Second Opinion May/June 2017

May/June 2017

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This issue sponsored in part by:

Market Scavenger Hunt!

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Dr. Emily Smith

Dr. Angela Prissel

Chiropractor, Pediatric Specialist (DICCP)

Chiropractor, FICPA

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Contents

Log off. Shut down. Get outside!

Think Green Tea Time 5

6 Feeling Good Aging Gracefully

Applying Emotional Freedom Technique 9 Adrenal Health: A Direct Link to PTSD 10 Service Dogs and PTSD: Dogs Can Help Address Stress 12

Live Your Best Life

The Secret to Sleeping More, and Better! 13 Sakura Skin Spa Summer Skin Tips 14 Trinity Equestrian Center to Partner with Veterans Administration for New Pilot Program 15 Pure Fitness 4 You has your Barre Needs! 16

Good Eats

Addressing Food Insecurity: Three Local FoodAssistance Programs Helping Neighbors 19 What About Donating Half Your CSA Share to Help Fight Hunger Locally? 20

Also Inside:

■ Balanced Living - 4 ■ Green Products We Love - 7 ■ Make a Backyard Beehouse - 8 ■ Farmers Market Scavenger Hunt - 22 Arwen Rasmussen, 715.831.0325 editor@asecondopinionmag.com www.secondopinionmagazine.com Graphic Design: Brigit Olson All articles are the sole property of the writers. Opinions expressed in Second Opinion are those of the writers or advertisers themselves, not the publication or its editors.

Second Opinion is not liable for use of any artwork provided by advertisers. Please direct concerns to the advertisers. ©2006-2017

Why we do what we do.

Our goal is to connect Chippewa Valley consumers with alternative health and wellness resources and products that will help them lead healthier, happier lives. The idea of keeping it local and helping people discover how many incredible services and offerings our little backyard may offer has been a major driving force in everything we do in the magazine.

Why read us?

Second Opinion’s mission is to help educate and empower folks in the region to live healthier and more fulfilling lives. We are THE region’s health and wellness resource and have helped to shape and grow the wellness movement in the area—that includes helping to educate people about the value of massage therapy, chiropractics, organic foods, buying local, and much more!

We’d love to help support your mission to thrive and grow in the area, and we’d love YOUR support to help us continue being the awesome resource that we are. Together we can help create a healthier, more aware community. www.secondopinionmagazine.com | 3

balancedliving

tips and ideas for a healthy and balanced life

May is Better Sleep Month!

EAT THIS: SLEEP BETTER KIWI could be the ultimate pre-bed treat.

Studies show people who ate two kiwis an hour before bed, slept almost a full hour longer than those who didn't. Kiwis are full of vitamins C and E, serotonin and folate - all can help you get your zzz's.

SOYFOODS such as tofu and edamame are rich

in isoflavones., which increase the production of serotonin. Those who ate two or more servings of soy a day slept longer and reported a better quality of sleep.

FIBER-RICH FOODS could be key for sleeping

better. Fiber prevents a surge in blood sugars that may lower melatonin. Get a boost of fiber from artichokes, quinoa, and bran cereal.

s l e e p s a b o te u r s

E-BOOK READING Reading before bed is good - reading from electronic books is not! The blue light can suppress melatonin.

Are pets ok in bed ?

Many people let their pets sleep with them. Whether your cat or dog hurts or helps your sleep depends on your pet's temperament, there is no definitive rule.

There are some other things to consider too. Make sure your pets are up to date on their vaccines. Some diseases can be passed from pets to people. Also, good grooming can help keep you from getting things like poison ivy from your pet. From a behavioral perspective, pets should only be allowed on the bed by invitation.

A FULL MOON

Moon madness is a real thing! Make sure your blinds are drawn to keep out the extra light.

NEW ENVIRONMENT Sleeping somewhere new is called first-night effect.

Bring something you usually sleep with to make the room feel familiar.

WOMEN WHO REPORT BETTER SLEEP WERE 33% MORE LIKELY TO HIT THEIR WEIGHT LOSS GOALS.

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TRA NS FORMATI O N

PETS | GREEN PRODUCTS | EARTH DAY

teatime

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 Saturday, June 24, 2017  Hear from Vets what TEC’s Program has done for them  One stop run, Start and Finish at Trinity  BBQ chicken meal with all the fixins’  $25.00 per person, $35.00 per couple, includes: Continental breakfast, meal & run Call Trinity Equestrian Center at 715-835-4530 or visit www.trinity-ec.com for more details

Partnering with Our Horses to Provide Hope & Healing for Veterans Since 2009

Altoona Public Library "Build a Better World" Summer Reading Program: Sign up for the summer reading program June 5 - 10 at the library.

The library's six-week program will run from June 12 - July 22 and is open to all children 11 years and younger. Join in on weekly story time sessions, LEGO club, family evening entertainment, children's movies, and more. Special weekly programs for children ages 9 - 11 include weekly crafts/programs and a book club. The library welcomes children of all abilities and all programs are FREE of charge.

For more information on the Children's Summer Reading Program, the Teen Reading Program (ages 12 -17), or the Adult Reading Program, please contact the library at 715-839-5029 or visit www.altoonapubliclibrary.org.

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Aging Gracefully

by Dr. Margaret Meier Jones, DVM CVSMT

H

ave you begun to notice that your pet is starting to slow down, play less, move cautiously, or be easily irritated?

Does it hesitate before jumping onto the bed, couch, or into the car? Have you observed that its legs seem to shake when trying to lie down or after daily walks? Has it become part of your pet’s routine to circle for quite some time before lying down on their bed or having their bowel movements while walking, rather than easily arching their back and squatting? Is your aging cat having difficulty always using its litter box? If you answered yes to ANY of these questions, your pet may be suffering from osteoarthritis (OA) and not just “old age.” Together, with just a few easy changes to our daily routine, we truly can help manage the chronic pain of OA and assist them to age with grace and dignity.

The first, and easiest, thing to do is increase the amount of essential fatty acids in the diet. The most important fatty acid to supplement is Omega 3, which helps the brain, the skin, the heart, and the joints. It is important to realize that the trend of adding coconut oil to the diet does NOT provide our pets with any Omega 3, but rather mid-chain fatty acids. The best source of Omega 3 for our cats and dogs is fish oil. Cats, as carnivores, cannot convert the oils in plants, such as flax or chia seeds into Omega 3; and dogs can only convert a very small portion. As a result, if we use anything but fish oil, we unwittingly increase the inflammatory Omega 6. When comparing fish oil, it is important to look for “nordic,” or cold, processing. This ensures that your pet will not be exposed to the harsh chemicals (i.e., acetone) that are used conventionally.

Give us a call if you’re not certain of the fish oil you have, or the amount to administer to your pet, and we can help!

Exercise and weight control are also a key element that can easily be incorporated to help our pets age with grace.

“Move it or lose it” applies to all of us but becomes even more 6 | www.secondopinionmagazine.com

important with age. Having three short 10-minute walks can be much easier, and even more effective, than one 30-minute walk. As the pet gets out and moves, endorphins are produced that help eliminate pain; and shorter walks put less strain on muscles and joints. Watching portion sizes of a good quality senior diet and overall caloric intake (including treats) helps to maintain a healthy weight thereby preventing increased stress on joints. Having your pet sit and then stand, for three repetitions, before giving them their meals provides a mini yoga session that helps strengthen their core muscle groups.

Finally, taking a fresh look at your home from the eyes of your aging pet and making a few small changes can make a world of difference to them. Can we eliminate the stairs up and down on the way outside by going out a different door? If not, can we construct a ramp that is wide and has a nonslip surface to eliminate the steps? Is there an “under the bed” storage container with lower sides that we could use as a litter box? Can we help provide all of our pet’s needs on one level of our home? Asking these simple questions, and taking action on their answers, can provide the perspective our aging pets need us to consider for their comfort.

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Make a Backyard Bee House: It’s Easy!

Did you know you and your kids can make a special house for bees? This isn’t the bee habitat used by those raising bees for honey; this bee house simply provides a safe place for bees to raise their young.

From the National Wildlife Federation, here’s how: 1. Take some scrap lumber and drill several 3 to 5 inch deep holes in it—BUT NOT ALL THE WAY THROUGH. 2. Cover the structure with chicken wire to protect it from birds and other larger wildlife.

3. Place the house on the south side of a building, like your house! Or on a fence post or a tree. Attach it securely.

4. Some DO NOTs: a. Do not move the bee house once it is established until at least November. b. Do not use insecticides near the bee house. c. Do not use treated wood to build it.

The Nifty Homestead website encourages you to build “insect hotels,” made from upcycled materials placed between layers of sturdy protective material like old pallets, in which bees can overwinter. Why are insect hotels a good idea? Nifty Homesteader explains: “Insect hotels provide safe areas for solitary insects to hibernate over winter. Big lawns and the lack of dead wood in our yards leaves wild bees, spiders, and ladybugs without a place to live. Building accommodations for beneficial insects like ladybugs or flying pollinators can help benefit both your environment and your garden in the spring.”

When you make a “hotel” for solitary bees (bees whose females are all fertile and build separate nest cells for the baby bees), put it in a location that is sunny but sheltered from harsh weather.

Wood nester bees like to nest in cavities they find, like hollow stems or holes in wood. The female will then create individual compartments for each egg. As she goes out to find pollen and nectar for the brood, she pollinates various plants and food crops.

She puts nectar and pollen in each compartment before laying an egg in it. You can make a “bee hotel” using materials you find at home or out on a walk that either already have small compartments in them or have small spaces the female bee can then develop, or you could drill tunnels in wood, too. If you open this hotel for business, bees will “check in” for winter!

Sources: www.nwf.org/ Garden-For-Wildlife/Young/ Build-a-Bee-House.aspx www.niftyhomestead.com/ blog/insect-hotel/ 8 | www.secondopinionmagazine.com

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NUTRITION | HEALTH | SLEEP

Applying Emotional Freedom Technique T

feeling good

By Lynn Buske

he applications for Emotional Freedom Technique (EFT), which was introduced in the previous issue, are extremely vast, but the “basic recipe” is very simple. This article will help you learn to do EFT and understand how to apply it to the various issues in your own life.

To get a general feel for it, spend a little time tapping on your body. Drum on your lap, tap on your head or face, tap your fingers together—and notice how it feels. Tapping typically feels good, satisfying, and calming.

Tapping brings mental awareness to your body, sends sensory awareness to localized nerves, and sends blood/oxygen to that area of the body.

The specific acupressure points that are tapped on in EFT (and their corresponding meridian), in order you’ll be tapping, and where they are (see graphic: you’ll know you are in the right spot when you find it by how it feels), are: 1. “Sore spot”: Neuro-lymphatic point (soft indent down from clavicle next to sternum) OR Side of hand: Small Intestine (fleshy part, pinkie-side of hand–not shown) 2. Inside eyebrow: Bladder 3. Outside eye: Gall Bladder 4. Under eye: Stomach 5. Under nose: Governing Meridian 6. Chin: Central Meridian and Large Intestine 7. Collarbone: Kidney 8. Under arm: Spleen (tender spot below armpit) 9. Rib: Liver (tender space between ribs under breast–not shown) Before you begin tapping on a specific issue, there are a couple of things you need to do: 1. Drink some water, especially if you have eaten sugar. This helps energy flow easier and thus increases the success of the process.

2. Center yourself. Sit comfortably, become aware of the present moment, take a couple of cleansing breaths, and choose to have an open mind. Do not become attached to “getting rid” of your symptom or controlling where the exercise leads you. This is extremely important.

3. Choose what you will be tapping on. Whatever symptom is most prominent in the present moment—pain or discomfort, worries, or current frustration/emotion—is the best place to start. You can also simply tap while you meditate or tap in a positive mantra (e.g., “I allow healing into my body,” “I will have an awesome day,” “I receive abundance willingly”). Wait to do more specific painful issues or memories with a practitioner (more on that below).

4. Rate the current intensity of that symptom on a scale of 1 to 10 so that you can keep track of its progress. You will rate your symptom after every round.

(Note that it does not matter which hand or which side of the body you use, or if you switch sides in the middle of a round.)

The set-up statement: The set-up phrase focuses the mind, validates the negative issue, and connects a sense of self-acceptance

to that issue. You will feel how potent this is immediately. If you are using a positive mantra, you do not need the set-up statement.

1. Tap the karate chop point or rub your sore spot and say “Even though I have this feeling (insert issue here), I deeply and completely love and accept myself.”

2. Then tap, about seven times, on each acupressure point while saying “this feeling.”

3. Take a deep breath and check your intensity on your symptom.

4. Repeat with “Even though I have this remaining feeling, I deeply and completely love and accept myself.”

5. Repeat this cycle until the intensity is a 1 or 0 or you are ready to stop.

When the brain wanders away from the set-up phrase (after a round or two), follow it. At this point forget about what to say and just say whatever comes out—even if it seems illogical.

You can do EFT anywhere: waiting in line, at the airport, on a crowded elevator. You can think the words instead of saying them. You can rub the points or you can think of tapping the points instead of actually tapping them, and people won’t know you are doing it, but you will still get the benefits. I find these incognito versions most helpful when I am feeling anxious.

Again, EFT is safe and gentle, but, as sometimes just thinking about a particular issue can dredge up difficult feelings that no one should have to deal with alone, a practitioner can help you navigate through them, neutralize strong feelings (there are more EFT tactics not covered here), and offer support.

How to Find a Practitioner As you are looking for support for more complicated issues, you will want someone who can best support that particular issue. Look for licensed counselors or family doctors who use EFT in their practice (you can ask reception or look at the doctor’s bio page). For general help with all sorts of issues, check an accredited EFT directory site for certified EFT practitioners. If you find someone you connect to, and they are not local to you, EFT is easy to do over the phone! You can also do a web search for “emotional freedom technique Eau Claire,” ask around, or even post an ad. You want someone you are comfy with who respects what you are looking for and won’t push you but is supportive.

Trust and honor yourself. I hope that you find freedom, healing, peace, and positivity by utilizing EFT.

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Adrenal Health: A Direct Link to PTSD

P

sychological trauma can cause both acute and long-term issues in individuals. Acute impact can include things such as panic, anxiety, confusion, and heightened cortisol levels due to this response. Some individuals will develop acute stress disorder (ASD), and 80 percent of those individuals will go on to develop post-traumatic stress disorder (PTSD). The psychological trauma brought about by the experience of profound threat leads to a longer-term syndrome that has been defined, validated, and termed PTSD in the clinical literature.

PTSD is often accompanied by devastating functional impairment. PTSD is a debilitating anxiety disorder that can be triggered by the smallest things. PTSD victims suffer from hyper-arousal, reliving traumatic events, and avoidance.

Most individuals are aware of trauma’s effects on our mental states, but not the physical effects it has on our bodies. During times of trauma and the PTSD that may follow, an individual’s adrenal glands take a terrible toll. When the brain perceives a threat, the adrenal glands flood the body with adrenaline and cortisol; our body’s natural reaction being “fight or flight.” In individuals with PTSD, quite often military personnel or first responders, the persistent state of hyper-arousal can even lead to permanent neurological changes.

The brain monitors the amount of cortisol our bodies require.

Cortisol helps regulate the immune system, blood sugar, and tendencies toward depression. The adrenal system is responsible for processing stress hormones such as cortisol and adrenaline. These hormones can be severely affected after significant trauma leading to PTSD. A variety of symptoms can occur, such as fatigue, exhaustion, and stress overload.

The adrenal glands not only help regulate the body’s reaction to stress, but also produce hormones that regulate reproduction. The major stress hormones are cortisol, epinephrine, and norepinephrine.

These hormones help increase energy, increase blood sugar levels, and speed up circulation and respiration to help the body survive through fight or flight. The major sex hormones produced by the adrenals are estrogen, progesterone, and testosterone. These are all critical for growth, metabolism, strength, endurance, mental drive, menstrual function, and reproductive ability.

Depending on how long an individual with PTSD suffers from adrenal fatigue, they can suffer from both hyper-adrenal issues, as well as hypo-adrenal issues. Individuals with current on-set PTSD are stuck in a state of stress producing stress hormones at higher than normal levels. Individuals who have suffered from PTSD for a longer period have lower cortisol levels than normal, like with advanced adrenal fatigue where energy levels crash from reduced adrenal function.

Most Veteran’s Affairs (VA) hospitals are now being staffed with individuals that are well-versed in PTSD; however, many still do 10 | www.secondopinionmagazine.com

By Heidi Toy, Educated Nutrition

not understand the role the adrenal glands play as the Western medical community does not recognize adrenal fatigue as an accepted diagnosis, although the symptoms are significant enough to impair a person’s life following the experience or trauma.

Symptoms of adrenal fatigue include: slow morning starter, insomnia, crave salty foods, tendency to need sunglasses, bright lights at night bother eyes, tend to be keyed up/trouble calming down, become dizzy when standing up suddenly, experience “hangry” hungry and/or angry if meals are missed (hypoglycemia). If you experience any of these symptoms, lab-based adrenal testing via saliva or DUTCH urine by a practitioner who is versed in reading these tests and writing adequate healing protocols using supplementation, diet, and lifestyle changes should be considered. For the months of May/June 2017, any military or first responder personnel who presents this article to our office will receive $50 off an adrenal saliva index test (not redeemable for cash).

Adrenal Restoration Tips:

Stress management • Get adequate sleep. 7 to 8 hours of sleep beginning at 10:00 p.m. is much more restoring to the adrenals than 8 hours beginning at 1:00 a.m. Nap, if needed, but not enough to interfere with night sleep • Relaxation: Breathing or skilled relaxation exercises, listen to relaxation tapes, meditate, biofeedback • Accept nurturing and affection • Laughter • Counseling Diet • Whole foods • Avoid refined sugar • Avoid alcohol • Adequate protein • Eliminate/Reduce caffeine • Avoid all allergic foods such as gluten, soy, corn, which can weaken the system and can be an adrenal stressor • Fasting and detoxification/ cleansing diets should be avoided, at least initially Heidi Toy is a functional medicine practitioner, and the owner of Educated Nutrition, located in Eau Claire, Wisconsin. Her focus is helping people heal holistically, with an emphasis on digestion, weight loss, depression, female hormone issues, and fatigue.

Nutrition is the medicine that allows people to heal without medicine.

Heidi Toy

Nutritional Therapy Practitioner Immune Disorder Specialist 2519 N Hillcrest Pkwy #102 Altoona, WI 54720

715.869.3793

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www.secondopinionmagazine.com | 11

Service Dogs and PTSD: Dogs Can Help Address Stress An Interview with Heather Mishefske, emBARK

A Second Opinion: Do you feel having a dog in general (not specifically trained) can be helpful to a person with post-traumatic stress disorder (PTSD)? If so, why? In what ways? Are they especially helpful to veterans?

Heather Mishefske: Absolutely a dog is helpful to anyone with PTSD. A dog does not need to be specifically trained to provide benefits to people with PTSD. Dogs meet us in the moment, and for people who struggle with traumatic events of the past, this is an amazing trait. Dogs give unconditional love to their people, and support them via multiple senses. While they support our emotional and tactile senses, they are a constant in our life. They do not ask us to explain, they do not ask us to talk, nor do they ask for emotional support back to them. They simply are there. Dogs also are able to create new routines for exercise, provide a first contact in social settings (which may otherwise be avoided), and allow for accountability in keeping the dog’s schedule for eating/letting out/walking.

ASO: In some cases would it be better for a person with PTSD to go through the process of acquiring a trained and certified service dog? Why or why not?

HM: If a person feels they need support while out in public and needs more than just emotional support, it is imperative that a dog be trained to support that person in public settings. Being out in public brings with it extreme distractions, difficult environments, loud sounds, unusual surfaces, and unique settings. A dog needs to have stealth focus to maintain his/her job in supporting its person under all of these circumstances. Some dogs are obtained via service dog organizations, and some are selftrained. These dogs are trained to be able to provide mobility assistance, physically interrupt and redirect panic attacks, retrieve medications, alert help, provide nighttime support in the event of nightmares, redirect emotional upsets, provide mobility support, and remind the handler of daily tasks. A well-trained dog can work in a public setting around heavy distractions and provide support while ignoring these distractions.

ASO: You have found sometimes people claim their dogs are service dogs, but they really aren’t trained to be.

Why do you think people do that? How does that create issues for people whose dogs ARE trained and certified?

HM: There is an alarming amount of dogs out in public who are not truly service dogs but whose owners claim they are.

A service dog is defined as a dog who provides a task for the handler that the handler cannot do himself or herself. For many, a service dog is absolutely crucial in allowing these handlers to be able to survive in public. With many claiming that their pet is a service animal, this is hurting legislation allowing real service dogs to come into public settings. There have been examples in the press where seeing-eye dogs have been denied access in public settings due to businesses having had bad previous experiences with “fake” service dogs in that facility.

A service dog in public should be an invisible extension of its handler. They are not there to be petted, to be social, or to interact with anyone other than their person. They should have superb manners, stealth focus, and be completely attentive to their handler. Touting your pet as a service dog under false pretenses is hurting those who really rely on their service dogs, and this is hugely unethical. There is no national certification, no government regulations, or no “vest” requirements for service dogs. Dogs that are trained to perform tasks for disabled people qualify as service animals under the federal Americans with Disabilities Act (ADA). They are generally allowed to accompany their owners wherever the public can go. There is also something called an emotional support dog. These dogs support a person emotionally but are not allowed to accompany them in public places under the ADA laws. Emotional support dogs do not need the advanced training that service dogs do, as they do not have public access rights other than travel and housing rights.

ASO: How are dogs beneficial to their humans even if they don't have PTSD? What are the benefits of having a dog?

HM: There are SO many benefits! Research has proven that being present around dogs or owning a dog can lower blood pressure, raise levels of feel-good hormones, get people out exercising, create social opportunities, help prevent children from developing allergies later in life, provide companionship, and many other amazing things!

Living with a dog requires you to be accountable. They require to us to be responsible for another life other than our own.

In return they provide unwavering loyalty, nonjudgmental relationships, and a constant support. They simply walk side by side with us accompanying us through the web that life throws at us.

12 | www.secondopinionmagazine.com

MIND | BODY | SPIRIT

live your best life

The Secret to Sleeping More, and Better!

by Corbin Burkard, Head Trainer, Burn Boot Camp – Eau Claire

I

am the head trainer at Burn Boot Camp – Eau Claire, which if you don't already know is a gym where 99 percent of our camps are female only! In my time here, I have learned that strong, hard-working women seem to value the little sleep they get. :) Aside from getting in your workout, sending the kids off to school, running to work, somehow putting food on the table, tucking your kid into bed for "the last time," your day is full of time for naps, I am sure!

I am ready to let y'all in on a little secret about how to fall asleep quicker, stay asleep longer, and overall, sleep better.

Exercise. Really, it can be that simple!

Exercise helps the release of chemicals in your body such as serotonin and dopamine, which are some of your "feel good"

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chemicals. Serotonin is a neurotransmitter that assists in your sleep cycle. This chemical helps to influence your mood, and high levels can assist in decreasing anxiety and stress. One way to elevate this is through consistent exercise! Aside from directly helping you sleep, it also is a destressor that allows you to wind down after a long day and get to sleep quicker, rather than lying awake thinking about everything!

Dopamine is another chemical that is released during exercise.

People commonly refer to this chemical as the one that makes you happy. Again, increased levels of dopamine help to decrease stress, and give you the feeling of a "runners high."

Even though this is an article relating to how exercise affects sleep, it is still important to know that one of the first changes you will notice, when you begin exercising is having more energy! Exercise does make you tired, and will help wear you out to sleep better at night, but when in a regular exercise routine, those people have more energy throughout the day, and have an easier time getting up and out of bed in the morning!

Sleep is important in your day to day life, and is especially important when in a regular exercise routine. The time that your body is asleep is the time that your body uses to recover! This can often be overlooked when we are a society driven by success, and we don’t typically give ourselves 6-8 hours a night for quality sleep. A suggestion I usually make is set an alarm when it is time for you to go to bed, and stick to it!

There are so many various benefits to sleep, and we need to unlock ways to get more rest. Maybe, as it turns out, we have had the answer right in front of us the whole time. So next time someone tells you they go to bed at 8:30, you should follow their lead! www.secondopinionmagazine.com | 13

Sakura Skin Spa Summer Skin Tips

By Sarah Green, Owner & Licensed Aesthetician, CLT

W

ith summer (hopefully!) right around the corner, it’s time to remember a few easy skin tips that will help keep your skin healthy and glowing all summer long!

Hydration: Just because we tend to sweat more during the summer doesn’t mean that our skin is hydrated. Be sure to keep up with an appropriate moisturizer for your skin. The other part of hydration is keeping your body hydrated, as this will in turn help keep your skin radiant and glowing. Drinking plenty of water also helps purge impurities from your skin and body, which is very important in skin and overall health.

Exfoliation: With summer sweat come clogged pores! Our

skin naturally turns over every twenty-eight to thirty days, and so exfoliation year-round is important. However, in the summer we tend to sweat more, which can cause excess buildup of oil, makeup, and other debris in our pores. Using a gentle scrub or a product like our Sakura Clarify Pads with 7 percent mixture of salicylic and glycolic acids help to flush your pores of unwanted debris while exfoliating the top layers of your skin to help rid your skin of excess pigment and blemishes, and leaves you with a gorgeous glow. Treatments like the HydraFacial, Fire & Ice, or traditional relaxing facials are excellent—and summertime safe!—ways to help maintain that exfoliated glow. Chemical peels are not recommended during summer months as clients cannot sweat during the peel process and must keep their skin protected from the sun. In our limited summer months there are many other treatments that will still allow us to enjoy our (finally!) beautiful, warm weather while still giving us excellent results!

I also love using our Revisions Intellishade, a tinted moisturizer with an SPF 45. I use this as my makeup but also get the benefit of sun protection daily. For me this has made a huge difference on my skin as I am very prone to pigmentation. Not all makeup SPFs are created the same! Just because your makeup has an SPF in it does not mean you are getting adequate coverage. Do your research! Using a proper makeup or tinted SPF moisturizer is an easy way to apply daily protection without thinking twice.

Other excellent serums to protect your skin are a Vitamin C and/or a Green Tea Polyphenol (GTP) product. Vitamin C and GTP protect our skin from free radicals (sun, chemicals, pollution, etc.) that break down our cells and cause damage and premature aging.

When applied, Vitamin C acts much like a seatbelt. It’s constantly protecting our skin from these free radicals. GTP acts much like an airbag, which instantly destroys free radicals when they land on our skin before they have time to do damage! Together these two products are an excellent addition to your skin routine. Not only will they help to prevent future damage, they will help repair damage that has already been done to the skin.

Summer can be harsh on our skin, but with a few simple “skin rules,” you can enjoy the gorgeous weather without making your skin suffer the consequences!

Summer Skin Care Products that are GOOD for your skin!

Sunscreen: Sunscreen is important to use throughout the

year, even in winter months, as we are constantly bombarded with harmful rays causing damage to our skin. Sunscreen will not only help prevent sunburn, which as we all know is no fun, but it will also protect you from the damage the sun causes to our skin. An excellent way to prevent premature aging of the skin and excessive pigmentation is to use sunscreen anytime you are going to be outdoors. Driving or running errands still exposes us to these harmful rays. We carry two Naturopathica organic sunscreens. Our Lavender SPF 30 is a hydrating cream with micronized zinc oxide to help guard the skin from UVA/UVB damage. Lavender calms irritation and soothes the senses while Macadamia Seed Oil conditions the skin. The Naturopathica Lavender SPF 17 is a nourishing moisturizer, also with micronized zinc oxide to guard from UVA/UVB, Turmeric Root, which helps prevent sun spots, and the calming Lavender.

Both provide enhanced daily broad-spectrum protection from sun damage for healthier, younger-looking skin.

14 | www.secondopinionmagazine.com

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Trinity Equestrian Center to Partner with Veterans Administration for New Pilot Program

T

rinity Equestrian Center, near Eau Claire, has offered mentoring programs for youth, horse-therapy-based programs for veterans, and leadership programs for organizations for several years now.

Their programs seek to heal physical, spiritual, emotional, and cognitive injuries and disabilities, as well as building social skills, communication skills, and problem-solving skills.

One of the center’s main programs is its Veteran Horse Therapy, a wellness program for vets designed around equine-assisted therapy. This program is free to qualified vets and their families.

They note on their website (www. trinity-ec.com/index.phtml), “Understanding the strategies for combat survival, as well as what symptoms might be exhibited in postwar veterans upon re-introduction to civilian life, is what makes our program so effective. We’ve seen great results with veterans struggling with post-traumatic stress disorder (PTSD), depression, addictions, guilt, grief, anger, panic attacks, sleep disorders, and spiritual injuries.”

As an expansion of their successful program, the center will soon be offering a pilot program in conjunction with the Veterans Administration in Tomah. Recently we asked Toni Mattson, co-owner and director of programs, a few questions about the new program.

A Second Opinion: What are your hopes for the program?

Toni Mattson: Since 2009, we at Trinity Equestrian Center have provided thousands of free therapy hours for hundreds of veterans and their families struggling with PTSD and other service-related injuries. Additionally, for years we have extended an offer to the Tomah Veterans Administration to join in a therapeutic collaboration and provide a pilot program featuring our equine-assisted psychotherapy for some of their clients experiencing PTSD. We are thrilled to share that we have been given the green light to go ahead with the pilot program!

My hope for this relationship is not only to help many, many more veterans, but also to model a desperately needed alliance between government institutions and non-profits that shows collectively we can accomplish far more than what we all individually can do.

ASO: What do you envision for the program?

TM: I envision a multi-month series of weekly, 50-minute, equine-based therapy sessions. I expect it will be a blend of individual and group sessions with four veterans per group. The Tomah VA will determine who participates in the program, and our therapy team will design the format and approach. This level of collaboration and co-creation will be unprecedented in Wisconsin for this type of program.

ASO: Why have you and Trinity Equestrian Center decided to try it?

TM: I’m so confident with the work we do and immensely eager to expand the community of veterans we can and do serve. I also respect and admire organizations like the Tomah VA that look at things a little differently and embrace the concept of being willing do something different in order to get a different result. I love that!

ASO: How can people help support your work with veterans?

TM: You can help support the work the center does with veterans by participating in the 7th Annual Trinity Equestrian Center Horsepower for Veterans motorcycle ride. It will be held on Saturday, June 24, at the center, located at 5300 State Highway 37, southwest of Eau Claire. Besides the bike run to the Highground in Neillsville and back, there will be a continental breakfast, silent auction, veterans stories, an opening ceremony, a raffle, bike show awards, and, after working up quite an appetite with all of that, a BBQ chicken meal.

For more information visit trinity-ec. com or call 715-8354530.

www.secondopinionmagazine.com | 15

Pure Fitness 4 You has your Barre Needs!

4

Posture. Core muscles are engaged throughout the entire class, and they can be used for the primary focus of an exercise or for stability as you perform a move that targets your thighs or butt. The most common issue that clients come in with is back pain that usually stems from weak core muscles and hours spent sitting at the computer.

As you strengthen your core, you will notice that you can sit and stand taller and your lower back will take less stress and tension throughout the day.

Top 5 Benefits of adding in Barre to your workout routine!

1

Strength and definition. When you work your thighs in a barre class, you target that muscle group from all angles. Three thigh exercises will work to fatigue the front, inner, and outer thighs, strengthening the muscles from joint to joint. The same goes for your butt, abs, arms, and back.

By strengthening each muscle group thoroughly, you are not only creating amazing definition, you are also strengthening muscles that are often underused and underdeveloped.

5

Mind-body connection. Barre classes challenge you to not only go through the motions of the workout but to focus your thoughts on each and every tiny muscle you are working.

2

Endurance. Each barre class is known for its use of isometric contractions and small isotonic movements.

In an isometric contraction, you tighten or contract the muscle without changing its length. Think plank position or those poses where you hold completely still as your legs start to quiver and shake. These contractions utilize slowtwitch muscle fibers that can increase stamina and improve your endurance.

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Flexibility. You don't need to be flexible to practice barre, but the amount of stretching in each class can help improve your overall range of motion and reduce your risk of injury. Tension and tightness in your muscles and the tendons around them can lead to back pain and poor posture, and can make everyday tasks like bending down to tie your shoes more difficult. Stretching out your muscles will help relieve stress and allow you to move through your day with a little more ease.

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Light Conditions for Planting and What to Plant in Them

Tips regarding planting and sunlight:

R

When you are planning out a garden, keep track of the amount of sun the location receives throughout the day and pick plants according to the descriptions above.

R

If you are planting in the spring before the trees have leaves, make sure to take into consideration where trees, when they do get leaves, will shade your plantings and for how many hours per day.

R

Spring sun is not as intense as summer sun, it still being a bit further away, and this is why shade-loving plants can be planted in spring in locations that might receive more light while the sun is low and there are no leaves on the trees.

R

Plant according to the light conditions you expect to see at the end of May and throughout the rest of the summer.

R

The amount of change in light conditions throughout the growing season due to the movement of the sun does not affect the growth of a plant if it is planted in the correct location from the start.

By Beth Luck, Tin Roof Garden

Full sun: at least 6 to 8 full hours of direct sunlight.

Many sun-loving plants can tolerate more than 6 hours per day but need to be watered regularly to endure mid-summer (July through August) heat.

Annuals that tolerate full sun: verbena, lantana, geraniums, petunias, marigolds, thunbergia.

Perennials that tolerate full sun: yarrow, silver mound, butterfly weed, coreopsis, cone flowers, salvia.

Partial sun/partial shade:

these terms are often used interchangeably to indicate 3 to 6 hours of direct sunlight, preferably morning and early afternoon sun, daily. Morning and early afternoon sun are less harsh than the afternoon sun, especially in the summer months.

Annuals that tolerate part sun/part shade: bacopa, ivy, torenia, fuschia, impatiens, begonias.

Perennials that tolerate part sun/part shade: Jacob’s ladder, hostas, coral bells, perennial geranium, lamium.

Dappled sun:

less light than the limited direct exposure of partial shade. This is the sunlight that makes it through a canopy of deciduous trees. Think of the plants you would see growing in the woods, ferns, lady slippers, trillium, etc.

Annuals that tolerate dappled sun: fuschia, ivy, begonias, coleus, streptocarpus, cyclamen.

Perennials that tolerate dappled sun: hostas, coral bells, columbine, ferns, brunnera.

For more information, stop in Tin Roof Garden at 5310 Friedeck Road, Eau Claire, visit http:// tinroofgarden.com/, or call 715-834-4232.

Full shade: less than 3 hours of direct sunlight daily, with filtered/dappled sun during the rest of the day. Full shade does not mean no sun. There are not many plants, except mushrooms, that can survive in the dark.

Annuals that tolerate full shade: ferns, ivy, cyclamen.

Perennials that tolerate full shade: ligularia, bergenia, ivy, ferns. www.secondopinionmagazine.com | 17

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Addressing Food Insecurity:

Three Local Food-Assistance Programs Helping Neighbors According to the United Way ALICE (Asset Limited Income Constrained, Employed) Report, in 2014 roughly half the population of the city of Eau Claire fell below the ALICE Threshold, meaning they were either living below federal poverty levels or earned more than federal poverty level but less than the basic cost of living for the county.1 Food insecurity is also increasing in Eau Claire County. In 2005, only about 5 percent of the population was receiving FoodShare, the Wisconsin food benefits program. By 2012, that percentage had risen to over 19 percent. Poverty and food insecurity are interrelated.

Poverty increases the risk of food insecurity and hunger. Food-secure households have enough safe and nutritious food for an active healthy life at all times. In contrast, food-insecure households have uncertain access to food. Due to lack of money, they may run out of food, cut back the size of meals, or skip meals altogether. Hunger and food insecurity, in turn, are linked to other problems. For children, these include poor health, and behavioral, learning, and academic problems.

Impoverished adults often report choosing between medication, rent, heat, transportation, or food. Food-insecure seniors are more than twice as likely to report bad health as food-secure seniors.2

Local Food-Assistance Programs Offer Help Community Table

Through the cooperation of the area food bank, several local businesses, churches, and other groups of volunteers, one meal a day is served every day of the year, with no special screening or permission needed to have a meal at Community Table, 320 Putnam Street in Eau Claire.

Each day about a dozen volunteers work three hours to prepare the meal for around 120 guests.3 The Community Table began in 1993. Monday, Wednesday, and Friday, the meal is served between 11:30 am and 1:00 pm. Tuesday, Thursday, and Saturday, a great meal is available between 5:00 and 6:15 pm. Sunday dinner is available between 3:00 and 4:00 pm.

Rachel Keniston has been concerned about food insecurity in Eau Claire, working at the Community Table since 2008, becoming its director in 2010, and recently retiring from it. “Food is one of our most basic needs, regardless of our financial situation,” she says.

However, Keniston noticed that as volunteer groups brought food to share in the early days of Community Table, some of the food was not as nutritious as it could be. The group then partnered with Target to use some of their past-date produce. She explains: “At the Community Table we were able to partner with several local businesses who donated fresh produce when it was past its shelf life but still good. Vegetables are now a component in many tasty dishes served to guests.”

Feed My People Food Pantry

Another local hunger-relief program is Feed My People (FMP) Food Bank, operating since 1982. FMP links food producers and suppliers with individuals and families who are food insecure. At this time FMP is the only food bank in this part of the state, supplying food to over 125 organizations in fourteen counties. In those fourteen counties, “69,950 people live in poverty according to 2010 Poverty and Population estimates from the US Census Bureau. This is a 76 percent increase from data

recorded in the 2000 census.”4 The food bank is especially helpful to those who may not qualify for government food assistance but still need help with obtaining food. One at-risk group is young children. “According to U.S. Census Bureau, one in five children in west central Wisconsin experience food insecurity. Many struggle with hunger when school meals are not available.5 Another high-risk group is seniors. “Among food pantry clients 65 and older, more than half reported visiting a pantry on a monthly basis, the highest of any age group.”6 Visit www.fmpfoodbank.org/get_ help.phtml to find the food bank location closest to you and its hours, or call 2-1-1. You can call ahead for help with completing your application (Contact Tami at 715-835-9415 ext. 106 or Christine at 715-835-9415 ext. 108.), or you can enroll when you stop in during operating hours.

FoodShare and Market Match Token Program at Eau Claire Downtown Farmers Market

FoodShare Wisconsin is a government program to help those who are food insecure and to improve nutrition and health. People with limited income who qualify for FoodShare are then able to buy the food they need for good health. “They are people of all ages who have a job but have low incomes, are living on small or fixed income, have lost their job, retired or are disabled and not able to work.”7 To learn more about FoodShare Wisconsin and how to apply go to access.wi.gov, where you can fill out an online application.

The Eau Claire Downtown Farmers Market has been growing and thriving since 1994. Beginning in 2015, the market has been offering a program to further assist those on FoodShare have access to healthy local food. It’s called Market Match. As part of the program where market shoppers can buy tokens (with credit or debit cards) to then buy market goods, the Market Match program provides a “one-to-one match to farmers’ market patrons who use their FoodShare benefits at the farmers market, up to $10 per week. That means, when a farmers market patron spends $10 of their FoodShare benefit at the farmers market, they receive an extra $10, in the form of wooden tokens, to spend on fresh, local food at the market.”8 This program not only helps low-income shoppers, but also helps vendors to sell more. In 2015, 288 people used the Market Match program and $5,903 of matching funds were used to help families in need buy healthy food. To use the program, look for the table at the farmers market, an assistant will help you obtain Market Match tokens with your FoodShare card. Then you shop! If you don’t use them all on one visit, you can use them at a subsequent visit.This program is sponsored by several area businesses.

Sources: 1. https://c.ymcdn.com/sites/unitedwaywi.site-ym.com/resource/resmgr/ files/Eau_Claire_County.pdf; 2. www.apl.wisc.edu/resource_profiles/pfs_profiles/ eauclaire_2014.pdf; 3. http://thecommunitytable.org/; 4. www.fmpfoodbank.org/whos_ hungry.phtml. 5. Ibid; 6. Ibid; 7. www.dhs.wisconsin.gov/foodshare/index.htm; 8. https://ecmarketmatch.wordpress.com/about/market-match/. www.secondopinionmagazine.com | 19

What About Donating Half Your CSA Share to Help Fight Hunger Locally?

Who Is Rachel Keniston?

Rachel Keniston has been concerned about food insecurity in Eau Claire, working at the Community Table since 2008, becoming its director in 2010, and recently retiring from it. “Food is one of our most basic needs, regardless of our financial situation,” she says.

While she worked at Community Table, Keniston and her family were building a sustainable agriculture farm, Solheim Market Gardens, using permaculture principles, with the mission to grow clean, fresh local produce in ways that respect and build the soil with minimal mechanical cultivation, hoes and hands for weed control, crop rotation and row covers to minimize pest issues. To Keniston and her family, the farm too is part of community building. “We all need healthy food regardless of our income levels. Our community (country and world) also need more small local food producers. It is important that our food not be traveling from all ends of the world, that it not be sprayed with chemicals. The way we grow food is important.”

One of the goals with Solheim Market Gardens was to eventually have a community supported agriculture program.

In studying CSA good practices, Keniston was given the advice to not put too much food in the weekly share box.

“People feel guilty if they can’t use it all,” she says. “None of us likes to throw good food away. The up side of partnering with a farmer through CSA is that people do eat more vegetables!

But too much waste is the number one reason people give for dropping a CSA share.” Keniston read about a farm in Monroe, Wisconsin, that is a nonprofit that grows produce specifically for Feeding America, which distributes produce to food banks.

She explains, “Instead of providing shareholders with produce, they grow to give to the food bank. Shareholders can also make donations to help purchase seed, equipment, and labor.”

which would welcome more produce to share with those in need.”

She describes how this would work: “First, could the farmer grow a crop specifically to be donated to a food bank for the food insecure? Yes, of course, but most farmers producing at this level are barely making ends meet themselves.

That donation from a farmer would be a little like the poor feeding the poor. My thought was if people are willing to partner with the farmer to help create an economically stable farm operation where members are assured the highest quality produce, then maybe they’d be willing to help the farmer and the food bank by subscribing to a full share but donating half to the food bank.” If thirty half boxes of produce were donated weekly, that would be a big help to Feed My People and to the people coming to the food bank. The farmer could plan ahead of time to grow a large bed of certain vegetables for just that purpose. She explains, “At the end of the season, shareholders who donated could be notified of the total weight of produce they donated and the monetary market value of that produce. This could be used for tax documentation.”

Keniston has high hopes for the project, saying, “If it works this growing season, we would like to expand the effort and encourage other local farmers to join in.”

For more information and to sign up to donate a half share, visit www. solheimwi.com or www.facebook.com/solheim.wi.

sandi anderson

20 | www.secondopinionmagazine.com

Life & Soul Coach and Integrative Energy Therapies

Sandi Anderson BS, CHTP, RM, CHT

What Is Her New Idea to Fight Local Food Insecurity?

While pondering both her concern for those experiencing food insecurity and her CSA goals, a light went off in her head. “I started to wonder if it would be possible to offer shareholders the option of subscribing to half a share but then donating the other half to Feed My People Food Bank,

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Midwives and doulas are SERVICES PROVIDED caretakers of women and their babies and the guardians • Well Woman Care Combining Wisdom thebirth.

Ages with Modern Training of of normal Birth Services Certified Professional Midwife We support your birth, your way. &•Doula,

Erin Kaspar-Frett, MSM, LM, CPM

Additional Therapies: ▪ Microcurrent ▪ PEMF Machine

Masters in Midwifery - Licensed Midwife • Prenatal Care MSM, LM, CPM Serving Western WI with Home Prenatal Combining Wisdom of the • Birth, Postpartum Services office in Menomonie and Well-Woman Care Ages with Modern Training • Newborn Care Provided 612-801-9967

Erin Kaspar-Frett,

612-801-9967 • 715-273-4081

Whole Family Health Care

EGGS - EGGS - EGGS!

Cage free. Free range. Naturally produced.

Available on farm every day.

Pasture poultry available Whole Birds - Halved Breasts Leg Quarters - Wings - Stew Hens

Contact: Amanda Bohl 715-556-3469 9359 100th Ave., Chippewa Falls, WI amandarbohl@icloud.com farmfreshbrowneggs.weebly.com Facebook: @Amanda’s Eggs

www.secondopinionmagazine.com | 21

ger hunt Farmers markeattthescFarmavers en Market!

Let’s have fun

e of Visit on cal these lo ’s Farmer s: Market

CHIPPEWA FALLS: Farmers Market Lot, 53 E. Central St., Rushman Drive and East Central Thursday: noon-6 pm.

EC DOWNTOWN: MENOMONIE: Phoenix Park Wilson Park (Wilson Avenue & 8th St.) Wed Sat & Wed 7:30am-1pm; 11am-6pm; Sat 8am-1pm Thursday noon - 5 pm.

Red:

l powerufcue! prod We eat different parts of a plant to stay healthy!

Can you find a root that we eat? A stem? Leaves?

Fruit? If you need help, ask a farmer!

Root: Stem: Fruit:

EC FESTIVAL FOODS: 3007 Mall Drive Sunday 7am-2pm

EC GORDY’S: Hamilton Ave Tues & Sat 8am-2pm Birch St: Wed 8am-2pm

Produce Rainbow Find a fruit or vegetable for each color of the rainbow.

Yellow: Blue:

Purple: Orange:

Green:

Did you know carrots are not always orange?

Find carrots in different colors.

Leaf: DOUGLAS WASHBURN

Let’s find out about life on the farm! Ask a farmer: _____ What time do you wake up in the morning? __________ _____ Do you have a rooster? ______________________________ _______ How long does it take for onions to grow?__________ ____ What’s in your silo?___________________________________ ______ How did you learn to drive a tractor? _______________ ______ Where do the cows sleep? _________________________

Ask 5 farmers where their farms are located. Put a dot on the map.

Fabulous farmers!

BAYFIELD

ASHLAND

PRICE

SAWYER

BURNETT POLK

RUSK

BARRON

CHIPPEWA DUNN MARATHON

TAYLOR ST. CROIX EAU CLAIRE

PIERCE

PEPIN

WOOD

BUFFALO

CLARK JACKSON

ADAMS LA CROSSE

ht Broug u to yo by: 22 | www.secondopinionmagazine.com

MONROE JUNEAU VERNON RICHLAND

CRAWFORD

Complete the Scavenger Hunt with your little explorers and return it by the end of June to to be entered to win lots of prizes!

Prizes: Free Passes

Gift Certificates and Free Books

Free Ice Cream

Free Corn Maze Passes

Free Passes

Canvas Coupons

Give us a hand in growing ou r roots in the community.

Slippery Hill Farm lettuce heads are just one of the products that go straight from the farmer to your plate. From employee to farmer to guest, we will continue to grow our roots deep in the community. Join us at The Informalist every day for a seasonal celebration of the best se produce and meats the Chippewa Valley has to offer.

Lilypad Lab: Gift Certificates for Classes

Your Name: ________________________________ Phone Number: ____________________________ Email:______________________________________

Mail or drop off at: Lily Pad Lab - 1620 Ohm Avenue Eau Claire, WI 54701 Want your kiddos to learn more about fruits, vegetables, and healthy eating and cooking?

Join us at the Lily Pad Lab for our new Healthy Hands Cooking Classes and Camps. Our signature cooking program will lay a foundation of nutrition and cooking skills for life. Kids, 2-18 yrs old, will learn kitchen safety, proper food storage, and make healthy snacks, breakfasts, lunches, and dinners.

www.secondopinionmagazine.com | 23

Quality Eats Lead to

Quality Zzzs

By Bethany Soderlund, dietetic intern, Festival Foods Sleep is a key lifestyle factor that can positively or negatively affect our health. When it comes to sleep, the quantity and quality of those resting hours make all the difference. Whether you struggle to fall asleep every once in a while or it seems to be a chronic issue, finding a solution will greatly benefit your mood and ability to function throughout the day. Did you know food and nutrition can play a key role in the quality of your sleep?

The quantity, quality, and timing of meals can positively or negatively impact your sleep. First let’s look at how food can disrupt our sleep. Large meals, high fat or high protein meals, and spicy foods during the day, and especially before bed, may cause gastroesophageal reflux, or heartburn, which is a potential sleep disrupter. Many foods also contain substances that act as stimulants to the brain including alcohol, caffeine, and tyramine.

Alcohol before bed can cause frequent sleep disruptions, headaches, and less restful sleep, so it is best to avoid alcohol four to six hours before bedtime. For many Americans, caffeine is the life-sustaining liquid that flows through their veins.

Whether a cup of coffee, energy drink, or soda, the high levels of caffeine consumed during the day can lead to a night of tossing and turning. For optimal sleep, avoid consuming caffeine four to six hours before bedtime.

24 | www.secondopinionmagazine.com

Another potentially problematic component is tyramine. It is a naturally occurring substance derived from the amino acid tyrosine that causes a brain-stimulating effect. Some of the tyramine-containing foods to minimize or avoid before bed include bacon, ham, pepperoni, raspberries, avocado, nuts, soy sauce, and red wine.

Fortunately, not all foods are sleep disrupters. In fact, some foods can actually be sleep promoters. Tryptophan is an essential amino acid that is a precursor to serotonin, a neurotransmitter that acts to increase the rapid eye movement (REM) stage of deep sleep. Meat, dairy products, eggs, nuts, seeds, bananas, and honey are some of the sources of tryptophan. Carbohydrate foods help increase tryptophan’s access to the brain. What does this mean for your meal plan? In general, eating a balanced diet containing protein at each meal during the day and a small snack one to four hours before bed will promote this normal body physiology to increase the stages of deep sleep. Example bedtime snacks include yogurt and crackers, wheat toast and cheese, and cereal and milk. Just remember to keep your portion sizes small to help avoid sleep disturbances.

Sleep is a key element of a healthy lifestyle that can affect mood and productivity during the day. Our food choices and the timing of those food choices can be the difference between counting sheep and a deep restful night’s sleep.

Whether you opt for two cups of coffee instead of three or switch your bedtime snack from hot wings to a glass of milk, small changes each day can get you on the right track to waking up energized and rejuvenated.

Bethany Soderlund is a dietetic intern with the University of Wisconsin–Green Bay and is currently working with the Mealtime Mentors at Festival Foods. Learn more about Festival’s registered dietitian team and their many resources and recipes at FestFoods.com/ Mealtime.