Breathe Magazine by Summit Publishing

inspiring active women to explore their passions

readbreathe.com

Travel

summer 2009 free!

tail-wagging ON THE ROAD WITH WOMANâ&#x20AC;&#x2122;S

best friend

holiday road

summer family adventures fast food

Healthy Eating On-the-Go

age-appropriate workouts Weighing in on Kidsâ&#x20AC;&#x2122; Fitness

greening your garden | sun smarts | girls just wanna race bikes

MEET DAN HEATON, PIONEER OF OFF-ROAD UNICYCLING. DAN DIDN’T GROW UP WATCHING HIS UNICYCLING HEROES ON TV. HE BLAZED HIS OWN TRAIL. ON ONE WHEEL. OVER ROCKS, TREE STUMPS, AND CYNICS. OUR PAGORA TRAIL SHOE WITH TECHLITE HELPS HIM ABSORB ALL THE BUMPS ON HIS UNIQUE PATH. WE ARE PROUD TO CELEBRATE HIS PASSION BY AWARDING HIM THE GERT BOYLE MEDAL OF MERIT (M.O.M.). LEARN MORE ABOUT DAN AND HIS GEAR BY VISITING COLUMBIA.COM

AVAILABLE AT:

GreatOutdoorProvision.com

MEET JAMES FULBRIGHT, PETER DAVIS, AND JOHN BENSON, PIONEERS OF TANKER SURFING. TO THEM, IT’S NOT THE MOTION OF THE OCEAN. IT IS, IN FACT, THE SIZE OF THE BOAT THAT MATTERS. GALVESTON CAN GO WEEKS WITHOUT WAVES, SO THEY RIDE THE TWO-MILE WAKES OF PASSING TANKERS INSTEAD. WITH THE OMNI-SHADE FABRIC OF OUR UTILIZER CREW SHIRTS, THEY CAN AVOID HARMFUL UV RAYS AS EASILY AS THEY AVOID ONCOMING SHIPS. THESE GUYS ARE PIONEERS OF THE GREATER OUTDOORS, AND WE PROUDLY AWARD THEM THE GERT BOYLE MEDAL OF MERIT (M.O.M.). LEARN MORE ABOUT THEM AND THEIR GEAR AT COLUMBIA.COM.

AVAILABLE AT:

GreatOutdoorProvision.com

editor's note Our features stories for the summer are all about food and family. I’m always thinking about food, and with a baby on the way (our first!), family’s definitely been in the forefront of everything I do. Will I be a good mom? Am I getting enough exercise? Is there such a thing as an affordable, eco-friendly crib? If you want a scary read, forget Stephen King. Try The Girlfriends' Guide to Pregnancy. I’m coveting our picks in this issue for family gear (thank God for baby registries) and am salivating over Kath’s smoothie recipe in “Healthy Eating On-the-Go” (page 18). So far, smoothies are my one and only craving. I usually crave excitement, but I’ve been one lame pregnant lady. For now, I’m living vicariously through the insights and experiences of the wonderful women who helped me put together this issue. I’m planning future family vacations in my head, and hoping my dogs will one day tone it down enough to join us in our travels (Marley’s got nothin’ on my Henry). In addition to our getaway guides, you’ll find plenty of fresh tips and finds from summer style and sun safety, to

In my element at the Telluride Bluegrass Festival. I'm determined to get back there one of these days!

gardening and bike racing. For me, summer means bare feet (when shoes aren’t required for service or sport), day hikes with the dogs, quality porch time, outdoor music festivals, and margaritas (well, no margs this year). Whatever you do with your summer, I hope you have a good one… and have a

Editor in Chief

margarita for me!

North Carolina in the Fall!

A great place and time to run! SUNDAY • NOVEMBER 1, 2009 • Cash purse of over $23,000 • Scenic course includes Downtown Raleigh and Umstead State Park • Pre-race expo, restaurant discounts, awards, giveaways, and more • Register early! Marathon caps at 2,000 and half marathon at 4,000 • A great opportunity to qualify for Boston! • Register online at www.cityofoaksmarathon.com

Official Media Sponsor

readbreathe.com

Summer 2009

features 22

breathe ONLINE

14 Adventure Awaits

Six outdoor picks for your family vacation.

editor in chief Lindsey Grossman lindsey@readbreathe.com

22 Tail-wagging Travel

contributors Kelly Love Johnson Jennifer Larson Colleen Oakley Kirsten Ott Jayme Otto Gayla Trail Kelly Turner Kath Younger

Good-for-you fast food alternatives.

25 Don’t Feed the Daughter

Kelly Love Johnson on dealing with diabetes.

27 Age-Appropriate Workouts Weighing in on kids’ fitness.

art director Megan Murphy

30 Taking it Slow

Chef Carvel Grant Gould.

departments

president Blake DeMaso blake@readbreathe.com

GEAR 9 Our family-friendly favorites.

GREEN LIVING 21 Five tips for making your garden greener.

readbreathe.com

account executives Abby Haffelt abby@readbreathe.com Tom Daly tom@readbreathe.com

STYLE 11 Warm weather fashion from head to toe.

BREATHEABILITY 20 Girls on the Run Founder Molly Barker

associate designer Christa Albano

publisher Martha Evans martha@readbreathe.com

MIND BODY + SOUL 8 Plantable paper, getting juiced, and chocolate for change.

HEALTH 12 Staying sun-safe, plus Health Bites.

senior designer Amanda Powers

IT director Craig Snodgrass

FITNESS 7 Girls Just Wanna Race Bikes

breathe magazine

18 Healthy Eating On-the-Go

Pet-friendly destinations, gear, and advice.

Find exclusive online content at readbreathe.com

magazine

contents

Charles Leonard charles@readbreathe.com contact us 107 West Market Street Charlottesville, VA 22902 434.817.2755

11 21

readbreathe.com cover © Getty Images

fitness

BIKES

girls just wanna race bikes

How fast do I need to be? There’s no rule, but 16 to 18 mph is a good place to start, and will put you in the middle of the pack Do I need to be on a team to enter a bike race? Nope. Just sign up as “Unattached.” Single girls are welcome!

Reconnect with your inner speed demon this summer.

Should I join a team or club if I want to race? It’s not required, but a team provides an instant group of mentors, as well as a snazzy uniform. It never hurts to look the part.

By Jayme Otto

More women are racing road bikes than ever before. But they’re doing it a little differently than the guys. Consider the scene in the race parking lot at the Jefferson Cup Road Race in Charlottesville, VA: Hillary Styer and Zina Labudde slather on the sunscreen, while Nicole Shue digs around in her car to find the leis. Styer and Labudde tie pink and purple grass skirts over their black spandex shorts. Once she locates the hot pink leis, Shue relaxes and joins in the carnival atmosphere of her teammates. “We race with flair,” she says. The girls represent Velo Bella, the nation’s largest all-women’s cycling team. At the start line, they’ll join 50 other women, racing 20 miles. The Bellas take their racing very seriously, just not themselves. “Bike races can be very intimidating, and roadies in general can be intimidating. Our point is to make

What do I wear to a bike race? The same thing you wear on a ride, plus some flair if you’re a Bella. Helmets are required. If you are part of a club or team, you should wear the team uniform, or “kit.”

CIAO, BELLA! Nicole Shue warms up for a race.

it a relaxing atmosphere using things like feathered boas. It’s all about breaking down those barriers and just being girls at heart and having fun,” explains Shue, head Bella of the Mid-Atlantic region. There’s no better time to step up to the start line of your first bike race. Be ready to roll with these insider tips.

Which race is right for me? road race (rr)

Distance

terrain

speed

good for

40-80 miles

varied

Depends on the pack. Typically starts gradual, gets faster as the race progresses.

Gals who are strong and steady and comfortable riding in a pack.

criterium (cr)

<1 mile loop raced for 30-60 minutes depending on Category.

flat

Fast and furious.

Girls with the need for speed who are skilled bike-handlers and comforable in close proximity to other riders.

time trial (TT)

Varies, but typically 20 miles or less.

Flat w/ some gradual up or downhill

As hard as you can go. It’s just you, no pack.

Triathletes or ladies looking to race against the clock, not other riders.

hill Climb (hc)

Varies, but typically 20 miles or less.

steep uphill

Slow and steady.

Climbers, masochists, and women who aren't interested in riding in a pack.

circuit race

5-25 mile repeating loop. Number of loops depends on Category.

varied

Depends on the pack.

Steady riders with average bike handling skills, not quite ready to commit to the length of the road race or the ferocity of the criterium.

This is a multi-day event with different types of races.

varied

stage race

Depends on type of race.

The woman who wants to try it all at once.

What kind of equipment do I need for a bike race? You need a road bike; mountain bikes and hybrids are too heavy. You also need clipless pedals, which are the kind you clip into, despite the counterintuitive name. They take some getting used to, but trust us when we tell you that you don’t want to stick out as the only person with bootleg pedals. Will I need to eat and drink during a race? Yes. We recommend one water bottle per every hour you race. Long races (60+ miles) will have “feed zones” where volunteers hand out fresh bottles of water. Use water bottle cages attached to your bike to hold your water. The Camelbacks popular in mountain biking are faux pas. If the race runs more than an hour, plan to stash some energy gels in your jersey pocket. Will I have to race against professional racers? Nope, not even if you wanted to. Racers are divided into different categories according to ability. As a new racer, you’ll automatically enter the lowest possible category—Cat 4. The hierarchy goes 4-3-2-1-PRO. What happens if I have to go to the bathroom? Women have a civilized habit of stopping to call a “pee break” in races over 60 miles. It’s quite a spectacle as everyone drops trou on the side of the road. The more experienced girls will lead the charge. Just make sure you follow their lead. It’s a no-no to keep riding when a break has been called. Where do I go to find a race in my area? USAcycling.org is a good place to start. Click on “Road” and then “Find a Race.”

summer 2009

mindbodysoul

good for you, good for the planet. mind Sometimes it helps to get it all out on paper. The Think & Write & Grow Plantable Journal from Botanical Paperworks is 100 percent recycled and recyclable. We encourage you to judge this book by its beautifully designed cover, which is infused with wildflower seeds. Grow your ideas within the 150 pages of recycled office paper, and when it’s full, remove the cover, plant it, and watch the wildflowers bloom! $24.95 • botanicalpaperworks.com.

body a green apple a day… The team of women behind Juice Beauty believes that what goes on your body is as important as what you put in it, priding themselves on their signature organic juice base. Their Green Apple SPF 20 Antioxidant Body Moisturizer goes on easy for daily sun protection with the added bonus of reducing fine lines and firming up, well, places that need firming. It’s hard to find a body lotion with SPF that doesn’t smell like sunscreen (great for the beach, not for the boardroom). You’ll be pleasantly surprised at the oh-so-light citrus scent that—like their certified organic ingredients—comes naturally. $29 • juicebeauty.com.

soul sweet environmental relief. Why feed your soul with chicken soup when you can opt for endorphin-releasing chocolate with a cause? Climate Change Chocolate bars will satisfy your craving as well as your desire to make the world a better place. Each bar you buy comes with 133 pounds of TerraPass carbon offsets, balancing out the average American’s daily carbon impact. You won’t get a golden ticket, but you will find 15 tips for reducing your carbon footprint on each recyclable wrapper. The 3-pack gift box ($14.50) makes the perfect gesture for the eco-conscious chocolate lover in your life. $4.50 • Sold at Whole Foods Markets and at terrapass.com.

readbreathe.com

gear

great finds

functional family

your chariot awaits

making strides

Want to share your passion for the outdoors with the new love of your life? There’s a kit for that. The Cougar 1 Chassis, Chariot’s bestselling model, meshes with all five of their conversion kits so your child can bike, hike, stroll, jog, and cross-country ski right along with you from the comfort of the same cockpit. The latest model comes in three colors with a redesigned Quickclip for easier access to the child compartment. Of note: you’ll need to buy at least one conversion kit in order to get going. $575 • chariotcarriers.com

The BOB Stroller Strides Fitness Stroller is a favorite among moms looking to stay in (or get back into) shape. This stroller’s made for joggin’, but it also happens to be the official stroller of Stroller Strides, a fast-growing exercise program offering classes all over the country. Not a class kind of gal? It comes with a Stroller Strides Fitness Kit, which includes a workout manual and exercise bands so you can tone on your own time. $399 • bobgear.com

finding NEMO

carry on

(diaper) change is good

The Asashi is one of five new tents from the nimble minds at NEMO. It comfortably sleeps a family of four, with plenty of headroom (60 inches worth) and interior storage. Optional add-ons include a Garage ($139), which can be used as extra storage space, a covered area for camping chairs, or more sleep space with the Garage Footprint ($45). $399 • nemoequipment.com.

Comfortable for both moms and dads (and most importantly, your little one), the FC 3.0 is Kelty’s top-of-the-line frame carrier for families who enjoy quality trail time. A five-point adjustable harness holds up to 50 pounds, carrying your baby well into his toddler years. Bells and whistles such as a zip-off diaper bag and sun/rain hood make this the perfect choice to keep your precious cargo dry (and protected) on and off the beaten path. $209.95 • kelty.com.

With equal parts style and practicality, the Lena diaper bag from Sherpani has the right formula for active moms. A wet pocket offers a convenient solution for swimsuits or soiled diapers when a trash can can’t be found. Adjustable yoga mat straps and a water bottle holder give this messenger-style bag a post-baby purpose, as a yoga or gym bag. The Fall 2009 line comes in a fresh array of colors. $69.95 • sherpani.us summer 2009

Relax. With our durable, expertly-researched Trails IllustratedÂŽ maps, the only thing youâ&#x20AC;&#x2122;ve got to worry about is which adventure to plan next.

Introducing two new titles for Chattahoochee National Forest. Take 20% off these new maps through July using code: NGCHAT09

www.natgeomaps.com/vip

readbreathe.com

style

great finds

summer lovin'



Our warm weather favorites from head to toe By Lindsey Grossman

Updating your summer staples? A purchase from these planetfriendly companies will make you look and feel good.



 1. bamboo sunglasses Over-sized frames and sustainability are always in style. Need an incentive to splurge? For every pair sold, Kayu sponsors a sightrestoring surgery in the developing world. $180 • kayudesign.com 2. netty dress Made from recycled polyester and organic cotton seersucker, this lightweight, go-anywhere dress can take the heat. An adjustable tie in the back makes it a perfect fit for any figure. $85 • patagonia.com 3. bora bora tote This fair trade bag, made from hand-wrapped raffia and seagrass leaves, is a natural for the beach. It also doubles nicely as a magazine basket at home (you know, for all those back issues of Breathe). $75 • madimports.org 4. sport flips Who knew orthopedic shoes could be so sporty chic? The top layer molds to your feet for custom, all-day comfort. And SOLE’s got soul—they take their eco-responsibilities as seriously as the quality of their products. $69.95 • yoursole.com



summer 2009

health

sun-safe worship

sun smarts By Jennifer Larson

Peg Cheirrett, a board member of the Melanoma Research Foundation, doesn’t let her two bouts with melanoma stop her from living an active life. But when she goes hiking or boating, she takes every possible precaution to protect her skin from the harmful rays of the sun—and so should we. The National Cancer Institute has reported that incidents of melanoma, the deadliest type of skin cancer, are on the rise among young women in the United States. Non-melanoma skin cancers have also increased among young women. So, as summer gets underway, it’s time for us to get back into all those good habits, like slathering on broad spectrum sunscreen, donning a hat and sunglasses, and avoiding the sun during peak hours.

When the temperatures rise, we tend to shed clothing, not add more. But experts suggest we rethink our attitude toward summer clothing, which can provide 100 percent of UV blockage. You can wear regular long-sleeved shirts or pants to shield your skin, or check out all the new clothing that’s made with Ultraviolet Protection Factor (UPF) sun protection. When it comes to your face, most cosmetic and skincare lines now offer products with Sun Protection Factor (SPF). The Skin Cancer Foundation notes that the SPF in many moisturizers is sufficient for everyday exposure. But if you’re going to be spending any significant time outside, your best bet is to apply a thorough coat of water-resistant sunscreen to your face and neck before applying makeup. With so many products out there to shield your skin, there’s no excuse not to play it safe.

Seven finds for $50 or less

from top left: Benefit “Hello Flawless!” Powder Cover-up with SPF 15, $34 • benefitcosmetics.com. bliss Best of Skintentions with SPF 15, $35 • blissworld.com. Lands’ End Solid Jersey Sun. Life Tee with UPF 50, $14.50 • landsend.com. Neutrogena Ageless Essentials Continuous Hydration Moisture SPF 25, $15 • drugstore.com. Columbia Sportswear Climber Canyon Hoodie Tunic with UPF 40, $50 • rei.com. e.l.f. Super Glossy Lip Shine SPF 15, $1 • eyeslipsface.com. the Balm Balm Shelter Tinted Moisturizer SPF 18, $25 • thebalm.com.

readbreathe.com

you best check yourself If you get familiar with the freckles and moles on your body by checking your skin every six or eight weeks, you’re much more likely to notice any changes. Ask a friend or family member to help you with hard-tosee places.

how to do it: Stand in front of a full-length mirror. Start with your head, and thoroughly examine your face, neck and even your scalp. Then move down your body. Check your hands and arms, then your torso. Use a handheld mirror to check the back of your neck, your back, buttocks, and the backs of your legs. Examine your legs and feet, including the soles. Measure and record anything that you see, plus the date, on a body map (see melanoma.com for a sample). Take the map with you the next time you visit your dermatologist. source: melanoma.com

health bites News Nuggets, tidbits, and fresh findings for your wellbeing By Jennifer Larson

prematurely than women who took selective serotonin reuptake inhibitor (SSRI) antidepressants during pregnancy. Talk to your physician about possible treatment—for your baby’s sake and yours.

 burn notice

 super foods

Sometimes it’s just easier to eat healthy when you know exactly which foods to choose. WebMD (webmd.com) published a list of six super foods for women to try: lowfat yogurt, fatty fish (like salmon), beans, tomatoes, lowfat milk or orange juice fortified with vitamin D, and berries. Don’t worry: you don’t have to fit them all into one meal!

 down time? If you’re pregnant and think you might be suffering from depression, don’t suffer in silence. Research from the American Journal of Psychiatry shows that women who went untreated during pregnancy were more likely to deliver their babies

The American Council for Fitness & Nutrition says staying in shape can be as simple as working some calorie-burning activities into your everyday life. And summer’s the perfect time to burn those calories while enjoying the great outdoors. For instance, you can burn as many as 150 calories in a half-hour of mowing the lawn or gardening—and maybe a few more chasing the bunnies away from your tomato plants.

 back attack It might sound counterintuitive, but cutting out the exercise for more than a day or so after you’ve experienced back pain can actually undermine the

healing. According to Spine-Health (spinehealth.com), a comprehensive exercise program that involves daily stretching will help you stay flexible and keep your back healthy. The most important muscles to target are the hamstrings, piriformis, psoas major, and the gluteus muscles of the buttocks.

 bright eyes Want to keep your eyes healthy and preserve your vision, too? Start taking your B vitamins. The Archives of Internal Medicine published a study showing that a combination of vitamins B6 and B12, and folic acid, seems to reduce the risk of age-related macular degeneration in women. Agerelated macular degeneration (AMD) is a major cause of vision loss in older people. As if you needed another reason to avoid smoking, it also contributes to AMD.

A Tradition of Personal Care Dr. John Stewart Dr. Susan West Dr. Holly McArthur Dr. Amy Vance Dr. Ruchi Moore Now Accepting New Patients 41 Oakland Road, Suite 200 • Asheville, NC 28801 828.253.5381 • www.laurelobgyn.com summer 2009

adventure awaits! Whether you’re climbing high or catching a wave, these six outdoor vacation spots are fun for the whole family. BY COLLEEN OAKLEY

Sure, you could take the kids to another amusement park this summer, or to grandma’s house—again. Or you could give them a vacation they’ll never forget. Pack the car for a day trip or a weekend and hit up one of these exciting offthe-beaten-path adventures. Better still? They won’t break the bank. Trust us, your kids will be totally stoked—and you’ll be glad for a summer free of talking mice and roller coasters. Everybody wins.

Virginia Beach Virginia Learn how to hang ten with your totally rad family at the Whale Bone Surf Shop. The three-hour lessons include a 20-minute classroom talk about safety, the types of waves, and practice on a balance board. Then you’ll cross the street to the beach for about two-and-a-half hours of surfing. There is one instructor for every three students, so you’ll get plenty of board time and individual attention. Best of all, there’s no age limit. They’ve had kids as young as four and adults as old as 70 ripping up the surf, so nobody has to watch from the shore. Classes run from 8-11am (when the water is less crowded) and the shop provides all the equipment. If you’re still having fun when the lesson ends, you can rent your board for the rest of the day and keep practicing. Cowabunga! How much: $80 per person. Rates drop to $70 per person when you have a group of six or more. Don’t miss: Go for the Fourth of July and you’ll see the Stars and Stripes Explosion, a free star-spangled celebration on the beach complete with tribute bands, a symphony orchestra, and—of course—fireworks. Helpful hint: Lessons are only offered on Tuesdays, Wednesdays and Thursdays, so you could sign up for a Thursday and then enjoy a long weekend honing your new talent. For more info: whalebonesurfshop.com, 877.855.1975

Washington DC Planning a trip to our nation’s capital? Ditch the tour bus and go with two-wheeled transportation. Bike and Roll offers safe, historic, 3-hour tours that stop at all the famous monuments, from the National Mall to the Lincoln Memorial. Bikes and helmets are provided, as well as bottled water and a light snack. Kids not ready to pedal on their own can ride along on a trailer tandem or trailer carriage, so the whole family can participate. Educational and good exercise—what more could you ask for? How much: Tour prices start at $40 for adults and $35 for children. Don’t miss: The Sites@Nites tours—the air is cooler and the lights are spectacular. Helpful hint: Tours fill up quickly, so make reservations ahead of time. For more info: bikethesites.com 14

readbreathe.com

Oak Hill West Virginia The community pool’s got nothing on paddling down a rushing, white-capped river. Whitewater rafting in West Virginia is the ultimate thrill ride and ACE Adventure Resort has trips perfect for first-timers and more experienced paddlers. The Upper New River has mild rapids great for young families (minimum age is 6). The Lower Gauley River is good for the more adventurous first-timers (minimum age is 12), with 14 miles of vertical drops and three Class V rapids (the highest level). Whichever river you choose, every full-day trip comes with a riverside lunch. Best of all? You’re miles away from television, PlayStation, and your boss. Gotta love nature. How much: For the Upper New River, day rates start at $99 for adults, half-price for kids. The Gauley River starts at $119 for adults, $99 for kids. Don’t miss: The West Virginia State Fair, August 14-22. Located in Lewisburg, just over an hour from Oak Hill, the state fair has plenty of kidfriendly rides, crafts and entertainment. Helpful hint: If you just want a day of rafting, pick a weekday. On Saturdays, the price is hiked. For more info: aceraft.com, 1.800.787.3982

The Ultimate Travel Guide If your family is always looking for a new adventure, look no further than National Geographic’s The 10 Best of Everything: Families by Susan Magsamen. It’s packed with “10 best” lists, from ice cream spots to skate parks to fall festivals all over the United States and even abroad. It even includes information on how to preserve those precious family memories, a place to write wish lists for future trips, and what-to-pack reminders to make each vacation a breeze. $21.95 • shop.nationalgeographic.com. summer 2009

Linville North Carolina You haven’t been to the Blue Ridge Mountains until you’ve been to Grandfather Mountain, with its breathtaking views and some of the best alpine hiking in the South. Camp out under the stars at the Grandfather Campground where tents and RVs are welcome. Or if you aren’t a fan of roughing it, you can even rent a cabin. The grounds have three bathhouses, all with showers, hot water, and even laundry facilities, so while you’re communing with nature, you don’t have to turn your back on civilization altogether. Maps in the on-site office direct you to nearby hiking trails, and a free vacation planner helps newbies decide where to start their sightseeing. Don’t forget the marshmallows—no camping trip is complete without the s’mores.

HUGH MORTON

How much: Rates start at $20/day for a tent spot with water spigots and $50/day for a cabin. Don’t miss: The views from the Linville Peak vantage point. To get there, you have to cross an 80-foot chasm on the Mile High Swinging Bridge—not for the faint of heart. Helpful hint: The physical address of the campsite is different from their mailing address. So for your GPS, type in: 125 Profile View Road, Banner Elk, NC 28604, and you should be good to go. Also, their busiest months are July and October. If you’re planning a trip for either month, you definitely want to call ahead and reserve a spot. For more info: grandfatherrv.com, grandfather.com

readbreathe.com

Smoky Mountains Tennessee Take a hike—a scavenger hike, that is. The Scavenger Hike Adventures and Mountain Journal by John and Kat LaFevre turns hiking into an interactive game. It’s a guidebook to designated trails, and you follow the clues to find really cool stuff, like an old steam engine that rolled off a mountain, a tree that was clawed apart by a bear and even a giant natural rock house that pioneers used as a shelter. Make it even more fun by naming a prize to be won by the family member that racks up the most points (each treasure found is worth 10 points). The book contains 14 easy, moderate, and extreme hikes with over 200 treasures to find. Adventures range from an easy strolleraccessible half-mile trek, to a 10-mile extreme challenge. Perfect for little and big explorers alike. How much: $14.95 for the book. The hikes are free! Don’t miss: The 120-year-old cabin that you can explore inside and out on adventure number two. Helpful hint: You can order the book online or just pick it up at the Welcome Center of the Smoky Mountains. For more info: scavengerhikeadventures.com

Atlanta Georgia If you love Swiss Family Robinson, then you don’t want to miss the new Sky Hike at Stone Mountain. The nation’s largest family adventure course in the treetops is built out of ropes and wooden bridges. Choose from a 12-foot or 24-foot high course (or for daredevils try the super challenge at 40 feet in the air). Explore the quarter-mile trek with your kids by balancing on single ropes high above the ground, leaping from one wooden slat to another and climbing to the top of vertical net bridges. Besides a can-do attitude, you need closed-toe shoes to participate. How much: Get a one-day adventure pass for $21 for kids and $26 for adults. Don’t miss: Stay until nightfall and experience the infamous Stone Mountain Laser Show. The 40-minute spectacle is complete with special effects, surround sound and a grand fireworks finale. Best of all, it’s free with the $8 parking pass. Helpful hint: Kids must be at least 44 inches tall for Sky Hike. If you have children that are too small to participate, there are plenty of other activities at the park for them to do while the older kids climb in the treetops. For more info: stonemountainpark.com • Colleen Oakley is a freelance writer and avid traveler based in Atlanta, Georgia. Her work has appeared in Marie Claire, Women’s Health, Fitness, Shape and Redbook. She is currently penning her first novel. summer 2009

BY K ATH YOUNGER

tsafkaerb

breakfast

Do you know the letter and number for every candy bar in your office vending machine? Can you name the drive-thrus with the best French fries town? Maybe you are the Queen of Healthy Eating in your own kitchen, who turns into the Burger Queen when you’re starving and stranded while out running errands far from your fridge? Your house may be a sanctuary of wholesome ingredients, but you don’t have to undo your hard work when you’re away from home.

We all know that breakfast is the most important meal of the day, but that’s not an excuse to eat donuts and coffee cake every morning! Many breakfast foods are relatively portable, so getting in some of your food groups shouldn’t be hard. A popular breakfast item easy to take with you is a smoothie. Rather than relying on the super sweet storebought versions, make your own the night before and all you have to do is shake (to ensure it’s mixed through) and go. Smoothies come in as many styles as there are fruits,

lunch

ON-THE-GO

hcnul

healthy eating

but a classic combination is a blend of banana, milk, and frozen berries. You can play around with your tastes and try yogurt, flax seed, frozen tropical fruit, and even a handful of baby spinach (I promise you won’t be able to taste it). Green smoothies make life more exotic! To include some whole grains in your smoothie, try adding a quarter cup of either dry rolled oats or cooked oatmeal. Both add a doughy flavor and a hint of chew. OATMEAL SMOOTHIE Mix the following in a blender: • 1 small ripe banana • 1/2 cup frozen mixed berries • 1/2 cup skim milk • 1/2 cup plain yogurt • 1 tablespoon ground flax seed • 1/4 cup rolled oats Don’t ignore one of the world’s most transportable foods—the sandwich! Both sweet and savory creations can make great breakfasts. Try a banana and almond butter between two slices of whole wheat toast; get veggies and protein with scrambled eggs and spinach rolled into a wrap; or a pumpkin cheese sandwich: canned pumpkin, cottage cheese, and cinnamon spread onto bread or stuffed into a pita pocket. Other easy-to-grab breakfast items include whole fruit, individual yogurts, dry cereal pre-portioned into baggies, and instant oatmeal. There are also a handful of peanut and almond butters now available in to-go packets. Squeeze them on a banana, a bagel, or just enjoy out of the packet for a quick snack.

readbreathe.com

When lunchtime rolls around, you’ll get more bang for your buck by brownbagging it. One of the best lunch bags around is the Built NY Gourmet Getaway Lunch Tote. Made from wet-suit neoprene, these totes are machine washable, expand to fit odd-shaped Tupperware, fold flat when empty, and come in all kinds of fun colors and patterns.

BUILT NY GOURMET GETAWAY LUNCH TOTE $22-$25 • builtny.com

The worst time to pack a lunch is during the morning rush, so get organized on a Sunday afternoon or the night before when you’re making dinner and the cutting board is already out. Use the weekend or a free afternoon to prep lunchbox components. Chop raw veggies and portion them into containers, make a bean salad that you can nibble on all week, pour trail mix into containers, or stuff baby spinach into a bag so you can add dressing, and shake and pour onto a plate on a busy Wednesday. For a more elegant lunch, roast a sheet pan of sweet potato, carrot, mushroom, and bell pepper in some rosemary, olive oil, and salt. These should stay fresh for a few days in the fridge for a quick lunchbox addition. You’ll have delicious roasted vegetables while your co-workers nibble on potato chips. Yogurts, string cheese, and whole fruit are simple add-ons to any lunch. And don’t forget about leftovers! Plan to cook an extra portion of your dinner, fridgerate or freeze in a separate container, and a few days later you’ll have a healthy, homemade lunch waiting for you at noon.

QUICK LEMON + FETA BEAN SALAD Combine the following in a to-go container: • 1/2 cup garbanzo beans • 2 tablespoons feta cheese • Juice of half a lemon • 1 teaspoon capers

• Pinch kosher salt • Dash of hot sauce, such as Sriracha

Nut, Seed + Fruit Snack Bars

snack time

These days, there are oodles of wholesome foods that come prepackaged for convenience, such as hummus to-go, 1-ounce bags of almonds and trail mix, raisin boxes and dried fruit, tuna and salmon that come in packets, and pre-chopped veggies. When you are away from home, a focus on whole foods and short ingredient lists will help to keep processed snacks to a minimum and your body as happy with your choices as your mind.

bar code There are hundreds of nutrition bars on the shelves these days. Look for bars composed of real food, such as Lärabar, PROBAR and CLIF Nectar. The ingredients in a Pecan Pie Lärabar are: dates, pecans, and almonds. Ask yourself: “Could I have made this bar at home with real food?” The ingredient list evaluation goes for items like chips and crackers. FoodShouldTasteGood chips have a simple ingredient list and are made from stone-ground corn, which is a whole grain. If you’re in the mood to create your own bars, the Nut, Seed + Fruit Snack Bars are chewy and filled with nutritious ingredients.

If you’re caught on the run with no snacks on hand, there are grocery stores all around where you can pick up some real food NUT, SEED + FRUIT SNACK BARS in lieu of the drive-thru. In • 1 ½ cups rolled oats addition to single serving • 1/2 cup chopped mixed nuts + seeds items like yogurt and (any kind you like: walnuts, almonds, whole fruit, many grocery sunflower seeds, pumpkin seeds) stores have salad bars and • 3/4 cup dried fruit (any kind you like: pre-made sandwiches and raisins, dates, apricots, cranberries) wraps. If the weather is • ¼ cup brown sugar nice, take your to-go fruit • ¼ cup ground flax seed salad to a park and enjoy • 1 teaspoon cinnamon an al fresco meal. • 1 teaspoon kosher salt • 1 ¼ cups skim milk Maintaining healthy eating • 1 egg patterns while on-the-go is • 1 teaspoon vanilla all about thinking through Method: your options and making 1. Preheat oven to 375˚ good decisions. The more 2. Mix dry ingredients. planning you do, the more 3. Mix wet ingredients. options you have and 4. Pour wet into dry. Stir to combine. the more opportunities 5. Pour into a 9×9 baking dish either there are to make good coated in cooking spray or lined with choices. Put a little time into parchment. ensuring you have healthy 6. Bake for 30 minutes. food to eat wherever you 7. Cut into 10 squares. are, and you’ll set yourself up for success. • Kath Younger writes the popular healthy food blog Kath Eats Real Food, which you’ll find at katheats.com. Having lost over 30 pounds since graduating from college, Kath is now studying to become a registered dietitian and lives in Charlotte, NC. summer 2009

breatheability

q&a: Molly Barker Founder and Vision Keeper, Girls on the Run International By Lindsey Grossman

GIRL TIME: Molly and her daughter Helen, at Freedom Park in Charlotte, NC.

In 1996, Molly Barker started Girls on the Run, a non-profit program for preteen girls that emphasizes self-respect and healthy lifestyles through running. The organization has since grown to reach girls all over the United States and Canada. We caught up with Molly, who talks to us about her life’s calling, her daily life, and how the two converge.

LG: What is it about running that boosts girls’ confidence? MB: Running for me is a form of empowerment. When I run, I have complete ownership of my body, my thoughts, my intention, and the space around me. I am confident, alive, and one. Running provides a safe space in my day when I just am. I believe that if you can determine that thing—that thing that you do where you feel the most alive, present and beautiful—then that is the thing you are supposed to use in your life to tap into your highest human potential. This is a concept we share with our girls—that embracing our gifts, whatever they may be, will take you to your highest place. For me, running is one of my greatest gifts, both to myself and to those around me. LG: What’s your ultimate goal with Girls on the Run? MB: To recognize, formalize and expand the roles of our current constituents, and engage millions in a social movement to shift the consciousness of individuals and organizations so that liberation starts when women are girls, continues throughout life, and liberates all of society in the process. The overarching goal is to create a more inclusive, compassionate and peaceful society for us all so that all girls and women can recognize and achieve their greatest human potential. LG: Who has been the biggest influence in your life? MB: My mom. She is the original Girl on the Run. At age 50, she tackled her alcoholism head-on. She peeled off 50 layers of people-pleasing, negative self-talk and poor self-esteem, and became the most authentic, alive, and genuine person I have ever known. LG:: Do you have a favorite run? MB: The Davidson Cross Country Course [Davidson, NC]. I can cover ten miles in the woods. The silence there is deafening. LG: What’s in your workout bag? MB: You really don’t want to know. There are items tucked away in the corners that probably go back several years. Shampoo, “girl stuff,” hair dryer, brush, minimal makeup items, business cards and whatever clothes I’ll be changing into at the gym later in the day. 20

readbreathe.com

Find Molly’s full interview and get pumped with her Girls on the Run playlist at readbreathe.com!

LG:: How about your running playlist? MB: The list changes all the time. Currently, I’m into 80s hits. Really bad stuff like KC & the Sunshine Band, The Weather Girls, Wild Cherry, The Doobie Brothers. (I told you it was really bad.) LG: What gets you going in the morning? MB: A strong cup of coffee after 20 minutes of meditation. LG: How do you unwind at the end of the day? MB: Big baggy sweatpants are a must, first and foremost upon walking in my door. Then, dinner with my two kids and cuddling up with them and my two dogs for a good movie. (That is when there is no homework to be done!) LG: What other activities do you enjoy? MB: Writing, weightlifting, cycling, people watching. LG: Any new projects on the horizon? MB: There are always new projects in my Rolodex brain, but only a few make it to the front. Currently my hands are joyfully full with travel, promoting the program, celebrating the girls in our program, and being the single mother to two emotionally and physically active children. LG: How can Breathe readers get involved with Girls on the Run? MB: Check out our website at girlsontherun.org. You can be a “running buddy” for a third- through fifth-grade girl in her first 5K. You can be a coach for the 10-12 week after-school program. You can be an ambassador for us by choosing to embrace your own gifts and in doing so, serve as a role model to all those with whom you come into contact.

Deborah Triplett

LG: What inspired you to start Girls on the Run? MB: At age 11, I stepped into the “Girl Box.” The Girl Box is a place many girls go, around middle school, where morphing into what they think they should be becomes more important than just celebrating who they are. For years, I struggled trying to conform to the standards and lifestyle defined by the Girl Box. At age 32, I hit bottom. On the following day, July 7, 1993, while out on a run, I had an epiphany. About mile four of that run, something dramatic happened. I felt complete, whole and “in-powered” and knew that from that step on, I would do everything in my power to help girls and women recognize and achieve their greatest human potential.

green living

gardening

greening your garden By Gayla Trail

Whether you’re concerned about what goes on your homegrown vegetables or wish to reduce your carbon footprint, here are some simple, yet meaningful ways you can make your garden greener.

make black gold. Composting transforms kitchen scraps and garden waste into nutrient-rich fertilizer for your garden and significantly reduces your contribution to the local landfill. Ease yourself into it with a readymade bin or make a cheap DIY version using anything from a garbage pail with lots of drainage holes drilled into the bottom and sides, to a box built from a broken futon frame. Even apartment dwellers without a scrap of outdoor space to their name can get in on the action by keeping a small farm of composting worms underneath the sink. Ask for special “red wigglers” since regular ol’ earthworms and night crawlers aren’t up to the task.

INSECTS WITH BENEFITS: Lure in the bee-like hoverfly with mint to protect your garden from bad bugs.

Gayla Trail

turn off the tap. Help ease the burden on a dwindling water supply by adopting efficient watering habits. Water your plants early in the day to avoid losing a large percentage to evaporation. Collect rainwater runoff from your home’s downspout using a rain barrel and irrigate plants with grey water. Toss out the sprinkler and water the soil directly, right where the plants need it most, using a watering can or soaker hose hooked up to your rain barrel. Water less often, but when you do, give the soil a good, long soak.

ditch the chemical cocktail. Using toxic brews such as insecticides, weed killers, chemical fertilizers, and fungicides to reign in blight and plight in your garden creates more problems than it prevents. Building a healthy disease- and pest-resistant garden is the best way to stay off the spray. Natural fertilizers such

as compost, vermicompost, and sea kelp have everything your plants need and won’t add damaging salts to the soil or burn sensitive plants. Welcome beneficial insects that are known predators of bad bugs to the fray by growing the flowers they love. Mint, tansy, yarrow, dill, chamomile, calendula, and basil are all good choices. Control an outbreak of weeds by applying a layer of mulch at least two inches deep.

choose plants wisely. Grow plants that are right for your climate and space. Research plants that are native to your region since they will be well-suited to the growing conditions, and have acquired a natural resistance to diseases and insect pests in your area. Alternatively, conserve water by adding drought tolerant plants to the garden bed.

mulch. Do your garden good and add a thick layer of mulch made of wood chips, straw, cocoa shells, or grass clippings to any bare, uncovered soil in your garden. Mulch prevents soil erosion, and locks moisture into the soil, reducing the need to water as often. It improves the soil effortlessly over time as the organic matter slowly decomposes on the spot; it also acts like a warm winter coat yet cools the soil and keeps the hot summer sun from overheating plant roots. As an added bonus, mulch can also attract slug-eating beetles and spiders to your garden, and control weeds. Gayla Trail is the creator of YouGrowGirl.com and the author of the popular gardening book, You Grow Girl: The Groundbreaking Guide to Gardening. She is a frequent speaker and spokesperson on the topics of urban agriculture, ecology, and community. summer 2009

tail-wagging

Packing for your Pet

Travel

There are so many products and services on the market to make traveling with your pets easier. Here are our picks:

A GUIDE TO VACATIONING WITH WOMAN’S BEST FRIEND BY KIRSTEN OT T

Affectionate and loyal, your dog loves being with you, and you love being with her. So why force her to shack up with strangers while you go romping all over the country? She’d much rather see the sites with you, and her company will make your trip all the better. However, you must keep a few things in mind as you roam: Not everyone likes dogs, you are responsible for your dog’s behavior, and traveling with your dog is a privilege not to be taken lightly. Once you’ve accepted this, you’re ready to hit the road. But where will you go? Read on for five of our favorite places to stay with “the kids.”

The Bow Wow TRAVEL FOOD and WATER BOWLS have patented molded bottoms to prevent spills yet are lightweight and collapsible, which make them perfect for travel.$18-$20 • fishpondusa.com

HOTEL MONACO. PHOTO BY DAVID PHELPS.

Hotel Monaco Alexandria, Virginia The Hotel Monaco will shower your pet with tons of affection… and treats (there’s a 24-hour snack service in the lobby). They also employ a Director of Pet Relations, Charlie, a little curly-haired bichon frise, who often can be found welcoming guests, or at their famous Doggie Happy Hour. How much? Rates start at $159 per night during the summer. Hot Spots for Spot: In Alexandria, pets are welcome—and encouraged—in many of the hotels, shops, and restaurants with outdoor dining. “Puppy Pops” are a staple at the Dairy Godmother, a locally owned, neighborhood hangout specializing in homemade frozen custard. It’s “all aboard” for dogs and their humans on the Potomac Riverboat Company’s Canine Cruise, a 40-minute tour offered Thursday evenings from May through September. 22

readbreathe.com

More Info: monaco-alexandria.com, thedairygodmother.com, potomacriverboatco.com Hilton Head Hideaways Hilton Head Island, South Carolina Owners Chuck Zapiec and Mary Roberts built their business based on what they look for in accommodations when traveling with their own dog. They pride themselves on reasonably priced luxury vacation homes that are pet-friendly and meticulously clean—a noteworthy combo. How much? Summer rates start at $1095 per week (as low as $445 per week in the winter). Hot Spots for Spot: The beach, of course… dogs can play in the surf all day. Depending on the time of year, they may have to be on a leash, but you can always let ‘em loose at Best Friends Dog Park. For noshing, try Bistro 17, where servers

Let your dog carry her own essentials with REI’s DOG ADVENTURE DOG PACK. It’s a perfect travel accessory that’ll help your dog feel like she has a purpose when you’re out sightseeing. $40-$50 • rei.com

If your dog gets stressed when she travels, put her in a restful, relaxed state with @-EAZE. It can be administered directly or mixed with food or treats. $23.95 • petzlife.com

Get peace of mind and register your dog with IDTAG. With the click of a mouse or a phone call, an instant broadcast alert is sent to local shelters and vet clinics within 50 miles of a pet’s last known location. $6.95 per year • idtag.com

Travel Tips

HILTON HEAD. PHOTO BY PAM TOWNSEND.

With dog as your co-pilot: 1. Prior to leaving your home, take her travel blanket or carrier liner and put it in your dirty clothes hamper for a few days. This will ensure that your scent remains on the item, keeping her cozy for the long trip ahead. 2. When taking any trip with your pet, always bring the following: • Pet identification tags that list your name and telephone numbers. $12.95 • amazon.com • A current picture made into a poster in the event that you and your pet are accidentally separated. • A first-aid kit with your vet’s business card, your pet insurance information, the ASPCA Poison Control Number (1-888-426-4435), a current health certificate, and a list of her medications. —From The Miss Fido Manners Complete Book of Dog Etiquette by Charlotte Reed

gladly bring bowls of water and biscuits out for their four-legged patrons. Your dog can also feast from their specially prepared puppy menu. More Info: hiltonheadhideaways.com The WEEKENDER TRAVEL FEEDBAG from Planet Dog holds up to 30 cups of Kibble. A roll-and-clip closure will keep your pup from getting too nosy. $16.95 • planetdog.com

Five Gables Inn & Spa St. Michaels, Maryland Nestled in the heart of a Chesapeake Bay village, this haven for dog lovers is made up of three circa-1860 homes in one of America’s most scenic settings.

How much? Rates start at $160 per night plus a $50 pet fee per stay. Hot Spots for Spot: The inn features an adorable pet boutique, Flying Fred’s. Coined after the proprietor’s beloved Jack Russell terrier Freddie, the upscale shop is located in the Inn’s Brick House and offers a marvelous collection of clothing, treats, special toys, collars and leashes. Flying Fred’s also features a collection of artwork from canine artist Stephen Huneck. More Info: 877.466.0100, fivegables.com The Liaison Capitol Hill Washington, DC

Made from plush faux fur, Buddhabag PET BEDS appeal to both cats and smaller dogs. Plus, it easily folds up for fast packing. $58 • buddhabag.net

Interested in touring our nation’s capital? Or perhaps you have business to attend to on the Hill? Either way, this upscale urban retreat is an ideal choice when you’ve got your pooch in tow. Their Jet Set Pet program includes summer 2009

complimentary bowls, beds, doggie sidewalk bags, and kitty litter pans. You can also opt for services such as training, day care, grooming, and even a pet psychic. The hotel employs a pet liaison named Riggins, who occasionally hangs out in the lobby to greet four-legged guests and will have some great suggestions for dog parks. How much? They have an average summer rate of $179 per night. Hot Spots for Spot: See the sites together on the National Mall, where dogs are allowed on-leash near most of the monuments (except the indoor and covered areas). Just be sure to keep them off the walkways at the Vietnam and Korean War Memorials. More Info: affinia.com Hilton Atlanta Atlanta, Georgia

Play. Stay. Experience more of West Virginia. 35 places to eat 25 cabins and cottages 22 lodges and inns + great outdoor fun! Ride the famous Greenbrier River Trail, hike the Cranberry Backcountry, and then dine with friends.

experience more! 800.336.7009 NaturesMountainPlayground.com Pocahontas County, WV

Even industry giant Hilton says yes to pets. Upon checkin, you’ll receive a welcome package featuring a travel tote, organic treats, biodegradable waste bags, and a travel-size bottle of one-step cleaner for smells and spills. They also offer a Crypton Clean Pet Pillow, designed by famed photographer William Wegman. How much? Summer room rates range from $119-$299, plus a $75 non-refundable pet fee. Hot Spots for Spot: Let your pooches run free at the dog park in Atlanta’s popular Piedmont Park—one of the few off-leash locales in the metro area. More Info: www.hilton.com/pets These days, most every city has at least one decent lodging option that will put out a welcome mat for your pet. Sites such as petswelcome.com and bringfido.com can help you in your search. • Kirsten Ott is an Atlanta-based writer specializing in lifestyle, travel, art, and dining. For more about her and to read more of her works, visit kirstenott.com.

readbreathe.com

When it comes to the stages of grief (according to Elisabeth Kübler-Ross), I should have moved to the next stage: bargaining. But I didn’t. Instead, I stayed angry. I blew up at a diabetic nutritionist who probably had her last training update in 1993, considering that the materials she shoved at me were geared toward type I diabetes and that she looked at me blankly when I told her there was research that defined type I and II as very different diseases and they should be treated as such. Being hungry constantly didn’t do a lot for my anger, but I lost 50 pounds in six months—enough to bring my blood sugar within normal range and for my doctor to agree to let me manage my diabetes with diet and exercise. I was in “why me?” mode almost constantly, and the people who bore the brunt of it were the ones closest to me—my friends and family. Especially my family. When my mother called before my first post-diabetes birthday to suggest the family meet “somewhere nice for dinner,” just like we had for many birthdays past, I went into a rage, ranting about why anyone would be surprised that the women in my family have a tendency to gain weight, considering that it seemed impossible to get together under circumstances where food was not the focus. Thankfully, my (very patient) mother ignored most of what I said and asked me to decide what I wanted to do for my birthday. We ended up going to the movies to see “Walk the Line” and I brought a bag of carrots so I wouldn’t be tempted by greasy, buttery movie theater popcorn. A few months later, on my way to my sister’s house for my nephew’s birthday, my mother called to ask me to pick up his cake. “Sure,” I said. “Ask the only person in the family who can’t eat the cake to pick it up.” After a few harsh words, I picked up the damn cake and pouted for the rest of the day. Holiday time: Everyone was walking on eggshells around me and I knew it. We have a longtime tradition that everyone brings a few dishes to Thanksgiving dinner and whoever hosts does the turkey. I was supposed to bring sweet potatoes (lots of butter, sugar, and marshmallows), vegetable casserole

DO NOT FEED the

Daughter

BY KELLY LOVE JOHNSON

When I was diagnosed with type II diabetes four years ago, it was a shock. I hadn’t been feeling well for almost a year, had been gaining weight like it was my second job (constant hunger is one of the symptoms), and couldn’t walk once around the block without needing a nap. When I received the diagnosis in my doctor’s office, I broke down in tears and immediately went into grief stage number one: denial. The tests were wrong. They mixed my lab work up with someone else’s. My doctor was kidding. I spent five minutes on stage one before moving into stage two: anger. And I stayed there for a long time. I was angry at myself, angry at anyone who weighed more than I did (which at the time was upwards of 230 pounds), angry at Burger King television commercials, angry at modern science for not figuring out 20 years ago that high fructose corn syrup and trans fats were bad. And I was angry at my family. The latter stemmed primarily from the fact that my family seemed incapable of organizing gatherings or celebrations that didn’t involve food. I made a decision after my diagnosis to postpone insulin treatment, make lifestyle changes, and do everything in my power not to have to inject myself several times a day. I had to change my entire relationship with food. It could no longer be reward, comfort, celebration, or anything other than fuel for my body. I ate six small meals a day, eliminated empty carbs, fast food, trans fats, corn syrup, prepared foods, and alcohol—the most difficult change, considering how much I loved a good post-work happy hour dirty martini or two (or three).

(yes, vegetables, but also cream and a ton of cheese), and spinach dip. Rather than renegotiate, I decided to make fat-free versions of all three, using orange zest to flavor the sweet potatoes instead of brown sugar, leaving out the butter, using lowfat cheese and skim milk in the casserole, and fat-free sour cream for the spinach dip. No one said a word, but I could tell by the leftovers that my healthy alternatives hadn’t gone over well. My mother skipped the honey baked ham that year and set aside healthy slices of turkey breast for me. She even made steamed Brussels sprouts (something no one else in my family will eat), got wheat rolls in addition to the usual yeast rolls, and basically tiptoed around me along with the rest of the family waiting for my smug meter to set off a tantrum. I hated being that person—that judgmental, suspicious, sick-to-death of sticking my finger to test my blood sugar person. With three sisters, five nieces, a nephew, and some married-in family members, we have birthday gatherings almost every month. I went to restaurants where I had to order off the menu in order to have a healthy meal, and watched everyone else eat cake. They wanted to know how to fix it and how to make our time together revolve less around food than the time we spent with each other, but we were entrenched in the same thing millions of families were: food equals love. It’s taken almost four years for me to move out of the anger stage and through to acceptance, but I’m there now. I’ve kept the 50 pounds off. This past Christmas, we had a brown sugar encrusted ham and I didn’t mind watching everyone else partake while I picked at my plate of skinless turkey breast and vegetables sans butter. I brought board games for after dinner and anyone who wasn’t in a food coma was allowed to participate. What struck me the most is not the food I couldn’t have, not the guilt I felt for making other people adapt to my dietary needs, not the brief twinge of self pity I felt when I couldn’t eat my sister’s amazing chocolate pecan pie; what I remember most about the holiday is sitting around the dining table with my sisters and nieces playing Cranium and laughing our heads off. And the realization that the food wasn’t love: they were. • Kelly Love Johnson is a freelance writer, editor, author, and media consultant in Charleston, SC. More about her at kellylovejohnson.com. summer 2009

age-appropriate

workouts Weighing in on kids’ fitness. BY KELLY TURNER

As the obesity epidemic continues to encase America’s youth, parents are beginning to learn, now more than ever, the importance of instilling healthy habits in their children. The earlier in life a habit is taught, the more likely it is to be woven into the fiber of your child’s being. Cover your mouth when you sneeze. Brush your teeth before bed. Wash your hands. Parents stress these health habits thousands of times every day to their children (in spite of being met with incessant eye rolls) in the hopes of raising a healthy child into healthy adulthood. Yet, all too often, the importance of exercise and physical activity gets left off the list. But what is appropriate exercise for your child’s age, and how can you ensure your child reaps all the benefits of regular exercise while staying safe and having fun?

begin participation at around age five, which is when kids start to exhibit higher levels of coordinated movement. Coincidently, that is also the age that kids begin to listen a little better and follow instructions.”

child’s play It’s important to expose your young child to many different physical activities to ensure the development of various motor skills and

bringing up baby From the time kids are born, “active play” takes a huge role in your child’s development. There are no specific activity recommendations for infants, but parents should encourage the development of motor skills by providing a safe environment for play, while limiting the time your baby spends in car seats, strollers and walkers. During infancy and toddler-hood, children develop and improve their motor skills, coordination and balance, and these skills continue to sharpen as your child ages. “It is a very individual process,” says Dr. Stephen M. Swirsky, DO, a pediatric orthopedic surgeon who specializes in pediatric and adolescent sports medicine at Miami Children’s Hospital in Miami, FL. “That being said, most recreational sports allow kids to

child and help them learn teamwork. According to the National Strength and Conditioning Association (NSCA), children can start strength training activities, such as pushups and crunches, as early as six yearsold, as long as they can follow directions and perform the exercises safely. The purpose of strength training for children is to build muscle endurance and strength, not to bulk up. If your child expresses interest in strength training, remind them of the health benefits, such as strengthening their bones, boosting their metabolism, promoting healthy blood pressure and cholesterol levels, and helping to maintain a healthy weight. Not only this, but strength training can improve your child’s self-esteem and instills confidence that will last them a lifetime. Take the focus off of working out to improve physical appearance and put it back on health, where it belongs.

teen in training

to provide variety to allow your child to find something active that they truly enjoy. Plan structured, organized playtime with your child each day (if possible, outdoors and with other kids). Letting your kids play tag at the park for an hour or more after school is a great way to get in some exercise and have fun. Organized sports are also a great way to socialize your

Training to increase muscle size and definition is best left for teenagers who have finished puberty, when their bodies are better able to handle the stress of heavier weights. It is important to make the distinction between strength training and weightlifting. Weightlifting, bodybuilding, and power lifting are usually competition-based with emphasis on who can be the biggest and the strongest. This kind of competition can put too much stress on a young child’s muscles, tendons, and growth plates that have not yet been fused to bone, which can cause irreversible damage. Heavy weights should be left for teens whose growth plates have already fused, and are summer 2009

inside information While it is important to make sure your child’s body is healthy, it is also important to make sure your child has a healthy body image. To build self-esteem and positive body image, talk to your kids directly and honestly about loving themselves, inside and out. Here are some ways to get started:

mature enough to handle the competition. During puberty, teenagers experience bodily changes as they mature into young adults. As they grow taller and stronger, teens’ bodies are better able to handle higher impact, more physically demanding activities. Experts recommend 30-60 minutes of physical activity for adolescents. By this age, your teen can choose their own activities, based on their interests. Competitive sports are always a great option, but you may find your teen is drawn to more mature activities such as fitness classes, exercise videos and working out in a gym setting. Just like with adults, it’s best to pay a visit to your child’s doctor before starting an exercise regimen. If your doctor gives the go-ahead, it’s a good idea to consult with a professional. “Find a physical therapist, athletic trainer or a trainer who is educated in exercise physiology to develop a good structured,

progressive program,” advises Swirsky. “Make sure that the training is done in moderation and with good form.” If sports aren’t your kid’s thing, group fitness classes designed specifically for children have grown in popularity since physical education classes have begun to be cut from school districts. When exercising, remember that it’s always important for your child to warm up for about 5-10 minutes, followed by some light stretching. Warming up prepares the muscles for the workout, and reduces the risk of injury. When lifting weights, children should focus on lighter weights and high reps (12-15 reps is usually sufficient) to promote muscle endurance and to protect their still developing bones. Or, your child can skip the weights altogether and use their own body weight as resistance with exercises like push-ups and crunches. As a parent, your role is to equip your child with the skills and habits to live a long and fulfilling life. Helping your child gain an appreciation for their body and health is one of the greatest gifts you can give. “Parents need to be smart about what they allow their kids to do,” says Swirsky. “Be involved in the kids’ activities and life, self-educate as much as possible, and most importantly, let your kids have safe fun.” Showing your child through both words and example that exercise is not just necessary, but also fun, will set them on the path to lifelong health. • Kelly Turner is an ACE-certified personal trainer and freelance writer from Seattle, WA. To read more from Kelly, visit her personal training blog at everygymsnightmare.com.

readbreathe.com

Use the media to fuel the conversation. Your child is bombarded with images of skinny celebs and scantily clad models every day. Ask her how it makes her feel to see these images, and explain that what she sees in the media isn’t real—it’s done with computers, camera filters, and makeup. Seeing is believing: go to Dove’s Campaign for Real Beauty website (campaignforrealbeauty.com) and show your child a video clip that demonstrates how makeup artists and computer geniuses transform a regular woman into an airbrushed ad. Compliment what matters. While everyone likes to hear they look good, it’s important to make sure your children know they are worth more than their appearance. Compliment them on things they can really be proud of—like being intelligent, compassionate, responsible, hardworking, or helpful. It’s important for children to realize it’s the quality of their character, not how they look that matters most. Practice what you preach. Kids are little sponges and will soak up any negativity around them. Don’t put yourself down in front of your child, talk about how you need to lose weight, or how fat you look. Don’t label foods as “good” or “bad” or talk about your newest diet, as it can confuse your child and set them up for future issues with food. Always lead by example, and allow your child to see you getting regular exercise, eating a variety of healthy foods and having fun while doing it! Celebrate the differences. Let your child know that everyone comes in different shapes, sizes and colors—and that is what makes us all beautiful. Explain to your child that how she looks is decided by genes and ancestry, and that how she looks is a little piece of your family’s legacy.

Br e

’s e h at

Givea w ay

WIN A PAIR OF VIP TICKETS TO

FLOYDFEST 8: REVIVAL! July 23-26, 2009, Floyd, VA.

Receive VIP pampered treatment including: • 4-day Backstage pass with meals and catering • Backstage micro brewed beverages • On-stage seating when available • On-site parking for one vehicle, and premium backstage camping • Invitation to staff and artist-only post-fest celebration • Hot showers exclusively for VIP use • Live from FloydFest 7 Collectible CD • FloydFest 7 commemorative poster and FloydFest sticker • ½ hour massage coupon • Limited edition Floydfest merchandise • Collectible VIP ticket

Performers: Blues Traveler • Grace Potter & the Nocturnals • Railroad Earth • Donna the Buffalo • Toubab Krewe • Yard Dogs Road Show • Grupo Fantasma • The Felice Brothers • The Dynamites featuring Charles Walker • EOTO • Panjea with Chris Berry & Michael Kang Emmitt-Nershi Band • The Duhks • Forro in the Dark • The Sadies • Hot 8 Brass Band • Peter Rowan Bluegrass Band • The Lee Boys • Ollabelle • Pete Francis feat. Barefoot Truth • The Horse Flies • Adrienne Young and the Old Faithful Samantha Crain & the Midnight Shivers • Rose’s Pawn Shop • Nathan & the Zydeco Cha Chas • The Belleville Outfit • R.I.S.E. • Sol Driven Train • Stop, Drop & Roll • The Old Ceremony • The New Familiars • Mad Tea Party • Luminescent Orchestrii • The Steve Johnson Band • Boulder Acoustic Society • William Walter & Co.• Spiral • Morwenna Lasko & Jay Pun • Sxip Shirey • Blues and Lasers Barcelona Institute of Gospel • Whitetop Mountain Band • Blue Mule • Kat Mills • Ananda Bellydance • 3 Minute Lovin’ The Transmitters American Dumpster • Eustace Conway • The Jugbusters • Hoorah Cloggers • Dryhill Draggers • Kill-Basa Bill’s Roadshow • Community High Band • plus Musicians from the Crooked Road and performers from the Under the Radar Music Series!

Contest ends May 15.

on the Chattahoochee River in the high-end neighborhood of Buckhead, Canoe is a modern yet rustic retreat. Gould and her team of 36 turn out plate after plate of delicious continental American cuisine.

KRISTENPHOTO.COM

Steeped in the tradition of using natural ingredients with no preservatives and as much organic produce as possible, Gould is a member of Slow Food Atlanta, a local chapter of the international movement to reverse the fast-food trend and focus on supporting local and regional farmers. “I don’t use anything with preservatives, and I make absolutely everything in-house. It’s a ‘full-scratch’ restaurant, which is unusual for a restaurant of our size. For instance, [store-bought] heavy cream is made with emulsifiers. This is the norm, and what everybody uses. But I found a dairy here in Georgia that I can buy fresh cream from, and it has no additives in it. I definitely go with the all-natural approach.”

BY KIRSTEN OT T

Executive Chef Carvel Grant Gould knows a thing or two about being natural. She followed her own instincts when, after college, she spoke up about her desire to become a chef. Her parents tried to talk her out of it, but to no avail. They sent her to a family friend, who happened to be a successful restaurateur in Atlanta, for a tough talk. To show her what life was really like, he said he’d put her on the line in his kitchen for three days. The scare tactic didn’t work, and Gould stayed on. “I worked every station and I worked my way up,” she says. That was 17 years ago. Now she’s the executive chef at Canoe, one of Atlanta’s premier restaurants and go-to destinations for special occasions. Nestled

breathe ONLINE

Chef Gould shares one of her favorite summer recipes online at readbreathe.com!

readbreathe.com

Gould maintains a strong partnership with local farmers. Because of her large demand for fresh vegetables, the growers actually plant items based on her requests. “Some of my farmers will say to me, ‘Tell me what you what me to plant.’ ” Gould works with Cimino Farms out of Reynolds, GA, to obtain the signature ingredient for her African squash soup, which she blends with a lime-based cream and tops with crunchy toasted pumpkin seeds. “I probably buy 90 percent of their crop,” she says. “I talk to all my purveyors to find out what they’ve got coming up, too. Then I’ll decide what’s going to be on the menu, or what’s in such limited supply that it’ll only

be a special. I’m always searching for new and fun ingredients, and I incorporate them into what I’m doing. And I love working with the farmers.” After a pause, she adds with a laugh, “That’s how I roll.” With Gould’s new “Local Yokel” threecourse prix fixe menu offered nightly, Canoe diners can partake in an everchanging rotation of dishes prepared from local farmers’ and fishermen’s ingredients. The meal is $30 without alcohol, and $40 with pre-selected organic wine pairings for the first two courses. “I want to support the farmers,” she says. “And it helps that customers are also getting a great deal.” Not everything is regional at Canoe, however. Gould sources her venison from New Zealand simply because “that’s the best place for venison.” But Canoe, which is by a river and (as the name implies) focuses on water, offers mostly seafood dishes. Gould is known for her escapades in Alaska on crab-catching adventures. A fan of Discovery Channel’s top-rated show “The Deadliest Catch,” Gould has ventured to Dutch Harbor, AK, for two consecutive autumns to participate in the opening of king crab season and experience the entire fishing process firsthand. She even brings back some of the savory seafood to share with her Atlanta clientele. Gould is highly committed not just to using all-natural ingredients in her dishes for Canoe, but also to furthering her community outreach through organizations such as Slow Food, which she says is about “returning to our roots. We need to analyze what we’re eating, and obviously, Slow Food is a part of that… I want to pass the knowledge onto our guests, too,” she says. “It’s time for a change. Everybody’s ready for it. I definitely want to be a part of it.” • Canoe is located at 4199 Paces Ferry Road NW. For more information, call 770.432.2663 or visit canoe-atl.com. Learn more about Slow Food at slowfood.com.

2009 Hatha Yoga Teacher Training & Self-Study Program

Amherst County Beauty in the Blue Ridge

Facilitated by Anna Pittman Blacksburg, VA The 200 hour Yoga Alliance approved Level I Program is offered in 2 time settings & in two locations: Blacksburg, VA & Huntington, WV. If you are ready to dive deeper into your Personal practice while acquiring the skills, knowledge, and experience to teach and share Yoga, this program is for you! The 500 hour Yoga Alliance approved Level II Program begins in October 2009, in Blacksburg, VA. This 300 hour program is for those teachers who are certified through a 200 YA approved program. If you are ready to enhance your spiritual learning as students and teachers alike, perhaps this program is your next step in study and committment!

Whether you are seeking a relaxing getaway, antique shopping or outdoor recreation, Amherst County has it all!! With several lodging choices and great local restaurants you are sure to find your stay a pleasant one.

Come and enjoy the Beauty in the Blue Ridge!

For more information, dates, fees, and application, please visit www.thebreathingspace.org www.countyofamherst.com • 434-946-9366 Amherst County Department of Tourism

Anna has acquired more than 15 years experience teaching group programs and working with private clients. To know more, please contact her at amulya@thebreathingspace.org or call 540-239-1233.

Let your hair down.

If you’re ready to hit the trail, then head to the Roanoke Valley. You’ll find hundreds of miles of trails and greenways for hiking, running, biking or just plain meandering. The best part is that at the end of the day

1.800.635.5535 www.visitroanokeva.com

it’s in our nature.

you can rest your weary legs or kick up your heels in one of the Blue Ridge Mountains most charming places. You’ll have no trouble refueling your body and spirit in the Roanoke Valley where we have more restaurants per capita than any other place in Virginia. Your adventure begins with a single step. Call or log on today for a free Visitors Guide and RED Card good for discounts on lodging, dining, shopping and attractions.

summer 2009

POSTURE SUPPORT SYSTEM

ALIGN YOUR BODY

ACHIEVE YOUR POTENTIAL www.OPEDIX.com

(800) 552-8585 Distributed by Polarmax Longworth Industries

MADE IN THE USA

AVAILABLE AT FINER SPECIALTY STORES