Breathe Magazine by Summit Publishing

inspiring active women

fall 2010 free!

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A LowCarbon Diet EATING FOR THE ENVIRONMENT

dancing with

nature campfire cuisine

A WEEKEND'S WORTH OF RECIPES

your kids

unplugged ONLINE VS. OUTSIDE

GREEN GEAR

BODY IMAGE BUILDING

GETTING FIT WITH FIDO

PHOTO: DUSTIN JENSEN

breathe ONLINE

Find fresh online content at readbreathe.com

breathe magazine editor in chief Lindsey Grossman lindsey@readbreathe.com

contributing writers

copy editor Brooke Edge

Fall 2010 • Nature + Nurture

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features Your Kids Unplugged GOING ONLINE VS. GETTING OUTSIDE

A Low-Carbon Diet HEALTHY FOR YOU, HEALTHY FOR THE PLANET

magazine

Aleigh Acerni Jodi Helmer Angie Mizzell Colleen Oakley Jayme Otto Patricia Poulin Sara Rowe Julie Saber Cristina Santiestevan Kath Younger

contents

art director Megan Murphy

senior designer Amanda Powers

associate designer Christa Albano

contributing photographers Christa Albano Tom Daly Deborah Triplett

IT director Craig Snodgrass

publisher Martha Evans martha@readbreathe.com

president Blake DeMaso blake@readbreathe.com

account executives Dusty Allison dusty@readbreathe.com Martha Evans martha@readbreathe.com Charles Leonard charles@readbreathe.com Leah Woody leah@readbreathe.com

business manager Melissa Gessler

Campfire Cuisine A WEEKEND'S WORTH OF MEALS MADE FOR THE GREAT OUTDOORS

Dancing with Nature A TUMULTUOUS TANGO WITH FLESH-EATING ANTS

departments 5 NUTRITION The whole story on whole grains 7 FITNESS Getting fit with Fido 12 BREATHE IN Green gear, travelfriendly fashion, and face time 17 HEALTH Good to the bone 20 GREEN LIVING Reduce your personal oil consumption

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23 BREATHE OUT Inns worth the hike

56 College Street, Suite 303 Asheville, NC 28801 828.225.0868

27 BREATHEABILITY Caitlin Boyle, the brains behind Operation Beautiful

cover © Aurora Open/Jordan Siemens

30 FAMILY Body image building fall 2010

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Fit for Adventure™

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nutr ition

whole grains

going with the grain By Kath Younger

Brown

rice is popular on dinner tables across America. Many start their mornings with a hearty bowl of oatmeal. Quinoa is beginning to pop up on menus across the country. But there are even more whole grains that deserve to become everyday staples. Here are a few that will become your new favorites.

grain

stats

cook it

Millet: You may recognize millet’s little yellow ball shape as something you would put in a bird feeder, but people food it is! Cooked millet is similar to a blend between couscous and grits and, depending on how long you cook it, can be fluffy (shorter time, less water) or creamy (longer time, more water).

A cup of cooked millet has 207 calories, six grams of protein, two grams of fiber and two grams of fat. It’s full of nutrients for you.

Using a 1:3 grain to liquid ratio, bring water and millet to a boil and reduce to a simmer for 20-25 minutes until it’s fluffy and most of the water has been absorbed. During cooking you can add spices and flavors to suit any recipe (coconut is dear to my heart).

Amaranth: Amaranth resembles coarse sand. It’s actually a seed related to the beet and spinach family that melds into a porridge when cooked. It makes a wonderful alternative for grits!

Amaranth is rich in protein, calcium and iron. It contains 251 calories, nine grams of protein, five grams of fiber and four grams of fat per cup cooked.

Amaranth calls for a 1:3 grain to liquid ratio and should become creamy in 20-25 minutes of stovetop simmering. Amaranth and millet make a great combination since amaranth has a creamy texture and millet tends to be chewy.

Red Quinoa: You’ve probably already heard of quinoa (pronounced “keen-wah”) but have you ever had the red variety? It’s heartier and got a bit more chew—and the color is gorgeous on a white plate!

Once known as “the gold of the Incas,” quinoa is also a seed and contains all nine essential amino acids, making it a complete protein with eight grams of protein per cup cooked.

Rinse the quinoa in a fine strainer before cooking to rid it of any bitter residue. Use a 1:2 ratio of quinoa to water. Bring to a boil, reduce heat and simmer for about 15 minutes, until most of the water has been absorbed.

Wheat Berries: The chewiest of them all, wheat

At 300 calories per cup cooked, wheat berries are a good source of protein, fiber, manganese and selenium.

Many recipes will tell you to soak the wheat berries overnight before cooking, but this step isn’t required. Cover a handful of wheat berries in water (about a 1:3 berry to water ratio), bring to a boil and set to a low simmer for about an hour. They’re done when you can chew them! Drain them of any excess water before serving.

berries are the seed of the wheat plant (also labeled as “hard red winter wheat” in stores). They look a bit like giant rice pellets and have a similar nutty taste to short-grain brown rice. They are bigger though, and have a lot more chew, making them an excellent base for a cold salad or stirred into creamy hot cereals like oatmeal. Similar to wheat berries, you can find rye berries, spelt berries and even kamut berries in specialty grocery stores. Each has its own distinct taste, but they all can be prepared in similar ways.

Kath Younger, RD, writes a popular healthy food blog read by over 10,000 visitors a day from around the world (Kath Eats Real Food, which you’ll find at KathEats.com). Having lost over 30 pounds since graduating from college, Kath is a Registered Dietitian and is opening a Great Harvest Bread Company with her husband in Charlottesville, VA. fall 2010

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fitness

dogs

getting fit with fido By Julie Sabin

Looking for a dedicated workout partner? Look no further than your dog. Research has shown that Fido is the perfect exercise buddy who can motivate you to get active and stay active. And unlike the human variety, he’s ready to join you anywhere, at any hour, rain or shine. No excuses. Exercising together is as easy as putting a new spin on pooch playtime. Here are some win-win ideas to satisfy your fitness needs while you shower your pup with the attention he craves. Don’t Just Walk. Grab your dog’s leash and head out for your daily walk, only this time mix it up a little. Add in intervals of power walking, running and high stepping. For more of a challenge, Erin Stephens, director of In Motion Fitness in Cornelius, NC, suggests stopping several times during the walk to engage in stationary exercises such as push-ups or stepups onto a park bench. “Utilize the plank pose and try to get your dog to crawl underneath you to retrieve a toy on the other side,” she says.

toward your four-legged friend. It’ll take her a little time to realize she can’t fit the ball in her mouth and she must push it with her nose and paws. Praise her as she catches on, and in no time you’ll be playing a game.

Just Jump! Grab a dog toy and stand facing your dog (feet shoulder-width apart) in preparation for leg squats. Tap your pal with the toy as you squat. Lift it above your head as

Ready, Set, Go! Revive the classic game of fetch, except once you throw Fido’s favorite toy, you race him to retrieve it! Or, if you don’t have the cardiovascular endurance for sprints, Stephens suggests throwing the toy and doing lunges and squats (keeping all your weight on your heels) until your pup returns.

Tag, You’re It. Channel that inner child and play tag in your backyard or at the local dog park with your canine companion. Take turns chasing each other. “You can do this for 10 to 20 minutes and get a great workout,” Stephens says. “The harder you work, the less time you have to spend doing it.”

Kick It! Stephens recommends playing soccer for cardiovascular benefits, muscle development, and improved coordination and agility. Gently kick a soccer ball along the ground

you rise, encouraging her to jump. Or, throw the toy and jump while she retrieves. Aim for 10 to 15 controlled, high jumps after each toss. Need more of a challenge? “You can try bounding—squat down and then jump forward as far as you can,” says Stephens. “This will definitely get your heart rate up and work your legs and glutes.” Julie Sabin is a dog groomer-turned-pet writer living in Davidson, NC. When she’s not writing, she’s busy training her two rambunctious pups, Henry and Lola. Read more from Julie on her blog, 2 Rescue Pups (2rescuepups.blogspot.com).

Want More? Sign up for a “Doga” class offered periodically at these yoga studios: Pure Prana Yoga Studio in Alexandria, VA (pureprana.com) • Tranquil Space in Washington, DC (tranquilspace.com) Attend a Doggie and Me Fitness class in Marshall or Warrenton, VA (jaymescaninecollege.com) No classes in your neck of the woods? Then check out “My Best Friend’s Workout” DVD for a dog-friendly routine. $24.95 (mybestfriendsworkout.com)

fall 2010

your kids

Unplugged

Daily media use among kids is on the rise. But is "plugging in" all bad? Maybe not. Experts say the digital craze is an opportunity to teach your children the benefits of an active lifestyle. Read more. by ANGIE MIZZELL

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Four creative ways to get your kids outside ...and loving it! scavenger hunt Pick a theme like “blue,” “circle,” or “the letter ‘A’.” Send your kids out with cameras or sketchbooks to photograph or draw everything they find that relates in some way to the theme.

fort fun Build a fairy house or an elf hideaway out of sticks, rocks, leaves, etc. The only “rule” is that all materials must be gathered from nature.

stood in the kitchen, acting out a scene for my four-year-old. “So Jack went up, up, up the beanstalk,” I said, pulling at the air, like I was climbing. His eyes opened wider. “And when he gets to the top, guess what he finds?” “A giant!” “That’s right! A giant.” Then I realized I had never told him this story before. “How do you know that?” “Mickey Mouse Clubhouse,” he giggled. This is not the first time my son has wowed me with a nugget of knowledge and then told me he learned it on television. Recently, I caught myself telling him a “back in my day” story, about how when I was a kid, my television had three channels, and I had to wait until Saturday to watch cartoons. That’s a tough sell when the remote control manages to make any show he wants to watch magically appear. And each day, he sees me sitting at the dining room table, working at my laptop. He waits, then hovers and then crawls into my lap. “Mommy, are you done, yet?” He’s trying to boot me off so he can play his favorite Scooby Doo game. My son is growing up in a new generation where 24-hour access to technology is the norm. Daily media use among children has increased dramatically in the past five years, according to the Kaiser Family Foundation, a private, non-profit organization focusing on major health care issues in the United States. Today, 8-18 year-olds spend an average of seven and a half hours a day using entertainment

media. The foundation says easier access to mobile media, like cell phones and iPods, is the likely factor.

online versus outdoors “Video games certainly have their place in terms of cognitive challenge, problem solving and decision making,” says Dr. Risa Mason-Cohen, a licensed clinical psychologist in Charleston, SC. But only to an extent, she says, since video games are designed primarily to entertain, teaching a child to take a passive, rather than active role. And while technology seems to be developing at warp speed, the benefits of outdoor play still trump its online competitor. “Playing outdoors facilitates imagination and creativity and exposes children to the many benefits of fresh air, sunshine, exercise and social interaction,” says Mason-Cohen. Studies show that some of those added benefits include increased immunity, lower stress and a reduced risk of chronic diseases. “We have to show a generation of children how to start to be active,” says Louis Yuhasz, Founder of Louie’s Kids (louieskids.org), a national non-profit organization to fight childhood obesity. In America today, 25 million kids are obese or overweight, a number that has tripled in the past 30 years. That’s why Yuhasz has recently launched Run Buddies (RunBuddies. org), a program that pairs a child with an adult who’s excited to share his or her enthusiasm for fitness. “When your run buddy comes to pick you

rock out Have a rock flip day. Go out and flip rocks to see what you find. Be sure to put the rock gently back again after observing. Remember, you might be looking at somebody’s home! Your children can photograph or draw what they find.

certifiable Certify your backyard as a “Backyard Wildlife Habitat” with the National Wildlife Federation. Have your children help you analyze the resources available in your yard (food, water, cover, places to raise young, sustainable gardening). Make any changes or additions necessary and get certified! More information is available on the NWF website at nwf.org. —Courtesy of Sarah Davies, aka “Mom Unplugged.” For more great ideas, check out her blog at UnplugYourKids.com

fall 2010

n and Chameleo e g the ISO jacket g th Jackie is wearin -TEX速 shoes. Katie is wearin Arc Wind GORE and Siren shoes. Arlington jacket

MERRELL PROUDLY SUPPORTS

up, you know you’re going to be active.”

everything in moderation My son loves playing outdoors, and he has an active imagination. The difference between my son and me is I can recognize when I’m on technology overload, and it’s time to unplug. I get regular exercise, and I still haven’t purchased a phone that allows access to the Internet, because I know once I start downloading apps, there’s no turning back. I’ve had to teach myself how to create healthy limits around technology, and now that my son is getting older (and more opinionated) this concept of balance is something I’ll need to teach him, too. “You know, it’s not hard,” says Yuhasz. “Be an example.” Mason-Cohen agrees. We can teach our children to embrace a healthy, active lifestyle by simply showing them that it’s fun. “The best way to encourage unplugging is to help children develop positive associations around imaginary and interactive play. Plan a game night. Pictionary, charades or even a board game can teach children the joy of human interaction.” • Angie Mizzell is a freelance writer and mom to two young boys. She writes a monthly column for Lowcountry Parent magazine and is a regular contributor to HybridMom.com. More at AngieMizzell.com.

Recommended Reads Unplugged Play By Bobbi Conner Offers 710 activities and games for kids, from toddlers to 10-year-olds. Includes suggestions for parent and child, solo play (“busy body games”), and birthday parties! $16.95 • AMAZON.COM Last Child in the Woods By Richard Louv Louv links the lack of nature in the lives of today’s youth to the disturbing rises in obesity, attention deficit disorder and depression among children. He offers practical solutions and calls to action in this influential, provocative work that every mom (and dad!) should read. $14.95 • BN.COM

Five tips for successful unplugging Pick a goal, or just aim to gradually reduce family screen-time until it feels “right” for your family. Go slowly. Start with maybe one night a week and be positive! Instead of calling it “Screen-Free Night,” call it something fun like “Family Game Night,”“Kids Cook Night,” or “Puzzle Night.” Resist the urge to be your children’s activity director. If they say they’re bored, let them be bored. Out of boredom comes creativity!

Women have wider hips and a lower center of gravity, so the Q-Angle between your hips and knees is more pronounced. Merrell’s women’s-specific QForm® Comfort technology compensates for this, reducing foot roll with every step.

Get them (and yourself) outside as much as possible. Exercise and fresh air does wonders for everyone’s mood.

If you really want to get serious about unplugging, then move the TVs and computers out of the main living spaces of your house. Put them all in an office or basement.

—Courtesy of Sarah Davies, UnplugYourKids.com 1 Merrell® air cushion absorbs

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2 A specially designed

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Pulling the Plug E-sources for encouraging more green time and less screen time (yes, we get the irony): Children and Nature Network CHILDRENANDNATURE.ORG

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QForm® Comfort is found throughout Merrell’s women’s collection.

Unplug Your Kids UNPLUGYOURKIDS.COM

fall 2010

breathein

fall faves

breathein green gear, travel-friendly fashion and face time.

This smart, clutchstyle cosmetic bag from Jimeale has plenty of room for your primping necessities, plus a removable jewelry pouch. $13.95 â&#x20AC;˘ jimeale.com

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breathein

st yle

stashable, wickable, versatile, covetable... Go-to garments and accessories for the woman on the go. Hood-a, shoulda, woulda The cowl neck and high waist seam take this slightly shaped hoodie to the next level. Made from a wrinkle-resistant poly-spandex blend, it also has a security pocket on the seam to stash your key or cash.Hampton Cowlneck Hoodie, $75 • isisforwomen.com

Skirting the issue Designed with the jet set in mind, the ruching in this effortlessly chic skirt from XCVI Wearables will save you the agony of ironing. Double Shirred Panel Skirt, $69 • zappos.com

Forget the fanny pack This bag by lilypond stows flat but doesn’t fall flat when it comes to form and function. Deceitfully (and delightfully) spacious, it has plenty of pockets for your essentials with room to spare. Daybreak Shoulder Bag, $39 • lilypondusa.com

Layer lady, layer Going where the weather’s fickle? Don’t sweat it with this moisture-wicking, quick drying tank from Lole. Sport it alone on Indian summer days, and add their sleek (fleece lined!) sweater jacket for those crisp autumn evenings. Dance Tank, $40; Harlow Jacket, $85 • lolewomen.com

Puff piece We’re down with the snazzy stitch work on the side panels of this Merrell jacket. Warm without bulk, it’s made from breatheable, packable PrimaLoft. Bonus: it folds into a travel pillow! Perfect for camping or the plane cabin.• $129 • merrell.com fall 2010

breathein

beaut y

about face We’ve rounded up our favorite products that work to help put your best face forward, whether you’re cracking the books or the glass ceiling.

A light, serum-like oil, Ila Face Oil for Glowing Radiance works wonders as a primer, but also protects and heals skin. $110 • SpiritBeautyLounge.com The Rolls Royce of organic eye creams, Kahina Giving Beauty Eye Cream is packed with good-for-skin ingredients like organic white and green tea extracts, sea fennel, organic acerola extract (a skin brightener) and rhodiola roea root extract to stimulate cell metabolism. $65 • SpiritBeautyLounge.com

Gentle exfoliation is important whether you’re young or young at heart, and Thymes Essentials Face Polish is gentle enough for everyday use. Use it in the morning for a gentle scrub to smooth out your skin pre-makeup. $22 • Thymes.com

Target fine lines and wrinkles around the eyes, mouth and forehead with the Naturally Ageless Intensive Repairing Serum from Burt’s Bees, featuring pomegranate extract to battle skin-damaging free radicals. $25 • BurtsBees.com

Looking for a foundation that won’t clog pores or settle into fine lines and wrinkles? Your search is officially over now that we’ve discovered Vapour Organic Beauty’s Atmosphere Luminous Foundation. Its blend of antioxidants, moistureinfusing botanicals and rich mineral pigments will even out your complexion, blending away imperfections for a flawless look that lasts all day. $38 • VapourBeauty.com 14

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Collective WellBeing’s Night Quenching Cream contains astaxanthin, a naturally occurring compound derived from sea algae that’s 500 times stronger than Vitamin E. It works while you sleep to hydrate, protect and restore your skin. $27 • CollectiveWellBeing.com

breathein

gear

eco-friendly faves for fall Admittedly, it’s a bit tough to find an eco-friendly sleeping bag, since most of us value a good night’s sleep in any weather condition over greenliness. Marmot’s managed to find a compromise with the Women’s EcoPro 15. It’s filled with an 80 percent CoCoNa fabric blend, made from coconut husks, which are quick drying and anti-odor. The shell is made from 100 percent Upcycle PET (from recycled plastic bottles). $169 • marmot.com

Thriv has proven that your performance wear doesn’t have to be synthetic (read: full of petrochemicals) in order to be moisture wicking, anti-odor and thermal regulated. The owners developed a new natural fabric made from organic cotton, bamboo and a small amount of elastane. Not surprisingly, Thriv clothing also wears well. Try the chic yet cozy Chill Hoodie, appropriately named for the advent of cooler air. $59 • thrivnp.com

We’ve long lauded Pearl Izumi for using 90 percent post-consumer recycled cardboard boxes (free of ink) to house their entire line of trail and road running shoes. Now, even better, many of their latest styles use 100 percent recycled poly laces and lace webbing—like the isoSeek IV trail runner, new this fall. $120 • shop.pearlizumi.com

The North Face has taken their strongest stance yet on preventing landfillage. Their best-selling women’s jacket, the Denali, was already made from recycled Polartec 300 series fleece (90 percent post industrial waste and 10 percent post consumer waste), and for 2010, now contains 100 percent bluesign approved fabrics for the entire garment—the worldwide standard for environmentally friendly production methods. $165 • thenorthface.com

Chaos Headwear is so devoted to sustainability that their director of design won an environmental award this year. In addition to Chaos’ Green Label line, sporting natural fibers like organic cotton, hemp and wool, as well as low-impact dyes, we’re fans of their Moon Shadow line, featuring caps from Peru knit by indigenous mountain pueblos using an alpaca/wool blend. It’s a splurge well worth it for the toasty Pengo. $99 • chaoshats.com fall 2010

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What is the formula for peace of mind?

With the right tools, you can determine your inherited risk of developing breast or ovarian cancer. Your best resource? UVA’s High Risk program, offering the region’s most comprehensive detection and treatment options for those at greater risk for breast or ovarian cancer, including personal genetic evaluations and preventive treatment. Go to uvahighrisk.com today and fill out a simple questionnaire, which will calculate your relative risk of developing breast or ovarian cancer based on family history. Then talk to you doctor, or contact us. We’ll take it from there. 888.882.9892.

health

bones

bone up!

calcium quest:

Does milk really do a body good? Breathe gets to the bottom of fact vs. fiction when it comes to women and bone health.

What exactly does it take to get your full daily dose of calcium without a supplement? Breathe blogger Brooke Edge went on a monthlong mission to find out just how tasty (or not) building a diet around calcium intake could be. Find out how it went at readbreathe.com.

By Colleen Oakley

Osteoporosis. It sounds scary and painful, but if you start now, there are a number of ways to prevent it. “Smart people bank their money and invest in order to live comfortably when they retire. Building strong bones involves the same approach,” says Dr. Steven Joyal, vice president of scientific affairs and medical development for the Life Extension Foundation. “We need to invest in bone-building strategies in our younger years so that when we are older, our bones have enough strength banked for us to live comfortably and not suffer from the consequences of weak, brittle bones.” Sounds easy enough… as long as you have the right information. Read on for common myths, and the truths behind them. Myth: As long as I take a calcium supplement every day, I’ll be fine. Reality: Women under the age of 50 need at least 800 mg of calcium per day, but your body can only absorb 500 mg at a time. What to do? “Take your calcium supplements throughout the day for maximum absorption,” says Dr. Pamela Smith, author of What You Must Know About Women’s Hormones. “It’s best to take it with meals and at bedtime.” Myth: Milk and dairy products are the best foods to eat for optimum calcium in my diet. Reality: “Much of what we hear about milk consumption and bone health is merely marketing,” says Karena Thek Lineback, spokesperson for the American Bone Health Foundation. While milk is a good source of calcium, there are plenty of others like: almonds, barley, black beans, bluefish, broccoli, chicken, dates, eggs, mackerel, olives, pinto beans, dried prunes, brown rice, salmon, sesame seeds, shrimp, sunflower seeds, tofu, white beans and yogurt.

Myth: Lack of enough calcium in my diet is the biggest risk factor for osteoporosis. Reality: “There are many risk factors for osteoporosis but one of the main ones people do not recognize is stress,” says Smith. Meditation, yoga, or just simply saying no to some things when you have a full schedule can easily reduce stress levels—and your risk of brittle bones.

Did you know? • In China, where the dairy consumption is one-third of ours here in the States, they have almost no cases of osteoporosis. Hmmm…

Myth: Water aerobics is a great exercise to prevent osteoporosis.

• Bone density peaks at age 30 in women. Making good lifestyle choices earlier in life will ensure that your bones will be as strong as possible by then— and stay that way for years.

Reality: While this type of cardio is a great way to stay healthy overall, it won’t have much of an impact on your bones. “In order to control and prevent osteoporosis, you have to engage in weight-bearing exercises,” says Dr. Tom Potisk, author of Whole Health Healing. Incorporate a weights routine into your exercise regimen to help increase bone strength (as well as muscle strength).

• Soda can actually interfere with calcium absorption. “Those with caffeine will cause a loss of 5 to 7 mg of calcium from the bones with each glass consumed,” says Dr. David Blyweiss, “slightly less if there is no caffeine. It is the phosphoric acid that’s the main culprit—caffeine just adds to the effects.”

Healthy Bones Hot Chocolate As if you needed another excuse to have chocolate—this one is good for your bones! Ingredients: 5 Tbsp sugar • 1/3 cup cocoa • ¼ tsp salt •1½ cups water • 4½ cups low-fat milk •1 cup instant non-fat dry milk • ½ tsp mint extract (optional) Directions: Mix sugar, cocoa and salt in a 2-quart saucepan. Add water. Heat to boiling, stirring constantly. Boil and stir for 2 minutes. Stir in liquid milk and then slowly add dry milk, stirring continuously. Heat thoroughly but do not boil. Stir in extract, if desired. Just before serving, beat with a hand beater until foamy. Servings: 6, 1 cup each • Calories per serving: 202 • Calcium per serving: 365 mg Recipe courtesy of americanbonehealth.org

fall 2010

TOM DALY PHOTOGRAPHY

eat for the

environment you can cut carbons and save the planet

by JODI HELMER 18

readbreathe.com

here’s a lot to be said for a good diet. A breakfast of free-range eggs and homemade bread, an organic fruit smoothie at lunch, and stir-fried veggies from the farmers market at dinner isn’t just great for maintaining a girlish figure. Healthy foods also provide essential vitamins and minerals. The same foods that keep you looking and feeling great also have an impact on the health of the planet. “When it comes to helping the environment, a lot of the conversations were about not driving SUVs but no one was talking about fixing what’s on our forks,” says Kate Geagan, author of Go Green, Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet. “We’re starting to realize that what we eat is just as important as what we drive.” The best choice for the planet? A lowcarbon diet. Not a fad or a quick fix, a low-carbon diet is about choosing foods that have a minimal impact on the planet. Low-carbon diets help offset the three-and-a-half tons of carbon emissions that the average American diet creates on an annual basis. Read on to find out which changes have the biggest impact.

shop for organic foods

Your mom was right. You are what you eat. And that’s bad news considering the number of chemicals that are used to grow crops and raise livestock. According to a report published by the Environmental Working Group, noshing on the most contaminated crops—which include peaches, strawberries, lettuce and carrots—can mean ingesting up to 10 different pesticides in a single day! It’s important to be mindful when it comes to food choices, notes Beth Reardon, director of integrative nutrition at Duke Integrative Medicine. “Mindfulness starts with making the right choices about what we’re eating— but it also involves knowing where food comes from and how it’s grown.” Choosing organic foods is a great place to start. Foods with the “organic” label are grown without chemicals, which means toxins from pesticides and fertilizers aren’t contaminating the soil, air and water. Studies show that some organic foods are healthier, too, and contain more vitamins and nutrients than their non-organic counterparts.

avoid bottled water

When it comes to environmental impact, bottled water is making waves. “Bottled water is 2,000 times more energy intense than tap water,” explains Geagan. In fact, producing bottled water for the U.S. market takes an average of 17 million barrels of oil and creates 2.5 million tons of CO2 on an annual basis, according to environmental non-profit, The Pacific Institute. In 2008, 70 percent of plastic water bottles were sent to the landfill where each one takes centuries to break down. When it comes to drinking H2O, the best choice is investing in a filter and a reusable water bottle instead of chugging from plastic bottles.

eat less meat

Your burger is bad for the planet. Raising cattle and other livestock is a significant source of environmental stress. It takes 200 million acres of land to produce enough grain and hay to raise all of the cows, pigs and chickens in the nation, along with 181 million pounds of pesticides, 22 billion pounds of fertilizer and 17 trillion gallons of water. Livestock also emits methane, which accounts for almost 20 percent of total greenhouse gases, according to a United Nations report. A vegetarian or vegan diet is the healthiest choice for the planet. Not willing give up meat? Geagan suggests choosing chicken and fish, which have a smaller carbon footprint than beef, and limiting consumption of red meat to twice per month. When a craving for a burger strikes, shop for cuts that are grass-fed, organic and, if possible, raised on local farms. “We advise people to pay more for local and organic meat and eat it less often,” notes Honor Schauland, campaign assistant for the Organic Consumers Association. To help with the transition to a plantbased diet, sign up for a vegetarian cooking class, ask around at the farmers market for seasonal recipes or download recipes for meat-free dishes from the Internet.

compost waste

More than 30 percent of all foods processed and purchased in our country are wasted, according to the U.S. Department of Agriculture. From apple cores and coffee

grounds to eggshells and beef bones, a little food waste is inevitable. Instead of sending waste to the landfill where it’ll create methane gas, add it to the compost heap. In addition to reducing the amount of waste sent to the landfill, composting food scraps helps create an organic soil amendment for the garden.

calculate carbons

It’s easier than ever to calculate the environmental impact of various foods thanks to a tool from the Bon Appétit Management Company. Their Low Carbon Diet Calculator allows you to compare the carbon footprint of your food choices. For example, a breakfast of scrambled eggs, toast with butter and yogurt with fruit has a smaller carbon footprint than a bowl of cereal and milk. Log on to eatlowcarbon.org to find out about the environmental impact of your favorite foods.

cut your "cook-print"

A low-carbon diet is about more than just conscious eating. All of the choices related to food, from dishwasher settings and detergents to appliance choices also matter. “Think of it as a carbon cook-print,” advises Kate Heyhoe, author of Cooking Green: Reducing Your Carbon Footprint in the Kitchen. “Going green in the kitchen [used to mean] eating local and organic; those things are still important but there is so much more to it than that,” Heyhoe explains. “Shrinking your cook-print has a huge impact on the environment.” Heyhoe suggests choosing kitchen products made from natural materials like bamboo and cast iron, choosing biodegradable detergents, steering clear of the garbage disposal and running the dishwasher overnight. “You don’t have to make dramatic changes; you just have to be more aware.” • Jodi Helmer is the author of The Green Year: 365 Small Things You Can Do to Make a Big Difference. Visit her online at jodihelmer.com. fall 2010

green living

oil

not so slick

Is that an oil spill in your bathroom? By Cristina Santiestevan As I write this, the oil disaster in the Gulf of Mexico is now the largest ocean-based oil spill in history. By the time you read this, the damaged oil well may be completely sealed. I hope so. But, whether or not that is the case, the effects of this disaster will be felt for decades. Possibly generations. Unless we make some changes to our energy practices, another spill is only a matter of time. The land-based, easy-to-drill oil is almost gone. So, as long as we demand oil and oil-based products, oil companies will continue to drill wells in deeper waters and more challenging conditions. What’s the solution? Demand less oil. Using less oil is easier than it sounds. Some choices are obvious. Choose a more fuel-efficient vehicle, carpool and

combine errands. Bike, walk or use public transportation when possible. Fly less and take the train more often. But, oil isn’t just something we use for transportation. It’s in almost every part of our lives, including one really surprising place— our bathrooms. Oil and oil-based products are in our shampoos and conditioners, skin moisturizers, cosmetics and lip balms. From baby oil to wrinkle creams, we are literally slathering petroleum on our faces and bodies. It’s probably not good for us. It’s certainly not good for the environment. Luckily, avoiding these products is as simple as reading the ingredient list.

Look for these items. If they are listed, then the product uses a petroleum-based ingredient: petroleum • petrolatum / white petrolatum • mineral oil • propylene glycol • paraffin oil / liquid paraffin / paraffin wax • isopropyl alcohol • many artificial fragrances are also derived from petroleum

inspire ~ invigorate ~ indulge

November 5 – 7, 2010 Join other women in an inspiring mountain top setting as we learn, laugh and enjoy! Wintergreen Resort, in association with UVA Health System, presents a special weekend event packed with educational programs, wine tasting, yoga, spa treatments, culinary treats and more. All-inclusive weekend packages, including lodging, spa credit, meals, tax and gratuity are available starting at $525. Day and non-lodging rates are also available.

Packages starting at

525

Call 434-325-8219 for reservations or visit wintergreenresort.com/inspirations

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skin deep

Don’t feel like reading the ingredients list every time? Look for products that are certified organic, which are required to be petroleum-free. Burt’s Bees No petrochemicals are used in any Burt’s Bees products, including their deliciously kissable Super Shiny Lip Gloss. burtsbees.com Avalon Organics Vitamin C Skin Care from Avalon Organics’ is petroleumfree, as are all of Avalon Organics’ skin and hair care products. avalonorganics.com Pangea Organics From hand soap to body oil, Pangea Organics’ products never include petroleum-based ingredients. For example, their bar soaps are made entirely from plant-based ingredients. pangeaorganics.com

dig deeper

For more information about petroleum-based ingredients in body care products, check out these two websites: • The Campaign for Safe Cosmetics safecosmetics.org • Skin Deep Cosmetic Safety Database cosmeticsdatabase.com Cristina Santiestevan writes about environmental issues and conservation solutions from her desk in the foothills of Virginia’s Blue Ridge Mountains. Find her online at redbugmedia.com

fall 2010

Asheville Art Retreat RO OT S + W I N G S SCHOOL OF ART

Multi-day Art Getaway in Asheville’s River Arts District and Biltmore Village Experience Asheville, NC in a hands-on way. Work one-onone with a professional artist in a River Arts District studio, and create original works of art. Then, retreat to charming Biltmore Village for delicious Southern comfort food, and end your evenings at an historic bed and breakfast. For reservation information: www.rootsandwingsarts.com or contact Ginger Huebner at 828.545.4827

P O C A H O N TA S C O U N T Y

Play. Stay. Miles of trails and streams! From beginners to the extreme, there is something for everyone in Nature’s Mountain Playground . ®

Get your free visitor guide! 800.336.7009 NaturesMountainPlayground.com

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breatheout

lodge-istics

inns worth the hike By Jodi Helmer

Forget valet parking. You’ll have to hike to these hotels. From the minute you check in, activities like bouldering, hiking, canoeing and rafting—not to mention the views— will keep you from wanting to take the trail back home. LeConte Lodge You’ll have to break a sweat to reach LeConte Lodge. Located atop one of the highest peaks in Great Smoky Mountains National Park, the inn is accessible from five different hiking trails that range from 5.5 to 8 miles. Mountaineer Jack Huff built the lodge in 1930 before the land became a national park in 1934. Rustic accommodations include seven cabins and small lodges that are equipped with kerosene lanterns, propane heaters and washbasins (there is no power or indoor plumbing at 5,630 feet)! Hosts Tim and Lisa Line prepare hot breakfasts, including Southern favorites like grits and biscuits. Hike the trails or just sit in a rocking chair on the cabin porch and watch the sunset. Rates start at $79 per person. 865.429.5704 • leconte-lodge.com

Leaf-ing You to Your Own Devices When out capturing the fall colors, protect your precious point-and-shoot in style with the new Gadget Pak from Cinda B. Featuring a wrist strap, expandable sides and an inside pocket for holding an extra memory card. $29, cindab.com

Len Foote Hike Inn Named after renowned conservationist Leonard E. Foote, the inn has been hailed as the greenest hiking lodge in America. A five-mile trail through Amicalola Falls State Park in northern Georgia, near the start of the Appalachian Trail, leads to the inn. Appalachian Education and Recreation Services, a non-profit organization dedicated to protecting Georgia’s national resources through education and recreation, runs the 20-room inn. In keeping with its mission, the inn runs evening hikes and programs about nocturnal creatures, local birds and trees. There is even Hike Inn Pictionary and Appalachian Trail Trivial Pursuit! Rates start at $70/night. 800.581.8032 • hike-inn.com

Charit Creek Lodge Calling Charit Creek Lodge off the grid is an understatement. Nestled in the heart of the Big South Fork National River and Recreation Area in Tennessee, the rustic

cabins are equipped with simple beds, woodstoves and kerosene lamps. The first cabin was built on the site in 1817 and has been preserved as part of the lodge. You’ll have to travel 6.5-miles on foot, mountain bike or horseback to get to the lodge. The payoff: Spending the night in the middle of the 100,000-acre Cumberland Plateau where you’re likely to see elk and wild turkeys while you’re canoeing, swimming, rock climbing and taking in the stunning surroundings. Starting at $20/night. 865.429.5704 • charitcreek.com

Phantom Ranch The most iconic hike-in lodging is located at

the bottom of the Grand Canyon. Phantom Ranch is the only lodging below the canyon rim. Getting there requires a 9-mile hike along the Bright Angel Trail or a long ride on a pack mule. The hotel was built in 1922 and offers accommodations in the main lodge or in one of 11 rustic cabins. Its location near the Colorado River makes it a perfect spot for a river rafting excursion. Of course, resting up for the hike back to the top of the Grand Canyon might also be a good idea. Rates start at $42/night. 888.297.2757 • grandcanyonlodges.com Jodi Helmer lives in Charlotte, NC, and specializes in writing about sustainable living. fall 2010

campfire

Cuisine

a weekend's worth of meals made for the great outdoors. by PATRICIA POULIN

While reconnecting with nature often means getting dirty and creating memories that last a lifetime, it doesn’t have to mean surviving off stale granola and canned meat. In fact, many of the most creative meals spring to life when away from the comforts of a conventional kitchen. Whether cooking over your trusty two-burner propane stove or over hot coals of the evening’s campfire, you can still eat like a queen under a starry sky.

Day one - Arrival Lunch Plan as you may, the first day of camping always presents unexpected challenges. Be prepared to go with the flow when you have to make a last minute turnaround to pick up the family dog that was left behind in the driveway by keeping lunch simple. SLEEPING BAG WRAPPERS INGREDIENTS • Pita pockets or tortillas • Vegetables of your choice (broccoli, tomatoes and onions are highly recommended) • Lunchmeat of your preference • Ranch Dressing • Shredded cheese Preparation: Stuff desired amounts of fresh vegetables, lunchmeat and cheese into pockets or place in a pile in center of pita bread. Top with ranch dressing. Roll if using tortillas.

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Day two - Adventure

Dinner After spending most of the afternoon fighting with the “easy to set up” tent, motivation may be low. Spice up a hearty simple meal by firing up the coals and creating a foil dinner masterpiece.

Breakfast Rise and shine! The first morning at camp calls for a big breakfast to fuel up for a solid day of activities ahead. Top the meal off with a tasty backcountry belly warmer of Snickerdoodle Coffee.

THE (NOT SO) FOILED DINNER

SUNRISE SANDWICHES

INGREDIENTS

• Extra lean ground beef, or stew meat cut into small pieces

• 1 egg, scrambled or over hard

• Vegetables of your choosing (corn, green beans, carrots, onions and bell peppers make fantastic add-ons)

• 2 pieces of bread • Sausage, ham or bacon • 1 slice of your favorite cheese

• Garlic

• Salsa, salt and pepper (optional)

• Butter

• Square camp iron

• Salt and pepper, to taste • Cooking spray Preparation: Give each camper her own piece of foil to fill with desired ingredients. Spray foil with cooking spray. Add meat, then vegetables and top with seasonings and butter. Close foil on all sides while leaving room for steam to build. Place the packets in the coals and check after 10 minutes.

Preparation: Fry or scramble eggs and brown the meat. Once cooked, set aside. (To save even more time consider cooking the meat prior to your camping trip so all you have to do is reheat.) Butter each slice of bread on one side and place one piece of bread with buttered side down on skillet. Layer with egg, meat and cheese and top with second slice of bread with buttered side up. Grill as desired.

SNICKERDOODLE COFFEE INGREDIENTS

Gourmet gear:

• 1/2 cup sugar • 1/2 cup powdered milk • 1/4 cup powdered non-dairy creamer • 1/4 cup unsweetened cocoa powder

Campfire cooking is made a little easier with these essential pieces.

• 3 Tbsp instant coffee granules • 1/4 tsp allspice • 1 tsp ground cinnamon Preparation: Combine ingredients into a zip-top bag at home prior to trip. Add 3 tablespoons of mix to 3/4 cup boiling water.

Kelty’s Cooler Binto can hold 28 cans of beer, but you might also find it useful for storing, you know, food. $25.95; kelty.com

Lunch After a day of activities in the fresh air and blazing sun, making an elaborate meal can often prove to be a daunting task. If you are back at camp, this quick and easy recipe makes for a delicious lunch choice that gets the entire family involved and often satisfies even the pickiest eaters of your pack. PINETOP PITA PIZZAS INGREDIENTS • Pita pockets • Pizza sauce • Shredded mozzarella • Additional toppings of your choice (highly recommend leftover veggies from the first day’s lunch along with pepperoni or summer sausage, which keep well without refrigeration)

Get the guck off your pots and pans with the Compact Scraper from GSI Outdoors. $3.95; rei.com

Preparation: On top of one pita pocket, add pizza sauce, cheese and toppings, then fold the bread in half. Spreading butter on the outside of the pizza will turn the bread a golden brown while lightly crisping the crust.

Guyot Designs' Squishy Bowls are made for easy packing and easy clean-up. Bowl and Cup Set, $15.95; guyotdesigns.com

Dinner Hungry day adventurers will enjoy this meal best served with a side of campfire tales. CAMP KABOBS CAMPFIRE CORN Ingredients • Corn on the cob • Cajun spices • Butter • Salt and pepper, to taste Preparation: Place individual ears of corn on a piece of heavy aluminum foil. Top with spices, salt and pepper, and butter. Wrap each ear of corn with foil and twist the ends. Place the individual wraps right on an open fire for about 15 minutes.

Dessert End your meal on a sweet note with this delicious s'more alternative.

Ingredients • 2 lb. boneless skinless chicken breasts • 2 lb. sirloin tips or beef stew meat • 2 bell peppers • 2 large onions • Lemon • Skewers Preparation: Dice chicken and beef into pieces, slice onion and bell peppers, place on kabob skewers and squeeze lemon over kabobs right before grilling. CHECK AFTER 10 MINUTES.

BACKCOUNTRY BANANA SPLITS Ingredients • 4 bananas • Marshmallows • Chocolate chips Preparation: Slice bananas from end to end while leaving the peel on. Open the banana a little and place marshmallows and chocolate chips inside. Wrap the banana in foil and place around the outside of the fire. CHECK after 10 minutes.

fall 2010

Day three - Pack it in Breakfast It may be the final day at camp, but that doesn't mean the adventure is over. Fuel your fellow campers for one last hike and the “pack it up” push.

Lunch Packing up can prove to be just as busy, if not busier, than setting up. Keep lunch simple and fun by going gooey with grilled peanut butter sandwiches. This addictive snack is a hit with young campers.

BERRY DELICIOUS PANCAKES PEANUT BUTTER DREAM-WICHES

Ingredients • Fresh blackberries, black raspberries OR blueberries

Ingredients

• Sugar

• Peanut butter

• Pancake mix and necessary ingredients

• Butter

Preparation: Pick fresh berries from the wild (check with the park you are staying at for regulations and know your berries well before attempting to pick). SET SOME ASIDE AND sprinkle with sugar to taste. MAKE THE BATTER BETTER BY MIXING IN THE REST! COOK PANcakes and top them off with the remaining berries. For added simplicity, make the mix at home and store in a Nalgene bottle within the cooler.

• Pita pockets or sandwich bread

• Leftover bananas (if available) Preparation: Prepare a peanut butter sandwich (or peanut butter and banana sandwich) as usual. Spread butter to the outside of the sandwich and grill it over hot coals.

After trying for years to find her place in the world, Patricia Poulin decided that she'd much rather be in the woods than dreaming of them. Follow her adventures (or misadventures) at backcountryvagabond.com.

LOOK FOR THE NEXT EDITION OF BREATHE MAGAZINE IN WINTER 2010 FEATURING

balance ...and for new inspiration every week visit

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BREATHE HERE TOO!

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breatheability

q&a: Caitlin Boyle

What’s in your workout bag? My number one “must-have” workout item is the Garmin 305 Forerunner, a GPS watch that tracks distance and pace automatically. I also love my Brooks Summons, a very neutral shoe that lasts for months before it begins to wear out. And I’ll never leave the house without a standard bicycle water bottle! I absolutely must have water, no matter how short the run!

Founder of Operation Beautiful

Why Post-its? I love the Post-its because they’re accessible. Who doesn’t have a pack of Post-its in a dusty drawer, waiting to be used for something fun? Also, I love the creative places where people stick Operation Beautiful notes—on scales, in magazines, in library books, in dressing rooms and even on random cars in parking lots. What’s your favorite Post-it story? My favorite Operation Beautiful story was sent in by a teenager who was in treatment for anorexia. Her disease was very serious and the doctors were concerned it might kill her. Her therapist had convinced her to eat solid food for lunch instead of a diet shake—something she had not done for months—and the girl snuck to the bathroom to throw up. As she closed the door

deborah triplett, deborahtriplett.com

Last year, Caitlin found herself in a stressful spot— working full-time, running her personal blog (Healthy Tipping Point), training for a marathon and going to night classes at the local community college. One day in June 2009 was particularly bad, so she decided to write “You are beautiful” on a piece of notebook paper and stick it on the mirror in the college bathroom. Caitlin posted a picture of the note on her blog, and readers began to write their own notes and e-mail them to her. Later that week, Operation Beautiful was born. The site has been fighting negative self-talk—one Post-it at a time— ever since.

of the stall, she noticed a little note that read, “You are good enough the way you are!” with the website address on the bottom. She wrote me to say that the little note literally saved her life. It was a tremendous turning point for her and she was now out of the hospital and regaining weight. I’ll never forget reading that email! Who’s on your blog roll? My favorite blogs include Oh She Glows, Carrots N Cake and Kath Eats Real Food. What gets you going in the morning? I actually prefer to start my day with work rather than by working out! I find I have more creative energy than physical energy in the morning, so I take time to drink a bold cup of hazelnut coffee, blog and read emails. If the weather’s nice, I drag my laptop out on my patio so I can work outside. How do you unwind at the end of the day? Ironically, I unwind by exercising! Some people have trouble falling asleep if they workout too late in the day, but running a few miles helps me unwind.

How often do you exercise? Exercise is a huge part of my life, as it helps me feel calm and centered. I feel recharged and energized by being outside and rarely work out in a gym. I exercise five to six days a week, but that’s including leisurely walks with my little dog around our neighborhood. A little sweat every day is a great thing! Any guilty pleasures? I cannot get enough of: cinnamon bread, fun nail polish colors, trashy reality television, dachshunds and baby blogs. Baby blogs are a definite guilty pleasure because we don’t have children yet. I have baby fever!

What’s the key to your balanced lifestyle? The key to my balanced lifestyle is realizing that I’m doing this for my long-term health and happiness. It’s not a quick fix; it’s not a crash diet. This is how I plan to treat myself for the next 50-plus years. Thinking this way helps me maintain a level head about the occasional indulgence, skipped workout or big glass of wine. Each note sent to the Operation Beautiful site goes online for thousands of others to read and enjoy. To find out how to send in a note, visit OperationBeautiful.com.

a beautiful book: Operation Beautiful: Transforming the Way You See Yourself One Postit Note at a Time features 125 of the most amazing, inspiring and motivational notes Caitlin has received. It also includes tips from real women and professionals on how to live a healthier, more balanced life. ($17, Amazon.com)

fall 2010

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dancing with by JAYME OTTO was in some serious need of relaxation. Having just spent two weeks in the major cities of Rwanda, reporting on the 15th anniversary of the genocide that slaughtered nearly one million of its residents, my mind was in overdrive from nonstop work, and my heart paralyzed with the country’s sorrow, a dichotomy that left me feeling both neurotic and sluggish at the same time. Fortunately, I’d planned for this reaction, having booked the last leg of my trip in remote Zanzibar, the Spice Island, located off the coast of Tanzania. The first day, I signed up for a laid-back spice plantation tour. As soon as I stepped out of the jeep and onto the plantation, my entire body breathed an involuntary sigh of relief. To be away from the city, where trees shaded me from the incessant African sun, where it felt lush instead of dusty, I couldn’t help but smile. For the first time in two weeks, I was playing instead of working, and this Colorado girl was in her element: the great outdoors. As I followed my guide Silima through vines of pepper, stopping to take tastes of this and sniffs of that, I began to relax. I let my guard down. And that was my potentially fatal mistake. Silima had pointed out a thick train of ants crossing our path earlier in the hike. Walking among the fruit trees and spice plants, he’d stopped suddenly. "Watch your step,” he’d said. I’d mimicked his careful footstep over the sea of wiggling black bodies. He’d neglected to mention that they were driver ants, otherwise known as safari ants, or siafu. Found in East Africa, these flesh-eaters sport powerful, shearing jaws. When food supplies become scarce, driver ants leave their hill and form marching colonies 50,000 strong. People are safe, unless they are unable to move due to infirmary, or are infants. In those cases, the victims are eaten alive by a frenzied swarm. Silima was talking about passion fruit when I felt the first bite. I yanked my right foot off the ground, but it was too late. I’d been standing in leaves concealing a steady flow of driver ants.

Nature …no matter how much solace you find outdoors, no matter how comfortable you are there, the potential for unplanned adventure is ever-present. Dozens of worker ants, flanked by the larger, more powerful soldiers, covered my foot. I kicked off my shoe. Their bites felt like hornet stings with a more lethal purpose. Meanwhile, the ants had hooked onto my ankle-length skirt and were moving up my other leg. The pain was manageable when it was a few bites, but as the ants began to consume the flesh of my calves, I started to feel faint. Silima had moved down the path. “Run!” he yelled. I ran with one shoe, kicking off the other, as it was slowing me down. When I reached him, I realized I was starting to lose it. “They’re everywhere!” I shrieked, stomping and spinning in a desperate dance. When I felt the bite on my upper thigh, almost at the panty line, I lost control. I ripped my skirt up to my waist. Salima, yanked the feasting soldier off, leaving drops of blood. We began detaching ants from my thighs, double fisting them. There was a point where I realized the hilarity of the situation…in theory. In practice, I had not the sense of humor to laugh. I felt like I was fighting for my life. Looking back, I should have known better. The Rocky Mountains had taught me long ago that Mother Nature is unpredictable. Lightening strikes, flash floods, bear

encounters—no matter how much solace you find outdoors, no matter how comfortable you are there, the potential for unplanned adventure is ever-present. And while nature is never malicious, that doesn’t mean she’s not violent, from a cheetah chasing an antelope in the Serengeti, to a colony of driver ants seeking dinner. However disturbing, I suppose my tango on the spice plantation did help me put some distance on the stress of the Rwanda trip, and left me feeling cleansed in the way that only a good adrenaline rush can. Today I do snicker about it, particularly when I hear about someone climbing Everest without supplemental oxygen, or base jumping El Cap, because really, all it takes is a walk in the woods (or across the spice plantation) to commune with Mother Nature, and in a way that gives rise to life-altering experiences. And that’s the one thing you can expect— tranquil or tumultuous, nature is always transformative. • Award-winning writer Jayme Otto writes about the people, places, ideas, and events that are changing the way we think about the world. She works as associate editor at Elevation Outdoors, and contributing editor at Women's Adventure. More at JaymeOtto.com.

fall 2010

family

mothers + daughters

body image building By Sara Rowe

“I’m going to have to run an extra mile to make up for that third slice of pizza.” “Ugh, I hate my thighs.” Have these or similar words come out of your mouth? Was your daughter listening? Often, the most crucial influence on a girl’s body image is how her mother views her own body. Joanna Dolgoff, pediatrician, and child and adolescent obesity specialist, says, “Women need to understand that in their own pursuit of perfection, they are teaching their daughters that ‘good’ is not ‘good enough’.” So, what can mothers do to encourage healthy body image in their daughters?

Stop the negative talk about your own body and conversations about calorie counting and dieting. Yes, perhaps an overweight mother or daughter might need to watch what they eat to prevent health risks, but the focus should always be on eating healthy for your body and not on dieting or not eating.

Set a good example in how you take care of your body. “We should focus on teaching our children to make healthy food choices from an early age,” Dolgoff says. “We should model healthy exercise behaviors from the beginning. And we should keep the focus on heart health, not the size of our thighs.”

Celebrate the womanly body, in all shapes and sizes. Encourage your daughter to see past media messages with stick thin celebrities and rather to look around her to see examples of accomplished, beautiful women (like you!). In helping your daughter boost her body image, you might just find your own selfesteem getting a raise.

Sara Rowe is a freelance writer and Managing Editor of GirlZone.com, a website for teenage girls that focuses on developing a positive body image and good self-esteem.

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Mother-Daughter Getaways

A special time away with just you and your daughter can be a great way to bond and encourage a healthy body image. Sperryville, VA The House on Water Street, a B&B, offers mother-daughter getaway weekends. They customize the weekends for mothers and their teen daughters according to age and interests. Some of their past weekends have included Shenandoah National Park tours, swimming, canoeing, horseback riding, pottery workshops and massages. thehouseonwaterstreet.com Asheville, NC Appalachian Spa Ventures hosts customized mother-daughter days that include such offerings as yoga, a waterfall hike, catered lunches, shopping downtown, and a spa package that features massages, facials and

pedicures. Rates for two begin at $450. appalachianspa.com Washington, DC DC-based nutrition-focused therapist Karen Schachter will be holding mom-daughter retreats for moms and their eight to 14-year-old daughters this October and November. Events include healthy cooking and nutrition classes, workshops, yoga and other fun bonding and positive body image promoting activities. Not near DC? She’s also holding a virtual conference called “I Heart My Body” this fall for moms to learn how to support a positive body image in themselves and their daughters. healthybodieshappyminds.com

23:00

Sleeping soundly, you’re thankful for the realization that comfort is worth every ounce.

05:10

Awake at first light. Refreshed, with miles ahead.

16:30

Reach camp early — proving again small packs are the way to go.

20:45

photo: John Laptad

Relaxed, enjoying the rewards of traveling fast and just light enough.

ProLite™ Plus Regular R-Value 3.8, Weight: 1lb 8oz / 680g, Thickness 1.5in / 3.8cm

m a d e i n s e at t l e , u s a

Two green thumbs up.

The new 2011 Forester is your wheelbarrow, garden shed and greenhouse all rolled into one. Built in a zero landfill plant, it comes with Symmetrical All-Wheel Drive standard and has won more awards than any other small SUV.* Just a few reasons why it’s both gardener- and Mother Nature-approved. Love. It’s what makes a Subaru, a Subaru.

*Claim based on cumulative awards won since 1997 from Car & Driver (5 Best Trucks), Edmunds.com (Editor’s Most Wanted) and RL Polk & Co. (Polk Automotive Loyalty Award).