amounts of sugar.

They are more expensive, but you can feel better about that as a special treat. Plus, knowing you paid top dollar for the healthier items helps you control the urge to buy them too often.

BY MELISSA TATE WITT

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BALANCE IT OUT Pack a balanced lunch that contains at least three of the six food groups plus one item that is somewhat of a treat – a healthy treat! Keep the six food groups posted somewhere to make it easy to remember: dairy, grains, meat/beans, oils, fruits and vegetables. Check out websites such as TheGraciousPantry.com or OutOfTheBox.com for tons of easy and healthy lunch ideas.

I N V O LV E T H E K I D S The more the kids are involved in packing their lunch, the more they appreciate it. Let them help you in the weekly planning (or packing) for each day. Remember to stress the importance of each item for their health. Maybe it will help them hit a ball harder or run faster. Allow them to incorporate their favorite items throughout the week as long as they agree to try some new options as well.

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OUT OF THE

Lunch

BOX

IDEAS: Various vegetables wrapped in a whole wheat tortilla or pita with hummus or avocado spread A yogurt bar: Quartered container with Greek yogurt and various topping choices such as fruit, honey and homemade granola Homemade (with the kids!) trail mix that includes favorites like raisins, nuts, dark chocolate or granola Hard boiled eggs Quinoa salad customized for your kids’ appetites and tastes. Add-ins could include mixed vegetables, various spices, and an oil and vinegar dressing.

S F IT F O R K ID

Herbs and spices are calorie

c p s ItiUpe

Thyme

FREE!

BY JOANNA DOLGOFF, MD

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Garlic

Is your food in need of a fresh-lift?

Try these eight herbs and spices

kids will love!

your Thyme is a spice used in many cultures and one you may find in your own cabinet!

Thyme is usually used in its dried form and packs a strong flavor.

The oils from the thyme leaves, thymol, are commonly found in mouthwashes because thymol fights bacteria. It’s also found in antibiotics and hand sanitizers.

Thyme can fight respiratory infections and help heal wounds.

Add dried thyme leaves to soups, stews and meat dishes.

TIP This herb can even be steeped in your favorite tea!

Garlic is a common spice you may find in your spice cabinet or refrigerator.

Garlic is used for a pungent flavor as seasoning or condiment.

It’s full of antioxidants! Antioxidants help remove bad cells (free radicals) in our bodies.

Garlic is best known for fighting heart disease, lowering blood pressure and cholesterol and improving condition of blood vessels in our bodies.

Garlic has also been shown to fight the common cold during the winter months, boost our immune system, fight cancer and prevent fungal infections on our skin.

Now if that doesn’t get you to try garlic, we don’t know what will!

TIP

When it comes to clean eating, what you put in your mouth does not have to be bland. The same can be said for kids too! Most kids (and adults) will eat and enjoy the food you cook if you season it well. Liven up your favorite healthy foods with these eight herbs and spices your kids will love.

É

Try garlic powder, roasted garlic or minced garlic to spice up meat, sautéed vegetables, pasta dishes and more. You can even jazz up your marinara sauce using garlic and parsley.

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.

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Cayenne

Pepper Cayenne pepper is spicy! If you enjoy foods with a kick – this is one you will love!

Cayenne peppers are a rich source of vitamin C which boosts immunity. It also contains vitamin B, minerals such as zinc, copper, potassium and selenium.

This hot spice, either whole or in powder form, fights bacteria, improves muscle soreness and has been shown to have anti-diabetic properties by reducing blood sugar levels and lowering LDL cholesterol levels in obese patients.

Add cayenne pepper to meat rubs, marinades, tacos or burritos, soups and on veggies.

Basil

Cinnamon

Basil is a staple in many families, especially those of Italian descent.

Cinnamon is a very popular spice and a favorite among kids.

Basil leaves have a distinct flavor and a sweet smell.

Ground cinnamon is used in many desserts, breads, drinks and as an oatmeal topping.

It is a natural anti-inflammatory and improves arthritis symptoms or bone/ muscle pains.

Basil, when used as an extract or in oil form, has been known to have powerful antioxidant properties too. This helps boost immunity, improve aging and the appearance of skin, helps heal wounds and even protects against cancer.

Of all spices, cinnamon has the highest antioxidant power. It also fights bacteria, works as an anti-inflammatory and improves mood.

Cinnamon is warming, soothing and delicious during the winter months in hot cocoa and on baked apples!

Cinnamon is best known for its ability to reduce and stabilize blood sugar levels in diabetic patients.

Be careful because cayenne pepper’s spiciness may aggravate acid reflux or GERD.

Basil can be used in/on sauces (pesto), pizza, soups, chicken and salads. A super tasty snack using basil is sliced mozzarella, tomatoes, basil and balsamic vinegar — try it for a flavorful punch of nutrients and healthy fats!

TIP

TIP

TIP

Add some heat to your chili with cayenne pepper!

Basil is a delicious addition to lasagna!

Believe it or not, cinnamon can also taste great with turkey. Try it on a sandwich!

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In addition, this spice improves digestion, helps treat flatulence and alleviates heartburn.

Oregano

Dill Dill or “dill weed” is not as common as other spices, but it’s definitely worth a try!

Dill is similar to caraway and parsley.

It is commonly used to give flavor to pickles. (I’m sure you’ve heard of dill pickles, right?)

Dill is known to soothe an upset stomach, control triglycerides (fat in blood), fight bacteria, improve digestive health, optimize metabolic function and lower stress.

In addition, dill contains vitamins and minerals including: folic acid, riboflavin, niacin, vitamin A, vitamin C, magnesium, calcium, potassium, iron, zinc and more that are required for a healthy body.

TIP

Oregano’s popularity is high; you’ll probably find it in your pantry too.

Oregano, part of the mint family, is commonly found in Mediterranean cuisine.

It is aromatic, slightly bitter tasting and can vary in intensity of flavor.

Oregano has antioxidant properties, fights bacteria/viruses and has been used by some to perk up sore throats and helps relieve an upset stomach.

Try fresh or dried oregano in Italian recipes, on salads, with beef dishes and more!

TIP Oregano adds great flavor to stuffed peppers!

Try dry or fresh dill leaves to flavor foods such as salads, fish and soups.

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Parsley Although it’s tasty when eaten alone, this herb is often used as a garnish on your plate.

Parsley packs a leafy, slightly peppery flavor.

Parsley has been found, like other spices, to fight cancer. In addition, parsley helps bloating, reduces blood pressure, improves bad breath and fights bacteria.

Try parsley in soups, stews, sauces, with meats or add to any potato recipe.

TIP Parsley is the perfect accompaniment to fish.

FORWARD MOTION

:

Fitness Gadgets EQUIPPED TO GET FIT! The key to an effective exercise regimen is having the right tools. These tools can range in expense (and technology) as long as they get the job done. In fact, you can just about count all the necessary “get-fit-tools” on one hand!

Fun!

B

A COUPLE OF TOOLS THAT MAY TAKE YOU BACK TO YOUR CHILDHOOD DAYS (BUT WILL ALSO BURN OFF SOME CALORIES) ARE THE HULA HOOP AND JUMP ROPE.

Strength Use a set of dumbbells (about 5-10 pounds for women and 1015 pounds for men) as well as some form of elastic resistance like tubing with handles.

Cardio A pair of training shoes can be used for a number of activities such as walking, jogging or riding your bicycle. Or plant your soles on something as basic as steps — Even a few stairs can elevate your heart rate and create beads of sweat.

Core

Tracking Effective options for tracking your progress are a pedometer to track your daily step count, a heart rate monitor to keep you in your target zone or a FitBit, which is a more sophisticated tracker that also records your calories.

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

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A large stability ball for abdominal and back exercises also doubles as a portable exercise bench to support you for moves like chest presses or back rows.

Add an exercise mat to do other great core conditioners such as basic push-ups and planks and for performing your post-exercise stretching.

21

i i

There's much more to the coast than surf and sand.

Beyond

j

Beach

When in the presence of the brilliant blue-green waters and sparkling white-sand shores of Alabama’s coastline, it is tempting to do nothing more than sit back and soak up the sun while watching waves roll in. But with so many other options for fun in the area, LEAN encourages you to get your bottom out of your beach chair and discover the more active, adventurous side of our state’s Gulf Coast.

j

t

Down in the Delta

The 5 Rivers Delta Center outside of Mobile makes it easy to get back to nature. Taking its name from the five rivers (Mobile, Spanish, Tensaw, Apalachee and Blakeley) that converge at the Mobile-Tensaw Delta and flow into Mobile Bay, it was designed for outdoor recreation and conservation education, highlighting the wonders of The Delta, the second largest in the country and one of the most biologically diverse sites in United States.

The Center is a one-stop-shop for an adventure into over 250,000 scenic acres of waterways, woods and wetlands. You can take a guided pontoon boat “safari” for a look at alligators, blue herons,

BY JENNIFER S. KORNEGAY

turtles and other wildlife or rent canoes or kayaks to paddle the Bartram Canoe Trail, a system that traverses the many rivers, streams, sloughs and bayous of the Delta. There are also walking trails and exhibit halls with everything from art to ecology exhibits. OutdoorAlabama.com/outdoor-adventures/5rivers For more nature knowledge, visit the Dauphin Island Sea Lab Estuaruim showcasing the plants, animals and other natural resources of the Mobile Estuary System. It includes an aquarium and the Living Marsh Boardwalk, plus touch tanks and other interactive exhibits that make a big splash with kids.

Estuarium.disl.org

The Back Country Trail is part of the Alabama Coa st a l Bird ing Tra i l a nd the Coa st a l Connection National Scenic Byway.

Hot Stuff You won’t regret blowing a few bucks to create your own masterpiece at The Hot Shop glassblowing studio in Orange Beach. Opened in 2009, it is the only public access glass studio in the state and welcomes guests to watch its skilled artists transform a glowing bubble into the gentle curves and delicate forms of brilliantly colored glass bowls, pitchers and more. You can just drop in to marvel at the centuries-old glass-blowing process, or make an appointment to try it for yourself. Classes for beginners only take about 20 minutes, and when done, you’ll have a completed ornament, paperweight or flower to show for it. The glass has to cool for at least 24 hours, so you’ll have to pick up your artwork the next day, or The Hot Shop will ship it to you if needed. If you want to delve deeper, the studio offers longer beginner workshops as well. Appointments fill up fast; so secure your spot as soon as you make your beach trip plans.

OrangeBeachArtCenter.com

Fast Fun If paddling around in a canoe or putting around on a pontoon boat sounds a little slow, a.k.a. boring, to you, consider discovering the Delta aboard an airboat. Delta Airboat Express will zip and whiz you around and through the marshes and bottomlands with both day and nighttime tours. AirBoatExpress.com

Gentle Cycle Escape summer’s swelling crowds on the coast with a journey into the “wilderness.” The Hugh S. Branyon Back Country Trail in Orange Beach is actually tucked right behind the main beach road, but hidden in this protected, undeveloped site are six distinct ecosystems that have been relatively untouched. In 2003, 11 miles of paved trails were carefully laid over old Native American hunting trails and newer logging roads to traverse the entire area.

The best way to discover all it offers is on a bike. Pedal through marshes, hardwood swamps, dunes and more to spot cattails, wildflowers, butterflies, bobcats, osprey and alligators. The ride along all of the paths is easy and quiet, and even though you’ll feel like you’re far away from civilization, benches, bathrooms and water fountains sprinkled throughout keep you from really roughing it. A screened pavilion and adjacent butterfly garden not far from the main trailhead are perfect places for a picnic.

The trail is closed at night, but feel free to show up with your bike or your running shoes at any other time and start your exploration. Trail maps are available on the website, as is a free trail map app. Remember to keep a wary eye out for the Cat Man; legend says this half-wildcat, half-man has been lurking in the pine stands and wetlands since Native Americans inhabited the area. BackCountryTrail.com. Rent a bike at Infinity Bike Shop, located just a few hundred yards from one of the Trail’s main entrances. Infinity-bicycles.com

Lions & Tigers & Bears,

Oh My! When Hurricane Ivan brought its wrath to bear on Alabama’s beaches in 2004, the Alabama Gulf Coast Zoo was right in the storm’s path and mostly wrecked by the time the winds died down. Its hundreds of animals were homeless, but they survived, as did the zoo itself, earning it national attention and affection as well as the nickname, “the little zoo that could.”

Today, it is thriving and showcases over 300 animals, including lions, monkeys, bears and more. There is a reptile house, a petting zoo, and the zoo also offers animal encounters that let kids touch and pet lemurs and sometimes even baby tigers. AlabamaGulfCoastZoo.org

Crossing the Line The Gulf Islands National Seashore, part of our National Park system, is on Perdido Key, just a few miles into Florida, and its miles of unspoiled, uninhabited beach make it worth the foray into our neighboring state.

Plus, you can spend the night right on its beautiful beaches. Pitch a tent (or not), cozy up to a crackling fire, and lie down under a blanket of stars while the rhythm of the surf lulls you to sleep. You’ll need to get a primitive camping permit, but it’s simple to fill out and free.

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The A labama Gulf Coast Zoo is currently constructing a new home using environmentally friendly, sustainable building practices and is on track to become a completely “green” facility.

GET AN EYEFUL OF THESE PRODUCTS AND PLACES WE LOVE.

FACE FORWARD Stay safe during your fun in the sun this summer by protecting the delicate skin on your face with a hypoallergenic, non-greasy sunscreen like this light, ultra-sheer formula from Neutrogena. At SPF 85, it’s got the power you need to block damaging rays without feeling sticky or clogging your pores.

Available at CVS Pharmacies and at Neutrogena. com, $11.49.

Gear PRODUCTS &

SAY CHEESE Alabama’s Belle Chevre fromagerie in rural Elkmont has been handcrafting award-winning goat’s milk cheeses for almost 20 years. Now you can try your hand at this time-honored tradition and even get the kids involved with Belle Chevre’s DIY Cheese Kit. In just a few hours, and with only about 10 minutes of active kitchen time, you’ll be rolling your own chevre logs or mixing a bowl of fresh fromage blanc. Available at BelleChevre.com, $27.95.

PA DDL E O N Beat the heat and find a little solace with an easy float trip down a river or leisurely paddle around a lake.

Make the trip in comfort and style with this classic Old Town canoe. It’s made for two, so enjoy the experience with a friend. Available at Alabama Outdoors stores across the state or AlabamaOutdoors.com, $579.

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CIRCULAR LOGIC You wash your face, right? But do you get it clean? Not as clean as you can with the Clarisonic Skin Cleansing System. Using a patented sonic frequency that rotates with more than 300 movements per second, the Clarisonic’s hand-held circular brush gently, yet thoroughly removes makeup and impurities six times better than cleansing with your hands alone, leaving you with a clearer, more radiant complexion. Available at Grotting & Cohn Plastic Surgery in the Birmingham area (www.grottingcohnplasticsurgery.com) or at Clarisonic.com, $119 (for the Mia model shown).

27

THE AMERICAN HEART ASSOCIATION CITES

FOUR WAYS TO HELP ALLEVIATE STRESS:

in

Balance

Think positively.

Stress-Busters!

JUST DEAL WITH IT

Just relax. Daily relaxation techniques like meditation, yoga or prayer do wonders for calming tension.

Take a few deep breaths.

Count to 10 before speaking.

Act. Do something that makes you feel better.

It could be as simple as talking with a friend, going for a drive or reading a book, but enjoying something simple is a natural way to relieve stress.

Walk away from stressful situations.

You can think more clearly once you’ve had a chance to digest everything.

Say you are sorry

if you make a mistake.

Set your timer several minutes

Have Lean delivered straight to your home for FREE! Fill out the form below and mail to us or go online to ReadLean.org and subscribe today!

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in the slow lane.

Smell a flower, give a hug or a smile.

Would you like to feel more relaxed, energetic and less stressed?

What if we told you eating certain foods could help? We’ve listed some stress-busting foods, and you’ll notice they taste good too. Bonus!

MILK

NUTS

SPINACH

FATTY FISH

This delicious drink purportedly helps to alleviate mood swings and anxiety. And, let’s be honest, there’s nothing like a glass of milk before bedtime.

Zzzzzzzzzzzzz.

Nuts such as walnuts, pistachios and almonds help restore vitamins to the body while helping to protect you against the effects of stress.

Evidently, Popeye knew what he was talking about! These leafy greens are filled with magnesium which helps regulate your body’s level of cortisol.

Omega-3 fatty acids, anyone? Protecting against heart disease is only one of the several stress-relieving benefits found in fish such as salmon, tuna and trout.

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them more manageable.

Bananas usually get the nod when talking about potassium, but avocados have it going on with potassium (and vitamin E) too, which help relieve stress by maintaining healthy brain cells.

Mail to:

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Practice emergency stress stoppers. Go for a walk.

early so you don’t have the added stress of being late.

29

TO LIFE FOUNDATION OF THE JOY

LEAN Magazine Executive Park 2350 Fairlane Drive, Suite 130 Montgomery, AL 36116

ON THE MOVE

Rivers Wild RIVERS TO RUN

BEAT SUMMER’S HEAT WITH A PADDLE DOWN SOME OF THE SOUTHEAST’S BEST WHITEWATER. BOUNCE. DIP. BACK UP. SPIN. SPLASH. COLD! THE THRILLS (AND SOMETIMES SPILLS) OF RAPIDS ARE MOTHER NATURE’S ROLLERCOASTER RIDE, AND THREE OF THE MOST FUN AND ACCESSIBLE WHITEWATER ADVENTURES ARE ONLY A FEW HOURS AWAY.

ALABAMA’S OWN. We’ve got some

rushing rapids right here at home.

Find out where they are and how to ride them at ReadLean.org.

BY JENNIFER S. KORNEGAY

30

THE OCOEE RIVER

THE NANTAHALA RIVER

DUCKTOWN, TENNESSEE

BRYSON CITY, NORTH CAROLINA

Where to Gear Up: Ocoee Rafting OcoeeRafting.com

Where to Gear Up: The Nantahala Outdoor Center (NOC) Noc.com

What to Expect: Flowing through the Tennessee mountains, the intense whitewater on the upper portion of this river hosted the 1996 Olympic kayaking competition, but for everyone else, the middle section of the Ocoee offers plenty of non-stop action. It’s actually the most popular stretch of whitewater in the country, and while it includes some pretty fast and steep falls, including Class III and IV rapids with names like Table Saw, Double Trouble and Double Suck, thousands of novices, including kids, run it each year in a raft outfitted with an expert guide (who is usually outfitted with an entertaining personality). Everyone wears lifejackets and helmets and undergoes some basic paddling and safety training before ever boarding their raft. Once on the water, the guide handles steering and shouts out easy-to-follow paddling instructions to the rest of the group, making it easy to soak in the fun. And soak you will. Thanks to standing waves splashing you with fresh — and cold — water all along the route, you’ll be wet but smiling from start to finish.

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What to Expect: Draped in blooming mountain laurel branches, this lovely river winds its way through a deep gorge and offers nearly eight miles of more mild, but still exciting, Class II rapids. On the Nantahala, you can embark on a guided raft trip, or if you have some paddling experience, captain your own raft group. Intermediate paddlers can easily handle a canoe or duckie (a single or double canoe-shaped raft) on this river. The two- to three-hour trip includes several opportunities to bank your boat of choice and take in the scenery and a swim in some of the still water. Things really pick up at the end of your trip though. Right before you reach the take-out point, you’ll hit the rumble and roar of Nantahala Falls, a Class III rapid that provides an amazing, adrenalinefueled rush. Before you take the plunge, you can paddle to the bank and walk a little ways to take a scouting look at the Falls. Once you’ve made it over (and you will make it over), take a hot shower at the NOC’s changing station, and then satisfy the appetite you worked up at one of the four restaurants right onsite.

Slow Ride While the fast-paced thrills of serious whitewater will certainly get your pulse pounding, Alabama's lazier rivers offer the opportunity to drink in the surrounding scenery with all five senses. Watch a water bug skate the mirror surface, hear the cacophonic symphony of insects and frogs, smell the heady scent of honeysuckle in bloom.

The list of liquid trails flowing slow and gentle all across our state is a long one. So choose a stretch of water, and pick your craft — canoe or kayak. Then relax as you listen to the rhythm of your paddle carving the water.

KNOW BEFORE YOU GO

TERRAPIN CREEK

THE PEA RIVER

Flowing peacefully through Piedmont, Terrapin Creek is perhaps the quintessential gentle river. There are a few easy rapids ( just enough gurgle and roll to keep things interesting), but there’s plenty of flat water to traverse as well. And the abundant flora and fauna make wildlife watching a given.

In Southeast Alabama, the Pea River is a favorite coastal float, with a steady current that usually keeps any stringent paddling at bay. Its banks are graced by thick stands of old trees while multiple sandy beaches invite you to stop, drag your boat up and sit for a spell in the sunlight. This tributary of the Choctawhatchee River comes by its name honestly. Much of its water is pea-green in color, thanks to an abundance of moss and algae.

WEAR SUNSCREEN.

THE SIPSEY FORK

SECURE YOUR SUNGLASSES. WEAR WATER-SHOES THAT STAY ON, NOT FLIP-FLOPS. BRING A CHANGE OF CLOTHES. YOU WILL GET WET, AND THE WATER IS PRETTY BRISK YEAR ROUND. BECAUSE THERE IS SOME RISK, MOST OUTFITTERS WILL ASK YOU TO SIGN A LIABILITY WAIVER.

THE HIWASSEE RELIANCE, TENNESSEE

Alabama has many beautiful waterways, but only one National Wild Scenic River, the Sipsey Fork of the Mulberry Fork, part of the Black Warrior River. To experience the best part of this stream, take a canoe trip down the Upper Sipsey Fork near Double Springs. This float takes you through quiet, woodland hills within the Bankhead National Forest.

At some points, towering rock bluffs shoot straight up from banks; a few are over 100 feet high.

Where to Gear Up: Hiwassee Outfitters HiwasseeOutfitters.com What to Expect: This shimmering, rocky river in the Cherokee National Forest runs through North Carolina and Georgia before turning into Tennessee. It was the first river that state chose to protect with its State Scenic River program. The Hiwassee’s 5.5mile whitewater stretch is one of the gentler runs in the area, with only Class I and II rapids, making it perfect for first-timers or small children. Anyone over age 12 can float the entire run in an inner tube. The water is clean and clear, and multiple swimming holes beg you to take a refreshing dip.

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THE CAHABA RIVER Our state’s longest free-flowing river, The Cahaba is a nature lover’s nirvana. Thanks to its biodiversity, the Cahaba River has been recognized as one of Alabama’s “Ten Natural Wonders” by the Alabama Environmental Council.

Its real claim to conservation fame is a humble flower — the delicate white Cahaba lily, a threatened plant species.

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THE TALL APOOSA Graceful and wide, the Tallapoosa River boasts clear waters that are relatively calm on the lower stretch that begins just below Tallassee.

From that point it joins the Coosa River between Wetumpka and Montgomery to form the Alabama River. This piece of the river has a soft, sandy bottom in many places and deep pools perfect for a swim.

inside OUT Staying hydrated is integral to overall health, but drinking ample amounts of water can also add to your overall attractiveness, giving your skin a beautiful boost and helping you maintain a healthy weight.

SKIN SAVER Our skin works as a type of barrier to prevent us from losing fluid, but it benefits from proper hydration too. Although water won’t necessarily erase facial wrinkles, they will be less noticeable when your skin cells are well hydrated. Plus, drinking plenty of water makes skin look fresher and more luminous.

Water doesn’t just do wonders for your face. That dimpled skin on your thighs can be improved too.

Losing weight definitely cuts down on cellulite, but being hydrated is the next best natural way to decrease the appearance of that unsightly orange peel. Water plumps up your skin, making the underlying fat cells less visible.

WEIGHT WATCHER

CHECK YOUR LEVELS

Staying hydrated will help keep you slim by flushing out toxins, by keeping your metabolism running at the right speed and by helping to fill you up and keep your appetite in check. Adults and children typically consume an average of 400 calories daily in beverages alone. By replacing sugary drinks with water, you’re not only cutting your daily caloric count down, you’re automatically increasing hydration. And watch out for coffee and tea, even if you drink them sans sugar.

Most Americans stay in a constant state of mild dehydration. The easiest way to check your hydration status is to monitor urine color. Pale or straw-colored urine is healthy; darker colored urine could be a sign of dehydration. Feel hot, fatigue, have flushed skin, a loss of appetite, lightheadedness and/or heat intolerance? You could be dehydrated. A good indicator of early onset dehydration is thirst. If you are thirsty, you are already dehydrated.

CAFFEINATED BEVERAGES CAN ACTUALLY PROMOTE DEHYDRATION BY PULLING FLUID FROM THE BODY.

BY ANNA PATTERSON, RD, LD

35

COOL TRICK Did your grandmother ever tell you that a cold-water rinse makes your hair shinier? She was right; it does. The lower temps constrict the outer layer of your hair shaft and leave each strand smoother and more reflective.

DRINK UP

FOLLOW THESE TIPS TO INCREASE YOUR WATER INTAKE. Drink some water with every snack and meal.

Eat fruits and vegetables with high water content. According to WebMD. com, about 20 percent of our fluid intake comes from foods, and the high water content in produce will add to your hydration. Great picks like melons just happen to be in season right now.

Always keep a re-fillable water bottle with you. Have it accessible in your car, at your desk or in your bag.

the

dish

STRAWBERRY SPINACH SALAD

is Gluten for me?

Lately, it seems the term “gluten-free” is everywhere you look. But what is gluten, and who should be avoiding it?

WHERE TO FIND SOURCES OF GLUTEN.

Gluten is a protein found in grain products including wheat, barley, malt, oats and rye. When trying to avoid gluten, you have to look for other words that indicate wheat is present, terms like bromated, durum, enriched, plain, graham, white or self-rising flours. Many processed foods, including candy, coldcuts, hot dogs, French fries, soups, gravies and condiments, contain gluten. Gluten can also be found in flours and bread products such as pasta, cereals, cakes and cookies. Farina, semolina and foods made from barley, including beer, malt and malted beverages, are also sources of gluten.

Gluten can even be found in common household products such as lotions, shampoos and conditioners, make-up and toothpaste. Even prescriptions and vitamin supplements sometimes contain gluten.

BY ANGELA MCCORMICK, MS, RD, LD

4 cups salad greens 2 cups spinach leaves 1 1/2 cups strawberries, sliced 2 green onions, sliced After rinsing thoroughly, toss the salad greens with the spinach leaves. Add in the sliced strawberries and spring onions. Drizzle with the Berry Vinaigrette and toss again, lightly.

GOING GLUTEN-FREE. A gluten-free diet is indicated for medical conditions like celiac disease, glutenintolerance and gluten-sensitivity, and there is currently mixed research on the effectiveness of a gluten-free diet for treatment of Autism. You should never embark on a gluten-free diet just to lose weight; you should only go gluten-free after a doctor or registered dietitian recommends it for you, and then you’ll need to be monitored to track the impact on your health.

Want to dive into a deliciously refreshing summer salad? Try this gluten-free option, just to “spice” it up a bit:

STRAWBERRY SPINACH SALAD WITH BERRY VINAIGRETTE Berry Vinaigrette 1/2 cup fresh strawberries

MAKING THE RIGHT DECISION FOR YOU.

1/2 cup fresh raspberries

For healthy people, avoiding gluten can eliminate healthy whole grains from their diet. This can cause deficiencies in iron, calcium, fiber, folic acid, phosphorus, niacin, thiamine, vitamin B12 and zinc. Some healthy people following a glutenfree diet may think it helped them lose weight. In reality, their weight loss can be attributed to the fact they stopped eating junk food and desserts, both which usually contain gluten.

In people who have a bad reaction to gluten, its detrimental effects can range from an annoying rash to ravaging your overall health. Celiac disease in particular causes an immune reaction to gluten that damages the intestine, causing many digestive issues and leading to poor nutrient absorption, which can damage other parts of the body.

KNOW YOUR OPTIONS. If a gluten-free diet is prescribed by your doctor, you will need to become an avid label reader since gluten can be found in a myriad of foods and other products. If you are truly going gluten-free, you will need to have an entirely gluten-free house.

Some products will have a gluten-free statement on their label, indicated by (GF).

Labeling gluten is not currently required by the Food and Drug Administration (FDA), although labeling wheat products is required. This means you will easily be able to spot wheat-containing products and know to avoid those. But wheat-free does not mean gluten-free. Always check a wheat-free product to make sure there is not another gluten-containing ingredient such as barley or rye. The FDA does not require that barley, malt, oats and rye be indicated on labels, so you’ll have to read the ingredients to find these gluten-containing items.

37

1 tablespoon balsamic vinegar 2 tablespoons olive oil Salt and pepper, to taste After washing off the berries, place the strawberries, raspberries, olive oil and balsamic vinegar into a blender. Cover and blend on high until the berries are pureed. Season with salt and pepper.

GLUTEN-FREE & STILL GRINNING! If you’ve recently been put on a glutenfree diet, looking over the long list of things you can no longer eat may be a bit depressing, but wait, there are lots of choices! There are plenty of nonprocessed, naturally gluten-free foods like rice, corn, buckwheat, quinoa, soy, tapioca and potato that you can still enjoy. Guess what? There’s even glutenfree beer available. Check out these helpful websites for more information on living a gluten-free lifestyle: Celiac.org or EatRight.org/CeliacDisease.

Vine the

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vitality from

Muscadines are a great source of the trace mineral manganese and have more dietary fiber than oat bran.

ALABAMA’S ONLY NATIVE GRAPE MAKES SOME MIGHTY FINE WINES THAT ARE AS FULL OF VALUABLE NUTRIENTS AS THEY ARE FLAVOR. Muscadine grapes have been growing wild all over the Southeast for centuries, their verdant vines crawling up and over any structure available to produce round, plump fruit that once nourished Native Americans. Today, this grape variety is cultivated all over Alabama in backyards, on farms and now at wineries across the state. Due to muscadines’ high sugar content, its wine is a bit sweeter than those using grapes like chardonnay and merlot. But it can also be healthier.

Multiple varieties of muscadines come in both red and gold (including the popular scuppernong) and are thicker-skinned and more bulbous than other grapes. The differences don’t stop there. All other grape varieties have 19 pairs of chromosomes; muscadines have 20. This extra pair is why muscadines boast a higher antioxidant content than any other grape. Plus, they have far more resveratrol, a component believed to possess some potent cancer-fighting properties. A study published in the Journal of Nutritional Biochemistry showed that resveratrol inhibited the growth of breast cancer cells. Muscadines are also the only grape that contains ellagic acid, another compound believed to inhibit the formation and growth of cancer cells and tumors.

Wine not ?

There are currently 12 w i ner ies i n A laba ma , most producing at least some muscadine w ine in addition to more traditiona l w ines a nd even vino derived from other especially Southern fruits like peaches and blueberries. If you simply follow The Alabama Wine Trail, you'll easily get your drink on, visiting each of the wineries across the state. Find a trail map and links to the wineries at AlabamaWineTrail.net.

Don’t

Indulge?

Don’t worry! If you don’t drink, you can still enjoy muscadines’ many health benefits.

They’re delicious to eat straight off the vine and get even better when cooked down into jam or jelly. Visit ReadLean.org for one of our favorite simple recipes and to find details on area U-Pick farms growing this great grape.

Make sure your tour includes a stop at Wills Creek Vineyards (WillsCreekWinery.com) in Duck Springs. Nestled in a picturesque valley in Northeast Alabama, this 100-percent pesticide-free, all-natural vineyard welcomes visitors with free wine tastings, tours of the vineyard and, of course, its wine and gift shop where you can stock up on the type of muscadine wine you liked best after sampling. Owners and operators Jahn and Janie Coppey are usually on hand to answer questions, and Jahn knows his stuff. Originally from Switzerland, his family there has run a vineyard for generations. We love the Ruby Red; it’s a lighter red wine that’s less sweet than the white version. Or if you’re actually after a sugar fix, opt for one of Wills Creek’s muscadine dessert wines. Other can’t-miss stops: Morgan Creek Vineyards, Whippoorwill Vineyards and Hidden Meadow Vineyard.

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When it comes to cancer, prevention is key. Educate yourself today and you might just save a life, including your own.

Whether it’s your mother, sister, friend or you, we must all be aware and stay educated when it comes to being and staying gynecologic cancer-free.

5

2

Gynecologic Cancer Basics:

1

cancer

Ovarian Cancer Abnormal vaginal bleeding or discharge Pelvic pain or pressure Abdominal or back pain Changes in bathroom habits Bloating

Cervical Cancer Abnormal vaginal bleeding or discharge

Uterine Cancer Abnormal vaginal bleeding or discahrge

3

Vaginal Cancer

Pelvic pain or pressure

Abnormal vaginal bleeding or discharge

Itching or burning of the vulva Changes in vulva color or skin, such as rash, sores or warts

4

Vulvar Cancer Pelvic pain or pressure Itching or burning of the vulva Changes in vulva color or skin, such as rash, sores or warts

There are five main types of cancer that affect a woman’s reproductive organs: cervical, ovarian, uterine, vaginal and vulvar. As a group, these five cancers (along with a rare cancer called fallopian tube cancer) are referred to as gynecologic cancer. Put simply, cancer is named for the part of the body where it originates. So it makes sense that gynecologic cancer is any cancer that begins in a woman’s reproductive organs, beginning somewhere within a woman’s pelvis. Just as all cancers are different with their own set of signs and symptoms, each gynecologic cancer is unique. When gynecologic cancers are found early, treatment is most effective. This is one of the many reasons preventative measures, mostly in the form of screenings, are so important.

In a world where virtual worlds are embraced and multi-tasking is considered an accomplishment, it’s no surprise we’ve lost touch with our bodies. But are we in tune enough to recognize when something changes or doesn’t seem exactly right? The answer can, quite literally, have life or death consequences.

“silent killer” because of the lack of obvious symptoms in its early stages while it’s still highly curable.

Fact: The same Dr. J. Max Austin, Jr., has exciting news. An intensive study is underway at UAB. “The Basic Study of Ovarian Cancer in a World Class Center of Excellence” is an undertaking which will work to solve many issues and questions involving ovarian cancer, and it’s all happening right here in Alabama!

UTERINE CANCER Begins in the uterus, also known as the womb.

Screenings: There are currently no screenings, making it essential to be aware of symptoms.

CERVICAL CANCER

Fact: There are actually different types of uterine cancer.

The most common type is found in the lining of the uterus (known as the endometrium) and is often referred to as endometrial cancer. More than 95% of endometrial cancer is found in women over 40.

Begins in the cervix, which is the lower, narrower part of the uterus, connecting it to the vagina.

Screenings: Pap tests help to detect abnormal cells in the cervix that are or could become cancerous. Also, administering the controversial HPV vaccine (the Cervarix and Gardasil dosages) to protect women against cervical cancer is now encouraged by many medical practitioners.

VAGINAL CANCER Begins in the vagina.

Fact: Alabama has some of the highest incidence rates for cervical cancer in the country. Moreover, J. Max Austin, MD, professor of gynecologic oncology at UAB’s School of Medicine in its department of obstetrics and gynecology, provides a startling statistic. He says, “There are some counties in Alabama that are equivalent to third-world countries in the death rates from cervical cancer.”

Screenings: Although a pap test can detect abnormal cells that may be cancer, there are no specific screenings targeted at finding vaginal cancer.

Fact: It is more common in women 60 years of age or older.

VULVAR CANCER Begins in the vulva.

OVARIAN CANCER

Screenings: There are no screenings available. In fact, vulvar cancer does not cause early symptoms, but it usually forms a lump that tends to itch.

Begins in the ovaries, found on either side of the uterus, and are responsible for producing eggs and female hormones.

Screenings: There are currently no routine screenings in place to detect ovarian cancer. In fact, it’s often dubbed the

Fact: The earlier one finds and diagnoses vulvar cancer, the less likely surgery is needed to treat it.

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Did you know...

talk it Out

V P H o

VA C C INE

The Alabama Department of Public Health is educating parents and young people on the dangers of HPV and the benefits of vaccination.

In the United States alone, nearly 12,000 people aged 15 to 24 are diagnosed with HPV every day. Although a healthy person is typically able to fight the virus successfully, if the virus is strong enough to gain hold, it can cause changes to cells in the body over time, sometimes leading to cancer. That’s why the Alabama Department of Public Health (ADPH) is working hard to spread the word about how and why to get the HPV vaccine with its “Third Time’s the Charm” campaign.

According to the ADPH, doctors recommend children get the HPV vaccine around age 11 or 12 because the infection-fighting ability of the vaccine is higher when administered at a young age. For full protection, it is important to get all three doses.

However, those who miss the opportunity to get vaccinated as pre-teens can still get them up to age 26.

The Human Papilloma virus (HPV) is the main cause of cervical cancer in women.

Cervical cancer and precancerous lesions can prove deadly or require serious medical procedures to treat them, but the HPV vaccine can prevent most cases of this cancer by protecting against the types of HPV that cause most cases of the disease.

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There are two vaccines approved by the FDA in the United States: Gardasil® and Cervarix®.

The Gardasil® vaccine has also been shown to prevent genital warts. These vaccines are available at little or no cost for boys and girls age nine through 18 at county health departments statewide through ALL KIDS, Vaccines for Children, your health insurance or through small grants for people without insurance. Remember: The gift of cancer prevention is so much greater than early detection!

For more information, call your health provider or your county health department.

2013 GO o DO

CHECK OUT SOME OF LEAN’S FAVORITE EVENTS THIS SEASON

Third time’s the charm!

Ë

Ë

Eating your fruits and veggies has never been more fun. Check out these festivals throughout the state, and partake until your heart’s (and stomach’s) content!

CLANTON Ü

June 29

Peach Festival

ChiltonChamberOnline. com/peach-jam

Ü

Music, food and the arts are enjoyed by all at this festival’s Peach Jam Jubilee. It’s just peachy!

HENAGAR July 4 Sand Mountain Potato Festival

Don’t bust a gut at this palatable potato festival! After a game of horseshoes, pony rides and parades, potato entrees galore will fill your senses and guarantee enjoyment.

Ü

Ü

RUSSELLVILLE August 16

Watermelon Festival FranklinCountyChamber.org Start this festival off with a beautiful bike ride and then wind down with a seedspittin’, rip roarin’ good time as you enjoy contests for the largest, best-tasting and best-dressed watermelons!

Ü

BURKVILLE August 31

Okra Festival OkraFestival.org People of all ages will enjoy getting a “taste” of Burkville through its arts, music, crafts and okra.

CRANE HILL September 1 & 2

Sweet Tater Festival SweetTaterFestival.com This simple, small town gets its name from the blue cranes that roosted at the top of a hill in the area. Enjoy natural beauty and goodness in the delectable form of sweet potatoes.

It

. take d e t c s t hr e t o r p e e do s y l l u f es of the H P V vacc ine to be HPV causes cervical cancer and many other cancers in men and women.

The HPV vaccine is recommended for boys and girls age 11-12 to prevent cancers and diseases later in life.

The ADPH encourages you to pair the first dose of the HPV vaccine with the required 6th grade vaccinations (TDAP/Meningococcal) The vaccine is available at ALL County Health Departments at little or no cost to children ages 9 to 18.

Dependents up to age 26 may be covered by their parents’ insurance.

Get in the loop and learn about the HP V vaccine!

COOSA RIVER ADVENTURES Canoe & Kayak Rentals & Sales

/CANCERCONTROL

PLUS TRANSPORTATION TO THE LAUNCH SITE, PADDLES AND LIFE JACKETS.

facebook.com/ALCompCancerCoalition

CALL US TODAY TO START YOUR ADVENTURE! 334 514-0279 WWW.COOSARIVERADVENTURES.COM 415 COMPANY STREETWETUMPKA, AL 36092

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H

Loss

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

%

weight DOWNS

of

B here's the deal

battle with obesity. No doubt many of us reading this article can

Courage does not always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.”

identify with these brave souls whose lives will be monitored and documented as they journey to healthier, happier, more joyful lives.

Jennifer Riley

-Mary Anne Radmacher

MONTGOMERY, AL

What motivated you to start your weight loss journey with LEAN?

!JENNIFER WEIGHING IN WITH

! REGINALD WEIGHING IN WITH

OCT. 2012

NOW

WEIGHT 438.2 LBS

WEIGHT 382.2 LBS

BMI 68.9

BMI 59.1

WAIST 72.5 INCHES

WAIST 61 INCHES

HIPS 73 INCHES

HIPS 67 INCHES

Reginald Brooks MONTGOMERY, AL

What advice do you have for others who may be struggling to continue on their weight loss journey?

“It’s all about feeling good and being healthy. Don’t worry about seeing the weight loss. As the program goes on, you have to work harder…When you get a little bored, it’s time to step it up and push harder. Don’t quit. Keep on going! Find people who can give you moral support and motivation.

You’re succeeding because you haven’t quit.

Don’t compare yourself to other people.

Focus on YOU.” Throughout the program, what has been the most surprising to you?

JAN. 2013

NOW

WEIGHT 294 LBS

WEIGHT 291 LBS

BMI 49.8

BMI 49.8

WAIST 48 INCHES

WAIST 48 INCHES

HIPS 57.5 INCHES

HIPS 57.5 INCHES

“I didn’t think I’d ever get back to where I used to be. I’m more active. I can do things I didn’t think I could do anymore. And I’m on less medication than I used to be.”

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“When I discussed doing this, I wanted it to be something that was different than other weight loss stories…I’ve picked up countless magazines to be inspired by other overweight women that have lost weight. Each time, the stories were the same—[healthy] food, work-out schedules, but no heart! My desire was to approach the weight loss journal from a different view—personal, emotional, real.”

How have you been doing on your journey so far?

“I have been a red hot, up and down, rebellious mess! But I've found myself again: the ‘me’ that I used to really like, the ‘me’ that really wants to live again in her soul and not just with her words! My weight loss journey since January has been filled with questions, tears, disappointments…Since the hospital, I have lost 41 pounds, gone down two sizes and have a renewed confidence I haven't seen in a long time. Since the first weigh-in for the LEAN article, I have lost and gained back 27 pounds, gone down three sizes and back up, gone from walking 50 flights of stairs to eight. But I have not given up, nor will I. I just let life and certain circumstances overwhelm me, and I took my eye off the goal!”

When you first lay out puzzle pieces,

your

puzzle

FINANCIAL

you identify what you have and classify them. You place the edge pieces in one pile, blue pieces in another, red ones in another, and so on. Likewise, with your financial pieces, begin by getting out your most up-to-date statements for your

401k brokerage accounts bank accounts life insurance policies debt statements

You need to include varying income sources you may have or will have, such as Social Security benefits, pension benefits or rental income.

For puzzles, when construction finally starts, you focus on the major components first. The outer edges help frame the borders and the major splotches of color create anchors for the picture. When taking stock of your financial house, you begin by first concentrating on the most important issues and how they fit together. Take a look at your brokerage, checking and retirement statements. What types and amounts of investments do you have? Is there a method to your portfolio or do you have a collection of investments with no planned purpose?

Do you have enough cash for a rainy day or perhaps too much sitting idle? Also, examine your insurance policies to see if they still reflect your current situation.

Check whether the coverage and type of insurance are appropriate for this time in your life. Even the best-laid plans may need adjusting as situations change.

If your financial puzzle is causing you too much stress, then call us. We can help you look at the pieces and see how they all fit together.

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

Putting your financial house

in order can sometimes feel overwhelming, especially if you’re in the middle of a transition like retiring, selling a business, changing jobs, receiving an inheritance or dealing with the death of a spouse or a divorce. Organizing your finances is crucial, but with so many moving parts, you may not know where to start. Don’t try to tackle it all at once. Instead, look at it like a jigsaw puzzle;48focus on each piece.

Once the major parts of the puzzle have been completed, – Financial Advisor you’re left with the details. Those can be some of the hardest The opinions expressed in this report to place. Even though you now have a good idea of what the are those of the authors and are not final picture is, those last pieces properly tie everything necessarily those of Wells Fargo Advisors or its affiliates. The material together. Financially speaking, those details also play has been prepared or is distributed solely for information purposes only. an important role. Issues such as beneficiary designations and titling of the accounts can significantly impact Investment and insurance products: other areas of your financial house NOT FDIC-Insured NO Bank Guarantee MAY Lose Value and need to be addressed.

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

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New immunization requirement for 6th grade entry

Beginning with the 2010-2011 school year, a dose of Tdap vaccine is required for Alabama students age 11 years or older, entering the 6th grade.

This requirement increases by one successive grade each year for the following 6 years to include sixth through twelfth grades, through the fall of 2016.

For the school year 2013-2014, all students in grades 6-9 not previously receiving Tdap at age 11 years or older are required to have a Tdap vaccination.* *For questions, please contact the Immunization Division at 1-800-469-4599.

Monday – Saturday 9:30am – 7:30pm Sunday 12:00pm - 6:00pm 3177 Taylor Road | 334.356.5688

IMM.AF.110113.KB

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 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