breathe magazine
DESCRIPTION
Summer issue 2009TRANSCRIPT
summer 2009 free!
inspiring active women to explore their passions
greening your garden | sun smarts | girls just wanna race bikes
readbreathe.com
summer familyadventures6
holiday road
age-appropriate workoutsWeighing in on Kids’ Fitness
fast foodHealthy Eating On-the-Go
Traveltail-wagging
best friend
ON THE ROADWITH WOMAN’S
GreatOutdoorProvision.com
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
© 2009 Colum
bia Sportswear Com
pany. All rights reserved.
© 2009 Colum
bia Sportswear Com
pany. All rights reserved.
AVAILABLE AT:
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.
© 2009 Colum
bia Sportswear Com
pany. All rights reserved.
© 2009 Colum
bia Sportswear Com
pany. All rights reserved.
GreatOutdoorProvision.com
AVAILABLE AT:
4 readbreathe.com
Editor in Chief
editor's noteOur 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
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
margarita for me!
In my element at the Telluride Bluegrass Festival. I'm determined to get back there one of these days!
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
6 readbreathe.com
FITNESS7 Girls Just Wanna Race Bikes
MIND BODY + SOUL8 Plantable paper, getting juiced, and chocolate for change.
GEAR9 Our family-friendly favorites.
STYLE11 Warm weather fashion from head to toe.
HEALTH12 Staying sun-safe, plus Health Bites.
BREATHEABILITY20 Girls on the Run Founder Molly Barker
GREEN LIVING21 Five tips for making your garden greener.
Adventure AwaitsSix outdoor picks for your family vacation.
Healthy Eating On-the-GoGood-for-you fast food alternatives.
Tail-wagging TravelPet-friendly destinations, gear, and advice.
Don’t Feed the DaughterKelly Love Johnson on dealing with diabetes.
Age-Appropriate WorkoutsWeighing in on kids’ fitness.
Taking it SlowChef Carvel Grant Gould.
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contentsfeatures
departments
Summer 2009
breathe magazine
editor in chiefLindsey [email protected]
contributorsKelly Love JohnsonJennifer LarsonColleen OakleyKirsten OttJayme OttoGayla TrailKelly TurnerKath Younger
art directorMegan Murphy
senior designerAmanda Powers
associate designerChrista Albano
IT directorCraig Snodgrass
publisherMartha [email protected]
presidentBlake [email protected]
account executivesAbby [email protected]
Charles [email protected]
contact us107 West Market StreetCharlottesville, VA 22902434.817.2755
56 College Street, Suite 303Asheville, NC 28801828.225.0868
© 2009 Summit Publishing, LLC.
To carry Breathe in your store call 434.817.2755.
readbreathe.com
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7summer 2009
girls just wanna race bikes Reconnect with your inner speed demon this summer. By Jayme Otto
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!
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.
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.”
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.”
fitness BIKES
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
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.
TErraINDISTaNcE SpEED GOOD FOr
varIEDrOaD racE (rr)
40-80 mILES 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.
FLaTcrITErIum (cr)
<1 mILE LOOp raced for 30-60 minutes depending on category.
Fast and furious. Girls with the need for speed who are skilled bike-handlers and comforable in close proximity to other riders.
FLaT w/ some grad-ual up or downhill
TImE TrIaL (TT)
varIES, but typically 20 miles or less.
as hard as you can go. It’s just you, no pack.
Triathletes or ladies looking to race against the clock, not other riders.
STEEp upHILL
HILL cLImB (Hc)
varIES, but typically 20 miles or less.
Slow and steady. climbers, masochists, and women who aren't interested in riding in a pack.
varIEDcIrcuIT racE
5-25 mILE repeat-ing loop. Number of loops depends on category.
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.
varIEDSTaGE racE
This is a muLTI-Day event with different types of races.
Depends on type of race.
The woman who wants to try it all at once.
Which race is right for me?
CIAO, BELLA! Nicole Shue warms up for a race.
8 readbreathe.com
good for you, good for the planet.
mindbodysoul
soulSWEET 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.
bodyA 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.
mindSOMETIMES 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.
9summer 2009
functional familygear GrEaT FINDS
your chariot awaitsWant 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 col-
ors with a redesigned Quickclip for easier access to the child compart-
ment. Of note: you’ll need to buy at least one conversion kit in order to
get going. $575 • chariotcarriers.com
(diaper) change is goodWith 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
carry onComfortable 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 pre-
cious cargo dry (and protected) on and off
the beaten path. $209.95 • kelty.com.
finding NEMOThe Asashi is one of five new tents from
the nimble minds at NEMO. It com-
fortably 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.
making stridesThe BOB Stroller Strides Fitness Stroller is a favorite among
moms looking to stay in (or get back into) shape. This stroll-
er’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
10 readbreathe.com
Relax.
With our durable, expertly-researched Trails Illustrated® maps, the only
thing you’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
11summer 2009
style GrEaT FINDS
summer lovin'Our warm weather favorites from head to toeBy Lindsey Grossman
1. bamboo sunglassesOver-sized frames and sustainability are always in style. Need an
incentive to splurge? For every pair sold, Kayu sponsors a sight-
restoring surgery in the developing world. $180 • kayudesign.com
2. netty dressMade 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 toteThis fair trade bag, made from hand-wrapped raffia and seagrass
leaves, is a natural for the beach. It also doubles nicely as a maga-
zine basket at home (you know, for all those back issues of Breathe).
$75 • madimports.org
4. sport flipsWho 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
Updating your summer
staples? A purchase from these planet-
friendly companies will make you look and
feel good.
12 readbreathe.com
health SuN-SaFE WOrSHIp
sun smartsBy Jennifer Larson
Peg Cheirrett, a board member of
the Melanoma Research Foundation,
doesn’t let her two bouts with mela-
noma 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 can-
cers 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 pro-
vide 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 sig-
nificant 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 prod-
ucts out there to shield your skin, there’s
no excuse not to play it safe.
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-to-see places.
you best check yourself
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.
how to do it:
source: melanoma.com 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.
13summer 2009
healing. According to Spine-Health (spine-
health.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 but-
tocks.
bright eyesWant to keep your eyes healthy and pre-
serve your vision, too? Start taking your B
vitamins. The Archives of Internal Medicine
published a study showing that a combina-
tion of vitamins B6 and B12, and folic acid,
seems to reduce the risk of age-related
macular degeneration in women. Age-
related 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.
prematurely than women who took selec-
tive serotonin reuptake inhibitor (SSRI) anti-
depressants during pregnancy. Talk to your
physician about possible treatment—for
your baby’s sake and yours.
burn noticeThe American Council for Fitness &
Nutrition says staying in shape can be as
simple as working some calorie-burning
activities into your everyday life. And sum-
mer’s the perfect time to burn those calo-
ries 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 attackIt might sound counter-
intuitive, but cutting out
the exercise for more
than a day or so after
you’ve experienced
back pain can actu-
ally undermine the
super foodsSometimes 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 forti-
fied 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
health bitesNEWS NUGGETS, TIDBITS, AND FRESH FINDINGS FOR YOUR WELLBEING By Jennifer Larson
41 Oakland Road, Suite 200 • Asheville, NC 28801 828.253.5381 • www.laurelobgyn.com
Now Accepting New Patients
Dr. John Stewart Dr. Susan West
Dr. Holly McArthur Dr. Amy Vance
Dr. Ruchi Moore
A Tradition of Personal Care
14 readbreathe.com
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 off-the-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 VirginiaLearn 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 DCPlanning 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
adventureawaits!
Whether you’re climbing high or catching a wave, these six outdoor vacation spots are fun for the whole family.
By cOLLEEN OaKLEy
15summer 2009
THE ULTIMATE TRAVEL GUIDEIf your family is always looking for a new adventure, look no further thanNational 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.
Oak Hill West VirginiaThe 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 kid-
friendly 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
16 readbreathe.com
Linville North CarolinaYou 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.
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.comHu
GH
mO
rTO
N
17summer 2009
Smoky Mountains TennesseeTake 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 stroller-
accessible 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 GeorgiaIf 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.
18 readbreathe.com
breakfast
bre
akf
ast 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 store-
bought 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
lun
ch When lunchtime rolls around, you’ll get
more bang for your buck by brown-
bagging 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.
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.
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.
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 SMOOTHIEMix 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.
BUILT NY GOURMET GETAWAY LUNCH TOTE $22-$25 • builtny.com
healthy eatingON-THE-GO By KaTH yOuNGEr
19summer 2009
snack timesnack timeThese 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.
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
in lieu of the drive-thru. In
addition to single serving
items like yogurt and
whole fruit, many grocery
stores have salad bars and
pre-made sandwiches and
wraps. If the weather is
nice, take your to-go fruit
salad to a park and enjoy
an al fresco meal.
Maintaining healthy eating
patterns while on-the-go is
all about thinking through
your options and making
good decisions. The more
planning you do, the more
options you have and
the more opportunities
there are to make good
choices. Put a little time into
ensuring you have healthy
food to eat wherever you
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.
bar codeThere 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.
NUT, SEED + FRUIT SNACK BARS
• 1 ½ cups rolled oats• 1/2 cup chopped mixed nuts + seeds
(any kind you like: walnuts, almonds, sunflower seeds, pumpkin seeds)
• 3/4 cup dried fruit (any kind you like:raisins, dates, apricots, cranberries)
• ¼ cup brown sugar• ¼ cup ground flax seed• 1 teaspoon cinnamon• 1 teaspoon kosher salt• 1 ¼ cups skim milk• 1 egg• 1 teaspoon vanilla
Method:1. Preheat oven to 375˚2. Mix dry ingredients.3. Mix wet ingredients.4. Pour wet into dry. Stir to combine.5. Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment.6. Bake for 30 minutes.7. Cut into 10 squares.
Nut, Seed + Fruit Snack Bars
QUICK LEMON + FETA BEAN SALADCombine 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
20 readbreathe.com
De
bo
ra
h T
rip
leTT
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.
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 con-stituents, and engage millions in a social movement to shift the con-sciousness 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, compas-sionate 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.
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 walk-ing 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, pro-moting 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 ambas-sador 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.
breatheability
q&a: Molly BarkerFounder and Vision Keeper, Girls on the Run InternationalBy Lindsey Grossman
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.
Find Molly’s full interview and get pumped with her Girls on the Run playlist at readbreathe.com!
GIRL TIME:
Molly and her
daughter Helen, at
Freedom Park in
Charlotte, NC.
21summer 2009
green living GarDENING
greening your gardenBy Gayla Trail
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 com-
posting worms underneath the sink. Ask
for special “red wigglers” since regular ol’
earthworms and night crawlers aren’t up
to the task.
turn off the tap. Help ease the burden on a dwindling
water supply by adopting efficient water-
ing 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 fun-
gicides 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, chamo-
mile, 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 cli-
mate 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 decom-
poses 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.
Whether you’re concerned
about what goes on your
homegrown vegetables or wish
to reduce your carbon foot-
print, here are some simple, yet
meaningful ways you can make
your garden greener.
Gayla Trail
INSECTS WITH BENEFITS: Lure in the bee-like hoverfly with mint to protect your garden from bad bugs.
22 readbreathe.com
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.”
Traveltail-wagging
By KIrSTEN OT T
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
A GUIDE TO VACATIONING WITH WOMAN’S BEST FRIEND
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.
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
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
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
Packing for your PetThere are so many products and services on the market to make traveling with your pets easier. Here are our picks:
23summer 2009
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
Travel TipsWith 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.• 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 infor-mation, 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
$12.95 • amazon.com
HILTON HEaD. pHOTO By pam TOWNSEND.
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
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
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
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
24 readbreathe.com
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
Even industry giant
Hilton says yes to
pets. Upon check-
in, 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.
Experience moreof West Virginia.
35 places to eat25 cabins and cottages22 lodges and inns+ great outdoor fun!
experience more!
800.336.7009NaturesMountainPlayground.com
Pocahontas County, WV
Ride the famous Greenbrier River Trail, hike the Cranberry Backcountry, and then dine with friends.
Play. Stay.
25summer 2009
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).
DO NOTFEEDtheDaughter
By KELLy LOvE JOHNSON
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
(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.
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27summer 2009
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?
bringing up babyFrom 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
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 playIt’s important to expose your young child to many different physical activities to ensure the development of various motor skills and
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
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 years-old, 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 trainingTraining 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
workoutsage-appropriate
Weighing in on kids’ fitness.By KELLy TurNEr
28 readbreathe.com
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.
inside informationWhile 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:
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.
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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!
Sign up to win at readbreathe.com! Contest ends May 15.
30 readbreathe.com
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
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.
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.”
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” three-
course prix fixe menu offered nightly,
Canoe diners can partake in an ever-
changing 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.
By KIrSTEN OT T
KrIS
TEN
pHO
TO.c
Om
Chef Gould shares one of her favorite summer recipes online at readbreathe.com!
ONLINEbreathe
31summer 2009
Amherst CountyBeauty in the Blue Ridge
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!
www.countyofamherst.com • 434-946-9366Amherst 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 [email protected] or call 540-239-1233.
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!
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!
2009 Hatha Yoga Teacher Training & Self-Study ProgramFacilitated by Anna PittmanBlacksburg, VA
For more information, dates, fees, and application, please visit www.thebreathingspace.org
1.800.635.5535 www.visitroanokeva.com
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
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.
Let your hair down.
it’s in our nature.
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