HEALTH HAPPINESS JOY TO LIFE
W I N T E R 2 013
Life. Work. FIND THE BALANCE
Managing Stress WITH BREAST CANCER
FOUR SEASONS OF
Free Fun
AT ALABAMA PARKS CHANNEL YOUR A PUBLIC A T I O N O F T H E J O Y T O LI FE FO U N D ATIO N
Inner Warrior
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CONTENT S W IN TER 2013
If you’re like me, your days are consumed with thoughts of grocery lists, soccer practice, teaching good manners and what’s for dinner. As a wife and mother, I want to make a positive impact on others, I want to fit into those jeans again, and, for goodness sake, I just want a nap! Every day is different, but if I can go to bed without feeling guilty about what I did (or did not do) that day, I’m doing pretty well. But that’s me. Maybe you’re not married. You may not have children. Your days may be filled with thoughts of completely different things. What’s the common denominator? Health. And happiness. And a need to not only experience life, but to enjoy it, as well. LEAN may not solve all the problems in the universe, but we can at least take some of the guess work out of your life. There are opportunities for improvement literally waiting around the corner. Alabama is blessed with amazingly beautiful, lush landscapes, productive farms and all-around healthy, sustainable options for your life. Sometimes we just need the good stuff pointed out to us. That’s where LEAN comes into the picture. So cut out all of the junk. Be leaner by determining to make room for the things in life that will only make you better and bring you joy. Allow LEAN to be an added support for you!
INAUGU R A L IS SU E W IN T E R 2013
PUBLISHER JTL Publishing EDITOR Jenny Enslen Stubbs EDITORIAL CONSULTANT Jennifer Stewart Kornegay CREATIVE DIRECTOR & DESIGNER Karla Merritt, LWT CONTRIBUTING WRITERS Brenda Robertson Dennis Jennifer Stewart Kornegay Michele Olson, PhD, FACSM, CSCS
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The goal of this new venture is simple: to empower and encourage individuals of all genders, ages and walks of life to take care of themselves.
Anna Patterson, RD, LD
Getting Back to Basics
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Sneaky Sodium
Managing Stress with Breast Cancer
Lessons I Have Learned
Sue Brannan Walker
THE DISH
Josh Moates (Cover)
TO LIFE
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Big Dreamz Creative John Denney WEB DESIGNER Big Dreamz Creative
WHOLE LIVING
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Jenny Enslen Stubbs
CONTRIBUTING PHOTOGRAPHERS
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Toast to Life
THE DISH
Four
Pesto Presto
fun
18 Seasons
WEB EDITOR Jennifer Stewart Kornegay
of
at Alabama Parks
Visit ReadLean.org
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Remember: health, happiness and joy to life. Cheers!
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.
TO LIFE
LEAN LOVES
Products & Gear
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Ticket to Ride
Citrus Support
ON THE MOVE
IN BALANCE The Daily Grind:
Creating a Work-Life Balance
SKIN DEEP
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Form Follows Function
Outdoor Events For This Season
FORWARD MOTION
GO & DO
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TRAILBLAZERS
DISTANCE
INSPIRED
“OBSTACLES DON’T HAVE TO STOP YOU. IF YOU RUN INTO A WALL, DON’T TURN AROUND AND GIVE UP. FIGURE OUT HOW TO CLIMB IT, GO THROUGH IT, OR WORK AROUND IT.” – MICHAEL JORDAN
GET EDUCATED. STAY MOTIVATED. LIVE A BALANCED LIFE.
toastlife to
Every journey, no matter how epic it becomes, begins with a single step.
That’s how things began for the Joy to Life Foundation. After beating breast cancer herself, Joy Blondheim and her husband Dickie stepped into a new world, creating a non-profit foundation to provide mammograms to the medically underserved in an effort to aid other women in the battle against breast cancer. Then there were more steps, many, many more, as hundreds of people joined JTL for its inaugural Walk of Life, the 5k race that has become the foundation’s signature event and grown to include over 4,800 participants in 2012. JTL is always looking and moving forward, and now, the foundation has progressed beyond little steps. Now, JTL is taking a bold leap. The Joy to Life Foundation is thrilled to announce a new venture that both strengthens its mission and furthers its scope: the launch of LEAN magazine.
We all know that committing to a healthier lifestyle pays us back by making us feel better. But starting and keeping that commitment can sometimes seem daunting.
The original mission of JTL remains the same, but in recognition of the powerful role that proactive, healthy lifestyles play in breast cancer prevention and survival, JTL is providing an additional health resource in the form of an inspirational and informative magazine and website. “We couldn’t be more excited,” Joy said.
They filled the void by founding and publishing River Region Health & Fitness magazine. The magazine had a banner first year, and thanks to a cover story on the JTL Walk of Life, the Stubbs forged a relationship with the Blondheims that led to both organizations recognizing an exciting opportunity. “We talked about JTL producing a magazine for years, and here we found this already established publication that shared our vision,” Dickie said. “Combining forces to become a new team just made sense.”
The goal of this new venture is simple: to empower and encourage individuals of all genders, ages and walks of life to take care of themselves. “Living healthier lives helps prevent not just breast cancer, but all types of cancer, heart disease, diabetes and more. And makes us feel better, with more energy to expend on the things and ones we love.” LEAN is inspiration to lean forward. It’s support to lean on. It’s information that helps readers live a lean, strong life. It’s a complete source of information with a focus on overall wellbeing and how it can be achieved by balancing health and fitness in an active lifestyle. Each issue is packed with engaging articles and resources to live life to the fullest. In addition, ReadLean.org will feature fresh, unique content each month. And a twice-monthly e-newsletter keeps readers connected with area health, fitness and sustainable lifestyle events. As a publication of the Joy to Life Foundation, LEAN has replaced the annual newsletter that so many JTL supporters have come to know and love. Every issue of LEAN contains a section dedicated to articles and updates on all of JTL’s events, new programs, and other breast-cancer-related news, so our readers are always in the know.
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In 2011, Jenny and Troy Stubbs saw a void in the magazine market in the River Region – a lack of any publication devoted to covering health and fitness topics.
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Jenny is the editor of LEAN, and she brings years of magazine experience and a deep personal interest in health and fitness. “Every page of every article will be dedicated to improving the bodies, minds and lives of our readers,” she said. “And, since we’re here in Alabama, we’ll take every chance to highlight our state’s great recreational opportunities as well as the amazing resources for eating fresh and local, and therefore, eating healthy.” Jenny will be joined by Jennifer Kornegay, LEAN’s editorial consultant. Jennifer is the former editor of Montgomery Living magazine and now works as a freelance writer and editor, contributing articles to national, regional and local publications. A roster of talented health professionals, nutritionists, fitness experts, writers, photographers and designers will all contribute to LEAN, ensuring that a consistent and relevant product is published every quarter. Joy to Life has always believed that a proactive approach to wellbeing is the way to live a healthy, happy life. With LEAN, the foundation has a valuable new tool to help promote this philosophy.
G WHOLE LIVIN
How to M
Getting Back to
MAKING CLEANING SUPPLIES Making your own cleaning supplies not only saves money, time and other resources, it makes the air you breathe healthier! With a few simple ingredients like baking soda, vinegar, lemon and soap, making your own cleaners can be very effective. For a complete list of how–to’s, visit
BASICS
Use it up, wear it out, make it do or do without. ENJOYING A SUSTAINABLE LIFESTYLE IS NO LONGER A THING OF THE PAST.
RAIN BARRELS By having rain barrels, collecting and storing rain water that would otherwise be lost to runoff or diverted to storm drains becomes much easier. These rain barrels are composed of a 55-gallon drum, a vinyl hose, PVC pipe, a simple screen to keep critters out and a few other items. In fact, constructing your own rain barrel is surprisingly easy to do. You never know when a drought will occur, and having ready-made water storage that is ideal for gardens, flower pots and cleaning can help save on your water and energy bill, not to mention help the environment! BY JENNY ENSLEN STUBBS
There’s no denying we are dependent upon the land and its resources. By living a sustainable lifestyle, we can reduce the need to use our own resources and, at the same time, use less of nature’s resources, too.
USING RECYCLABLE BAGS
COMPOSTING
Do we really have to spell this one out? Without question, there are countless reasons we should use recyclable bags when shopping. For one, plastic bags pose a devastating threat to the ocean and its inhabitants. Plastic bags do not decompose (at least for an estimated 1,000 years), and there are an alarming number of non-renewable energy resources used to make them. And, believe it or not, paper bags aren’t much better. The number of trees used to make paper bags is slightly disturbing and, let’s face it, we Southerners love our trees and our Gulf.
Have some leftover lettuce, egg shells, coffee grounds? What about last Sunday’s newspaper or that pile of leaves building up on the lawn? Compost it! Composting allows a household to generate less waste by using biodegradable materials to form a healthy pesticide-and herbicide-free fertilizer that improves plant growth and quality while restoring nutrients to the soil. For an easy tutorial on how to get started, visit
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HowToCompost.org.
GreenerChoices.org.
Make Your Own Laundry Detergent There are many different ways to make your own laundry detergent. Here is one recipe to get you started: 2 1/2 Gallons of Hot Water 1 Soap Bar (Grated) 3/4 Cup Washing Soda 3/4 Cup Borax 2 Tablespoons Glycerin 1. Melt the grated soap over medium-low heat topped with water; stir until melted. 2. In a large pail, pour 2 1/2 gallons of hot water, add melted mixture, washing soda, borax and glycerin. Mix well. 3. Use 1/2 cup per full load.
EAT SMART If you eat meat, try to eat less of it by adding one meatless meal a week. Not only is meat expensive, eating it too often can be unhealthy. According to Door to Door Organics, a grocery delivery program, Americans eat 50 percent more meat each day than the recommended daily amount. When you do buy meat, try to buy locally raised and/or organic meat, eggs and dairy to help keep money in your local economy. In fact, try to buy local whenever possible. 9
the
Dish
S Sodium can be found naturally in food but is more frequently added to foods to enhance flavor and preserve freshness. Food suppliers benefit from processed foods because these items have a longer shelf life (the amount of time given before a food is considered unsafe for consumption and should not be sold). Examples of processed foods include cured meats, frozen meals, snack foods and canned goods.
The 2010 Dietary Guidelines for Americans recommended reducing sodium intake to 2,300 milligrams per day for the average American. To put that into perspective, 2,300 milligrams of salt is approximately one teaspoon. The Dietary Guidelines encourages further sodium reduction to 1,500 milligrams for Americans who fit at least one of the following criteria: age of 51 years or older, African American ethnicity, or pre-existing diabetes, hypertension or chronic kidney disease.
Americans are estimated to consume approximately 3,400 milligrams of salt each day. Salt can also be hidden in other sources. Sauces, seasonings and beverages can contribute to a large
Limiting sodium intake could potentially help slow dete-
portion of daily sodium intake. A topic currently
rioration and preserve our vessels and organs. Incorporat-
trending in the food industry is the benefit of sea salt.
ing a variety of fresh foods and limiting the consumption
The use of sea salt is becoming increasingly popu-
of processed foods and beverages can greatly decrease
lar with its more profound texture and flavor, but its
our daily intake of salt, thereby improving overall health.
health claims can be quite misleading.
SNEA K Y SODIUM
How Much Is
Too Much? We all know sodium is an essential part of our diets. But if we aren’t careful, too much sodium can produce some very harmful effects.
BY ANNA PATTERSON, RD, LD
Salt is a major component of many popular foods eaten in the typical American diet. But the excessive amount of salt Americans consume has become a major health concern. Salt, or sodium, is essential for the body. But how much is too much? And what’s so bad about salt? Sodium is both a mineral and an electrolyte, taking part in several important functions within the body. It helps control blood volume and blood pressure and also manages the body’s fluid and electrolyte levels. In addition, our nerves and muscles rely on sodium to help them work.
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Unlike table salt, sea salt is not processed and provides several other minerals, such as magnesium, calcium and potassium. Nevertheless, it still contains the same amount of sodium as table salt.
Excessive salt intake has been shown to negatively affect various parts of the body. It can contribute to elevated blood pressure, along with decreased function of various organs. Increased levels of sodium in the blood can cause blood vessels to hold onto more water, causing blood pressure to rise. High blood pressure can gradually stiffen arteries and strain weakened blood vessels, potentially causing multiple problems. A blood vessel in the brain that opens and leaks could result in a stroke. Elevated blood pressure can damage blood vessels to the kidneys or heart, eventually leading to failure of one or both of these organs. Impaired or ruptured blood vessels in the eye could lead to blindness. The effects can vary, yet each could be detrimental to the body. Need we say more?
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the
Dish
S
1) It is versatile. Make a batch and use it as a base for pizzas, a sauce for pasta (it really dresses up plain cheese ravioli) or a delectable dip for bread.
Basil Pesto
2) It is E-Z. When we say it is simple to prepare, we aren’t exaggerating. It takes about five minutes and a food processor. The ingredient list is short, too; it includes fresh basil, which is readily available in almost any grocery store, and, to borrow some imagery from Geico, a caveman could grow it.
2 cups fresh basil leaves, packed 1/2 cup freshly grated Parmesan-Reggiano or Romano cheese 1/2 cup extra virgin olive oil 1/3 cup pine nuts, toasted
3) It is yummy. While there are multiple variations on this theme, classic basil pesto is a great place to start. Here’s how you do it.
(Just pop them in a non-stick skillet for a few minutes over medium-high heat. The instant you start to smell them, they are done.) 3 medium garlic cloves, minced
É
Salt and pepper to taste Put the basil and nuts in your food processor and pulse a few times.
Presto
Whip up this Italian favorite for major flavor in a flash. It’s quick, easy and delicious. You can use pesto from a jar. If it’s all you have on a desert island or, if, after a nuclear apocalypse, only you and it survive. These may sound like dire scenarios, but there’s really no other reason to use the jarred stuff. Fresh pesto is easy to make and tastes so much better, it is as if it is a wholly different thing. In saying all this, we’re assuming you’re already a big pesto fan. But if you’re not, let us tell you why you should be.
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Then add the garlic and cheese, and pulse a few times more to get a fine chop on all ingredients. Next, with the processor running, slowly pour in the olive oil. Scrape down the sides and pulse a few more times to get everything mixed well. Add salt and pepper to taste and eat up!
Mix It Up
More Bang for Your Basil
Grow Your Own
You can tweak the basic recipe to match your mood. Swap walnuts for pine nuts. Or use cilantro instead of basil (great for grilled fish!). You can add lemon or lime juice (or both) to any variation. Same thing goes for red pepper flakes; toss in a pinch and spice things up.
If you have a bunch of basil, make a bunch of pesto. It keeps for a few days in the fridge, but you can portion it out into ice cube trays, freeze it and then bag the cubes in freezer bags. Done this way, it will keep for up to six months in the freezer.
You can grow basil outside, but to enjoy it year round, plant it in a pot indoors. Place a cutting in a cup of water, and when tiny roots start to show, move it to your container filled with soil. It needs plenty of light, so put it in a sunny spot. And if you see any yellowing on the leaves, you could be overwatering.
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to
Life
F. Facing Rather Than Fleeing. It’s important to deal with the stress as it comes, as opposed to letting it compound.
A. Altering Perception. In other words, mind over matter. When a cancer patient has pain coupled with anxiety, the pain can actually become worse.
MANAGING STRESS WITH BRE AST CANCER
Stanford University’s Center on Stress and Health is discovering new ways to understand the stressors of breast cancer and the ways to diffuse them during and after treatment.
But by using mind-calming techniques, such as selfhypnosis, treatment of the pain and anxiety becomes much more manageable.
T
he stress of cancer can be physically and psychologically felt in a myriad of ways.
Whether it is wading through treatment options, dealing with the side effects of those decisions, social concerns, financial concerns or threat of relapse, “the ways in which people cope with these stressors, and their resources of emotional support, can have profound effects on their quality of life and potentially on the progression of their disease,” according to Professor David Spiegel, M.D., of the Stanford University School of Medicine. Life can be difficult enough without having to deal with the trying effects of breast cancer. It is only natural that stress, anxiety and depression should follow such a devastating diagnosis. The good news? Dr. Spiegel also points out that due to better screening and treatments, over half of all breast cancer patients will not die of their illness. Yet it’s unquestionably about so much more than numbers and statistics. Understandably, the symptoms of cancer and its treatment can oftentimes leave the patients with feelings of hopelessness, fatigue, sleep disturbance and loss of appetite, leading one to assume the evidence of depression may not be as severe, even when it actually is. But the Stanford Center on Health and Stress has been hard at work determining how much of a role stress plays in the survival of those stricken with cancer. In fact, they’ve even come up with an acronym to sum up stress management for breast cancer patients. You ready for this? It’s F-A-C-E-S. FACES.
The stress that accompanies breast cancer can complicate the course of the disease. Taking it head–on and learning to understand and effectively deal with the stress can substantially help combat the cancer. BY JENNY ENSLEN STUBBS
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C. Coping Actively. Dr. Spiegel points to the serenity prayer which reads, “Lord, give me the courage to change what I can change, the grace to accept what I can’t, and the wisdom to know one from the other.” He suggests the key is to find the aspect of a particular stressor that can be controlled and control it. Deciding what the next step will be helps to control the stress, which will allow one to feel less helpless.
E. Expressing Emotions. To put it simply, emotions should act as a help and not a hindrance. “We have our emotion system to get our attention,” says Dr. Spiegel. “So if something is making you fearful, angry or sad, the thing to do is use that emotion as a useful alarm system.” Sharing your feelings and expressing your emotions lead to more efficient processing of the emotions being felt.
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S. Social Support. Giving and receiving help as a cancer patient and/or survivor becomes much easier through the help of strong social support networks. Thankfully, breast cancer is not nearly as stigmatized as it used to be, but communication with family and friends continues to be crucial.
Source: Breast Cancer Connections June 2009 Newsletter, “Stress and Breast Cancer,” by David Spiegel, MD
Sue Brannan Walker is the Stokes Distinguished Professor of Creative Writing at the University of South Alabama and Poet Laureate of Alabama from 2003-2012. An award-winning poet, she has also published numerous critical articles, short stories, non-fiction pieces and dramas. A critical book on ecology in the work of James Dickey is forthcoming this spring from Mellen Press.
to
Life
LESSON ONE: FIGHT
Breast Cancer is an instructor, a drill sergeant who talks in military terms. I am a 17-year breast cancer survivor. I have learned to never give up.
Lessons Learned I Have
But what about a gem turning up in the crop of a goose? Well, go read Sir Arthur Conan Doyle’s twelfth story in “The Adventures of Sherlock Holmes” entitled “The Blue Carbuncle.” On particularly trying days when I was undergoing chemo (I called them “flat-backing” days), I would go to bed, listen to music and read a good book. It wouldn’t be long before I’d forget about me — and I would feel better. It is important to counter bad with good. My grandmother used to say the darkest hour is just before the dawn. Scarlett O’Hara said, “Tomorrow is another day.”
“Hup 2,3,4. Dress it up 2,3,4!” Today is September 23, 1779, and the American Revolution is raging. Captain John Paul Jones writes Ray de Chaumont a letter: “I have not yet begun to fight,” he says. Me either. I may be battling breast cancer, but I’m ready to duke it out.
It is true that a support group is important when a woman is diagnosed with breast cancer. But what was especially important to me was correspondence with a friend, Massachusetts poet Margaret Robison. She had suffered a stroke and was learning to speak again by reciting and writing poetry. I was undergoing chemo. We would e-mail each other “Three Good Things” that happened each day. Some days it was hard — but always, when I thought about it, when I looked, there would be a gem — a carbuncle — in the crop of a goose. I still value the “Three Good Things” lesson that Margaret and I shared and try to find something to appreciate each day — a telephone call from my son, a letter from a friend and laughter — like last week when I burned what would have been a delicious pecan pie. “Blackened pie!” I said to my writing group. We scraped off the top layer, and it was Pecan Crumble. Sonya said, “It sticks to your teeth, but it’s tasty!”
Hip! Hup! Listen. Another lesson. It is June 1, 1813, middle of the War of 1812. Captain James Lawrence is wounded in battle, but he tells his men: “Fight faster! Don’t give up the ship.” Okay, so I’m battling breast cancer, but I won’t give up. I won’t. Attention: the despot calls. It is August 5, 1864, the Battle of Mobile Bay during the Civil War. Rear Admiral David Glasgow Farragut learns the bay is mined, but he says to ignore the torpedoes. Breast cancer feels a lot like being torpedoed, but the lesson is, as the admiral said: “Full Speed Ahead.” What I have learned regarding breast cancer, what I learn each day of my life, is that this disease will not defeat me. It will not daunt my spirit. I have met the enemy. I am a survivor — but more than just survived; breast cancer has graced my life. I have accomplished more in the years since my diagnosis than ever before, for every day is a gift.
LESSON THREE: FIND THE LOVE Mirror Mirror on the Wall. Indeed, I am the fairest. I tell myself, I am beautiful. I tell my body how fine it is, tell it how we’ve been together on a journey for many years. “Great Praises,” I say. How many companions are at your side every day throughout your life?
LESSON TWO: FIND THE GOOD; USE IT TO FIGHT THE BAD shares her wit and wisdom Alabama’s poet laureate and breast cancer survivor Sue Brannan Walker breast cancer. They’re fighting to limited not are on a topic she knows all too well. But her lessons s facing. ourselve find good advice and positive reinforcements for any battle we
BY SUE BRANNAN WALKER
Breast Cancer is an insult, even if elegantly veiled. It is an assault to the body — and worse than a blue carbuncle. “What?” you say. “What is a carbuncle?” It’s a bright red gem like a garnet cut en cabochon, a gem that’s been cut and polished. Could it be that breast cancer is like a gem? That I am the gem — cut and polished? Sherlock Holmes tells the story of a blue carbuncle found in the crop of a dead goose. A blue carbuncle, the story goes, is “remarkable in having every characteristic of the carbuncle — except that it is blue instead of red.” Nevertheless, the carbuncle, red or blue, is deemed a gem!
I have learned the importance of loving ourselves. I call my scars, wrinkles and splotches marks of distinction. I wear them like the badges great generals wear on their chest, and I sing like Christina Aguilera: “Every day is wonderful. I am beautiful in every single way.” Laughter is beautiful, too, and my granddaughter’s smile, my grandson with an alligator hat on his head, and my children, their voices on the phone, our visits together. I look in the mirror. The sun, shining in the window, is reflected in my face. I am blessed.
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outside
AL
Four
fun
The underlying theme of standard New Year’s resolutions like “eat right” and “exercise more” is “get healthy,” and while these are laudable goals, don’t underestimate the role that fresh air and sunshine can play in a healthy lifestyle. And not just for you — for your whole family, too. You don’t even have to go very far to find a host of activities in the great outdoors. Our own state is full of still-wild and natural places begging for you and yours to come play all year long, and much of the fun is free. So add “become a freshair family” to that resolution list, ditch the remote control and tablets, and get outside.
Seasons of
at Alabama Parks
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BY JENNIFER STEWART KORNEGAY
take the tots
WINTER GO HERE: The Bon Secour National Wildlife Refuge, Gulf Shores, www.fws.gov/bonsecour
FALL GO HERE: Cheaha State Park, Delta, www.alapark.com/cheaharesort
DO THIS: Hike
DO THIS: Explore a maritime forest
DON’T MISS: The rustic stone struc-
DON’T MISS: The gators Part of the country’s network of national wildlife refuges that is 545 strong, Bon Secour means “safe harbor” in French and is just that for many species of both plants and animals. The refuge contains 7,000 acres of wildlife habitat for migratory birds, nesting sea turtles and the endangered Alabama beach mouse. These protected lands in and around Gulf Shores boast a unique feature — the last intact dune ecosystem in the state. When you see these dunes, you’re looking at remnants of what the entire Alabama Gulf Coast used to look like eons ago; walking the nature trails here is like walking back in time. Bon Secour is a bird-watcher’s paradise, with more than 370 different species flying in and out during the migratory season, including several species of hummingbirds, peregrine falcons and bald eagles. But you can also observe loggerhead and Kemp’s Ridley sea turtles as well as red and gray foxes, coyotes and armadillos. And you can discover all Bon Secour has to offer on its well-maintained trails. You’ll trek through maritime forest on your way to huge 30-foot dunes before you reach the Gulf. If you hike at dawn or dusk, you have a good chance of getting lucky and spotting a bobcat or a fox. And the one refuge resident you really don’t want to meet up-close-and-personal on a trail is still the one most people would like to see. If you’re after an alligator sighting, try Mobile Street, a drivable road that goes down toward the beach. You’re more likely to see one there, and you can take a nice, long look from the safety of your car.
tures built by the Civilian Conservation Corps (CCC) in the 1930s
SUMMER GO HERE: Cathedral Caverns State
Park, Woodville, www.alapark.com/cathedralcaverns
it’s
DO THIS: Chill out
wild
DON’T MISS: The Goliath formation Ready for a deep discovery AND temps in the comfy low 60s? Check out Cathedral Caverns and marvel at an awe-inspiring landscape — underground. Journey down into and under Gunter Mountain through the caverns’ 125-foot-wide, 25-foot-tall entrance. A well-lit path leads you to mammoth geological formations created inch by inch, over centuries.
SPRING GO HERE: Palisades Park, Oneonta, www.blountcountypark.com DO THIS: Rock climb or just ramble around DON’T MISS: Marine fossils embedded in the sandstone and limestone rocks Dubbed “Blount County’s best kept secret,” this little park on the tail end of the Appalachian foothills has big boulders and expansive, scenic views off the edge of Ebell Mountain. The county-owned Palisades Park is small by state and national park standards but still offers 80 acres of rock y recreation that has become popula r with rock-climbing enthusiasts around the state and beyond. It has over 90 routes and approximately a quarter mile of bluff side as well as 60- to 20
In need of a natural high? Travel to Cheaha State Park, which includes within its borders the peak of Mount Cheaha; at 2,407 feet, the summit is Alabama’s highest point, hence its Creek Indian name meaning “high place.”
70-foot cliffs at a 1,300-foot elevation. If you’re interested, you’ll need a permit, available at the park office and online. The website also offers links to some climbing groups and climbing outfitters in nearby Birmingham. If you’re not a climber, this spot is still definitely worth a visit. It’s a perfect place for a picnic or leisurely stroll along its eight nature trails. A walk along the ridge promises some stunning overlooks, but there are also steep drops and uneven surfaces, so watch young children diligently.
Year after year, visitors to the caverns are surprised by the raw natural beauty and sheer size of the craggy, bumpy wonders within, as well as the cave’s immense expanse. Cave tours are offered daily and give insight on treasures like Mystery River, Big Rock Canyon, The Frozen Waterfall (one of the largest flowstones in the world) and Stalagmite Mountain. Follow the park’s motto to ensure the perfect trip for you and those that come after you: “Take nothing but pictures. Kill nothing but time. Leave nothing but footprints.”
If you’ve got very little ones in tow, some of our suggestions might be too rigorous for your family. But there’s so much more to see and do outside in Alabama. Check out these more toddler-friendly alternatives and visit www.alapark.com for more ideas. Lake Guntersville State Park. On the banks of the Tennessee River in Northeast Alabama, this park overlooks the 69,000-acre Guntersville Reservoir and has more than 6,000 acres of natural woodlands, and access to the lake for boating and other watery pursuits. Chewacla State Park. This 696-acre park just four miles south of Auburn has a 26-acre lake, playgrounds, hiking trails, a modern campground, picnic areas and newly renovated cabins. Nearby Auburn University makes Chewacla a great place to stay on football weekends. Wind Creek State Park. On the shores of lovely Lake Martin, this park has the largest state-operated campground in the United States with 626 sites, and 187 of them are waterfront. There’s also a marina and a camp store.
60°
in the summer
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Cheaha was one of the state’s first parks and opened in 1933. Its 2,799 acres are in virtual seclusion, meaning you’ll really feel the call of the wild here, and one of the best ways to get back to nature at Cheaha is hiking its multiple trails. Wooded hamlets, rocky outcrops and even a few waterfalls provide scenic splendor around every bend. Bald Rock Trail is an easy hike, while the Lake Trail is a little more strenuous. Pulpit Rock Trail leads to a lofty perch with breathtaking vistas awash in the blazing colors of autumn. There’s even a handicap-accessible boardwalk trail at the park. The park is also surrounded by the 280,000-acre Talladega National Forest and has trailhead access to the forest’s Odum Scout Trail, which traverses 11 miles of eastern deciduous and pine forests, as well as the 110-mile-long Pinhoti National Recreation Trail. If you’re up for even more activity, in addition to hiking, you can enjoy biking, fishing and horseback riding at Cheaha, too.
lean
Loves
BIG & BOLD
COUNT ON IT
GET AN EYEFUL OF THESE PRODUCTS AND PLACES WE LOVE.
Gear PRODUCTS &
JUICY GEM
Stay in contact while on the go with The Mophie Juice Pack Universal Boost. With this lightweight, compact and portable power source, you can easily keep your iPhone or iPod charged, anywhere, anytime. Available at Mountain High Outfitters, Birmingham and Huntsville.
Keeping track of your progress (and looking cool doing it) takes minimal effort, thanks to the Nike + SportBand. This slim, stylish watch is light on your wrist, and the accompanying sensor slides comfortably in your Nike + ready shoes and sends info on distance, pace, time and calories burned right to the watch’s easy-toread display while you run. Link it to nikeplus.com to join group challenges. Available at Kinnucan’s, Auburn and Montgomery.
TIMEX’s Weekender watch collection is all about timeless casual style. Choose from neutral bands or go for vibrant colors and playful stripes. All are complemented by a classic watch face in white, gray or black that features TIMEX’s Indiglo night light and a scratch-resistant lens. Available at Kinnucan’s, Auburn and Montgomery.
kinnucans.com
kinnucans.com
mountainhighoutfitters.com
LIGHT IT UP
“It gets dark too early,” is not a valid excuse for putting your outdoor exercise on hold in the winter months. Keep moving and stay safe with these lights for your bike and your body. The Nathan LED Safety Strobe securely clips on your waistband, sleeve or hat. The Bontrager Glo and Ember USB rechargeable light set allows strobe or steady beam-settings to alert others of your presence with a 270-degree radius. Easily rechargeable via USB port, these lights attach to almost any part of your bike or helmet. Both available at Montgomery Multisport.
montgomerymultisport.com
HANGING OUT
Kick your feet up and get some rest after that long hike in the very light and perfectly portable Singlenest Hammock by Eno. Pull this handy-dandy hammock out of its soft-ball-sized stuff sack and relax. It comes in several fetching color combos, too, like orange and grey and teal and khaki. And if you’d like to share your downtime, go for the Doublenest Hammock. Available at Alabama Outdoors stores across the state.
alabamaoutdoors.com
NO EQUIPMENT? NO PROBLEM.
Alabama Outdoors offers a great rental program that lets you rent camping gear like tents, packs, sleeping pads and more. It’s a great way to try before you buy, and you can even apply your rental fees toward the purchase of a brand new piece of equipment. Plus, with locations all over the state (Huntsville, Trussville, Florence, Montgomery, Homewood, Inverness, Tuscaloosa and Mobile), it’s convenient, too. Visit alabamaoutdoors.com to find out more.
in
Balance
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Bring Life to Your Work!
The daily
grind
People who enjoy going to work tend to have a higher morale and show more loyalty to their employer, which unquestionably benefits their workplace!
Balancing your professional life with your personal life is not an easy task. But by working hard to make the most of your time, achieving what’s been deemed the “work-life balance” is definitely within your reach.
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“There’s no such thing as work-life balance. There are work-life choices, and you make them, and they have consequences.” -Jack Welch, Former CEO of GE
WebMD.com offers five strategies for creating a better work-life balance:
Despite the nostalgia for eras gone by, balancing work and life has never been an easy task. But with the technological revolution, a slumped-over economy and other factors, boundaries have become much blurrier and maintaining a work-life balance is an even more difficult task.
1. When creating your schedule, proactively build in downtime. While taking a look at the week ahead, be sure to plan quality time with family and friends.
2. Activities that zap your time or energy should be eliminated. In other words, don’t waste your time! Use your time doing things that add value to your life.
If you’re having a hard time juggling work with your personal life, know you’re not alone.
According to Aon Consulting, a staggering 88 percent of employees in America say they do, too. But that’s not the only stunning statistic:
3. Consider outsourcing as many errands or chores as possible. Could you order stamps
online? Get groceries delivered instead of picking them up? Hire someone to cut your grass? Find ways to save as much time as possible, even when it may cost a little more. After all, time is money.
The U.S. Government reported that since 1969, family time for a working couple has shrunk an average of 22 hours per week.
4. Get your motor running! Even if it means
waking up earlier or cutting something else out of your schedule, studies have shown people work more efficiently, have more energy and are more alert when they exercise on a regular basis.
The Families and Work Institute reported that nearly 50 percent of all workers in the U.S. feel overwhelmed by a growing number of longer working hours and more tasks in their job.
5. It’s time to relax. No matter how small, take
time to recharge. If we build in more activities that are important to us, we won’t feel so overwhelmed or get burnt out quite as easily. 24
BY JENNY ENSLEN STUBBS
According to the Labor Project for Working Families, at least 42 percent of employees have a responsibility for children under the age of 18. A study by the Society of Human Resource Management revealed that among the 89 percent of Americans who say work-life balance is a problem, 54 percent called it a “significant” problem. Interestingly enough, the same study found that 51 percent of workers say their work-life balance has not changed because of the recession.
ParentFurther.com, an off-shoot of the Search Institute, suggests that we “work for a change” in our jobs to help balance our work and family lives. The website offers tips to help make our workplace more family-friendly. Talk to human resources about creative strategies to help you find greater balance so you stay focused and successful in fulfilling your responsibilities, e.g., working from home once a week or coming in and leaving early to mirror your child’s school schedule, etc. Once you’ve brought a plan to the attention of human resources, ask them to suggest ways to introduce the changes to your supervisor.
When possible, take your child to your workplace so he or she will know where you work and will see the family mementos you’ve placed around your work space.
Decorate your office, desk or locker with your child’s drawings and paintings, as well as pictures of him or her.
Become familiar with your company’s work-life benefits, policies and resources.
Would you like to hear something encouraging now? Work-life balance isn’t out of reach. We must consider the cost of work. With an ever-growing workload, it can be incredibly tempting to stay at work for longer periods of time. Sometimes it’s even required. But if we consider that working more comes at a cost to our home life, we are more likely to proactively avoid allowing it to take over. Realistically, balancing the demands of our career with our personal life will always be a challenge. But if we stay aware of how we are spending our time, periodically give ourselves much-needed breaks and surround ourselves with a good support system, chances are we’ll get much better at it.
If you are a supervisor, take steps to help make your workplace more family-friendly, while encouraging others to do the same.
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ON THE MOVE
KEEP YOUR HEAD IN THE GAME
It all began in1990 when the Calhoun County Commission and City of Piedmont purchased 22 miles of the rail line corridor. The awarding of several grants allowed the city, and then adjacent cities, to buy more land and pave the trail. Chief Ladiga Trail is the state’s first extended rails-to-trails project, and it is named for a Creek Indian leader.
Ticket to
Ride
Many of us grew up not being required to wear a bike helmet. While we don’t think twice about putting one on our kids, plenty of adults still ride without them. But here are a few facts that should make you reconsider heading out sans helmet.
On any given weekend, you’ll find serious cyclers riding right past kids with training wheels and folks out walking their dog. Most riders pick a comfortable pace and stop often to snap photos along the way or for a quick bite at one of the picnic tables scattered along the route. Biking the Chief Ladiga Trail is a great way to explore previously unseen (unless you’re a train engineer) parts of our state, and with only a slight grade (the 3 to 4 percent used on rail lines), the path stays fairly flat, with a few gentle hills, the entire way.
From beginners to experts, bikers have a new trail to traverse, one that travels through some of North Alabama’s most scenic splendor. And you won’t need a ticket to enjoy this ride: it’s free.
According to the Mayo Clinic, if you fall from your bike, a helmet takes the force of the blow — instead of your head. Although collisions with cars or other vehicles are likely to be the most serious, even a low-speed fall on a bicycle path can be dangerous. Wearing a bicycle helmet is the most effective way to prevent a lifethreatening head injury.
The Trail’s far eastern end also connects to Georgia’s Silver Comet Trail, and if you’re looking for a really long ride, all together, the two trails encompass 100 miles, making them the longest paved trail in the country.
The rail lines that crisscross our country were once bustling and busy with train traffic. In the last few decades, though, many have fallen out of use, yet the tracks, and the nice cuts they make through the countryside, still remain. A program called Rails to Trails is taking advantage of these areas, transforming them into, you guessed it, trails for walking and biking.
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They’ve come a long way baby. Today’s bike helmets are not the hot, itchy, cumbersome things they once were. When you select one that fits properly, it’ll be cool and comfy, and some feel like they’re barely there.
KNOW BEFORE YOU GO Wear layers so you can adjust to the changes in temperature.
If you don’t have one already, get an app like RunKeeper for your smartphone to calculate your mileage, time and speed.
Buy a bike bag (that attaches to your handlebars) for carrying your camera and phone. Look for one with a clear pocket so you can stow your trail map and easily see it.
One such path is the 33-mile Chief Ladiga Trail, located in Cleburne and Calhoun counties and running through Piedmont, Jacksonville, Weaver and Anniston. Its paved surface offers an easy ride devoid of car traffic for all cycling levels, and in some places, the surrounding scenery, i nclud i ng wet la nds, st rea m s, forest s, farmlands and a horizon filled with rolling hills and mountains, is simply stunning. You’ll pedal through Jacksonville State’s Campus, over Terrapin Creek and through portions of the beautiful Talladega National Forest. There’s even a little “bamboo forest” south of Jacksonville whose shade is quite enticing.
If you’re going all 33 miles (or more), make sure you know enough basic bike maintenance to put a chain back on or tell if your tires need air.
Start your Chief Ladiga Trail ride at any one of the below access points and remember to follow the rules posted at each point.
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Michael Tucker Park 1 Anniston: (parking, picnic facilities and restrooms) Weaver Municipal Complex 2 Weaver: and Park (parking and restrooms)
TAlLADeGA NAtIOnAL FoReSt
On the Chief Ladiga Trail (and many others), helmets are required. 27
(south): Jacksonville Recreation 3 Jacksonville Center (parking and restrooms) Jacksonville State University: JSU Information 4 Kiosk and Fountain (parking) (north): Germania Springs Park 5 Jacksonville (parking, picnic facilities and restrooms) Piedmont (south): Piedmont Sports Complex 6 (primitive camping by reservation through the city) 7 Piedmont: Downtown area (parking and shopping) (north): Eubanks Welcome Center 8 Piedmont (parking, information and restrooms)
F O R WA R D M O T I O N
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BY MICHELE OLSON, PHD, FACSM, CSCS MicheleOlsonPhd.com
function Form Follows
Functional fitness isn’t just an exercise gimmick. It’s a way to train your body to tackle realistic, day-to-day situations.
Here are just a few examples of common daily activities that functional training can improve.
climbing stairs carrying groceries picking up heavy little ones
Want toned arms (who doesn't)? While we’re not saying to abandon free weights, a seated biceps curl might do very little to improve your ability to lift a box or bag of groceries. Not to mention, your arms are getting a great workout, but the rest of your body remains inactive. Functional Movement conditions the body for common daily activities – walking, lifting, bending, reaching – without pain or injury. Or losing your breath.
Many functional exercises can be done anywhere, anytime and don’t require expensive equipment.
Yoga is grounded in functional movement. As shown here, the Warrior II and III poses improve both functional strength and balance.
The Warrior II pose strengthens and stretches the legs, ankles, shoulders and arms.
your golf swing É
Because life happens outside of the gym.
royal G E T THE
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The Warrior III pose tones the abdomen and improves balance and posture.
An exercise like the modified cross-chop, pictured here, better mimics how you would use your biceps muscles — along with your legs, hips, core, shoulders and arms — to lift a box up to carry it up a set of stairs. 28
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skin
Deep
S
Citrus
We all know that eating fruits like lemons, oranges and grapefruits is beneficial to our insides, but the oils found in their peels — the parts we usually toss in the trash — can benefit our outsides, too.
SUPP OR T
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Y LIP SERVICE Give your pout a perk-up with this soothing stuff. Its tangy aroma is addictive. Burt’s Bees Refreshing Lip Balm with Pink Grapefruit. $3. Get it at CVS stores and online at burtsbees.com.
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Y IN A FLASH Get glowing quickly with this intense resurfacing facial peel powered by lemon. Your skin will look tighter, brighter and toned. Ole Henriksen Lemon Strip Flash Peel. $48. Get it online at sephora.com.
LEMON-AID
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Grab a few things from the pantry and harness the goodness of lemon with this simple DIY scrub.
FRESH FACE
MORNIN’, SUNSHINE
1/3 cup olive oil
Wake up all your senses in the shower. Burt’s Bees’ Extra Energizing Citrus & Ginger Body Wash uses citrus oils to clean and invigorate all over. $8. Get it at CVS stores and online at burtsbees.com.
2/3 cup sugar or kosher salt (see note)
Y
Neutrogena knows skin, and the company’s Pink Grapefruit Foaming Scrub offers a pretty pink way to treat mild to moderate acne without excessive drying and is made with 100 percent naturally derived grapefruit extract. $7.49. Available at CVS stores and online at neutrogena.com. 30
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HUNTSVILLE
January 18-Feb 27
GO & DO
Dog Days of Winter, at the Botanical Gardens
hsvbg.org
CHECK OUT SOME OF LEAN’S FAVORITE OUTDOOR EVENTS THIS SEASON.
LAKE MARTIN
February 23
Juice of 1/2 a lemon
Russell Forest Run at Crossroads
1 tablespoon lemon zest In a small container, stir together the oil, sugar, lemon juice and zest. Store with a lid in a cool, dry place. Use on hands, feet and anywhere else on your body that’s begging for some hydration and exfoliation. Note: We recommend using sugar if you plan to use this scrub mainly on your hands, as skin there is thinner. If you want it for your feet or elbows, use a coarse salt. You’ll get a deeper scrub.
RussellForestRun.com
BIRMINGHAM
February 15-17
COLUMBIANA
MONTGOMERY
March 1-3
Mercedes Benz Marathon Weekend Marathon, 5k & Kids Marathon
April 20
Becoming an Outdoors Woman
Walk of Life For Breast Cancer
MercedesMarathon.com
OutdoorAlabama.com
JoyToLife.org
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trail
Blazers
S
If you look up the word “dauntless” in the dictionary, you might just find the name Brian Hicks listed there.
“You’ve got to have bigger reasons [than winning] for doing what you do.”
DISTANCE animal, so he quickly put his rifle back in the case, fully loaded, before trying to track him. Months later, when he reached into the case to clean the gun, the rifle went off and shot a hole through his foot.
Brian Hicks of Montgomery knows what it means to keep his head up in the face of adversity, despite the fact that he lost a foot as a result of a series of unfortunate events
Over the next three years, Brian underwent a series of grueling surgeries to repair the nerve damage in his foot. Finally, in 2001, doctors had satisfactorily rebuilt the foot and he was able to pass his Army PT exam. The following year, he received a promotion to 1st Lieutenant, and it seemed, at last, that his life was back on track. However, Brian would soon face his greatest challenge.
that took place between 1998 and 2002. Through it all, he never lost the most important thing to him, his faith.
In 1998, Brian was on top of the world. He held a degree from Auburn University in engineering, had a beautiful wife and two young sons, was deacon of his church and was looking ahead to a promising career in the Army. By all accounts, Brian had it made. But one day he discovered that God had a sense of humor, as he says, when his life as he knew it changed forever. It happened as he prepared to clean his 30-30 rifle. A few months prior, he had been out hunting in a kudzu field when he spotted a bobcat lurking nearby. The cat showed signs of aggression that caused Brian to have to shoot at him. His goal was to only scare him away, but he was afraid he might have hit the BY BRENDA ROBERTSON DENNIS
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Shortly after being deployed to Iraq in 2002, he was in a Humvee accident that reinjured the same foot. This time, the nerve damage was irreparable and eventually led to his exit from the Army in 2004 and total amputation of the foot in 2008. “I had convinced myself that I was doing everything right”, he recalled. “I thought I knew it all and that I had absolutely everything to do with where I was in life. But when you get knocked back down to zero, you start reexamining everything.” Ultimately, it was Brian’s faith that would carry him through to the next phase of his life and fill him with a purpose much greater than he could have ever imagined or hoped for.
During the rehabilitation process, Brian’s doctors were very particular about what he could and could not do because of the electrical implant that had been installed to interrupt nerve signals to his brain and stop the pain. At first, all he could do was swim to get his exercise. But soon he added biking and, once he was fitted with the proper equipment, running as well. “I started thinking when I was going through rehab,” said Brian, “about some friends I knew that were on the Team USA Triathlon Team for Paralympics. I thought, maybe that would be kind of cool to try.” He began to train and made some tough choices about his diet, slowly over time cutting out the things that hindered his strength and speed, such as burgers and pizza. As time went by, he became stronger and began racing steadily on the national and international level.
As of this year, Brian has competed in 32 triathlons across the world and has won a World Championship. Most recently, he competed in New Zealand, but he almost didn’t make it to the starting line. After traveling many hours to get there, he spent the next two days sick in his hotel room, unable to keep any food down because of what his doctors determined to be food poisoning. “I didn’t go all the way to New Zealand, with sponsors paying money to get me there, just to let them down”, he said. “At the start line, I felt horrible. But I started praying hard.” In spite of his illness, and the fact that he had to swim in the ocean for the first time during a triathlon, Brian had one of his best races ever, coming in 12th out of 109 competitors and setting a personal best for speed.
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At the age of 41, Brian is looking at the Olympics in Rio in 2016 with a tentative eye. He knows that he and others, like South African Olympic Gold Medalist and double amputee Oscar Pistorius, have gone the distance when it comes to breaking down barriers for Paralympic athletes everywhere. But even though he has proven to himself and to others that he is a formidable competitor in the world of Paralympic Triathlons, it is not even remotely about winning for him. “People come up to me all the time and ask how I can do this,” he said. “It opens the door for me to talk to them about my faith. That’s the reason I race. I’ve got a stack of medals at home, but the way I figure it, you’ve got to have bigger reasons for doing what you do.”
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