Camp Wabi, Helping Children Develop Healthy Lifestyle Habits

By Eliza Short, Communications Coordinator for JIA 

Camp Wabi is a camp for kids ages 10-14 who struggle with obesity. Mayo Clinic and the YMCA have collaborated to create this fun summer experience, with the goal of helping kids develop healthy lifestyle habits. The focus is shifted away from weight loss to living a healthy life. The kids are able to work on creating new habits, which results in overall improved health and reduction in weight. 

Camp counselors from the YMCA provide the summer camp experience, while a team of specialists from Mayo Clinic stay on-site and provide expertise in all aspects of weight management including nutrition, behavior therapy, psychology, pediatric medicine and exercise physiology.

Danielle Jacobs, MSW, LCSW,  is a Therapist at Krohn Clinic in Black River Falls. She  commented on the experience she and her son had with Camp Wabi, as shown below. 

My Personal Experience

"I share this opportunity with confidence because we sent our son this past summer.  It made a huge impact on our son and our entire family.  What we learned drastically changed many things for our family.  Our son is very active-but overweight.  His weight concerned us as did his self-esteem, being bullied, and all he hurts of being an overweight child.  He was becoming anxious and depressed.  We felt like we had been mindful of providing a healthy environment for our kids, we are good parents. We have worked hard to eat healthy and live a balanced life.  In spite of that, we knew we as a family could benefit from this experience. The program acknowledges that the long term success of campers is reliant on the support of those around them.  Therefore parents attend parenting sessions both on drop off and pick up days, have “homework” to complete while the child is at camp, and attend 2 reunions with their child throughout the year where additional parenting sessions are held. We have made many positive changes since Camp Wabi! "

----Danielle Jacobs – Black River Falls, Wis.

 My Child’s Experience

"When we sent him he was FURIOUS with us.  When we picked him up after 12 days the first thing he said to us was “I am definitely coming back next year!”  He looked different (he lost 7 pounds) and he was obviously more confident and happy.  It was the changes on the “inside” that were very obvious.  Those changes have lasted beyond camp. He is going again this summer because he wants to."

  This summer, the camp is scheduled from July 31st - August 12th.

You may learn more at the parent informational meeting on May 24th at 7pm in the Eau Claire YMCA.  

Visit the website at http://www.campwabi.org for additional details. 

Spring Vegetables

By Eliza Short, Communications Coordinator for Jackson In Action

With summer just around the corner, we can start to appreciate activities such as gardening, hiking, biking, and spending longer days in the sun. One activity that many people enjoy is grilling out with friends and family. Instead of simply grilling meat this year, try a spring vegetable such as asparagus or beets!

During the month of May, the Jackson In Action Community Coalition is highlighting asparagus in the harvest of the month initiative. Asparagus can serve as a low calorie snack or addition to a meal, and is rich in vitamins, minerals, and fiber. Join Black River Memorial Hospital Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD for a Harvest of the Month recipe and taste-test on Tues. May 17, from 11:30am-12:30pm. Below find information on how to select, store, and eat asparagus, along with a tasty recipe! 

How to Select:

• Look for asparagus that appears firm and fresh.
• Thicker spears are better for grilling, while thin spears are good for quick pan frying or steaming but can easily become overcooked.
• Most people prepare asparagus by bending it until it breaks in two, which causes a lot of waste that could have been used. Instead, trim off about ¼-1 inch from the bottom (or none if it is especially fresh) and if it still feels woody, peel the bottom portion with a vegetable peeler.
• Avoid spears that have started to shrivel at the base or that have tips with the flowers starting to spread, which is an age indicator.

How to Store and Eat:

• Uncooked asparagus can last for up to one week in the fridge, but be sure to use it up before it gets flimsy
• Roast asparagus in the oven or pan fry with olive oil for an easy side dish at dinner. Leftovers can be used the next day in a fresh salad.

Featured Recipe: Roasted Parmesan Garlic Asparagus

Ingredients:

• 1 pound asparagus, washed and trimmed
• 2 tablespoons olive oil
• Freshly ground black pepper, to taste
• 3 cloves garlic, pressed
• Juice of 1 lemon, or more, to taste
• 2 tablespoons freshly grated Parmesan, to taste

Directions:

• Preheat oven to 400 degrees F.
• Lightly oil a baking sheet or coat with nonstick spray. Place asparagus in a single layer onto the prepared baking sheet.
• Drizzle with olive oil and pepper, to taste; gently toss to combine.
• Place into oven and roast for 8-10 minutes, or until tender but crisp.
• Serve immediately, tossed with garlic, lemon juice and Parmesan.

References: www.nutrition-and-you.com, gourmettrading.net, www.oregonlive.com

Harvest of the Month Program Features Spinach

By Eliza Short, Communications Coordinator for Jackson In Action

As winter continues to transition into spring, we can start to think about summer gardens and fresh produce. This year, try to grow a few vegetables on your own as a fun family activity! One cool weather crop to try is spinach. This fresh and crisp leafy vegetable is packed with vitamins A & C, fiber, iron, folate, and magnesium. Spinach can be used in a variety of ways, including raw in salads, steamed, blanched, sautéed or even microwaved.

In coordination with Jackson In Action Coalition, Black River Memorial Hospital is highlighting spinach in their monthly Harvest of the Month Initiative. Come to Black River Memorial Hospital on Thursday, April 14th from 11:30am-12:30pm, to sample the spinach salad recipe featured below with Registered Dietitian Ruth Lahmayer Chipps. Below, you can also find a few extra tips on how to sneak spinach into meals you may already make!

How Can I Eat More Spinach?

1.     Add chopped spinach and other greens into your favorite soup or stew recipe. For cream-based soups, blend spinach in a food processor before adding.

2.     Add spinach to your favorite smoothie recipe!

3.     To enhance your breakfast, try sautéing spinach with other vegetables and add to an omelet.

4.     Add cooked or fresh chopped spinach to pasta dishes or pizza.

5.     Make a fresh baby spinach salad with strawberries, pecans, and a light vinaigrette dressing.

Featured Recipe: Spinach Nova Scotia Salad

Ingredients:

• Washed fresh spinach for 2 (approx. 2 cups)
• 1 large Granny Smith apple, sliced thin
• ¼ lb. Cheddar Cheese, cut ¼” x ¾”
• 2 hardboiled eggs
• 2 slices crisp bacon (can use low salt turkey bacon)
• 2 oz. smoked turkey cut into bit sized pieces
• ¼ cup thin sliced purple onion

Dressing:  

• ¼ cup no sugar maple syrup
• ½ cup Light Mayonnaise

Directions: Mix the spinach, apple, onion and cheddar cheese.  Mix the dressing separately and toss with the salad.  Cut eggs in fourths and place on top. Top with cut up crisp bacon, turkey and onion. Serve with a whole grain roll and fresh fruit.  Makes 3 servings. 

Jackson County Fitness Day - May 21, 2016

Jackson County Fitness Day

May 21st, 2016 

The Jackson County Board has proclaimed Saturday, May 21, 2016, as Jackson County Fitness Day. You can read the official proclamation below. Make the most of Jackson County Fitness Day by getting out and getting active. Looking for ideas? Here are a few suggestions:

·         Pace and Pedal Duathlon: This great family event starts at 8am on Saturday, May 21st, at Lake Wazee Recreation Area. The event includes something for everyone, with a duathlon race (5.7 mile run, 10.3 mile bike), 5K fun run/walk, and a 0.8 mile youth race. See http://www.brmh.net/paceandpedal/ for more details.

·         Explore somewhere new! Check out some of the great biking and hiking trails in our area. Use http://www.jacksoninaction.org/bike-routes-and/ to find local trail maps.

·         Jackson County has great waterways for canoeing and kayaking. Take advantage of our great resources to explore the county by water! http://www.jacksoninaction.org/paddling/

·         Disc Golf is a fun family activity for everyone to enjoy. There are two disc golf courses in the area; check one out! http://www.blackrivercountry.net/pdf/Disc%20Golf%20Courses.pdf

JACKSON COUNTY BOARD PROCLAMATION

BY THE CHAIRMAN OF THE JACKSON COUNTY BOARD

Whereas the Jackson County Board of Supervisors would like to proclaim May 21st Jackson County Fitness Day and,

Whereas, on Fitness Day, the County Board of Supervisors would like to encourage citizens of Jackson County to get active and challenge everyone to join the movement for a happier, fitter County and,

Whereas, the Jackson in Action Coalition has provided opportunities to increase awareness of the health of our county, promoted physical activity and increased nutritional education in Jackson County andthrough collaborative efforts between community agencies has increased community understanding of the importance of building programming and resources in our community to support active lifestyles is being pursued and,

Whereas, by leading more active lifestyles, we can invest in our futures and encourage our children to do the same.

NOW, THEREFORE, I, Dennis Eberhardt, Chairman of the Jackson County Board, by virtue of the authority vested in me by the Constitution and the laws of the State of Wisconsin, do hereby proclaim May 21st 2016, as Jackson County Fitness Day.  I call upon the people of the Jackson County to make daily physical activity and good nutrition a priority in their lives.

Are You Eating Enough Fruit?

By Eliza Short, Communications Coordinator for Jackson In Action

With the naturally sweet flavor of fruit, it can be an easy and healthy choice to include in your diet. Fruits are primarily made up of natural sugars, fiber, vitamins, minerals, antioxidants and water. It is recommended that most adults get about 2 cups of fruit per day, but this amount can be difficult to reach. Instead of eating a high calorie dessert after dinner, try switching to a nutritious fruit salad to satisfy that craving for sweets!

In coordination with Jackson In Action Coalition, Black River Memorial Hospital is highlighting grapes in their monthly Harvest of the Month initiative. Join Registered Dietitian Ruth Lahmayer Chipps at Black River Memorial Hospital for a Harvest of the Month celebration on Wednesday, March 23rd from 11:30am – 12:30pm.  Taste tests and recipe ideas will be provided. Below, find more information on fruit servings, selecting the right kinds of fruit, and a tasty fruit salad recipe!

What Counts as a Fruit Serving?

•  ½ cup strawberries= ½ cup of fruit

•  ¾ cup 100% orange juice= ¾ cup fruit*

•  ¼ cup dried fruit (craisins, raisins)= ½ cup fruit

Natural Versus Added Sugar

As mentioned above, fruit tastes sweet due to the natural sugars that they are made up of. However, depending on which product you buy in the store, a fruit can have added sugars as well. Examples of products with added sugars include fruit juices, canned fruits, and dried fruits. Look for items that say “100% juice” on the label, since this means the sugar present in the product is all natural sugar. Strive to buy and eat most of your fruit servings as whole, fresh fruit!

*Out of the 2 cups of fruit recommended per day, a maximum of ¾ cup juice should be counted as a fruit serving. 

National Nutrition Month®

For the month of March, the National Academy of Nutrition and Dietetics celebrates and promotes healthy eating in a variety of ways, including the development of well-balanced eating and physical activity habits. The 2016 theme is Savor the Flavor of Eating Right, which focuses on encouraging individuals to enjoy and appreciate the vast flavors and social experiences food adds to our lives. Visit http://www.eatright.org/resources/national-nutrition-month to access nutrition focused games and healthy lifestyle tip sheets to use with your family. 

Featured Recipe: Fruit Salad with Spiced Whip Topping

Fruit mixture ingredients:

• 2 cups grapes, halved

• 4 gala apples, sliced small

• 4 kiwi, sliced small

• Optional: ½ cup pecans, chopped

Topping Ingredients:

•  ½ container lite cool whip

• 6 oz container low fat apple yogurt

• 1 tsp apple pie spice

Directions: Mix fruit together. Mix topping together. Serve fruit in bowl with a spoonful of topping, and chopped pecans on top.

Spice Up Your Potatoes!

By Eliza Short, Communications Coordinator for Jackson in Action

After using the same recipes for dinner week after week, it can be difficult to stay motivated to cook homemade meals. Mashed or baked potatoes are often side dishes used to compliment a meal. They take minimal preparation and contain many healthful nutrients. For the month of February, the Jackson in Action Coalition is highlighting potatoes for the Harvest of the Month. Below, you can read about common varieties of potatoes and different ways to incorporate them into meals!

Russet Burbank Potatoes are best used for baking. These potatoes also taste great when sliced thinly like fries and baked. Instead of using oil to bake, soak the sliced potatoes in water for about 15 minutes, pat dry, season, and put in the oven to allow them to brown nicely.

Sweet Potatoes are great mashed or thinly sliced and baked like fries. Refer to the recipe below for another idea!

Red Potatoes have a soft skin, which make them good candidates for mashed potatoes. Another delicious way to prepare this variety is to slice them thinly to about the size of a quarter, sprinkle with seasoning and olive oil, and bake in an aluminum foil pocket in the oven.

Yukon Gold Potatoes also have a soft skin which makes them good for mashing. They also work well in soups due to their ability to hold shape when boiled.

Purple/Blue Potatoes are delicious pan-frying or roasting in the oven along with other root vegetables.

Fingerling Potatoes are long and skinny. Their narrow size allows them to cook quickly, and one common method is to roast in the oven with herbs such as rosemary or italian seasoning.

Nutrition Facts about Potatoes:

• Potatoes contain more potassium per serving than a banana
• Potatoes are a good source of Vitamin C
• Sweet potatoes are rich in Vitamin A, which aids in eye health
• Blue potatoes contain anthocyanins, which are powerful antioxidants
• The skin of the potato contains the most fiber, so think twice before peeling it off!

Featured Recipe: Fun Fries

Ingredients:

• 1 parsnip, peeled and cut into strips
• 1 sweet potato, cut into strips
• 1 carrot, peeled and cut into strips
• 2 TB olive oil
• Salt to taste

Directions: Preheat oven to 400°F. Toss vegetables in olive oil and salt. Place on baking sheet and bake for 30 minutes, turning halfway through. 

New Year, New Recipes!

Photo Credit: www.sweetandsavourypursuits.com/

By Eliza Short, Communications Coordinator for Jackson In Action

As the winter weather continues, it is increasingly difficult to find produce that will stay fresh for a long time after purchasing. Fruits and vegetables are shipped from locations that have warmer climates, which increases the amount of time from harvest to eating. By looking for produce that is in season in the winter, one can save money with longer lasting fruits and vegetables.

Citrus fruits such as grapefruit, oranges, clementines, lemons, and limes are in season during the winter. These delicious fruits are a great source of vitamin C, and contain other healthful nutrients such as fiber, potassium, folate, and small amounts of calcium. In coordination with Jackson in Action Coalition, Black River Memorial Hospital is highlighting clementines in their monthly Harvest of the Month initiative.  Join Black River Memorial Hospital Registered Dietitian Ruth Lahmayer Chipps for a Harvest of the Month celebration on Tues. Jan. 26th from 11:30 – 12:30.  Taste tests and recipe ideas will be provided. Below are some ideas of how to incorporate more citrus into one’s diet, including a tasty salsa recipe!

1. Clementines are a small and simple snack to include in a lunchbox
2. Spice up a salad with wedges of a clementine or chopped up orange
3. Add a natural sugar substitute to grapefruit such as stevia, which is derived from a plant
4. Make a citrus smoothie with a banana, an orange, and strawberries
5. Chop up a variety of fruit to make a fruit kebab, which can be dipped in yogurt for a snack
6. Change up a classic breakfast oatmeal by adding clementines, pecans, and craisins
7. Flavor water with sliced oranges and lemon

Mango Clementine Salsa

Ingredients:

• 1 mango, diced
• ½ cup red onion, minced
• 3 clementines, peeled and cut in chunks
• ½ (or 1) jalapeño pepper, minced
• ½ lime, juiced
• Option: 2 T chopped cilantro

Directions: Combine ingredients. Add more or less jalapeño pepper, depending on preference. Serve with tortilla chips or in a wrap.  

 

Change Up Your Protein Source!

By Eliza Short, Communications Coordinator for Jackson In Action

Meat, eggs, and dairy are very popular sources of protein in Americans’ diets. However, there are other options you may choose that are much leaner and contain other healthful nutrients, including beans, legumes, seeds, nuts, fish, and soy. These alternative protein sources contain the healthy fats essential to our diet. In addition, beans, legumes, seeds and nuts contain dietary fiber, which supports the function of the digestive tract.

Since many people are not used to cooking with these alternative protein sources, they often go for the classic beef, chicken, or pork dinner. One may save money and improve health by choosing one of these alternative sources. Make a goal to eat one meatless meal per week!

Tips to make meatless meals: 

• Instead of chicken stir fry, try marinating firm tofu in sesame oil, soy sauce, and fresh ginger and using this instead
• Create a vegetarian burrito bowl, with rice, black beans, stir fry vegetables, and salsa
• Instead of meat in chili, add extra bean varieties, peppers, and onions
• Snack on a small portion of a nut and seed trail mix
• Roast chick peas or edamame on low heat in vegetable oil, as an alternative snack or side to a meal
• Make a hummus and vegetable wrap on a tortilla, using fresh vegetables such as carrots, cucumbers, peppers, and tomatoes

New Recipe: Pumpkin Chili

Ingredients: 

• 1 yellow onion
• 2 carrots
• 1 bell pepper
• 1 tsp olive oil
• 3 cloves garlic, minced
• 1 jalapeno, minced
• 2 ½ tsp chili powder
• 1 tsp ground cumin
• 1 can low-salt diced tomatoes
• 1 can pureed pumpkin
• 2 cups low-sodium vegetable broth
• 2 cans of beans (black beans, pinto beans, etc)

Directions: Chop the onion, carrot, and bell pepper into small pieces. Heat the oil, and sauté the onion, carrot, and pepper until they begin to brown. Add garlic, jalapeno, and spices and cook for about 30 seconds. Add tomatoes, pumpkin, broth, and beans. Simmer for about 15 minutes, stirring occasionally. 

Looking for additional recipe ideas? Check out http://www.whatscooking.fns.usda.gov/, which allows you to build healthy meals and generate shopping lists, create and print your own cookbook, and browse recipes by nutrition themes.

New Year, Healthy Living Program:

As the New Year approaches, the focus on slimming down begins. This year why not take a simple and positive approach by making tiny steps that can add up to big returns. Just moving 15 minutes more per day can result in a 10-12 lb. weight reduction in a year. For more ideas on healthy lifestyle changes, Black River Memorial Hospital will be offering an 11-Week group program called B WELLthy that includes cooking demos, weight management techniques, wellness topics, stress management, and more. Nutrition and fitness experts from BRMH will be presenting the program. B WELLthy begins January 21 – March 31. For more information contact Ruth at 715-284-1348 or visit www.brmh.net for program fees and enrollment. 

Maintain Versus Gain This Season

By Eliza Short, Communications Coordinator for Jackson In Action

The holidays are here and all the hustle and bustle means there’s little time to cook meals at home. Let’s take a look at strategies for making the most out of holiday eating away from home.

Healthy Eating while Dining Out

Living in a fast-paced society may cause one to spend more money eating out than buying food to make at home. However, this growing trend towards convenience foods may in turn have a negative effect on our health. Restaurant and fast-food meals can be higher in calories and sodium, and when a sugar-sweetened beverage is added to the mix, higher in sugar too. In addition, fruits and vegetables are often absent or in very small quantities in meals. Practice these tips when eating out next, in order to help maintain weight.

Mindful Ordering:

1.      Order smaller portions, or ask for a box with the meal to take half to-go

2.      Split a dinner with a friend

3.      Ask to add more vegetables to a dish

4.      Look for words such as: broiled, blackened, baked, or grilled

5.      Avoid words such as: fried, breaded, battered, or crispy

6.      Look for the words diet or unsweetened when ordering drinks, or stick to water

7.      Create a game plan before you go to the restaurant- take time to think about what you may order or look up the menu online

Mindful Eating: 

1.      Use chopsticks to slow down your eating

2.      Start your meal with a garden salad

3.      Drink water between bites of food

4.      Go easy on the chips and bread- take what you would like and push the basket            away

5.      Taste food before salting, or try spices such as red pepper flakes or black pepper

Photo credit: http://www.freestockphotos.biz/stockphoto/9083

New Year, Healthy Living Program:

As the New Year approaches, the focus on slimming down begins. This year why not take a simple and positive approach by making tiny steps that can add up to big returns. Just moving 15 minutes more per day can result in a 10-12 lb. weight reduction in a year. For more ideas on healthy lifestyle changes, Black River Memorial Hospital will be offering an 11-Week group program called B WELLthy that includes cooking demos, weight management techniques, wellness topics, stress management, and more. Nutrition and fitness experts from BRMH will be presenting the program. B WELLthy begins January 21 – March 31. For more information contact Ruth at 715-284-1348 or visit www.brmh.net for program fees and enrollment.

Harvest of the Month Program Features Dried Beans on December 8th at Black River Memorial Hospital

By Ruth Lahmayer Chipps, MS, RDN, CD

With the holidays in high gear, and the new year just around the corner, people are looking for new ways to eat healthy.  The Mediterranean style of eating is emerging as a trend that is not only filled with great tasting food choices but it is one of the healthiest ways to eat. At the core of this food pattern, which originated in Greece, Italy and France, are dried beans and peas.  In coordination with Jackson in Action Coalition, Black River Memorial Hospital is featuring dried beans in their monthly Harvest of the Month initiative which will be in the hospital cafeteria on Tuesday December 8th from 11:30 a.m.-12:30 p.m.  Featured recipes to sample include Green Goddess White Bean Wraps and Roasted Carrot Hummus.  Samples will be available at this event which is open to the public.

“Dried beans and peas provide the perfect natural mix of fiber, protein and carbohydrates and they can   play the main dish role in plant-based meals. Including beans as a regular food choice is associated with reduced risk for cardiovascular disease and can promote better blood sugar control for people with diabetes,’’ explained Black River Memorial Hospital Dietitian, Ruth Lahmayer Chipps.   “If you don’t have time to cook dried beans from scratch, canned varieties can be easily incorporated into recipes.”

Harvest of the Month is a national movement that highlights fruit and vegetable choices. Local participants include schools, Women Infants and Children Program, Ho-Chunk Health Care Center and area organizations.

For more information on Harvest of the Month, visit the Nutrition Services web page at http://www.brmh.net/services/nutrition-services/. 

Local organizations interested in hosting their own Harvest of the Month Day can download the monthly fliers form the Jackson in Action website. For more information, contact Ruth in the Nutrition Services Department at Black River Memorial Hospital. 

Featured Recipe: Green Goddess Wrap

Ingredients:

• 2 cups red cabbage chopped into thin strips
• 1 medium red bell pepper, diced
• ¼ cup chopped fresh parsley or cilantro
• Juice of ½ lime (or more if you like it)
• Hot sauce to taste (I use 2 dashes)
• 2-3 tbsp seasoned rice vinegar or vinegar of choice
• 1 ripe avocado
• 1, 15-ounce can rinsed cannellini, great northern or other white beans
• 2 tbsp red onion, finely diced
• ½ cup crumbled goat cheese or feta cheese
• Salt and pepper to taste
• 4 100% whole wheat 6-8 inch tortillas

Instructions:

Combine the cabbage, bell pepper, fresh herbs, lime juice, hot sauce, and vinegar in a bowl. Mash the avocado and beans together in a separate bowl. Stir the cheese and onion into the avocado/bean mixture until thoroughly blended. Spread ¼ of the cheese/avocado/bean mixture onto the center portion of a tortilla and top with 2/3 cup of the cabbage mixture. Roll up the tortilla so the ends are folded in and secured. Repeat with the rest of the tortillas. Wrap the tortillas in foil for safe and easy transport. 

See more at: http://www.drannwellness.com/article239.cfm#sthash.dX8cy3z6.dpuf 

Staying Healthy for the Holidays

By Eliza Short, Nutrition Intern at Black River Memorial Hospital

With Thanksgiving quickly approaching, fruits such as cranberries are flying off the shelves, and landing in homemade cranberry sauce! This is often a traditional Thanksgiving recipe; however, there are many other ways cranberries can be added to meals. In coordination with Jackson in Action Coalition, Black River Memorial Hospital is highlighting cranberries in their monthly Harvest of the Month initiative. Featured recipes include Savory Cranberry Sauce and Brown Rice Cranberry Walnut Salad.

Cranberries contain antioxidants and other health-promoting components, and research has shown that they may have cardiovascular benefits. However, due to the tartness of cranberries, many recipes and products contain added sugar as well. When shopping for cranberry juices or dried cranberries, look for low-sugar options or those that use an artificial sweetener. For cranberry sauce recipes, search for a low-sugar version that uses applesauce to take the place of the sugar.

With all of the traditional holiday foods coming back into our homes, it is important to come up with a game plan so one can have the goal to maintain, and not gain, weight. One way to do this is to practice mindful eating practices. It is easy to get caught up in conversations with family at the dinner table, and not realize how much was put on a plate or eaten. By being more aware of hunger and fullness signals, one can avoid overeating and keep weight in check!

Tips for Mindful Eating:

1. Turn off the TV when eating
2. Put down the fork between each bite
3. NO multi-tasking while eating
4. Eat at the dinner table
5. Use a smaller plate
6. Eat slowly
7. Are you really hungry? Start by drinking a glass of water
8. Pay attention to your food

Featured Recipe #1: Brown Rice Cranberry Walnut Salad

Ingredients: 

• 1 c. cooked brown rice
• 1/2 c. dried cranberries
• 1/3 c. chopped walnuts, toasted
• 1/4 c. sliced green onions

Dressing:

• 1 TB lemon juice
• 2 TB olive oil
• 1/2 tsp sugar
• 1 tsp grated orange peel
• Salt and pepper to taste

Directions: Cook rice according to package instructions. Combine all salad ingredients. Combine all dressing ingredients. Pour dressing over salad. Serve cold.

Serving size: 1/3 cup, 6 servings per recipe

Nutritional facts (per serving): Calories: 160, Dietary fiber: 2g, Carbohydrates: 17g, Fat: 9g, Protein: 2g

Featured Recipe #2: Savory Cranberry Sauce

Ingredients:

• 1 bag cranberries (2 c)
• ½ c. onion (chopped)
• ¾ c. light sour cream
• 2 T horseradish
• 1/3 c. sugar

Directions: Rinse cranberries. Grind cranberries in blender or food processor until pieces are very small. Stir all ingredients together. Serve cold.

Serving Size: 2 T, 32 servings per recipe

Nutritional Facts (per serving): Calories: 20, Carbohydrate: 4g, Fat: 1g, Added Sugars: 2g

Diabetes Fair Saturday Nov. 7 Explores Sleep and Mindfulness at Skyline Golf Course, BRF

By Nicole Greene, Nutrition Intern at Black River Memorial Hospital

Attendees at the free community Diabetes Fair this Saturday Nov. 7 at Skyline Golf Course will learn more about the essential role of sleep and how mindfulness eating and relaxing movement can make a powerful difference in our lives.

Everyone is welcome to attend, whether they are interested in the prevention or management of diabetes, which continues to be a growing health concern.  Diabetes occurs when the body doesn’t produce any (or enough) insulin, which causes elevated blood sugar.  Think about glucose or blood sugar as a car and our blood vessels are the highways. Our cells are the parking lots and insulin is like many driveways that get our glucose (cars) into the parking lot (cells).  When we have an increased amount of glucose (cars) we don’t have enough insulin (driveways) to get the glucose from the vessels (highways) into the cells (parking lots).

When there becomes an increased amount of glucose in the blood, the vessels get crowded just like the highways. This makes it hard for other nutrients that use the same highway to move as well, causing the body to work harder. This can result in higher blood pressure, which can cause a number of other health complications throughout the body. Some of these issues include high blood pressure, eye complications, skin complications, neuropathy, kidney disease, and diabetic ketoacidosis.

The risk of developing diabetes can be reduced with a combination of physical activity and a well-balanced diet. At least 30 minutes of moderate activity a day besides regular daily activities is recommended.  A healthful style of eating is the Mediterranean diet, which emphasizes the consumption of fresh foods with minimal processing and substituting herbs and spices instead of salt. These include fruits and vegetables, fish and poultry, healthy fats, moderate to low-fat dairy, whole grains, and nuts. It also highlights drinking water and avoiding soft drinks and juices. 

Mediterranean Tips:

Fresh fruits: apples, peaches, grapefruit, strawberries, dates, cherries and melons

Fresh vegetables: broccoli, eggplant, lettuce, sweet potatoes, tomatoes, mushrooms, and celery

Fish and Poultry: Chicken, turkey, salmon, shrimp, squid, tilapia, lobster, mackerel, and tuna

Healthy Fats: Canola oil, olive oil (higher in unsaturated fats which help lower cholesterol)

Dairy: Low fat or fat free yogurt, milk, and cheese

Grains: Whole grain wheat, couscous, oats, barley, rice, bulger

Nuts: Walnuts, pecans (Nuts are high in unsaturated fats and contain beneficial omega-3 fatty acids. Because nuts are high in fat content they should be consumed in moderation, only an ounce or two per day.) 

  Overall Tips to Healthy Eating:

·         Enjoy smaller portions of your favorite foods. Some foods may be higher in sugar, you can still enjoy them just try to have smaller portions.

·         Reduce amount of sodium or salt in your diet. This includes processed foods and restaurant foods. Try to make more meals at home. Remember to taste before you salt!

·         Try sugar free or low sugar treats!

·         Limit fat by using less salad dressing, cream cheese, mayonnaise, and cheese.

·         Try some Mediterranean meals using the tips providing above!

For more information please attend the Jackson County Diabetes Fair Saturday, November 7 from 8:30am-11:30am at Skyline Golf Course located at 612 N. 11th St., BRF.

Registration begins at 8:30 and there will be presentations on “Looking for Sleep”, “Mindful Eating”, and “Chair Yoga” along with refreshments and free blood sugar testing. Hope to see you there!

Jackson in Action – Healthy Eating. Active Living - is a non-profit healthy living organization based in Jackson County, Wisconsin. For more information visit www.JacksonInAction.org

Photo credit: http://littlebigh.com/mexican-black-bean-salad/

Back to School Nutrition

By Kathy Braaten, RDN, CD, CDE, CLS

Ho-Chunk Nation Registered Dietitian/Nutritionist, Jackson in action Coalition member 

September means back to school!  This may mean a more-hectic schedule for your family, and in the shuffle, it may be easier to grab fast food or pack convenient packaged lunch kits or salty snacks. You want your child to do their best in school, and good nutrition is an important part of fueling your child for both learning and after-school activities!

Breakfast has been shown in numerous studies to be critical to learning.  Fortunately, if your child is enrolled in the BRF school district, he or she receives a FREE nutritious school breakfast every school day. And, it is helpful to know that foods on the breakfast/lunch menus at all schools are specially formulated to meet government regulations: more whole grains, and lower in fat, salt and sugar.

School lunches also must meet these government regulations, and provide balanced, cost-effective meals. All BRF school lunchrooms also contain a salad bar, with an assortment of fruit and vegetable choices that are rotated for variety.

On the other hand, did you know that in a 2014 study in Massachusetts, only 27% of lunches packed from home contained at least 3 of the 5 food groups that school lunches must provide according to the National School Lunch Program standards? If you choose to pack your child’s lunch, here are some tips:

• First, be sure to pack an ice pack to keep the lunch safe. Lunches are stored in lockers and they can get very HOT in the fall and spring months!
• Let your child help you decide what goes in the lunch. Offer healthy choices and let them make the decision so you know they will eat it.
• The following are ideal components to pack:
• An entrée –a turkey, peanut butter, chicken or tuna sandwich, bean burrito, hummus in a pita bread, or a wrap containing lean meat, hummus, and/or cheese with veggies. Cottage cheese with fruit and crackers, a boiled egg with crackers, or meal leftovers also work fine.
•   Whole grains for any bread, wrap, tortilla, or crackers packed.  Look for the words “100% whole wheat” or “100% whole grain” on the package, or check the ingredients list and be sure the first ingredient contains the word “whole.” Brown rice, wild rice, quinoa or whole wheat pasta in meal leftovers are other examples.
• Ideally, both a fruit and veggie.  Cut up fresh fruit, apple slices treated to prevent browning, grapes, or packaged fruit cups with no added sugar are easy. For veggies, try baby carrots, cut up bell pepper strips, grape tomatoes, raw broccoli/cauliflower, or leftover cooked veggies. If dips are needed, consider hummus or snack packs of guacamole.
• A calcium source.  Low-fat milk or soymilk is perfect, or pack a flavored yogurt container for a sweet treat. Many yogurts contain 150 calories or less and would be a good choice.

 Other tips:

• Look for "100% Juice" above the Nutriton Facts label, when you offer juice - and limit eve nreal fruit juice to 6-8 oz/day.  Many juice type beverages are simply sugar-water.
•  Avoid offering other sugary drinks to your child as well, such as soda, sports drinks, and vitamin waters. Offer plenty of plain
• Hungry, active kids need healthy snacks before after-school activities!  Here is a simple, portable snack idea:  Combine your child’s choice of dry whole grain cereal (Multi-Grain Cheerios or Life are a couple ideas) with dried fruits, pumpkin seeds, roasted soynuts, and / or sunflower seeds in a snack-size baggie.

·         Have a happy, healthy 2015-2016 school year!  

Clearing Up the Concussion Confusion

By Dawn Jacobson, MA, LAT, BRMH Athletic Trainer,

Jackson in Action Coalition member

With the start of the 2015-16 school year, it’s a great time to review concussion recognition and management. A concussion is not simply “getting your bell rung” or “seeing stars.”  A concussion is a traumatic brain injury. When an athlete takes a hard blow to the head or experiences a whiplash-type movement, the brain moves within the skull. In the event of a concussion, the brain impacts hard against the inner surface of the skull, causing tissue damage and other changes to occur within the brain.

Some of the common signs and symptoms of a concussion include:

·         Headache

·         Dizziness

·         Nausea or vomiting

·         Blurred vision

·         Difficulty concentrating

·         Balance problems

·         Sensitivity to light or noise

·         Confusion and difficulty remembering

·         Irritability or sadness

These symptoms may not be evident immediately which is why it is important that any athlete who sustains a blow to the head or has any reason to suspect a head injury, is evaluated by a medical professional prior to returning to athletic participation. The slogan, “When in Doubt, Sit Them Out” sums this up. No practice or game is more important than ensuring your brain is healthy and safe.

If more severe symptoms are present, it’s critical to call for immediate 9-1-1 activation and transport. Symptoms may include: decreasing level of consciousness, numbness in the arms or legs, the pupils of the eyes not responding appropriately to light, seizures, neck pain, or inability to speak.

The Wisconsin Concussion Law and the Wisconsin Interscholastic Athletic Association indicates that any athlete suspected of having a concussion should be immediately removed from participation and must be evaluated and medically cleared by an appropriate health‐care professional prior to resuming participation in any practice or competition. It is important to remember that the decision of whether or not an athlete has a concussion is not for the coach, parent, or athlete to decide. If an athlete sustains a blow to the head, play it safe and let a medical professional make the decision.

For recovery from a concussion, the basic principle is rest. This includes not only physical rest, but also cognitive rest. It takes an incredible amount of energy for the brain to heal. The more energy spent using the brain for other purposes, the less energy is available for healing. When recovering from a concussion:

·         Do not engage in any physical activity. Complete best rest is not necessary but sports participation and other moderate to high intensity activities should be avoided.

·         Limit screen time, such as watching TV, using a smartphone, or using the computer.

·         Avoid bright lights and loud noises.

·         Work with a physician and school counselor to make a plan for returning to school.

With concussions, healing takes time. By resting and avoiding anything that increases symptoms, you can give your brain the best possible environment for healing.

Finally, here are the facts about a few common misunderstandings about concussions.

Misconception #1 – If I am hit in the head but only have a headache afterwards, it is not a concussion. If an athlete sustains a blow to the head and then has a headache that the athlete did not have before being hit, it is reason to suspect a concussion. Evaluation may or may not lead to diagnosis of a concussion, but any blow to the head with a resulting headache calls for removal from participation and evaluation by a medical professional.

Misconception #2 – When it is an important game, it is ok for me to wait to get checked out after the game. No game is so important that it is worth risking your life. If you sustain a second blow to your head before your brain has healed from a concussion, you are at risk for Second Impact Syndrome, a condition that results in rapid, severe swelling in the brain and has a death rate of 90%. Second Impact Syndrome can occur from two head impacts in the same game, or from a second blow weeks later when the brain is still healing. At least 13 high school athletes died from serious head and neck injuries in 2013, so while rare, it does happen.

Misconception #3 – All concussions result in “blacking out” or a loss of consciousness. Less than 10% of concussions result in a loss of consciousness.

Misconception #4 – Length of recovery from a concussion can be predicted based on initial symptoms. There is no relationship between severity of initial symptoms and length of recovery. It is impossible to predict how quickly an athlete will be ready to return to play.

Knowing all of this, the most important thing you can do when you get hit in the head is TELL SOMEONE. Tell your coach and parents so you can be evaluated by a medical professional and know if it is safe to keep playing. Whether a concussion occurs in organized athletics, in the workplace, or during recreational activities, it is important that it is taken seriously to avoid long-term consequences. Always consult with a trained medical professional when a concussion occurs.

Jackson in Action – Healthy Eating. Active Living - is a non-profit healthy living organization based in Jackson County, Wisconsin. For more information visit www.JacksonInAction.org

Meet your new director of the Lunda Community Center

Please welcome Gavin Scray to his new role as director of the Lunda Community Center in Black River Falls. A native of the Green Bay area, Gavin joins the community team from the Pleasant Prairie RecPlex. 

Can you tell us a little bit about yourself?
My relationship with activity and community involvement began as a young child. Like much of our youth today, my parents ushered me between baseball games, boy scouts and everything in between. From there I went on to play a variety of high school sports and eventually at a collegiate level. For me, attending UW-La Crosse was the obvious next step, because continuing my education in my passion was a priority. While attending school, I gained valuable experience working with a number of community rec centers. In 2011 I graduated with a BS and MS in Recreation management.  My role has shifted from solely overseeing programs to my most recent position as programs and services coordinator, where I managed staff and oversaw facility operations.

What does Jackson in Action mean to you?
JIA means community, activity and opportunity.

JIA is a great cause. As a recreation professional, I’ve had the opportunity to see the benefits of activity impact people. It’s truly amazing …it can change you and your perspective on life.  The Lunda Community Center is a member of the JIA Coalition along with other community partners: Black River Memorial Hospital (BRMH), Jackson County Public Health (JCPH), Ho-Chunk Nation (HCN), and Jackson County UW-Extension (UWEX). 

What are your priorities for the new community center in the coming years?
Ultimately the mission statement of the community center is to create positive leisure, social and educational experiences through stewardship which enhance well-being and quality of life across generations.

What exactly does that mean? Well, come next spring the building will be complete. Our goal will be to fill it… encourage people to use it. Every aspect of the facility is catered to a different population of the community. The design, the layout and the programming is all developed with the intent to be dynamic. A large hurdle will be creating awareness and educating Jackson County on what we have to offer.

What do you enjoy doing when you’re not at work?
I hunt, I fish, I camp …and usually if I’m not doing one of those three things I’m preparing for it. I really just enjoy being active and in the outdoors.

Exercising in the Heat

Exercising in the Heat

By Kathleen Clemons, Exercise Physiologist, Diabetes Educator, Wellness Coach

Member, Jackson in Action Healthy Living Coalition  

Exercising in the heat can be dangerous and it’s a good practice to avoid the heat of the day.  Try the early morning or late evening or join a local gym and take advantage of the air conditioned environment. Children and the elderly are especially susceptible to heat problems. 

Sometimes people need to train in the heat to get ready for an event.  In this situation, plan ahead well in advance and do some hot weather training. Avoid waiting until a couple days before your event to start.  It takes about 10 to 14 days of exercising in the heat for adaptations to occur.  Some of the benefits of training in the heat include your body sweating sooner and producing a more dilute sweat – meaning you don’t lose as much salt and potassium in your sweat. 

Sweating is an important part of your body cooling itself in hot conditions.  When sweat reaches your skin, it is converted from a liquid to a vapor by heat from the skin.  Our bodies will be cooled if sweat evaporates from the skin.  Evaporation accounts for about 20% of heat loss at rest and 80% during exercise.  At a humidity of 75%, evaporation almost stops and this can make you susceptible to heat problems.  A number I learned long ago in my Environmental Exercise Physiology class was 150 – if the temperature and the humidity added up to 150, it could pose a dangerous situation for activity.  Ex:  temperature is 80, humidity is 70 = a potential dangerous situation.  This is also why it is so important to wear clothes that let your sweat evaporate.  If you wear a rubber suit because you think it will help you lose weight (it will not), you are not allowing sweat to evaporate and this can cause the body to overheat and can be a fatal mistake. 

If you are going to train in the heat, it is important to train somewhere that you can get yourself cooled off quickly.  For example, when a group of us were training for the Great River Ragnar Relay (always hot!), we ran on the Foundation Trail in Black River Falls. We parked and started at the river.  We could then stop at the Chamber for water.  Heading up the trail we could then stop at Skyline if needed or at the Lunda Park for water and cooling down.  Finally, we could have stopped at the Pines if needed when heading back down to the river. Finishing at the river allowed us to be able to jump into the water to cool down. 

Hydration is always important.  Salt tabs were used a lot when I was a kid but for the most part they are not the best choice.  They give your body too much salt and it takes a lot of water to dilute the salt.  A better choice would be something like a sports drink.  For the most part water is just fine, but if you are exercising for 60 minutes or more or are a person who sweats a lot, then try a sports drink.  In many cases those may need to be diluted also as the sugar can cause stomach upset.  Everyone responds differently so do what is right for you.  A good way to check for hydration is to look at the color of your urine.  Pale urine indicates adequate hydration but the darker yellow / brown the urine is, the greater the degree of dehydration. 

It is very important to be aware of the type of heat problems that can occur, the signs and symptoms and what do to.  They are listed below:

1.      Heatstroke – Symptoms include disorientation, dizziness, irrational behavior, headache, nausea, vomiting, hyperventilation, wet skin but in some cases, sweating stops.  This is a medical emergency.  Get this person cooled off and either call 911 or transport to the hospital.   

2.      Heat Exhaustion – Symptoms include low blood pressure, elevated heart rate and breathing, skin is wet and pale, headache, weakness, dizziness, decreased muscle coordination, chills, nausea, vomiting or diarrhea.  If not treated, can lead to heatstroke.  Get this person cooled off and transport to the hospital if needed. 

3.      Heat syncope – Symptoms include slow heart rate and breathing rate, pale skin, may experience sensations of weakness, tunnel vision, vertigo or nausea.  Get to a cool environment, drink fluids with electrolytes. 

4.      Heat cramps – Symptoms start as localized, wandering spasms that may progress to debilitating cramps.   Get to a cool environment, drink fluids with electrolytes.

Keep your summer a safe one.  Be aware of the weather and pay attention to what your body is telling you.  It knows better than us.

Upcoming events:

• Sparta Fun Triathlon and 5K Route - Saturday Aug. 8   www.spartaparks.com
• Saturday, August 22, 2015 County 4-H Clover Chase- Merrillan ½ Marathon, 5 K Race, 3 Mile Fun Run/ Walk, Kids ½ mile race http://jc4hcloverchase.weebly.com/

Jackson In Action Increases Awareness of Active Community Environments

By Jackson in Action Coalition Leadership Team Member Nicole Schweitzer

Members of the Jackson in Action Coalition have been meeting with key community members to see what opportunities there are to make it easier and safer for community members of all ages to be active.  

Using a tool developed by the Department of Health Services Division of Public Health, Nutrition, Physical Activity and Obesity Program a preliminary audit was conducted to assess the Black River Falls Community.   Components of the tool looked at roadways, park access, recreational facilities, community programs, safety issues such as signage, sidewalk maintenance, traffic patterns, and neighborhood design.

There are a number of important features of built environments such as sidewalks, roadways, and parks that can have a positive impact on physical activity.  An activity friendly environment is a place that makes it easy to be physically active on a routine basis.  Active Community Environments are communities where it is easy for people of all ages and abilities to make the choice to be physically active, through planned exercise or routine daily activity.  This means being able to easily walk or bike to nearby destinations such as stores, schools, parks, as well as enjoy recreational opportunities in the community. 

Team members will be conducting a walk/bike audit in the upcoming months to look at community strengths and areas in need of improvement.  Their findings will be shared with key decision makers to create awareness and where feasible a plan for improvement.   For more information please contact the Jackson in Action Coalition at 715-284-6012 and review walking trails, fitness events and resources on our website:  www.jacksoninaction.org.

Paddling Jackson County's Rivers and Creeks

By Wesley Herried, Jackson In Action Communications Coordinator 

As someone who has called western Wisconsin home my entire life, the beauty of this area never ceases to amaze me. Recently, a couple of buddies and I explored the Black River and surrounding creeks by kayaks. Kayaking and canoeing in Jackson County has seen an increase in popularity over the years and offers an alternative to running and biking for those seeking outdoor physical activity. What’s even greater is that local groups like Friends of the Black River provide classes and trainings to those interested in this growing hobby. Whether you are someone looking for fun physical activities or someone that wants to explore the beauty that we have right here in Jackson County, this article will give insight for options to paddle the Black River.

I was lucky enough to have the opportunity to interview Dr. Jeffrey Polzin, a local outdoor sports expert and member of Friends of the Black River. Dr. Polzin has been a community health provider for the Black River Falls area since 1981 and also teaches inexperienced kayakers techniques to take on some of the more challenging routes the Black River offers. As well as teaching classes, Dr. Polzin gives his time and efforts to bettering the river for those to enjoy it.

During my interview, I was given a small tour of Jackson County and shown each of the three great creeking options: Morrison, Halls and Robinson Creeks.  Paddling in easy class I creeks, like Morrison, Halls and Robinson, provide a great and fun workout for kayakers and canoers alike. The health benefits received from paddling include improved cardiovascular fitness and increased muscle and core strength. In particular, paddling increases back, arm, shoulder, and chest strength.

As I continued to listen to Dr. Polzin, I really started to get the sense of how lucky Jackson County really is. “The Black River and surrounding creeks alone provide options for highly experienced kayakers to first time learners,” explained Dr. Polzin, “Even more important is the unique scenic beauty that each route contains, such as open rock cliffs or over hanging trees.” Lake Wazee, just East of Black River Falls, presents its own advantages. In contrast to river kayaking, lake kayaking allows freedom to the paddler because of the lack of current and the ability to go wherever you want on the lake. Lake Wazee is the site used for a class that Friends of the Black River hosts. With many paddling options, I am personally excited to continue to explore what Jackson County has to offer.

Black River Falls Dam Class III+ Rapids

As with any water sport, safety precautions must be taken before each and every trip. Friends of the Black River members advise to bring a life jacket for each person (it’s the law), sun protection, snacks, drinkable water, water shoes, first aid kit, a cell phone in a dry bag and a helmet for rivers classified as class II and higher.  Be alert to hazardous weather and always tell someone about your paddling trip and where it will be taking place. Dr. Polzin also warned of the safety risks that fallen trees and certain rocks can pose on the river. 

Jackson County is lucky enough to hold kayak and canoe rental shops up and down the Black River.  Many of the shops also include a shuttle service that drops you off and picks you up for your convenience.  Businesses in Jackson County that provide paddle renting include the Melrose Express, Lost Falls Campground, the Hatfield Sports Shop and Black River Canoe Rental.  

Friends of the Black River is a citizen-led organization that works to foster a greater community appreciation and understanding of the Black River. They also promote wise decision making when issues affect the health of the river and its watershed. Members of the group participate in various activities and programs such as stream monitoring, river and land-based cleanups and community education outreach.

Classes are offered by Friends of the Black River including their next session on July 19th at Lake Wazee from 10:30am-12:30pm. They also provide open paddles every second Saturday of each month in which they provide everything. For more information on both the class and open paddle email info_fbr@yahoo.com

Ultimately, Friends of the Black River is a great contributor for the betterment of the Black River. For more information about becoming a member,  check out their website at www.friendsoftheblackriver.org

For additional paddling events and healthy lifestyle activities, be sure to visit the Jackson in Action website (www.jacksoninaction.org.)

Jackson in Action - is a Jackson County-based healthy living community coalition. For more information and to learn about upcoming active lifestyle events, visit www.jacksoninaction.org

Make Bicycling Safe and Fun+

By Dawn Jacobson, MA, LAT, NASM-PES, CES
Athletic Trainer, Black River Memorial Hospital
Jackson in Action Executive Committee Member
 

Summer is quickly approaching, bringing with it endless opportunities for physical activity in Jackson County. As a newcomer to the area, I am impressed by all that Jackson County has to offer in the area of physical activity, from the beautiful lakes and trails to the wide range of community events. I encourage you to take some time to explore the Jackson in Action website further, to learn more about the many opportunities for physical activity in our area. (www.jacksoninaction.org)

Throughout Wisconsin and Jackson County, bicycling is a popular activity for all ages. The state of Wisconsin is known for its many trails and endless paved country roads. As both visitors and locals explore the county roadways by bicycle, it is important for motorists and cyclists to be aware and share the road to keep everyone safe. Under Wisconsin law, bicycles are vehicles, and their operators have the same rights and responsibilities as motorists. The responsibility goes both ways: Motorists and cyclists are equally responsible for sharing the road. As an avid bicyclist, safety for bicyclists is an area near and dear to my heart. When both bicyclists and motorists treat each other with respect and follow the applicable rules, bicycling can be a safe activity for everyone involved. Whether you are a motorist or a bicyclist, a review of the following information can help make Jackson County a safer place for bicyclists to enjoy.

Bicycles may be legally used on any road in Wisconsin except interstates, expressways and controlled access highways. Regardless if there is a bike path, sidewalk, or even a bike lane, the bicyclist still has a right to choose the road. Why might a bicyclist make this choice? Oftentimes bike lanes or sidewalks are covered with sand, rocks, or broken glass, have large cracks or potholes, or are busy with pedestrian traffic. Regardless of whether or not a motorist believes a bicyclist should be on the road, it is important to remember that legally, the bicyclist has a right to be there.

Bicyclists are supposed to ride as far to the right as practicable, which means safe and reasonable. However, many instances exist in which it is not safe or reasonable to ride on the far right. For example, bicyclists are required to give parked cars at least three feet of space when passing. Bicyclists may ride even further from a parked car to avoid being hit by an opening car door. Other times, sewer grates, rumble strips, rocks and sand, or other obstacles may bring a bicyclist further into the roadway.

Bicyclists are permitted to ride in the left lane or the left side of a lane when preparing to make a left-hand turn. This prevents a bicyclist from turning across several lanes of traffic, which would be an increased hazard. Bicyclists should motion with an appropriate left turn signal prior to crossing lanes and making a left-hand turn.

Give at least three feet when passing. Wisconsin law requires motorists to leave a clearance of at least three feet when passing a bicyclist. If the lane is too narrow to do this without crossing into incoming traffic, the motorist must slow down and wait to pass until it is safe. The same three feet standard applies to bicyclists passing parked cars or slower moving vehicles. (Picture Source: http://bike.emory.edu)

Look before you turn to prevent the most common car-bike collisions. (1) When turning left in front of an oncoming bike, a motorist should yield the right-of-way. Remember, the oncoming bike should be treated the same as an oncoming car. Be careful not to underestimate the speed of the oncoming bike. Bicyclists may reach up to 40mph riding down a hill. (2) When turning right a motorist should wait for a straight-moving bicycle to pass before turning. Do not cross in front of an oncoming bicyclist, just as you would not cross in front of an oncoming car.

Bicyclists should always ride in the same direction as traffic and obey all traffic laws. This includes stopping at all stop signs and traffic lights. Bicyclists – if you expect motorists to follow the rules, then you need to as well! A few individuals not following the rules can leave motorists with a bad impression of all bicyclists. Give the same respect to motorists as you expect in return.

The best thing bicyclists can do to protect themselves is be predictable! Bicyclists should make it obvious to motorists where they intend to go. Use appropriate turn signals and gestures to assure that your actions are clear. If you are in doubt that a motorist is aware of your actions, be safe and give the motorist the right away. Proving your point is not worth putting yourself in danger.

Always wear a bicycle helmet, even on short rides. I have heard too many stories of individuals who were tragically injured while just biking a few blocks from home without a helmet. Helmets are your best prevention against serious head injury. Wear bright clothing at all times, to be more visible to motorists. Today’s motorists have many distractions; do your best to make yourself stick out!

As someone who will be spending a lot of time this summer on the roads as both a motorist and a cyclist, I thank you in advance for doing your part in keeping Jackson County’s roadways safe for all users. Whether you choose to bike, kayak, swim, run, walk, or another physical activity pursuit this summer, let’s take advantage of all that Jackson County has to offer.

Pace & Pedal Event May 30

Dust off your bicycle and join the Jackson in Action team for the second annual Pace & Pedal event at Lake Wazee on Saturday May 30, 2015. Options include a 5.5 Mile Trail Run / 10 Mile Bike, 2.7 Mile Fun Run/Walk or a 1.1 Mile Youth Race. More information: http://www.brmh.net/paceandpedal/

Additional Resources

Wisconsin Bike Fed – Share and Be Aware Resources
http://wisconsinbikefed.org/for-your-community/share-be-aware/

Wisconsin Department of Transportation – Rules for Riding Bicycles on the Road http://www.dot.wisconsin.gov/safety/vehicle/bicycle/rules.htm

For Website only: Wisconsin Bike Fed and Wisconsin Department of Transportation PSA – Can this be embedded on our webpage?  https://www.youtube.com/watch?v=FpPblnsoBkw#action=share )

Jackson in Action - is a Jackson County-based healthy living community coalition. For more information and to learn about upcoming active lifestyle events, visit www.jacksoninaction.org