RVL Fall 2011

AUTUMN ISSUE SEPTEMBER 2011

RVL Magazine

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RVL Magazine

Sunday, Sept. 18, 2011

Sunday, Sept. 18, 2011

Letter

RVL Magazine

from the editor Welcome to the autumn edition of RVL Magazine! This month, we’re focused on a long-awaited fall. More specifically, we’re talking about football and all the glorious things that go with it, hunting as it relates to fashion, and even a little dance.

In our cover story, reporter Adam Sweeney explores what all the fuss over the Big Green Egg is about, and offers a recipe for pizza that will take your tailgating to a whole new level. He also weighs in with tips for preparing children to excel in sports courtesy a local nutritionist.

Meanwhile, reporter Lindsey Williams — who, like Sweeney, was married this summer — writes about the Ozark Mountain Whistle Pigs, a fun group that deserves attention not only for its approach to supporting those Hogs, but also for its charitable bent.

Williams also takes a tour through the surprisingly fashion-forward clothing now being offered by a few local outdoors stores, and talks with a former Miss Tech, Paige

Fisher, nee Cooley, who moonlights as owner/operator of All That Dance. Dare I suggest her course offerings might be appropriate fun for those who’d like a little less contact that than offered on the gridiron?

Finally, this issue’s photo finish takes a look back at ValleyFest 2011 — a success, by all accounts — and at the September Art Walk.

I hope you find many items of interest in this edition of RVL Magazine, and maybe even learn a thing or two about your neighbors while you’re perusing the pages.

As always, the staff and I welcome suggestions for future editions. If you know of a story you think should be told, feel free to drop a line to editor@couriernews.com.

Enjoy!

Sunday, Sept. 18, 2011

contents

RVL Magazine

6

PARTY READY

10

BIG SOOIE

14

FEEDING FUEL

If you haven’t yet tried a Big Green Egg, you don’t know what you’re missing.

The Ozark Mountain Whistle Pigs offer a take on tailgating — and giving back — in a big way.

Tips for preparing your kids to excel in sports.

18

CAMO CHIC

21

SITTING SAFELY

22

DANCE!

Who says clothing like this can’t be stylish as well?

A pair of local groups return with their class on responsible, responsive babysitting.

A former Miss Tech shares her passion with children.

26

PHOTO FINISH

In this issue’s photo finish, we share images from ValleyFest 2011 and the September Art Walk. Enjoy!

Publisher David Meadows Editor Mary Kincy Advertising Michelle Harris Business Office Kelly Davis

Design Mary Kincy Gracie Camp Photography & Cover Art Joshua Mashon Production Adam Franks Steve Douthit

Sales Jim Kelley Lauren Lampkin Judy Manning Marie Norris Circulation Mike Geiss Published quarterly by The Courier, Russellville, Ark.

Party ready

Story by Adam Sweeney Photos by Joshua Mashon

family

Unique cooker offers a different sort of tailgating experience

F

or the average person, the term “Big Green Egg” likely brings to mind visions of Dr. Seuss or a trip to a diner they’ll never revisit, but to a growing number of grilling aficionados, it may bring to mind a popular, if under-advertised, brand of outdoor cooker.

Those who are familiar with the cooker often become fanatical, according to a local retailer. A search on Google yields numerous sites featuring Egg-specific recipes, and the company also markets a line of other products, which they fittingly call “Egg-secories.”

“There’s a subculture of Egg people. It’s just wild,” Eddie Coffman, manager of Carr’s Chain Reaction in Russellville, a local retailer of the cooker, said. “I love mine. I have one myself. They have a million accessories — or ‘Eggsecories,’ as

they like to call them. We try very hard to make up words with egg in it and get it working.”

“There really is an Egg following. They have Egg hats. It’s crazy,” Carr’s owner Clint Brown said.

Brown and Coffman haven’t always been in the know about the Egg. It took some word of mouth to spark their interest.

“I have very few people come in to buy one that have never eaten off of one,” Coffman said. “Most of it is word of mouth, not advertising. That’s probably why most people haven’t heard of them. That’s how we got started with them. We had a guy come in here and say, ‘You ever heard of an Egg?’ We said ‘Yeah. Chicken egg.’ But we did a little research on it and we thought if it did half of what it says it will do, that’d be a good product.”

See PARTY on page 8

Left: A Big Green Egg. Above, Clint and Kristen kick back in their backyard at home.

Sunday, Sept. 18, 2011

RVL Magazine

- PARTY continued from page 7 -

Pizza a la Big Green Egg Makes two 12-inch pizzas FOR THE CRUST: 1 cup warm water 1 ⁄4 cup olive oil 2 tablespoons honey or turbinado sugar 1 teaspoon rapid rise yeast 1 3 ⁄2 cups bread flour 1 ⁄2 teaspoon salt 2 teaspoons dried oregano 2 teaspoons garlic powder FOR THE SAUCE: Add your favorite pizza sauce. You can make your own or use a store-bought sauce.

FOR THE TOPPINGS: At a minimum, you will need cheese — shredded mozzarella, or mix in other cheeses to change the flavor.

For other toppings try pepperoni, sausage, peppers and onions, olives and mushrooms.

EQUIPMENT: • Stand mixer (as prepared here) or bread machine • Pizza stone • Rolling pin • Parchment paper • Pizza peel, or cookie sheet with flat edges 1) Mix the water, olive oil, honey or sugar and yeast in the bowl of your stand mixer. Allow to sit until yeast proofs (yeast activity forms a quantity of bubbles on the surface of the liquid), about 5-10 minutes.

2) Add two cups of flour, the salt and the spices to the bowl. Mix at a low speed using your dough hook until the ingredients are mixed. Continue to add the remaining flour, a little at a time, until the dough has reached the right consistency, at which point it will form a ball on the dough hook.

3) Increase the speed to the next setting and let the dough kneed for 6 minutes.

4) Remove the dough hook, cover the bowl and allow the dough to rise for 45 minutes, or until approximately

doubled in size.

5) Punch down the dough to remove any large air pockets that may have built up. Split the dough in half, and allow to rise for another 45 minutes to 1 hour.

6) Begin preheating your Big Green Egg to a temperature of 550 degrees. Set up by filling up with lump charcoal to the top of the firebox, lighting the fire and inserting the plate setter legs down. The green ceramic feet that came with the Egg can be used to hold the pizza stone just off the top of the plate setter. Note that it is important to heat up the pizza stone gradually as the Egg heats up. If you put a cold stone into a hot oven, you risk it cracking. Note that if you don’t have a Big Green Egg, you can cook these in your oven, just use a lower temperature and a longer cooking time.

7) While your Egg ⁄ oven preheats, flatten out one of the dough balls using your hands, and begin forming it into a circular shape. On a piece of parchment paper, use your rolling pin to form it into a round approxi1 mately ⁄4 inch thick, and sized to fit your pizza stone.

Once shaped properly, use your fingers to pinch in and raise the edges to form the crust. Repeat for the second dough ball. If you don’t need two pizzas at once, the dough should keep for a couple of days in the refrigerator, or can be frozen.

8) Add your sauce and toppings of choice to your pizza.

9) Once the Egg ⁄ oven is up to temperature, use your pizza peel or a large cookie sheet with a flat edge to pick up the pizza and parchment paper, and slide them onto the pizza stone. The parchment paper will keep the pizza from sticking while still allowing the dough to cook properly. The edges of the paper will char a bit, but won’t catch fire.

10) Cook your pizza for 7-9 minutes, or until the crust and toppings are nicely browned.

11) Using your pizza peel or cookie sheet, remove the cooked pizza from the Egg. Cut and serve.

With a design derived from a clay cooker called a kamado, the Big Green Egg boasts “more smoker and grill capabilities than all other conventional cookers combined,” in a brochure. The cooker comes in five sizes: mini, small, medium, large and extra large. Some benefits pointed out

by Brown and Coffman are easy cleanup, quick preparation, durability and retention of heat.

“It’s ready to cook in just 10 minutes, but really you can cook in less than that,” Brown said. “It takes a real low amount of charcoal. It doesn’t take much charcoal at all because it holds the heat so well. Unless you’re cooking for a lot of people — then you’ll use more — but it uses

less charcoal than a regular grill.”

Coffman stresses the durability of the cooker, especially the outer coating, which shows little to no weathering.

“That’s one thing that helps sell them is, unless you roll it off your deck, there’s nothing to break,” Coffman said.

“There’s nothing to burn out on them. A good gas grill can run you $1,200 if you get a good one. But the burners are going to go and it’s going to rust out. It’s not going to do that on this. I’ve had mine for six years. For the last three, it’s sat out on my deck uncovered. It still looks perfect. That coating is unbelievable.”

SEE PARTY ON PAGE 29

RVL Magazine

Sunday, Sept. 18, 2011

Welcome Christina Bartlett, M.D. Pediatrics

£ä£Ê- Þ iÊ À ÛiÊÊUÊÊ{Ç Èn ÓÎ{x

Our Care for this Community

Continues to Grow Leading physicians. That’s our promise. Saint Mary’s Regional Medical Center and Millard-Henry Clinic are pleased to announce the

addition of Christina Bartlett, M.D. to our skilled and experienced Pediatric medical staff. Dr. Bartlett completed medical school and her residency with

479-968-2841

saintmarysregional.com 1808 West Main Street Russellville, AR 72801

UAMS and Arkansas Children’s Hospital. She is a member of the American Academy of Pediatrics, and is currently accepting new patients.

To schedule an appointment with Dr. Bartlett, call 479-968-2345

10 Sunday, Sept. 18, 2011

•

RVL Magazine

Big i sooie

A group billing itself the ‘Whistle Pigs’ devotes its members’ time to

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RVL Magazine

Sunday, Sept. 18, 2011

profile

11

A heart for Hogs: Members of the Ozark Mountain Whistle Pigs and their children include (from left) Gage Hays, Emily Hays, Jesse Hays, Kelly Narveson, Barbara Heflin, Brittney Heflin and Scott Heflin.

volunteer work — and to calling those Hogs • Story on next page

Greg Hall Todd Long

479-747-1594Mobile Mobile 470-970-4096 479-968-5211 Office 479-968-5211 Office greghall@coldwellbanker.com todd.long@coldwellbanker.com 500 West Main - Russellville 500 West Main - Russellville russellvillecoldwellbanker.com

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1 Sunday, Sept. 18, 2011

RVL Magazine

- Continued from page 11 -

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all marks a significant time in an Arkansan’s life — the season for Razorback football. While many friends and fans get together to tailgate and enjoy one of their favorite times of year, not many tailgating groups are as unique as the Ozark Mountain Whistle Pigs (OMWP). Not only do the OMWP “Call the Hogs” on a regular basis, they also give back to the Arkansas River Valley.

President Jesse Hays said the group was formed when he and some old friends came back in touch with each other and began tailgating at Razorback football games.

“The concept of the OMWP began in August 2010 with only a handful of die-hard Razorback fans,” Hays said.

“The initial goal was to create an outlet for old friends throughout the River Valley, many of which had lost contact over the years, to come back together and celebrate U of A athletics through tailgating events and gatherings.

“As we began to form a loose network of friends who showed a tremendous amount of interest, we realized that there was in fact much more that we could do,” Hays continued. “From the beginning, we realized that we are all truly blessed in our everyday lives. As we came together for the beginning of football season, we began pitching ideas to one another and came to one uniform consensus: ‘There are citizens in our communities throughout the River Valley who are in need. We owe it to our communities to give back.’

From there, we hit the ground running.”

The group began its charity work by hosting a benefit in October 2010 for Daranda Findley-Golden, who had been diagnosed with melanoma.

RVL Magazine

Sunday, Sept. 18, 2011

Through the golf tournament, the Whistle Pigs were able to raise $7,000 for Findley-Golden and her family. In December 2010, the group, along with the Pottsville School District and local businesses, provided new beds to a family of three off of the school’s Angel Tree. And when the Joplin tornado struck, OMWP members Tim and Kory Bull, along with Arkansas River Valley residents and businesses, delivered a trailer of toiletries to the disaster-stricken area.

“We have a number of benefits planned for the near future that we plan to soon see to fruition,” Hays said.

“The fact is, however, opportunities to pay it forward to those in need surround us every day. We as a group understand that it is our duty to be good stewards in our communities on a daily basis. Whether that be through

assisting a neighbor in need with the payment of a light bill, medical bill, or simply a random act of kindness.

That is what makes us ‘tick.’”

The Ozark Mountain Whistle Pigs are now 213 strong with only one requirement: “A heartfelt passion for assisting others in need and you must be able to ‘Call Those Hogs.’”

Secretary Amy Pack-Ennis said she wasn’t sure what the organization would become.

“When I decided to join, I had no idea what this would turn into,” Ennis said. “When we all join together, it is amazing what we can accomplish for the greater good.”

For more information about the Ozark Mountain Whistle Pigs Foundation, visit the website at www.ozarkmountainwhistlepigs.com.

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RVL Magazine

health

fuel feeding

A nutritionist offers tips for preparing children for fall sports

RVL Magazine

Sunday, Sept. 18, 2011

1

Story by Adam Sweeney Photos by Joshua Mashon

W

ith fall approaching, many children — both highschool age and younger — are returning to athletics. Certified nutritionist Brenda Ringhardt of The Vitamin Store and Smoothie Bar in Russellville says it’s important for people — young and old — to understand their bodies, especially during this time of year when so many young athletes are active.

“Most people — grown ups and younger people — can tell you where the battery is on their car, but they can’t tell you where your liver is just by pointing to the outside of their body,” Ringhardt said. “Everybody needs to be a little bit of a nutritionist, just like everybody needs to be a little bit of a mechanic. You need to know how to change the oil.

You need to know how to jump a car. There’s certain things you have to know before you can drive. Certainly your parents try to teach you all of those things, but other than fifth-grade health — that’s about as far as our nutritional education goes, and that is a tragedy for our people. Everybody needs to be a little bit of a nutritionist when it comes to their body or their child’s body.”

The most basic advice Ringhardt offers is to eat breakfast.

“The most important thing for every high school athlete — every high school student, basically, but especially for athletes is ‘Do not skip breakfast,’” she said. “You know what happens when you skip breakfast? Your body eats your muscle tissue. The muscle gains you made the day before in the weight room or out on the field — that’s what your body has for breakfast. Not to mention the fact you have difficulty concentrating. Breakfast-eaters make better grades than nonbreakfast-eaters.

For young athletes, Ringhardt recommends three traditional meals a day plus three additional meals or snacks. Using the 12-3 Diet, which is available at www.thevitaminstorear.com, as a guide, Ringhardt recommends a food from three food groups — proteins, fats and carbohydrates — for traditional meals.

The diet calls for a palm-sized serving of protein at each traditional meal. Every snack or meal should contain protein, she said.

SEE FUEL ON PAGE 25

THE DENTIST / DR. MICHAEL COOPER, D.D.S. Dr. Michael Cooper believes in giving! Giving the best possible dental care available, giving to local organizations for children and giving scholarships to young adults. As a member of the distinguished Crown Council®, Dr. Cooper has seen first hand the difference dedicated dentists can make in peopleʼs lives. He has participated in the Smiles For Life Campaign which benefits children facing serious health conditions and educational deficiencies. As a sustaining member of the AACD he volunteers for Give Back a Smile which restores smiles for victims of domestic violence. His involvement with the Miss Arkansas Pageant has enabled him to be a part of the single largest scholarship provider for women. He has personally witnessed the difference organizations such as LEAP (Leadership. Excellence. Accelerating Potential) has made in young peopleʼs lives. Not only does Dr. Cooper sponsor scholarships to the seminar in California but he also participates as a mentor for young adults attending LEAP. To say he believes in generating opportunities for others is an understatement. His passion is ever present when it comes to his patients. From the moment you enter his office you will immediately notice that his entire staff is committed to “giving you their best.” They are making a difference and it shows. * The Crown Council is a prestigious alliance of leading-edge dentists throughout the world. Only one out of every 175 dentists in the United States achieves this membership.

Beautiful Smile

RVL Magazine

Sunday, Sept. 18, 2011 17

Alyse Eady Little Rock, AR

General Dentistry

479-968-4477 michaelcooperdentistry.com • 110 S. Inglewood • Russellville • Monday-Thursday 8-5

18

Sunday, Sept. 18, 2011

camo

chic

RVL Magazine

Sunday, Sept. 18, 2011

19

fashion

Story by Lindsey Williams Photos by Joshua Mashon

Today, hunting stores’are expanding their offerings thanks to a simple philosophy: something for everyone.

Kelsey Peak and Karisa Russell model outdoor and other fashions.

W

ith hunting season comes the need to dress for the occasion. And with more women beginning to hunt, the market for fashionable women’s clothing is on the rise. Two local businesses, A1 Pawn and Gun and Wilkins Brothers Outdoors, carry a variety of camouflage styles for women looking to be fashionable while out in the woods.

Jimmy Armstrong, owner of A-1 Pawn, said camo options for women are increasing.

“There are becoming a lot more options for women to choose from as there are more women getting into hunting nowadays,” Armstrong said. “A lot of the Browning clothes for women are really cut good to where it fits them good.”

Sarah Alpe, marketing and social media representative for Wilkins Brothers Outdoors, agreed with Armstrong saying women’s camo is form-fitting, but still allows for movement.

“It’s comfortable,” she said. “It can be warm, yet fashionable in the woods.”

Alpe said Wilkins has lots of women’s hunting needs and can outfit hunters from head to toe.

“We have hats, jackets, boots, pants and compression shirts,” Alpe said. “We have stuff for when it’s warmer outside or when it’s really, really cold. We carry Oakley and Costa Del Mar sunglasses, which women can use when hunting. We have Frogg Togg jackets that are pink, which some women may not want in the woods, but we also have camo jackets from Browning, Mossy Oak and Yukon.”

Alpe said although it is known for hunting and fishing, Wilkins is adding casual clothing, carrying jeans brands like Lucky, Miss Me and others as well as clothing from Mountain Hardware, Southern Tide, Piranha and Royal Robbins.

Alpe said the store wanted to tie in more casual clothing to reach a wider audience.

“We are more of an outdoor lifestyle store instead of just hunting and fishing,” Alpe said. “When a husband comes by to buy guns and gear, we want the women to have something to look at as well.”

0

Sunday, Sept. 18, 2011

RVL Magazine

- Continued from page 19 -

Above: Many outdoors stores are now offering more fashion-forward styles, like the fleecy jackets pictured above, in bold colors and in neutrals. And of course, the jeans at right aren’t your father’s Levis.

RVL Magazine

Sunday, Sept. 18, 2011

1

community See video of Bartlett’s review by scanning this QR code with your smartphone or by going to Saint Mary’s website, www.saintmarysregional.com.

Sitting safely

C Graduates of the 2011 Safe Sitter Class at Saint Mary’s include David Abston, Selby Bailey, Anna Bloodworth, Breanna Cady, Ashtin Gilbert, Makayla Hughes, Hanna Jones, Kaley Jones, Airial Maddox, Elizabeth Riley, Madison Schalk, Savanna Sims, Logan Smith and Emma Whitlow.

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reating a safer world for children is an ambitious goal for any community, but the Pope County Cooperative Extension Service and Saint Mary’s Regional Medical Center are tackling a piece of the job by offering training to build safer babysitters.

A medically accurate, nationally acclaimed program, Safe Sitter teaches youth to handle emergencies when caring for young children. The competency-based, interactive curriculum was written by a pediatrician.

See SITTING on page 29

Sunday, Sept. 18, 2011

RVL Magazine

to do

Story by Lindsey Williams Photos by Joshua Mashon

Paige Fisher leads a class at All That Dance.

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RVL Magazine

Sunday, Sept. 18, 2011

dance!

A former Miss Tech-turned-pharmaceutical rep shares her true passion

P

aige Fisher, owner of All That Dance, is passionate about dancing. Fisher has been at it since the age of 3, and became heavily involved in eighth grade, even dancing on the Golden Girls dance team at Arkansas Tech.

“It’s been a huge part of my life,” she said.

A native of Nashville, Ark., Fisher attended college at Tech and, as she says, “never left once I was here.”

While Fisher does have a daytime job as a drug representative for Lupin Pharmaceuticals, she said she would rather be at the dance studio.

“This is my love,” she said. “I would love to do this 100 percent of the time.”

Fisher purchased All That Dance three years ago from her friend Sara Daily — an opportunity she said she couldn’t pass up.

“I always wanted to open a dance studio and

Jeff Maus Maus Implement Company, Inc. 3807 S. Arkansas Ave. Russellville, AR 72802 Phone: 479-968-2220 Fax: 479-968-2253 Email: jeffmaus@centurytel.net

couldn’t always do it, so it was the perfect opportunity for me.”

All That Dance offers a variety of classes including tap, jazz, ballet, lyrical contemporary, hip hop and zumba, with five instructors including Fisher, Alison Embrey, Nick Daniels, Lauren Frederick, Leslie Moore and Toni Tillman. Classes are offered to a wide age range starting at age 3 and going up to adults.

“Three is where we start and we just keep going as long as they keep coming back,” Fisher said.

All That Dance operates on its motto.

“Our motto here is enriching lives through dance,” Fisher said. “That’s certainly what we want to do here. Have a place where they feel loved and have certain types of dance and where they grow and develop a certain self-esteem.”

Something new this year for the studio will be participating in competitions come spring.

“It gives them goals to work for and it gives really good feedback from the judges,” Fisher said. “I would love to have a company group.”

While Fisher understands the dedication it takes for a company group, she feels members of her studio are ready for it.

“I danced seven nights a week and I know that’s kind of hard for a small community,” she said. “Each year we have grown more and we now have some students here four nights a week.

“I just want them to love dance and love to be here.”

Tues 12pm-8pm Knit Nite 6-8pm Wed, Thurs, Fri 10am-6pm Sat 10am-2pm (479) 968-KNIT (5648) 2300 West Main Shopping Center, Suite 6. Russellville Stephanie Bates-Owner

Sunday, Sept. 18, 2011

RVL Magazine

Who’s Who in...

RIVER VALLEY

REAL ESTATE

THE FORD/TILLEY TEAM

Carol Ford Yvonda Tilley 479-264-8928 479-858-8682 yvonda.tilley@coldwellbanker.com cford@coldwellbanker.com (479) 968-5211 500 West Main • Russellville

James R. Ford & Associates www.russellvillecoldwellbanker.com

THE RANDY CAMPBELL TEAM Randy Campbell Alicia DeFrancisco Associate Broker Sales Associate 479-857-0958 Cell 479-857-0170 Cell 479-968-5211 Business 479-968-5211 Business randy.campbell@ alicia.defrancisco@ coldwellbanker.com coldwellbanker.com 500 West Main • Russellville

James R. Ford & Assoc.

www.russellvillecoldwellbanker.com

Todd Long 470-970-4096 Mobile 479-968-5211 Office todd.long@coldwellbanker.com 500 West Main - Russellville

James R. Ford & Assoc.

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Gregg Ricono 857-6446

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Linda Ivy 970-1852 linda.ivy@ coldwellbanker.com

James R. Ford & Associates 500 W Main Russellville 479-968-5211

Suzanne Meers Suzanne Hottinger

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James R. Ford & Assoc.

Gary Jones 470-886-0117 Mobile 479-968-5211 Office coldwellbanker.com 500 West Main - Russellville

James R. Ford & Assoc.

RVL Magazine

Sunday, Sept. 18, 2011

- FUEL continued from page 15 “A palm-sized serving for most men is going to be four ounces or 28 grams and for a young person who is an athlete, their bodies are still growing,” Ringhardt said. “Nutrition is more important for them because they’re growing the body and working the body as opposed to a grown-up athlete who is just working the body. It’s not as crucial. The protein needs are basically one gram for every pound of ideal body weight. These are for athletes who are working daily, like in football. Now, during the offseason you might could go with half a gram, but during the season you need one. The best proteins are going to be lean beef, poultry, fish, eggs and low-fat cheese.”

For carbs, Ringhardt recommends about two grams of carbs for every ideal pound of body weight.

“Carbohydrates is just another way of saying sugar,” she said.

“You eat them; they turn into sugar. That’s the gas. The carbohydrates are like the fuel of a car. When athletes need fuel, they need carbohydrates. There’s fast carbs and slow carbs. An athlete needs a good mix of both. Problem is a lot of high school kids eat a lot of fast carbs and they don’t eat anything else. They’re living on chips, cookies and peanut butter crackers and Little Debbies.

You can think about taking in 20 calories for every pound of ideal body weight. For an athlete that could be as much as 4,000 calories a day or more, depending on their weight. You tailor your carbohydrates toward what you re doing. During the offseason, you don’t have to take in as much as you would during your on-season. The whole idea is to make an ideal body that is not encumbered by too much body fat. So it’s fast when it needs to be and there’s not undue pressure on the joints.”

Ringhardt said the easiest source of carbs is fruit.

“Whole fruit travels really easy — apples, oranges, bananas. They don’t require refrigeration. The next best thing is fruit juice. Fruit is a slow carb. Fruit juice would be a fast carb,” she said.

For fats, Ringhardt recommends nuts, avocados and seeds.

“Nuts and seeds are about the best source of fats — nuts, seeds and avocados, which would mean guacamole as well,” she said.

“Almost all kids will eat some form of nut. If you don’t want to eat the nuts, you can eat the nut butters — peanut butter, cashew butter.”

Ringhardt cautions against one of the most easily accessible form of fats — French fries.

“The thing about fats is they need to avoid trashy fats like French fries and trash carbs in soda pops,” she said. “They can have some of those things, but they can’t just live off of those because a high speed, high-performance car — like an Indy 500 car — they have specialized fuels for those cars. They don’t just pull over ... and fill it up. These high school athletes — boys and girls — need high-octane fuel. And you’re not going to get that from junk food. You can get calories but they’re not going to get what they need.

For a pre-workout meal, Ringhardt suggests eating two to three hours before a workout.

“You can do a traditional meal at this time,” Ringhardt said.

“It’s OK to do a smaller meal with a small protein shake or bar.

Right before you work out, you need a snack — right before you start. That should contain about 10 grams of protein and 30 grams of carbs. You’ll get more protein in your pre-workout meal than your pre workout snack — a little protein bar.

That’s the time to do the fast carbs. A really good way to do that is get some fruit juice and put your whey protein powder in your fruit juice and shake it up and drink it. You won’t need a whole scoop of protein powder because most of the time a scoop is going to be 25 or 30 grams. You can do a third of a

Quick Smoothie Recipe • A glass of water, juice or milk • 1⁄2 cup of plain fat-free yogurt 1 • ⁄2 cup of fruit — fresh or frozen • One scoop of whey protein • And a teaspoon of flax oil scoop to give you 10 to 12 grams and it won’t be as much to shake up in your fruit juice.”

“It’s important to eat a snack following a workout as well,” Ringhardt said.

“You can do a snack up to one hour after but within an hour after your workout you have to have food — preferably within 30 minutes of a workout,” she said. “Then you want about 15 grams of protein and about 45 grams of fast carbs again. They have their juice and protein powders and have some immediately before and immediately after. The after time is so important because immediately after you’re done, your body starts to rebuild itself. During the workout if it’s an hour or less, you don’t need anything but water. But if it’s longer than an hour, like up to two hours, you need another high protein snack. That keeps you from running out of gas.

Ringhardt also stressed the importance of a multivitamin.

“A multivitamin is probably more important for a high school athlete than it is for an adult because they’re growing. The human body continues to grow until the age of 25 — or some people up to 33 years old,” she said.

Though these guidelines are geared toward high school athletes participating in football or CARPET & VINYL volleyball, Ringhardt said the “For all your floor same basic principles apply for covering needs.” younger children participating • Carpet • Ceramic in soccer or other activities.

• Hardwood “A parent can look online for • Occasional Rugs the height and weight of their child and see what their ideal 600 East 3rd weight should be and tailor their nutritional intake based on that,” she said.

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Sunday, March 27, 2011

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ValleyFest 2011 Sunday, June 26, 2011

7

8 Sunday, Sept. 18, 2011

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RVL Magazine

Sunday, Sept. 18, 2011

9

- PARTY continued from page 8 Coffman said the quality of the food prepared on the cooker is probably the biggest draw.

“I think the biggest appeal is it takes a mediocre cook and makes them good,” Coffman said. “Everybody brags about anything that comes off of the Egg. I know that from personal experience because I’m a mediocre cook.

It’s based on a Japanese ancient design, ‘kamado.’ It doesn’t burn the food. It holds the moisture in. I don’t really understand, myself, how that happens other than maybe the ceramic. If you take a piece of breast meat from a chicken and cook it on a regular grill, it’s dry. You put the same thing on this for the same amount of time and it will come out nice and tender and juicy. It doesn’t dry it out. It holds the juices in there.

With football season in full swing, Brown said some varieties of the Egg are well-suited for tailgating.

“As far as tailgating, Big Green Egg even makes a deal that goes in your receiver hitch where you can haul your Egg,” Brown said. “It’s a really nice feature if you want to use it for tailgating. Some people use the mini for like camping. Those would also be good for tailgating. The small could easily be used for tailgating.”

Coffman has a difficult time narrowing down a particular favorite food prepared on the Egg. “Everything that’s cooked on it, Coffman said. “Any of the meat is excellent. It’s hard to mess up pork loin, but pork loin is top-notch on it. Ribs are really good on it. Typically when you make ribs on a regular grill, you burn them. That’s probably the best thing I’ve had on it is ribs.”

Another of Coffman’s favorites — and an item not traditionally prepared on a grill — is pizza.

“You get that nice smoky taste in your crust,” he said.

- SITTING continued from page 21 Certified instructors include Amanda Garner of Arkansas Children’s Hospital; Diana Herrera of Saint Mary’s; Jeri Vangilder and Robie Rye of the Cooperative Extension Service; and Marshall Gaddis of Pope County EMS. Together they teach students how to keep their charges safe and secure, entertained and nourished. In the process, the sitters become confident, responsible and compassionate teens.

Dr. Christina Bartlett, a board-certified pediatrician with Millard-Henry Clinic, provided a special opportunity for recent Safe Sitter graduates. Working with the group and then each sitter individually, Bartlett reviewed their skills and knowledge.

“I was so impressed with the Safe Sitter class,” she said. “The students were so eager to learn and proud of the knowledge that they had attained. Within minutes of meeting them they were excited to demonstrate infant CPR and the Heimlich maneuver for me. I recommend and would personally hire any of the participants.”

During the recent two-day course, students were instructed on topics including babysitting as a business, childcare essentials, nutrition, games and activities, preventing problem behavior, safety precautions, first aid, child and infant CPR, care for a chocking infant or child and recognizing responding to medical emergencies.

Jeri Vangilder, Pope County extension agent for Family and Consumer Services, and 4-H coordinator Robie Rye addressed the topic of healthy eating choices and established a menu centered on a balanced diet.

“We want to teach students that preparing food can be fun and entertaining for everyone, and that snacks can be quick while still maintain nutritious value,” Vangilder said. “We also want to show that they don’t have to use a stove or microwave to make a healthy meal that kids will

enjoy.” Fruit and yogurt parfaits and turkey-tortilla rollups were a favorite among the sitters.

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Sept. Art Walk

30 Sunday, Nov. 21, 2010

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Photos by Joshua Mashon

Sunday, Sept. 18, 2011

RVL Magazine

“Thanks to Saint Mary’s, I’ve got a stronger heart for the open road!”

– Michael Billings

Dr. Prayaga has extensive

training and expertise to insert radial stents, which help keep arteries open after they have been cleared of blockages.

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Michael Billings (right) is so glad he stopped in Russellville when he started having chest pain. The professional truck driver was headed east on I-40, when the heart attack occurred. “I stopped and tried to walk it off, but I couldn’t,” remembers Michael. “The pain became unbearable.” An ambulance rushed Michael to Saint Mary’s Regional Medical Center, where the hospital’s emergency team stabilized his condition.

The next morning, Dr. Sastry Prayaga (left), a board certified, interventional cardiologist with Saint Mary’s Regional Medical Center, performed a cardiac catheterization to detect any blockage in Michael’s arteries, inserting a thin plastic tube called a catheter through an incision in Michael’s wrist. “Typically, the incision is made in the groin,” says Dr. Prayaga. “But in Michael’s case, starting at the wrist, while technically more challenging, was safer, more convenient for Michael and less painful”… a technique made possible by Dr. Prayaga’s extensive training and expertise in interventional catheterization. Discovering that Michael’s left anterior descending artery had 70 percent blockage, Dr. Prayaga inserted a metal stent to keep the artery open.

“The people at Saint Mary’s are awesome, so friendly and courteous,” says Michael. “They took great care of me, and Dr. Prayaga is an awesome physician.”

A month after his heart attack, Michael was back on the road. “I may live in Aurora,” says Michael. “But if I had to do it all over again, I’d drive all the way to Saint Mary’s Regional Medical Center!”