LeaderS of the Pack
Area runners set the pace
Go ahead, cheat!
Do you think your snoring is just a pain to her?
If you suffer from these symptoms,
you could have Obstructive Sleep Apnea
• loud snoring • fatigue
• trouble concentrating or staying awake
• waking up with headaches
• waking up with a choking sensation
• perspiration excessively at night
• dry mouth upon awakening
• depression • heartburn • sexual dysfunction
• frequent trips to the bathroom during the night
• restless sleep, tossing & turning
• rapid weight gain
obstructIve sleep ApneA or osA is a potentially life threatening
condition that is more common than most realize. Over 20 million Americans suffer
from this & don’t even know it! An apnea is when breathing stops for 10 seconds or
more while you are asleep. Coughing or choking sensations, which force you to
wake up or get elbowed by your sleeping partner are common signs. These abrupt
disturbances during sleep place significant strain on your heart and cardiovascular
system. Snoring is often associated with OSA, although not everyone who snores
has this condition. OSA prevents air from reaching the lungs even though your body
continues its effort to breath.
untreated sleep apnea can cause or worsen:
• high blood pressure & other cardiovascular disease • risk for heart attack
• risk for stroke • pulmonary hypertension • weight gain • migraine headaches
• hyperactivity in children • memory problems • impotency & sexual dysfunction
• depression & anxiety • job impairment • motor vehicle crashes
If you think that you suffer from sleep apnea, contact us to evaluate your symptoms
and start treating them. Don’t sleep on it !
831 Critter Court . Onalaska, WI 54650
Dr. Jon Feist
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Visit gundluth.org and click on Women’s Health
LEAdERS of ThE PAck
Long distance or short, slow or fast, area runners
set the pace for fitness.
by MARThA kEEffE
For well-rounded fun with health benefits, get the
whole family moving.
by kiM SEidEL
ViTAMinS And MinERALS foR WoMEn
Here’s how to get what you need to stay healthy.
compiled by SUSAn SchUyLER
nAP oR ExERciSE on ThE joB?
Go ahead, it helps the bottom line!
by jULiE nELSon
ThE STRAW BALE hoME
Marilyn Pedretti’s fresh take on building is very green, indeed.
by LindA ShAy
TAkE A SnoozE cRUiSE
The power of a good nap is undeniable.
by MARThA WEGnER
ThE TooTh of ThE MATTER
A healthy body begins with a healthy mouth.
by MAURA hEnn
in EVERy iSSUE:
FROM THE EDITOR 7 | IN THE KNOW 9 | ACCOMPLISHMENTS 33
ADVERTISER INDEX 54 | COMMUNITY CALENDAR 54
Write your own definition of balance to gain
control of your life.
by MARThA kEEffE
40 GREAT jEAnS
Get the right fit
by jESSicA WEBER
WOMEN IN THE REGION
ThE WELL-LiVEd LifE
Three Franciscan Sisters offer wisdom all of us can use.
by hEidi oVERSon
There’s a healthy way to satisfy those
by chARiSh BAdzinSki
BREAk ThE BoTTLE hABiT
Returning to the tap can make a world of difference.
by chARiSh BAdzinSki
fiTnESS cAn BE fUn…REALLy!
by hEidi GRiMinGER BLAnkE
on ThE coVER:
Pictured are Angie Puent and members of the
La Crosse Running Club. Photo by Bruce Defries, Studio Group.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 5
iSSUE 39, VoLUME 7, nUMBER 3
Diane Raaum, Doug Solinger
MARkETinG AccoUnT REPRESEnTATiVES
Mader Web Design LLC
Bruce Defries, Studio Group
Janet Mootz Photography
Citywide Marketing Services, L.L.C.
Coulee Region Women is published six times per
year by Coulee region Communications, L.L.C.
816 2nd avenue s., suite 600, onalaska, WI 54650.
subscriptions available for $17.95 per year (six issues).
send check to the address above.
all unsolicited manuscripts must be accompanied
by a self-addressed, stamped envelope.
Coulee Region Women assumes no responsibility
for unsolicited materials.
©2008 Coulee region Communications, L.L.C.
all rights reserved. No part of this publication may be
reproduced without written permission from the publisher.
Coulee Region Women magazine does not necessarily endorse
the claims or contents of advertising or editorial materials.
Printed at Midwest Litho, rochester, MN.
Printed in the u.s.a.
for advertising information
WE WAnT To hEAR fRoM yoU!
Send comments, suggestions, ideas, or original
recipes to: Coulee Region Women
Editor, 816 2nd Ave. S., Suite 600, Onalaska, WI 54650.
PHOTO BY BECKY ALEXANDER
fRoM ThE EdiToR
The editor pauses on a hike to appreciate
Grenwingk Glacier near Homer, Alaska.
Fitness means different things to different people: for some it relates
to the physical body, and means running marathons, or exercising
regularly with the family. For others it’s about total wellness, and
means achieving balance in life for mind, body and spirit. For still
others it means being able to look back on one’s life and find you’ve lived it
well. We get there in different ways, through exercise, meditation, prayer,
volunteer work, or spending time with family and taking part in activities
that warm our spirit.
In this issue of Coulee Region Women Magazine, we take a broad look
at what fitness means. In our cover story, we meet several members of a
local running group and learn about their journey to fitness. We also catch
up with local families who are finding fun while getting fit with the kids;
we learn how they incorporate physical activity into their lives. We look at
whole body wellness and hear from several local experts on the secrets to
achieving balance in life, and we talk with three religious sisters about what
it means to them to have the life well-lived.
We also feature two stories for those interested in whole earth fitness.
In our home section, we visit with Marilyn Pedretti, who built her house
out of straw bales and lives off the grid. and in our Mother earth feature,
we look at the issues surrounding bottled water that will make you think
before you drink.
and because we can’t always reach for broccoli or tofu when we’ve got
the munchies, we show you the right way to feed your cravings, with good
cheats. In addition, we have some good news for you: napping is a healthy
habit! Lastly, we take time out for a laugh about fitness—after all, when
you’re squeezing into those biker shorts or chafing at mile 18, you could
probably use a giggle.
however you define fitness, we hope this issue of Coulee Region Women
Magazine will give you some ideas that’ll help you succeed in your race to
a healthy lifestyle.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 7
Th e Ce n T e r Fo r
East Bluff Center
2102 Hwy 16 (Frontage Rd.)
La Crosse, WI
1 mile south of Valley View Mall.
Less than 10 min.from downtown.
15 min. from La Crescent.
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in ThE knoW
STEPPIN’ OUT IN PINK TO BE HELD IN SEPTEMBER
one in seven women will develop breast cancer. You can help the fight against breast
cancer by registering now for the third annual steppin’ out in Pink walk for local breast
cancer research at the Gundersen Lutheran Norma J. vinger Center for Breast Care. The
walk is saturday, sept. 6, 9 a.m. to 1 p.m., Gundersen Lutheran La Crosse campus. Last
year more than 3,000 walkers stepped out and in just two years, more than $430,000 has
been raised for local breast cancer research.
Get a team together and walk with family, friends, co-workers or walk on your own
to honor survivors and remember loved ones. This non-competitive fundraising walk and
family fun event is sponsored by the Gundersen Lutheran Medical Foundation and is for
all ages and abilities. enjoy music, entertainment and kids' activities. When you’re done
walking, make sure to shop for home décor, crafts, jewelry, food products, personal luxuries
and more “under the Pink Top.” a portion of all vendor sales benefit steppin’ out
registration before aug. 25 is $15, which includes a t-shirt; $5 for ages 5-12; and
free for ages 0-4 (no shirt). registration day of the event is $25. New this year is registration
on-line at: www.gundluth.org/steppinout. For more information call the Gundersen
Lutheran Medical Foundation at 608-775-6601.
LA CROSSE STORYTELLING
FESTIVAL PROMISES GREAT TALES
TRI-QUEST 2008 FEATURES 5K RUN,
33K BIKE AND 18 HOLES OF GOLF
Tri-Quest 2008, a charitable fundraising event that includes a five kilometer run, a 33
kilometer bike ride and 18 holes of golf, will benefit the Children’s Museum of La Crosse
this year. The event is scheduled for sept. 21 at Drugan’s Castle Mound Golf Course.
Participants can compete individually or as part of a two or three member team. The
fee for participation is $95 per person for individual and two-person team, and $50 per
person for three-person team. registrants who enter before sept. 1 save $10 on the event’s
Founded in 1995, Tri-Quest has donated more than $600,000 to local charities. Past
recipients of the funds raised include st. Clare health Mission, riverfront, Inc., The Boys
and Girls Club of Greater La Crosse and La Crosse area habitat for humanity.
For more information, go to www.tri-quest.org or call 608-791-0078.
on sept. 5 and 6, Myrick Park will be home to the sixth annual “story Fest,” featuring
concerts and events for people of all ages. The mission of the La Crosse storytelling Festival,
the only storytelling festival in the state of Wisconsin, is to be the premier storytelling
event in the upper Midwest, celebrating the art of storytelling by edifying, educating
This year’s event kicks off with “Tales of the Creepy and scary” on Friday night, and the
weekend’s activities include workshops on storytelling to help you develop your own style,
children’s stages, and adult cabaret and entertainment.
Ticket prices vary throughout the weekend and range from $4 to $10 for individuals
and $25 for a family weekend pass. For more information, call 608-797-2807, e-mail
firstname.lastname@example.org, or visit www.lacrossestoryfest.com.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 9
Now, a new way to “see”
You may get a
sneak peek with
Seeing your baby before it’s born is a moving experience.
With 4-D Ultrasound you may get a truly lifelike view of your
baby. Depending on how your baby is positioned, you may see
the eyes, ears, heart, fingers and toes.
Even if you’re not currently a patient at Franciscan Skemp, you can receive this test. And,
as it is a diagnostic procedure generally performed between 18 and 22 weeks of pregnancy,
your health plan may cover it. Check with your doctor or midwife as well as your health plan.
For more information or
a referral, call 608-392-9866
or visit www.4Dforme.com
C A R E T H A T I N S P I R E S
LEADERS OF THE PACK
Long distance or short, slow or fast, area runners set the pace for fitness.
by MARThA kEEffE
PHOTOS BY BRUCE DEFRIES, STUDIO GROUP
Runners. They can be spotted practically anywhere—
cruising down the sidewalks, bounding along a hiking
trail or inside working up a sweat on a treadmill while
watching Tv. some run in pairs, others solo while a great
many are accompanied by an eager and loyal dog. even spouses and
children occasionally oblige the whims of the runner, every now
and then shouting out a word of encouragement as they dutifully
ride alongside on their bike.
Get with the program
running is a sport that shows no bias when it comes to gender,
age, shape, size or fashion. Men and women, the young and old,
those who are fit and those who aspire to be populate this particular
arena of exercise. It requires very little equipment, can easily be
worked into your schedule and demands no greater exertion than
you, as an individual, are willing to commit. Therefore, with the
right frame of mind, realistic expectations and proper pair of
running shoes, anyone who is curious enough to try can enjoy a
good jog whether they aspire to race or simply want to change up
their exercise routine.
In addition, there are numerous health benefits associated with
a running program. according the american heart association
(aha), physical inactivity is a major risk factor for cardiovascular
disease and most americans are not physically active enough to
gain any health benefits. Considering that the guidelines put out by
the aha suggest that all healthy adults between the ages of 18–65
partake in at least 30 minutes of moderate physical activity five
times per week, many of us are falling short of that goal. running
or jogging provides an easy way to buck that trend.
Kim Brown, an upcoming junior at university of Wisconsin-
La Crosse, who has been accepted into the university’s four-year
exercise and sports science fitness program, concurs. running, she
explains, is an excellent way to increase your cardiovascular wellness,
lessening the chance of chronic diseases such as hypertension and
the chance of stroke and certain cancers. running also helps to
prevent the muscle and bone loss that occurs with age giving you
a stronger body and toned, healthy-looking physique. Like other
cardio (aerobic) activities, running burns calories, but at a much
higher rate using approximately 986 calories per hour (at an eight
mph pace) for a 160-pound person. Compared to walking for one
hour at a 3.5 mph pace, which burns approximately 277 calories
those statistics are impressive. “Just remember to start off slow
with any new exercise program,” she advises, “especially if you are
currently inactive. results take time.”
Angie Puent of La Crosse excels in ultra running.
“ease yourself into a running routine. start by walking, work
up to a jog and gradually introduce running,” says Brown, who
has for over a year been following her own advice. even though
she was already physically active in dance, kickboxing and yoga,
she realized that the time to push her limits would come after she
reached a comfortable level of running. “I’ve had injuries before
(from dance) that kept me from trying new types of exercise,”
she says. “But by taking the time with running, I’m now where I
love getting completely tired and drained after a good run. I enjoy
It was the challenge of trying something new that introduced
long-time runner Jean ellis, La Crosse resident and mother of three,
to the sport. “at the time,” she recalls, “I was living in Milwaukee,
looking for something to do in a new city and out of boredom
I signed up for a 5K fun run.” The event combined everything
www.crwmagazine.com AUGUST/SEPTEMBER 2008 11
she enjoyed—people, free beer and as it
turned out, running. From that point, the
anticipation of being able to run outpaced
the promise of free beer and she began to
enter more races, meet more people and
as a serious contender, consistently place
among the top five finishers.
encouraged by the support she received
from fellow members, ellis continued to
compete in sprint distance races but it was
the people who ran long distances who
inspired her to set her sites on half and
full marathons. “I was so impressed,” she
says, “that I needed to find out for myself
12 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
“If you want to become the best
runner you can be, start now.
Don't spend the rest of your life
wondering if you can do it.”
Runner Masters Marathon Great
how they did it.” It was this foray into long
distance running that literally carried her
into new territory.
her first personal victory came in
1986 after she competed in the La Crosse
oktoberfest half-marathon and finished
in the top 25. “seeing my name listed in
the paper gave me the motivation to push
myself harder,” she says. “From that point
I was determined to improve my time with
This determination gave her the ability to
qualify for the Boston Marathon where she
finished in 3:15; quite an accomplishment
for a relative newcomer. “I wasn’t familiar
with nuances that come with a race of
this caliber,” ellis laughs. “I literally found
myself walking the first couple of miles
trying to break through the crowd.” even
so, ellis considers competing in Boston
as her most memorable race of her career.
“at the half-way of point of the race I
experienced what could only be described
as an out-of-body experience,” she says.
as the course led the runners through the
campus of Wellesley College, students and
spectators five deep created a “tunnel of
din” as everyone screamed and yelled, she
explains. “It was unreal.”
That same year, ellis came back to
the La Crosse area this time winning the
oktoberfest half-marathon in 1:24. More
races followed, giving her a colorful history
of wins and loses, amusing stories about
quirky contenders and exotic venues such
as austria and Japan.
“In 1999 the city of springfield, Ill.,
(where she was living at the time) sponsored
nine top runners from the surrounding
area to participate in a relay in its sister city
Niigata, Japan,” says ellis. “approximately
25 teams representing different countries
were there and though our team didn’t
finish as strong as hoped, the experience
was incredible.” Though ellis made the trip
as an alternate, the cultural exposure was
worth the trip, she says. “since we stayed in
private citizens’ homes, we had a close-up
glimpse into how the Japanese live. and I
learned that russians eat a lot.”
In addition, ellis learned that the
psychological benefits of running are what
she most appreciates about the sport.
“running gave me focus,” she says. “The
fact that I could set a running goal and
accomplish it made me realize that that
same attitude could transpire into other
aspects of my life.”
That same focus is what drives ultra
runners like angie Puent of La Crosse to
excel in the extreme. a marathon runner
since 1994, Puent ran her first ultra (any
distance greater than 26.2 miles) in 1997
running 50 miles and her first 100 miler
in 1999. Both of these races took place
on the superior hiking Trail in northern
Minnesota, an area known for its rugged,
hilly terrain. “The 100 miler boasted 14,000
feet of climb and had a 34-hour cutoff. I
finished in 33:42:15–the toughest thing
I had ever done,” she explains. “But wow,
what a feeling of accomplishment.”
In 2005 she also joined some fellow
L a C r o s s e river City running Club
members to run the Jay Mountain Marathon
in vermont. “This is definitely the most
extreme marathon I’ve done,” Puent says of
her ultra adventures. “It featured a mountain
peak climb and descent, river crossing,
shoe-eating mud up to knee deep in places,
sections of running in creeks up to a mile
long. It really was fun.”
For most people, slogging through miles
of mud would not qualify as fun. But for
Puent, taking on these grueling challenges
and maintaining the mental tenacity to
complete them has been the recipe for her
success. “The truth of the matter is that I
figured if the boys could do it, then so could
I,” she admits. “But, too, it gave me an
identity. It became the one thing that I do
just for me.”
Through her efforts, Puent has become
somewhat of a celebrity among the ultra-
running community. In fact, last year she
was listed by Ultrarunning Magazine as
the 25th fastest woman in North america
for her 103.9 mile finish in the FaNs 24hour
run that was held in the Twin Cities.
That same event also earned her a spot as
the 131st fastest woman in the world for a
24-hour race. “I guess that’s my 15 minutes
of fame,” she quips, “well, if anyone actually
went out and read these obscure ultra lists.”
But people do take notice, especially
family. rarely does a runner achieve such
remarkable goals without the support of
those closest to them. Puent, who works full
time and is married with two boys, admits
that their support has been essential to her
success. In fact, with the green light from her
midwife, Puent ran her first marathon while
pregnant with her oldest son. “My husband
ran with me when I was pregnant the first
time (she also ran the same marathon while
pregnant with her second son), I think to
reassure himself that I was okay and so was
Puent’s sons are
older, the oneon-one
they have with
their dad helps
to lessen some of
the guilt that comes
with maintaining a
full running schedule.
“after the boys were
born, I felt a little guilty
being away from them, so
I would try to minimize
the time I was gone,” she
says. “But as time went by,
I realized that it was good
for me to get out and do
this for me.”
and running is good
for you even if it begins
as a slow jog around the
block. But who knows,
with the proper motivation
and a good pair of shoes
you just might find
yourself running a 5K,
50 miler….and as Puent
would say, “That’s not bad
for a girl, huh!” D
When not running, writing
or mountain biking, Martha
Keeffe enjoys equally dividing
her time between her husband,
Kevin, daughter, Barrette and
numerous friends whom she refers
to as family...even if they're not
www.crwmagazine.com AUGUST/SEPTEMBER 2008 13
If you want to reach
women ages 25–65+ in
your community then
you need to advertise in
magazine, the highest
for women in the area.
To advertise, contact:
14 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
For Marriages and Couples:
Walk Away Wife Syndrome
In the early years of marriage, women are the relationship caretakers. They carefully monitor
their relationships to make sure there is enough closeness and connection. If not, women will do
what they can to try to fix things. If their husbands aren’t responsive, women become extremely
unhappy and start complaining about everything under the sun…things that need to get done
around the house, responsibilities pertaining to the children, how free time is spent, and so on.
unfortunately, when women complain, men generally retreat and the marriage deteriorates even
after years of trying to successfully improve things, a woman eventually surrenders and convinces
herself that change isn’t possible. she ends up believing there’s absolutely nothing she can do
because everything she’s tried has not worked. That’s when she begins to carefully map out the
logistics of what she considers to be the inevitable - getting a divorce.
While she is planning her escape, she no longer tries to improve her relationship or modify her
partner’s behavior in any way. she resigns herself to living in silent desperation until “D Day.”
unfortunately, her husband views his wife’s silence as an indication that “everything is fine.”
after all, the “nagging” has ceased. That’s why, when she finally breaks the news of the impending
divorce, her shell-shocked partner replies, “I had no idea you were unhappy.”
Then, even when her husband undergoes real and lasting changes, it’s often too late. The same
impenetrable wall that for years shielded her from pain now prevents her from truly recognizing
his genuine willingness to change. The relationship is now in the danger zone.
If you are a woman who fits this description, please don’t give up. I have seen so many men make
amazing changes once they truly understand how unhappy their wives have been. sometimes
men are slow to catch on, but when they do, their determination to turn things around can
be astounding. I have seen many couples strengthen their marriage successfully even though
it seemed an impossible feat. Give your husband another chance. Let him prove to you that
things can be different. Keep your family together. Divorce is not a simple answer. It causes
unimaginable pain and suffering. It takes an enormous amount of energy to face each day. Why
not take this energy and learn some new skills and make your marriage what you’ve wanted it
to be for so long?
If you’re a man reading this and your wife has been complaining or nagging, thank her. It means
she still cares about you and your marriage. she’s working hard to make your love stronger.
spend time with her. Talk to her. Compliment her. Pay attention. Take her seriously. show her
that she is the most important thing in the world to you.
Perhaps your wife is no longer open to your advances because she’s a soon to be walk-away wife.
If so, don’t crowd her. Don’t push. Be patient. If you demonstrate you can change and she still
has eyes…and a heart, you might just convince her to give your marriage another try.
For additional support, give us a call right away at 608.785.7000 x21
for an appointment with a Licensed Professional Counselor or
Marriage & Family Therapist.
reprinted with permission of the author, Miclele Weiner-Davis.
Michele Weiner-Davis, M.s.W. is a well sought out speaker and therapist. she has written Divorce Busting, Divorce remedy, The sex starved
Marriage and others. she has been a frequent guest on talk shows such as oprah and Donahue and news shows such as 48 hours, The Today
show, CBs Morning News, CBs evening News and CNN. her work has been featured in major magazines and newspapers including usa
ToDaY, The New York Times, The Los angeles Times, The Chicago Tribune, The Washington Post, The Wall street Journal, BottomLine
Personal, Time Magazine, redbook, Cosmopolitan, Women’s Day, Women’s World, redbook, Ladies home Journal. Copyright ©2005
Michele Weiner-Davis. all rights reserved. www.divorcebusting.com
571 Braund Street, Onalaska
608.785.7000 ext. 21 • www.effectivebehavior.com
y kiM SEidEL
for well-rounded fun with health benefits, get the whole family moving.
hen stacy Westcott was pregnant with her
first child, she began taking family fitness
seriously—even before the baby was born.
“I knew right away that I wanted to set a
good example for my child,” Westcott says.
exercise wasn’t new to Westcott, who worked out regularly
with her husband, steve. But, when she got pregnant, she became
“totally dedicated.” she ran until she couldn’t breathe anymore,
which was about five months into her pregnancy.
A lasting goal
Today, Westcott has three sons—Jack, 8, Dylan, 6, and Carson,
4. she remains dedicated to her workouts. The YMCa is a huge
staple for fitness in her personal and family life.
“I love working out; it’s a stress release,” she says. “When I get
stressed out with the kids, running with them everywhere, exercise
at the YMCa is a way I can put everything out of my mind.
Whether running on the track or taking a cycling class – it clears
my head. I walk out of there, and I know it will be a better day.”
When she was pregnant with Carson, she began taking cycling/
spinning classes. she fell in love with the sport, and now she’s a
certified spinning instructor at the YMCa. she teaches several
classes each week.
“again, my big motivation for teaching was for my boys,”
Westcott says. “I want my kids in 15 years to say, ‘hey, Mom’s a
fitness instructor. That’s cool.’ I want my kids to be working out.”
In this day of kids spending too much time on the computers
and not enough time playing outdoors, Westcott makes sure her
kids are getting plenty of exercise.
Building fitness habits
This area is blessed to have two complete facilities for the
La Crosse area Family YMCa, located at 1140 Main street in
La Crosse and 400 Mason street in onalaska. Numerous studies
indicate that high rates of childhood obesity would lower if exercise
played an important role in families, according to rachel hazuga,
La Crosse YMCa health and wellness director. research also shows
that chances are lower for adults to be obese, if they’ve had active
childhoods, she says.
“Basically, start children young with exercise and build healthy
habits,” hazuga says. “We like to say at the YMCa, ‘a family that
plays together, stays together.’”
Stacy Westcott and her family exercise together for fun and wellness. She is
pictured here with her sons, (L-R) Jack, age 8, Dylan, age 6, and Carson, age 4.
at the YMCa, families enjoy swimming in the pool, playing
basketball and taking up a game of dodge ball in the gym, hazuga
says. “at the heart and center of the YMCa is the whole family,” she
says. “We promote families being together.”
Many families take advantage of biking or walking to the
YMCa. once there, they may each have separate activities, but the
point is they’re all participating. “The Y is for everyone,” hazuga
says. “It should be an experience all family members can enjoy.”
Both locations offer Y Child Watch for infants to children age
7. Those who hold family memberships can drop off their children
for up to two hours, at no charge, while they work out. For children
over the age of 7, the Primetime Center is supervised and offers
outdoor play and active video games.
at the La Crosse location, the Family Fun Center gives children
up to age 7, a jungle gym atmosphere where they can run around
and enjoy unstructured play time.
at the onalaska facility, those children 8 years old and up can
walk with their parents on the indoor track.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 15
From september through May, the
YMCa hosts free, monthly Family Fun
Nights. These evenings center on a
theme, offering families healthy activities
and snacks. From healthy Kids Day to
rudolph’s Dash, other special family events
add to the forte of fitness options.
“all of our kids have grown up at the
Y,” Westcott says. “We love going there.
sometimes, we’ll just start playing a game
of basketball together. There is something
for everyone at the Y. You don’t have to be
in the fitness industry to enjoy it, and you
can make new friends there too.”
The list seems endless for fitness
opportunities through the YMCa:
swimming lessons for all ages and levels,
parent and tot gym sessions, baby fit
programs, youth sports and dance and
combat fitness barriers
even with all of the fitness options,
hazuga says she realizes families face
many challenges to working out together.
Members tell her the main barriers to
family fitness include struggling with
lack of time, being too tired, conflicting
schedules, dealing with inclement weather
and worrying about finances.
If you are dedicated to family fitness,
each of those problems can be solved. To
combat the lack of time for exercise, for
example, you can build shorter exercises
into your day. race to the school bus with
your child, and while you’re at work take a
10-minute break from your desk to walk.
With many area schools located around
neighborhoods, children can bike or
walk—and you can go along with them.
Build exercise into your schedule.
Many families designate one or two nights
a week that they call their “Y day,” hazuga
says. The kids may have swimming lessons,
while mom and dad walk a couple of miles
around the track.
In addition, exercise has been proven to
quell drowsiness and wake up your body
and your mind. often, the hardest part is
just taking that first step.
16 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
overcome your busy family schedule
by taking advantage of the numerous parks
and trail systems in our area. Westcott and
her family love to bicycle outdoors. “They’re
not always the longest rides, but it’s good
when we get out together,” she says.
Westcott puts limits on television
and computer use and sends her boys
outside to play. They often have a game of
neighborhood kickball in their backyard,
and she’ll join in. “It’s a simple and easy
game for everyone,” Westcott says. “Plus,
the idea of being able to hit mom with the
ball is fun for them.”
If bad weather keeps you indoors,
transform housework into a fun exercise
routine set to music. Put on the tunes and
dance while cleaning up after dinner. The
key is to add movement into your day, and
to make it fun and easy for your children.
scholarship assistance at the YMCa
provides memberships to anyone who wishes
to have one, hazuga says. Memberships
and program scholarships are available for
those in need. Those interested fill out an
application for assistance. D
Kim Seidel and her family are
grateful to be active members
at the YMCA.
La crosse Area family yMcA
La Crosse, Wis.
Web site: www.laxymca.org
high Roller Skating center
La Crosse, Wis.
Web site: www.highrollerskating.com
Myrick hixon EcoPark nature center
La Crosse, Wis.
Web site: www.myrickecopark.com
Smith’s cycling & fitness
Family Trail Rides, La Crosse, Wis.
Web site: www.smithsbikes.com
Park & Recreation Programs
Web site: www.cityoflacrosse.org
Web site: www.cityofonalaska.com
Phone: 608- 526-2152
Web site: www.holmenwi.com
Web site: www.westsalemwi.com
VITAMINS & MINERALS
here’s how to get what you need to stay healthy and why you need it.
compiled by SUSAn SchUyLER
Vitamin A (retinol) & Beta-carotene
You need vitamin a to help form and
maintain healthy teeth, skeletal and soft
tissue, skin and mucous membranes.
Because it also produces the pigments in the
retina of the eye and promotes good vision,
it is known as retinol. our bodies convert
beta-carotene, which is a carotenoid, to
Load up on beta-carotene-rich orange,
red and dark green fruits and vegetables
like carrots, cantaloupe, apricots, sweet
potatoes, pumpkin, winter squash, mangos,
collard greens, spinach, kale and broccoli.
vitamin C helps the growth and repair of
tissues throughout your body and is required
to form collagen, an important protein used
to make skin, scar tissue, tendons, ligaments
and blood vessels. vitamin C also is essential
for healing of wounds, and for the repair and
maintenance of cartilage, bones and teeth.
all fruits and vegetables contain
some amount of vitamin C, one of many
antioxidants. however, foods that contain
the most include green peppers, citrus fruits
and juices, strawberries, tomatoes, broccoli,
turnip greens and other leafy greens, sweet
and white potatoes and cantaloupe.
vitamin D is a fat-soluble vitamin that
helps you absorb calcium and may reduce
the risk of cancer, diabetes and injuries from
falls. Many people get too little vitamin D
from sunshine, especially in the winter, or
from their food.
vitamin D is naturally present in very
few foods. Most people meet their needs for
this vitamin through exposure to sunlight,
when ultraviolet rays from sunlight strike
the skin and trigger vitamin D synthesis. In
addition to the sun, the flesh of fish (such as
salmon, tuna, and mackerel) and fish liver
oils are among the best sources.
vitamin e is a fat-soluble antioxidant
that protects your cells against the effects
of free radicals in your body. Free radicals
can damage cells and may contribute to
the development of cardiovascular disease
vegetable oils, nuts, green leafy vegetables
are common food sources of vitamin e.
vitamin K helps your body transport
calcium and you need it for proper
bone formation and blood clotting. In
recent studies, taking extra vitamin K
didn't strengthen bones, as earlier studies
You can get vitamin K from leafy greens
like kale, spinach, turnip greens, collards,
swill chard, parsley and mustard greens.
B complex Vitamins: Thiamin (B1),
Riboflavin (B2), niacin (B3),
B vitamins are essential nutrients for
growth, development and a variety of other
bodily functions. They play a major role in
helping proteins regulate chemical reactions
in your body, especially turning food into
energy and other needed substances.
vitamin B1 (thiamin) and vitamin B2
(riboflavin) help the body produce energy
and affect enzymes that influence the
muscles, nerves and heart.
vitamin B3 (niacin) also has a role
in energy production in cells and in
maintaining the health of the skin, nervous
system and digestive system.
vitamin B6 (pyridoxine) helps the body
break down protein, and helps maintain the
health of red blood cells, the nervous system
and parts of the immune system.
You can find B complex vitamins in a
variety of plant and animal food sources.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 19
vitamins B1 and B2 are found in cereals and
whole grains. B1 is also found in potatoes,
pork, seafood, liver and kidney beans.
vitamin B3 is in liver, fish, chicken, lean red
meat, nuts, whole grains and dried beans.
Fish, liver, pork, chicken, potatoes, wheat
germ, bananas and dried beans are good
sources of vitamin B6.
Folic acid is the synthetic form of
folate, a water-soluble B vitamin found in
supplements and added to foods. Folate
helps produce and maintain new cells,
which is especially important during periods
of rapid cell division and growth, such as
infancy and pregnancy. Folate is needed to
make DNa and rNa and helps prevent
changes to DNa that may lead to cancer.
Leafy green vegetables like spinach and
turnip greens, fruits (like citrus fruits and
juices), and dried beans and peas are all
natural sources of folate.
Vitamin B12 (cobalamin)
vitamin B12 plays a role in your body's
growth and development. It also has a part
of producing blood cells, the functions of
the nervous system, and how the body uses
folic acid and carbohydrates.
vitamin B12 is found in eggs, meat,
poultry, shellfish, milk and milk products.
Calcium, the most abundant mineral
in the human body, has several important
functions. Your body stores more than 99
percent of its calcium in your bones and
teeth, where it functions to support their
structure. You need a constant level of
calcium in your body fluid and tissues for
muscle contraction, blood vessel contraction
and expansion, the secretion of hormones
and enzymes, and sending messages through
the nervous system.
In the united states, milk, yogurt
and cheese are the major sources of
calcium. Foods such as Chinese cabbage,
kale and broccoli are other alternative
20 AUGUST/SEPTEMBER 2008 2008 www.crwmagazine.com
Iron is an integral part of many proteins
and enzymes that maintain good health
and is an essential component for oxygen
transport. It is also essential for the regulation
of cell growth and differentiation.
There are two forms of dietary iron: heme
and nonheme. heme iron is absorbed better
than nonheme iron, but most dietary iron
is nonheme iron. You can find heme iron
in animal foods that originally contained
hemoglobin, such as red meats, fish and
poultry. Iron in plant foods such as lentils
and beans is nonheme iron.
Phosphorus makes up 1 percent of your
total body weight. It is present in every cell
of the body, but most of the phosphorus in
the body is found in the bones and teeth.
The main function of phosphorus is in the
formation of bones and teeth. Phosphorus
works with the B vitamins and plays
an important role in your body's use of
carbohydrates and fats and in the synthesis
The main food sources are the protein
food groups of meat and milk. a meal plan
that provides adequate amounts of calcium
and protein also provides an adequate
amount of phosphorus.
You need magnesium for more than 300
biochemical reactions in the body. It helps
maintain normal muscle and nerve function,
keeps heart rhythm steady, supports a healthy
immune system and keeps bones strong.
Magnesium also helps regulate blood sugar
levels, promotes normal blood pressure and
helps with energy metabolism and protein
synthesis. about half of all of our magnesium
is in our bones, and the other half is found
inside the cells of body tissues and organs.
Green vegetables like spinach are good
sources of magnesium because the center of
the chlorophyll molecule, which gives green
vegetables their color, contains magnesium.
some beans, peas, nuts and seeds, as well as
whole, unrefined grains are also good sources
Zinc is another essential mineral that
is in almost every cell of your body. It
stimulates the activity of approximately 100
enzymes, which are substances that promote
biochemical reactions in your body. Zinc
supports a healthy immune system, is
needed for wound healing, helps maintain
your sense of taste and smell and is needed
for DNa synthesis.
Zinc is found in a wide variety of foods.
oysters contain more zinc per serving than
any other food, but red meat and poultry
provide the majority of zinc in the american
diet. other good food sources include beans,
nuts, certain seafood and whole grains.
selenium is a trace mineral that is
essential to good health but required only
in small amounts. selenium is incorporated
into proteins to make selenoproteins, which
are important antioxidant enzymes. The
antioxidant properties of selenoproteins help
prevent cellular damage from free radicals.
Plant foods are the major dietary sources
of selenium in most countries throughout
the world. selenium also can be found in
some meats and seafood.
Chromium is known to enhance the
action of insulin, a hormone critical to the
metabolism and storage of carbohydrate, fat
and protein in the body.
Chromium is widely distributed in the
food supply, but most foods provide less
than two micrograms per serving. Meat and
whole grain products, as well as some fruits,
vegetables and spices are relatively good
“How to Read A Multivitamin Label,”
Nutrition action health Letter, June 2008.
National Institutes of health office of
MedlinePlus, a service of the u.s. National
Library of Medicine and the National
Institutes of health:
american Cancer society:
Susan C. Schuyler is an instructor at the
University of Wisconsin-La Crosse in
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22 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
Viterbo MBA participants are active in area businesses including:
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KELLY_ThirdPageSqare.indd 1 12/10/2007 12:51:39 PM
y jULiE nELSon
Michele overgard beams as she describes what it was
like to put on her spring clothes this year. “everything
fit!” she says. “usually the buttons on my shirts are
stretched and the shorts are tight and uncomfortable.
This year I was able to wear everything right away—
it was wonderful.”
The secret to Michele’s success? her job at ovation Marketing.
oK, diet and exercise are what really made the difference, but the
atmosphere at her new job had a huge impact. ovation is a La Crosse
business that recognizes the value of having healthy employees and
sets up its workspace and work practices to not only allow, but also
actively encourage, employees to take charge of their own health.
innovation at ovation
ovation Marketing greets visitors and staff with a bowl of fresh
fruit each morning, offers an on-site gym complete with lockers and
showers for employees for use before, during and after the workday,
ON THE JOB?
Go ahead, it helps the bottom line!
and encourages an employee in need of an afternoon catnap to go to
the pillow room and take one. That’s because managers at ovation
know that people who come to their desks refreshed and energized
will be much more productive than those who grab another cup of
caffeine and try to power through it.
“People think we have this benevolent approach where we
offer fitness opportunities out of the goodness of our hearts,” says
ovation Marketing president ralph heath. “But the truth is, we’ve
found healthy employees have a positive impact on the bottom
line.” heath says he noticed early in his career that stressed out
employees were almost always the ones who said they no longer had
time to exercise, to eat right or to take care of themselves. Then he
gathered some empirical data that showed non-exercisers were sick
twice as often as those who followed a regular work-out routine and
were also not as productive as their fit counterparts. ralph noticed
the overachievers at work were the ones who were also pushing
themselves to exercise. and with that a legacy was born.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 23
Dee MEdinGER Anne hEndRickSon Julie hATLEM
PHOTOS BY JULIE NELSON
A fresh perspective
under heath’s direction, ovation
encourages and rewards employees to get fit
and stay fit. overgard and three of her coworkers,
Julie hatlem, anne hendrickson
and Dee Medinger rave about the company’s
most recent incentive plan. “anyone that
wanted to participate was given $50 to
use toward something that would help
them get healthy. I bought running shoes,”
“Then we had to sign a contract,” says
hendrickson, who used her $50 to purchase
an armband for her iPod, “and agree to
participate in the program. If you failed to
participate, you had to give the $50 back,
but if you did, you received another $100.”
all of the women achieved their goals
and all report life-changing results. “This
year’s health initiative went beyond fitness
to incorporate all aspects of a person’s
life,” says human resources director Joanne
steffes. “We encouraged people to develop
healthier eating habits and to take care of
their mental health.” each employee taking
part in the health initiative was given a chart
that gave them points for the minutes they
spent exercising, the number of fruits and
vegetables they ate each day and for quality
time spent with their kids or their spouse.
“It really made me look at the way I
spend time with my kids,” says hendrickson.
“I used to think if we were all sitting down
watching Tv at the same time, we doing
something together. Now my 9-year-old
and I go on walks and I hear much more of
what is on his mind and what’s important
24 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
overgard says the incentive plan, a new
labradoodle and some warm snow gear
changed her life this winter. “I was out of
excuses,” she admits. “Instead of walking
from the car to work and thinking I was
being active, I actually got outside and
played with the dog. I also became more
conscious about the amount of fruits and
vegetables I was eating.” Michele says in
addition to her well-fitting spring wardrobe,
she noticed another benefit of her healthier
lifestyle. “usually I get bronchitis a couple
times during the winter and this time I
didn’t get sick at all.”
Steps toward change
The health initiative encouraged
employees to become competitive in a goodnatured
way. The women seated around the
table in the break room told of employees
who began to ignore the elevator and take
the steps—all the way to the 10th floor of
the u.s. Bank building and then back to
the 6th floor where the ovation offices are
located. Medinger is one who joined the
step craze, often finding herself doing a
couple flights while waiting for a meeting to
start. “We don’t have smoke breaks here, we
have step breaks,” she quips.
The attention to health and fitness
during the 12-week health initiative often
develops into lifelong patterns. “I do more
in my 40s than I did in my 30s or 20s,” says
hendrickson. “Next week I’m participating
in a half Iron Man.”
“I didn’t start running until I was
in my 50s,” says Medinger. “Working
in this atmosphere really takes away all
Flexibility is one of the keys to a wellnessoriented
workplace. “For me, one of the
really nice things is when I get really antsy at
my desk and feel like I just need to get out
for a little bit, I can go ahead and do that,”
says hendrickson. “and I can take a shower
when I get back and not worry about how I
in good company
That’s just the type of corporate behavior
that’s encouraged by the company’s
president. “If someone wants to come in and
check their e-mails at 5 a.m. and at 10 a.m.
they want to go out for a run, more power to
‘em,” says heath.
“People like to know their employer cares
about them,” says steffes. “If people feel good
about themselves they are more productive.”
she says offering employees more control
over their own lives, both in terms of their
schedules and how they treat their bodies, is
an integral part of what makes this program
work. she says it’s common to see employees
gain confidence in themselves as they learn
the positive steps they are capable of taking.
heath is sold on the premise that healthy
employees make good business sense, but he
says one of the true rewards for him is the
boost in morale. “When I can sit in my office
and hear laughter, hear people enjoying what
they’re doing and getting the job done, then
I’ve found my reward.” D
Julie Nelson regularly takes the stairs to her
office at Riverfront, but admits her three flights
pales in comparison to six flights at Ovation.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 25
26 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
LA CROSSE AREA BUILDERS ASSOCIATION
Kirchner Custom Builders, Inc.
Marty and Tony Kirchner • (608) 782-3087
Mastercraft Homes, Inc.
Mark Etrheim • (608) 781-7200
The La Crosse area Builders association proudly presents the award
winning homes from our 2008 Parade of homes®. Judges voted on the
winners in the price categories and for the Decorator's award. attendees
of this year's event voted for the People's Choice award by filling out their
ticket and turning it in after the tour.
Gorman Construction, Inc.
Ken Gorman • (608) 783-4242
Traditional Trades, Inc.
Adam Aspenson• (608) 783-4785
y LindA ShAy
PHOTOS BY MUELLER PHOTOGRAPHY
When you think of a straw bale house, you may
picture a rustic straw hut. You may even be
thinking of a Three Little Pigs joke. But, for
Marilyn Pedretti, straw bale was the right answer
for her environmentally-friendly home. “seeing
is believing. It looks normal, but it’s got all these great features,”
Pedretti got the idea to build a straw bale house while she was
working in the southwest. she spent two years in the el Paso, Texas,
area building straw bale houses on the border. The work she was
doing was similar to habitat for humanity; helping families build
their own affordable housing.
This was the first glimpse Pedretti got of straw bale homes and
she knew when she returned to Wisconsin that straw bale was the
answer for her. “It resists heat and cold so much better and we have
such extremes here in Wisconsin. It’s made from a waste product, so
using less wood, fewer chemicals. It seemed like a win-win.”
But, when Pedretti started talking about building a straw bale
house, many people didn’t understand. “People thought I was nuts
Marilyn Pedretti’s fresh take
on building is very green indeed.
ToP: Marilyn Pedretti's living space is earth-friendly and inviting. From floor to
ceiling, she chose green building practices whenever possible.
BoTToM: A solar panel helps keep Marilyn Pedretti's home entirely off
and they made fun of me,” says Pedretti. she didn’t let that deter
her. she spent four years researching straw bale homes and other
ways to make her home more environmentally-friendly.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 27
Researching the way
Pedretti learned there are two different
kinds of straw bale homes. one is called
load bearing. In these homes, the bales
of straw are stacked up and the roof is
put on top. The load of the roof is on the
The second kind is called post and beam.
It looks similar to a pole shed before it gets
framed in. You see the 4x4 posts and the
frame of the roof on top. The spaces are then
filled in with straw. Pedretti decided to build
a post and beam straw bale house. It took six
layers of straw to fill in the walls.
she did most of the work on her own,
with the help of friends and family. It took
a year and a half to build. “It was tons of
work and tons of time, but it was work I
could do and it was work I enjoyed doing,
and it’s mine.”
There were only a few things she had to
hire someone else to do. “I hired out on the
design of it to make sure it was architecturally
sound. I told the designer what I wanted and
he’d make the plans for me. When it came
time to put up the 4x4s and the roof, I knew
I couldn’t do that myself so I did hire that
out,” says Pedretti.
28 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
Thinking it through
Before the construction began, Pedretti
put a lot of thought into what she wanted
in her home. she says she’s always tried to
live lightly on the earth, so she spent a lot
of time and thought to make her house
one of the ways Pedretti made her
home more efficient was by making it off
grid. “When people heard I was going to
be off grid, they weren’t going to visit me
because they’d have to use an outhouse,”
Powered by sunshine
That doesn’t mean Pedretti lives
without power; she uses solar power for her
electricity. solar panels sit on the southeast
side of her house. “a solar expert helped
me position the panels so that neither the
house nor anything else would shadow it,”
Power comes into the solar panel and
goes through an electrical wire into the
utility room of the house. The solar power
then goes through an inverter. If the power
isn’t needed, it goes into a group of batteries
and is stored for later. If the power is needed,
Even though she never gets an electric bill in the mail, Marilyn Pedretti doesn't have to sacrifice modern conveniences.
the inverter changes it to aC. It is used to
power Pedretti’s refrigerator, lights and
at night, when there is no sun, power
is pulled off of the batteries. “I can run
for about four or five days without sun on
the batteries. after that, I have to use the
generator to back it up,” says Pedretti.
The panels take in about a kilowatt of
power. “on a very sunny day, when I am
using things like the washer, I can pull in
six, maybe up to eight kilowatts in a day.
In the winter, three or four.”
The right layout
Pedretti also put a lot of thought into the
floor plan of the house. “I planned the house
to be up against the woods. The woods are
always generally cooler and it will bring in
cool air during the summer,” says Pedretti.
she also purposely designed the house to
face the south, with the overhangs serving
two purposes. “one is to keep water off the
walls and the other is to help manage the
sun. In the summer the sun goes overhead
much sooner and stays away from my
windows. But, in the winter, the sun comes
in and warms the house. on a nice sunny
winter day, my heat system wouldn’t even
turn on. The sun would heat up the house,”
Pedretti has a wood stove to act as a
supplement, and when she’s not home, an
in-floor heating system keeps her home
warm. hot water tubes run all the way
through the cement floor. The hot water
heats up the floor and rises to heat the
rooms. “I did floor heat because it’s one of
the most energy-efficient heating sources.
heat rises naturally,” says Pedretti.
Pedretti also designed the house to have
smaller windows on the north side, so that
it doesn’t lose as much heat in the winter,
and put the bedrooms on the north side of
the house. “It’s a little chillier than the south
side for when you sleep.”
While building the house, Pedretti
tried to use a lot of reusable, recyclable and
sustainable products. she tried to use scrap
lumber and things people were throwing
away. she also wanted to stay natural, and
avoid compressed wood, treated lumbers
and glues. Inside the house, instead of using
paints that can have chemicals, Pedretti
used an earthen wall. she used all natural
she also used renewable cork on
the floor to add cushion to the cement.
“It’s made from a cork tree. You don’t kill
the tree; you take the cork out of the tree.
The tree continues to grow and you go back
and harvest it years later again,” explains
Pedretti got the mirrors and the lighting
second hand. The sink in her bathroom is
an old barbershop sink from 1895. The tub
is from 1897. “Fix ‘em up, clean ‘em up and
use them again,” Pedretti says is her style.
some other things Pedretti did to
make her home more efficient included
an on-demand water heater. “You turn on
the faucet, the system turns on and heats
the water on demand, when you need
it, rather than store it in a tank and keep
heating it even though you don’t need it,”
Pedretti also has a front-loading wash
machine that uses less water and energy.
Plus, she doesn’t own a dryer. “Dryers take a
lot of electricity. I let nature do the drying.”
as enjoyable as it was for Pedretti to
design and build her dream home, it wasn’t
always easy. It was challenging for Pedretti to
find resources and people who would think
outside the box. “I had to go outside this
area to find someone who would do solar,”
Educating the public
and there are a lot of misconceptions
about straw bale houses. some people worry
insects or bugs will get into the house.
“Where will an insect or mouse get in here?”
says Pedretti. “It’s solid.”
Pedretti also says people shouldn’t worry
about mold. “straw stays forever as long as
you keep it dry, just like an insulated wall.
The key is maintenance.”
Now, she’s trying to educate people about
the benefits of a straw bale house, including
its resistance to heat or cold, also known as
the r-factor. “Most homes are built to an
r-factor of about 15, maybe up to 20 on
a good house. This house has an r-factor
of about 42. It’s three times more energy
efficient than a typical stick built home,”
Looking back four years ago, people
thought Marilyn Pedretti was crazy for
wanting to build a straw bale house. With
high gas prices, and the cost of heating
homes always going up, some may rethink
that assessment. “I’m never going to pay an
electric bill. My heating costs are so minimal
because it’s got such great insulation,” says
Pedretti. Instead of being crazy, it looks like
Marilyn Pedretti is one of the people leading
For more information on making
your home more energy efficient and
environmentally friendly, Marilyn
Pedretti recommends visiting the Midwest
renewable energy association Web site at
Linda Shay is a marketing communication
specialist at Gundersen Lutheran. In her free
time, she enjoys reading, scrapbooking and
spending time with friends and family.
ToP: A window behind the dining table shows the straw bales hidden within the walls of Pedretti's home.
BoTToM: The bathroom includes items that have been rescued from the landfill and given new life.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 29
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30 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
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Here is one my most vivid childhood memories: every
afternoon after my sisters and I had eaten our lunch
and cleared the table, my mother would quietly and
matter-of-factly state, “I’m going upstairs to close my
eyes.” It was understood that during this period we
children were not to bother her, although I’m sure we did. The
few times I did venture upstairs I found that her bedroom door
was opened a crack, and she was lying on her back, and indeed,
she was closing her eyes. I never understood why her eyes needed a
rest; I thought that perhaps she was just so busy watching my four
sisters and me that by afternoon her eyeballs declared a “time-out.”
Now that I am older and wiser with two children of my own, I
understand the wisdom of her ways. My mom was doing what
I have started doing on the sly for the past year. she was taking
TAKE A SNOOzE CRUISE
The power of a good nap is undeniable.
by MARThA WEGnER
Like mother, like daughter
Yes, I have adopted my mom’s ways. every afternoon, I lie
down and “close my eyes,” otherwise known as taking a nap. It’s
not long, but it is nice and refreshing. Problem is, I feel guilty.
after all, who besides babies, old people and very lazy do-nothings
need to take a midday nap?
I am happy to say I now have scientific support for my snooze,
and so do you. If you feel the mid-afternoon slump and have been
fighting the urge to doze, you now have permission to lay your head
down for a little shut-eye.
The benefits of a good nap
according to sara D. Mednick, author of Take a Nap! Change
Your Life (Workman Publishing, 2006), our biological clock, more
scientifically known as our “circadian rhythm,” is programmed for
long sleep during the night and short sleep during the day. Dr.
Mednick offers a list of 20 reasons to nap, all backed by scientific
research. These include increased alertness, better physical health,
and improved memory and creativity.
finding the time
Dr. James Maas, author of Power Sleep: the Revolutionary
Program That Prepares Your Mind for Peak Performance (villard
Books, 1998), suggests that a good, rejuvenating nap need only
last 15-30 minutes. and where to find those precious minutes?
as Dr. Mednick points out: “If you spend 20 minutes or more at
starbucks getting an afternoon mocha latté, couldn't you just stay
where you are and take a nap instead?”
Sleeping on the job
For those of us with a nine-to-five job, Dr. Maas believes we
can still shut the door and get a little snooze. If you’ve got a couch,
use it! If not, lying back in a chair with your feet up is the next best
way. or you can just sit at your desk and put your head down for
a few minutes’ rest.
Go ahead and sleep
sound good to you? Believe my mother and believe me, it really
does feel great. says Dr. Maas: “Napping should not be frowned
upon … or make you feel guilty…It should have the status of daily
exercise.” Try it, and see if you don’t agree. D
Martha Wegner is a freelance writer who lives with her husband and
two children in St. Paul, Minn. See more of her articles and essays at
www.crwmagazine.com AUGUST/SEPTEMBER 2008 31
32 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
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The Women’s Fund of the La Crosse
Community Foundation and Major speaker
sponsor Gundersen Lutheran Medical
Foundation are proud to announce
Mavis Leno, “one voice Can Make
a Difference” at the 11th annual Fall
Luncheon, 11:30 a.m., Tuesday, oct. 14,
2008, valhalla hall, Cartwright Center,
uW-La Crosse. additional sponsors are
Franciscan Skemp Healthcare and S & S
Cycle. Mavis Leno has been the united
states’ most outspoken critic of the Taliban’s
horrific treatment of women. Introduce
your friends and colleagues to the important
work of the Women’s Fund mission of
enriching the lives of women and girls by
sponsoring a table or purchasing a ticket.
Contact Melissa schultz at 608-386-4136.
WhAT'S GETTinG in ThE WAy
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Franciscan Skemp Healthcare offers a
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Accomplishments is a paid section featuring your business or organization. call 608-783-5395 or e-mail firstname.lastname@example.org for more information.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 33
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34 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
LAWYERS AT WORK, LLC
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Don’t just “sign on the dotted line”
Getting legal advice before you sign can help you:
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to whom you can turn if problems arise
Lawyers At Work can help • (608)784-8100
A healthy body begins with a healthy mouth.
by MAURA hEnn
trong teeth and a healthy smile; what else could a
dentist hope for? how about a healthy cardiovascular
system; babies carried to term; grandmothers who
ride bicycles into old age? If these things are not
important, dentists may need to reconsider their idea of “good
health.” oral and overall health have important connections
that have never been more relevant.
Many people take medications to maintain a healthy body.
Yet the very medications many depend on may have adverse
side effects such as dry mouth. “having a dry mouth is going to
predispose you to cavities,” explains Dr. Jay Yahnke of Yahnke
Dental in La Crosse. “[saliva] helps fight disease; it kills
bacteria and buffers the acid in your mouth [which helps fight
cavities],” says Dr. Yahnke. he suggests people experiencing
dry mouth should visit the dentist more frequently and inquire
about special gums, mints and rinses that may help produce
saliva and rebuild tooth enamel.
The bigger picture
Detection of problems in the mouth may help locate
illness in other parts of the body, such as osteoporosis. Bone
loss may be found in our teeth and routine x-rays can help
in early treatment (mayoclinic.com). Dr. John Feist of Feist
Dental in onalaska says, “The primary focus of a dentist is
the health and care for the teeth, gums and tongue. however,
many issues can be seen in the mouth, and identification and
proper referral is key.” a dentist may not treat osteoporosis,
but early detection allows the patient to seek treatment from
the appropriate health care providers. Dr. Yahnke states the
research between osteoporosis and oral health is controversial
but agrees if a dentist suspects bone loss, a referral can be
important to the health of the individual.
Prevention is also important to oral and overall health.
routine dentist appointments and proper brushing and
flossing is usually enough to maintain healthy teeth, yet some
patients suffer from ailments like diabetes that can cause
oral problems despite the most diligent home care routine.
“Diabetes,” explains Dr. Feist “is a disease that affects gum
health [and] soft tissue healing,” causing gum disease. “Gum
disease can increase the bacterial load on an individual’s
system and cause not only periodontal problems, but research
shows a possible connection to heart disease and stroke.” It
is important for anyone suffering from such problems to
continue good home care as well as maintain regular and
possibly more frequent visits to the dentist.
for women only
Women also have important reasons to pay attention to
oral health. Bacteria due to gum disease can cause infections
leading to low birth weight in pregnant women and possible
miscarriage. Impeccable home care as well as frequent checkups
with dentists and prenatal health providers is important for
expectant parents to ensure the arrival of healthy children.
“You have to take it up on your own shoulders,” says
Dr. Yahnke, when it comes to good oral health, but it’s also
important for dentists to listen to patients and help them
relax. “a good experience is the most important thing, if we
don’t do that, you’re not going to want to come back.”
emotional health and dental health are important partners.
When we feel good about our dental care and our bodies we
are more likely to follow Dr. Yahnke’s most important advice:
“smile a lot!” Who can argue with that? D
Maura Henn recently graduated from the University of
Wisconsin-La Crosse. She spends her lazy days of summer knitting
with friends, reading and wondering just what she is going to do
with all this free time!
www.crwmagazine.com AUGUST/SEPTEMBER 2008 35
36 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
y MARThA kEEffE
People, it seems, like balance. We balance our bank
accounts, make an effort to eat a balanced diet and strive
for balance when divvying up household chores. We try
to balance our family time with our work time, our work
time with our free time. We even find ourselves keeping tabs on
each other, expecting our relationships to be 50/50—all in the name
of balance. But, rarely are we able to actually achieve a state of perfect
our schedules are full and our lives constantly change. We take
on new responsibilities at work, decide to embark on a new fitness
routine or find ourselves faced with an unexpected life circumstance
such as an illness. once again, we find ourselves limping along, our
lives uncomfortably out of balance.
so, what can you do to find this sense of balance or wellbeing?
“First of all, don’t be so hard on yourself,” says Tammy Zee, owner
of the Tammy Z’s Yoga studio in downtown La Crosse. “achieving
personal balance only becomes a struggle when you let society define
what should work for you.” The idea that we can have it all, do
it all and be it all jeopardizes discovering what you might need to
Write your own definition of balance to gain control of your life.
find balance. “Forget about striving for perfect balance. Instead,”
suggests Zee, “be thankful for every moment, treat it like a gift and
surround yourself with a great support team such a faith, family
also, be realistic about what it means to be in balance. Instead
of trying to proportionally dole out equal time to every aspect of
your life—physical, mental, spiritual, emotional, social, family and
financial—determine those areas that are most important to you
and focus on them. When you take care of what really matters to
you, you are more equipped to effectively manage with the rest.
For example, “Family time comes first in our home,” explains
Zee. “so when our family life is going great, I feel better doing my
job and I feel comfortable taking time for myself.”
stacy shapiro, president of shapiro strategies, a planning
business that provides purposeful counsel to organizations of all
kinds, including families, agrees. “Many people already do strike a
good balance, but when they haven’t defined what is important they
sometimes feel out of sorts.” It is helpful when people clarify what
is essential for their well-being, define their own balance of mind,
www.crwmagazine.com AUGUST/SEPTEMBER 2008 37
ody and spirit and literally write out a list
of priorities for themselves. This simple
exercise creates an invaluable resource that
can be referred to when your life feels a bit
out of whack. “You can pick up the list,
take a look and say, 'hey, this is what needs
attention,'” says shapiro.
scheduling is another strategy shapiro
suggests for keeping your life running
smoothly. since our daily lives constantly
ebb and flow, we need to keep this notion
of balance in perspective and use simple
tools, like scheduling, to give us a base from
which to review our priorities. “Personally,
I believe in scheduling whether its family,
friend or even exercise commitments,”
she says. “Planning and scheduling create
structure and definitely help shape my
days around my priorities. But, I deeply
know that I need to be ready for things to
change unexpectedly...that's life.”
scheduling appointments is a practical
step you can take to restoring order in an
unbalanced life, says wellness specialist
Carol ebert, who routinely pencils in time
on her calendar to tend to tedious tasks
like cleaning her office. “This (scheduled)
de-cluttering time is a key strategy for me,”
she explains. “But resist the urge to make
a list, check it off, then make another list.
The things that have to get done will always
be there.” Instead, use your calendar and
lists as a guide and enjoy your free time
instead of fearing it.
caring for the core
“I’m a big advocate for having fun
in your life,” laughs ebert. “But we’re a
culture that falls prey to the pressures of
a time-crunched, overloaded society and
our bodies will send messages—headaches,
stomach aches, backaches—that we’re not
taking care of our core.” explore what
gives you joy in life, determine where
you can apply it, whether it is in your
work, your free time or home life, and
then act on it. ask yourself, “What can I
honestly do today to begin the process?”
Keep it manageable–take a walk, carve
out 15 minutes of quiet time for yourself
or jot down ideas for that kitchen you’ve
always wanted to remodel—then build on
those decisions on a daily basis. “People
38 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
already know what they need to do to
find balance,” comments ebert. “They just
need to choose to take action, choose to
have a positive outlook, choose to use the
information they have to their benefit. We
do have a choice.”
With practice, these small adjustments
in your behavior will eventually have a
noticeable effect on the way you and those
around you view your life. since negativity
is such a scourge on your wellbeing, the
more proactive you become at eliminating
it, the more productive and balanced your
life will be. Begin by putting into effect the
“law of attraction,” suggests ebert. Choose
to have a positive outlook and you’ll find
that what you radiate out into the world
is what you’ll attract back to yourself.
In other words,” says ebert of her favorite
mantra, “Change your mind, change
The process to maintain, restore or
establish a sense of balance is one that takes
time and commitment, but surprisingly
becomes natural the more you nourish it.
It will also challenge you to take a good
hard look at what your personal definition
of balance is, act on it and embrace life’s
ups and downs with a renewed sense of
confidence. once you gain that perspective
on life, explains shapiro, you can put your
energy into the area where it is needed—
spiritual, emotional, financial, physical,
family, mental, social—and recognize
that a balanced life isn’t one that’s always
When not running, writing or mountain
biking, Martha Keeffe enjoys equally dividing
her time between her husband, Kevin,
daughter, Barrette and numerous friends
whom she refers to as family...even if they're
not exactly balanced.
Carol Ebert suggests using the "law of attraction;" or radiating a positive outlook to attract what you
want into your life.
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www.crwmagazine.com AUGUST/SEPTEMBER 2008 39
by jESSicA WEBER
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y hEidi oVERSon
WoMEn in ThE REGion
THE WELL-LIVED LIFE
Three franciscan Sisters offer wisdom all of us can use.
PHOTOS CONTRIBUTED BY THE FRANCISCAN SISTERS
OF PERPETUAL ADORATION
Sister Carlene Unser recently used her artistic talents to help paint one of the
herons on display in La Crosse.
It is dark and cloudy outside—a hint of the previous night’s
storm. But here, inside La Crosse’s st. rose Convent, a special
glow surrounds three Franciscan sisters of Perpetual adoration.
Their hands sit gracefully on their laps, and their faces reflect
the peace that abides within them. sisters Carlene unser,
Lucille Kleinheinz and Mariquita Luby are living testimonies of
how to have a well-lived life. For them, the well-lived life has meant
integrating spirituality, exercise and nutrition and utilizing their
gifts and talents.
“Try to live a structured life, using your gifts and
surrounding yourself with good things.”
Sister Lucille Kleinheinz
sister Lucille Kleinheinz has an aura of tranquility that surrounds
her, and her sweetness is evident in the way she speaks and looks at
others. No one would guess that she is 96-years young. she carries
her age very well—in appearance and in character. sister Kleinheinz
is content, a state that is imperative, she feels, in a well-lived life.
“acceptance is a key,” she says. “You accept the truth about yourself,
and you accept circumstance. I will pray when I feel something
needs to change, and then I learn to let it go.”
sister Kleinheinz has led a full life. she spent many years teaching
Latin and working as a librarian, both of which brought her much
joy. Now living at st. rose Convent, she spends many hours in
prayer each week and she writes interesting and inspirational poetry
from her room, sometimes writing late into the night. “I have
learned to be still and silent, cherishing the ‘now’ in life,” she says.
“I’ve trained myself to do so, daily; it’s an important part of my
happiness. I’ve also learned to live positively and surround myself
with encouraging, supportive people. I try to live a structured life,
using my gifts to better those around me.”
sister Kleinheinz also believes that reaching out to others has
been a vital part of her longevity. “When I have helped others, it has
given me encouragement in life, as well,” she says.
sister Kleinheinz is grateful for her life, and she strives to give
back to the community, in thanks. she is an example of humbleness,
wisdom, prayer and hope. “My hope is for betterment, eternity and
God. But, we can all give hope to others just by being who we are.”
“God may make you wait, but he is never late.”
Sister Mariquita Luby
During her 80+ years, sister Mariquita Luby never dreamed she
would be blessing other people with shawls. “Making shawls has
become one of my missions. It was completely unexpected, but it
has been very enjoyable,” she says with a smile.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 43
Sister Mariquita Luby displays some of the prayer
shawls she makes.
sister Luby, a retired nurse and nursing
instructor, found that when she retired, she
had much more time to devote to her creative
side. she spent some of this time creating
fleece shawls for her friends. The beauty of
the shawls caught many people’s eyes.
“I had people requesting shawls for loved
ones who were going through difficult times
or who were sick. Wrapping a shawl around
someone brought them comfort,” sister
Luby says. she has made close to 150 shawls.
“They are a prayer to people who wear them.
I will lay each shawl on the altar when
it’s done and ask God to bless it and give
whatever the person most needs at the time
they use it.” each shawl is either given away
or sold at the convent’s gift shop. Nurturing
one’s creative side can be a wonderful part
of living the well-lived life, especially when,
as sister Luby has discovered, we use that
creativity to help others.
sister Luby spends her time, along with
the other 340+ sisters, in prayer and in
various activities. “I live with a wonderful,
encouraging and challenging group.
everyone is very supportive,” she says.
sister Luby believes that having this
support has been an essential part of her
good health and happiness. she also believes
in holistic living. “I feel that good health
comes from a balance of good nutrition,
exercise, fresh air and spirituality. They all
go together,” she says. “My biggest support
comes from God, who made me and is
always with me. he knows my needs and
wants to take care of them.”
44 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
Living at the convent still brings small
challenges—minor challenges that occur
inside all of us. But sister Luby has found
a way to overcome any doubts or anger.
“When I get upset, I stop and do something
that I like to do. everything else fades away!”
“You find your gifts and
you do them with a passion.”
Sister Carlene Unser
sister Carlene unser wakes each morning
with a grateful heart. Like sisters Kleinheinz
and Luby, she has learned that the small
things in life—appreciating mornings and
the beauty of nature and spending time in
prayer—bring her the most joy. she has also
realized that finding her gifts and doing
them with a passion has fulfilled her in
“I paint, and I love to weave. I do all of
my artwork in a meditative manner, which
includes praying while I’m working on a
particular piece,” says sister unser.
Before retiring, sister unser was an
elementary school teacher and taught art
at viterbo university for 30 years. Today
she stays active, which helps her look far
younger than 80-something. she loves to
cook and bake, and she uses her highly
artistic gifts by quilling greeting cards,
weaving, icon writing and painting various
projects. recently, she helped paint one of
the herons from La Crosse’s heron Project.
The Canticle of Francis heron she helped
paint (along with other sisters) sits in front
of Franciscan skemp’s Center for advanced
Medicine on West avenue in La Crosse.
Sister Lucille Kleinheinz takes time
to enjoy the rose garden at St.
Rose Convent where she lives.
“I love to keep busy, but I know the
importance of saying ‘no’ once in while,”
says sister unser. “I try to not buckle myself
down, which can lead to stress. I try to stay
well-rested, which helps bring balance in
often, sister unser takes an awareness
day, which she feels is an important part of
her well-lived life. “I make a conscious effort
to realize what I’m doing at every moment.
I stop and analyze my actions and thoughts.
This quiets me down, makes me aware of
my own life, helps me to not take things
for granted, and gives me an opportunity to
offer thanks,” says sister unser.
although she and her sister companion
live outside of the convent, sister unser is
there daily, taking her turn praying in the
chapel, attending meetings and worship
services, and spending time with the other
sisters. The icons she has written hang in
various rooms throughout the Franciscan
spirituality Center that adjoins the convent.
she considers each one a prayer and a
testament of her faith.
“I love what I’m doing, and I love life,”
says sister unser. “But I also realize that
my accomplishments and works are not as
important as goodness, acceptance and the
faith that I profess.” D
Heidi Overson is a freelance writer who lives
the well-lived life with her husband and
children. Overson was touched by the sisters’
grace and honored to have the opportunity to
meet and talk to them. She hopes their words
touched you as much as they touched her.
PHILIP R. STRAND
PHILIP STRAND AGENCY
306 North Main Street
Westby, WI 54667
608-634-3612 • firstname.lastname@example.org
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Take a short Fall drive for great shopping & dining!
33rd Anniversary Celebration
A Truly Victorian Inn
Saturday, October 4
Local artists demonstrating Acanthus & flat
plane, and chip carving, rosemaling, hardanger,
Offering . . .
• Lunch & Afternoon Teas; Tues.-Sat.
ornament personalization & Norwegian baking.
• Victorian Gift & Tea Boutique; open Tues.-Sat.
Book signings and product
representatives will be in store.
• A “close to home getaway’ in the B&B,
each room with its own style & with private
Live music by the “Happy Wanderers.”
attached baths. Jacuzzi Suites where you will
Food, refreshments, and door prizes.
Grand Prize-Baltic Inspirations Sweater
Open Monday-Saturday 9-5
100 S. Main, Westby, WI
On Hwy. 14/61/27
23 miles Southeast
of La Crosse
rejuvenate and pamper yourself!
200 W. State St.,
509 Main Street, Suite A
Next to Monet’s
Downtown La Crosse
For every cook–from the
gourmet chef to those just
starting out–you can find a
variety of products on our
shelves every day.
~ Small Appliances
~ Kitchen Accessories
~ Grilling Accessories
www.crwmagazine.com AUGUST/SEPTEMBER 2008 45
There’s a healthy way to satisfy those sweet/salty/crunchy cravings.
by chARiSh BAdzinSki
Recipes are analyzed by Mayo clinic staff.
aking a commitment to a healthy lifestyle may
include saying goodbye to heaping piles of fatty
favorites, but according to registered dietitian ruth
vach of Franciscan skemp healthcare, it doesn’t have
to mean deprivation. so while you may consider it
“cheating” when you give in to your cravings, it’s time to reexamine
how we label our snack habits and how we go about snacking itself.
“If people are approaching changing their eating habits to a healthy
lifestyle, there is no such thing as cheating, because you’re always
trying to make the healthiest choice,” she explains.
“Cravings are unavoidable, so I encourage people to be prepared,”
vach explains. she suggests a number of tactics for satisfying those
cravings. one, watch your portion sizes. Those little 100 calorie packs
sold in stores can help get you on your way, but so can label reading
and common sense. “eat smaller portions of your favorite food,”
vach suggests. “Instead of a king size candy bar, get a miniature size.
have a smaller portion and see if that satisfies the craving.”
alternately, you can try to make your favorite foods healthier.
“Try using a low-fat, lower-calorie version and see if that satisfies
vach says a good goal is to aim for 100 calories with your snacks.
here are some ideas that fit those guidelines, arranged according
IF YOU’RE CRAVING
CRUNCHY AND SALTY:
5 Triscuit® crackers
7 water crackers
1 oz. plain pretzels
8 rold Gold® honey Wheat Pretzel Twists
28 ruffles® Light Chips (fat free)
14 Baked Doritos®
14 Baked Lay’s® Potato Chips
1 single serving 100 calorie bag
3 cups air popped popcorn
1 oz. dry, unsweetened cereal
46 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
These raw veggies contain about 25 calories per cup: broccoli,
carrot, cauliflower, celery, cucumber, lettuces, radishes, spinach,
sweet pepper, tomato, zucchini.
IF YOU’RE CRAVING SWEET:
2-2 inch diameter chocolate chip cookies
5 vanilla wafers
2 fig Newton® bars
1 small unfrosted cupcake
1 fun size bag plain M&Ms®
½ cup regular gelatin
6 dried apricots
3 T raisins
3 T sweetened dried cranberries
1 medium pear
1 medium apple
1 cup canned fruit in its
juice or “light” syrup
1 medium banana
2 medium kiwi fruit
1 large orange
½ cup fat free Jell-o® Pudding
7 oz. Dannon® Light ‘N Fit smoothie
1 Blue Bunny® health smart Frozen Bar
IF YOU’RE CRAVING
SOMETHING THIRST QUENCHING:
Ice water with lemon or lime,
Crystal Light®, tea, or Propel® packets
100% fruit juice, but limit to a cup serving, once daily
juice mixed with sparkling water
fresh fruit smoothies with skim milk or low fat yogurt
flavored bottled waters, with no added sugar
1-6.75 oz. Capri sun® Fruit Waves juice pouch
1-6.75 oz. Juicy Juice® box
IF YOU’RE CRAVING
Whole grain bagels with low fat cream cheese or low sugar jam
Fruit bagel with raisins or blueberries
Low fat muffin
(watch portion size and cut in half if necessary, for ½ cup portion)
Whole grain crackers or whole grain bread with peanut butter
1 oz. string cheese
1 oz Kraft® 2% Cheddar stick
If your cravings seem out of control, take a closer look at your
lifestyle. are you eating because you’re tired, stressed out or bored?
have you been eating properly? vach explains that cravings may
be your body’s defense mechanism; if you’re not eating properly
and not getting the nutrition you need, that might explain your
cravings. In the end, “The key to losing weight is having a healthy
lifestyle,” explains vach, “keeping active and then continuing that
and trying not to have the thought process of being on a diet off a
diet. Instead learn a healthier lifestyle, learning healthier habits.”
If you find yourself reaching for that decadent slice of cheesecake,
not all is lost. “Plan to do something else that will balance it out,”
says vach. “Work a little harder to burn off the calories the next day.
You’ve simply made some choices that you need to balance out at
These recipes are provided by ruth vach. For more healthy
recipes, go to www.crwmagazine.com.
ALMOND AND APRICOT BISCOTTI
Makes 24 cookies.
¾ cup whole wheat flour
¾ cup all purpose flour
¼ cup firmly packed brown sugar
1 tsp. baking powder
2 eggs, lightly beaten
¼ cup 1% low fat milk
2 ½ tsp. canola oil
2 T dark honey
½ tsp. almond extract
2/3 cup chopped dried apricots
¼ cup coarsely chopped almonds
Preheat the oven to 350 degrees. In a large bowl, combine the flours, brown
sugar and baking powder. Whisk to a blend. Add the eggs, milk, canola oil, honey
and almond extract. Stir with a wooden spoon until the dough just begins to
come together. Add the chopped apricots and almonds. With floured hands,
mix until the dough is well blended.
Place the dough on a long sheet of plastic wrap and shape by hand into a
flattened log 12 inches long, 3 inches wide and about 1 inch high. Lift the
plastic wrap to invert the dough onto a nonstick baking sheet. Bake until lightly
browned, 25 to 30 minutes. Transfer to another baking sheet to cool for 10
minutes. Leave the oven set at 350 degrees.
Place the cooled log on a cutting board. With a serrated knife, cut crosswise
on the diagonal into 24 slices, ½ inch wide. Arrange the slices, cut side down,
on the baking sheet. Return to the oven and bake until crisp, 15 to 20 minutes.
Transfer to a wire rack and let cool completely. Store in an airtight container.
Nutrition analysis per serving: 73 calories, 2g fat, 0g saturated fat, 18mg
cholesterol, 68mg sodium, 12g carbohydrate, 2g protein, potassium
100mg, calcium 29mg
RHUBARB PECAN MUFFINS
Makes 12 muffins.
These are a bit over the 100 calorie recommendation, but you can easily
balance the difference throughout the day.
1 cup all purpose flour
1 cup whole wheat flour
½ cup sugar
1 ½ tsp. baking powder
½ tsp. baking soda
½ tsp. salt
2 egg whites
2 tsp. canola oil
2 tsp. unsweetened applesauce
2 tsp. grated orange peel
¾ cup calcium-fortified orange juice
1 ¼ cup finely chopped rhubarb
2 tsp. chopped pecans
www.crwmagazine.com AUGUST/SEPTEMBER 2008 47
Preheat oven to 350 degrees. Line a muffin pan with paper or foil liners. In a
large mixing bowl, combine the flours, sugar, baking powder, baking soda and
salt. Stir to mix evenly.
In a separate bowl, add the egg whites, canola oil, applesauce, orange peel
and orange juice. Using an electric mixer, beat until smooth. Add to the flour
mixture and blend just until moistened but still lumpy. Stir in the chopped
Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle ½
tsp. of chopped pecans onto each muffin and bake until springy to the touch,
about 25 to 30 minutes. Let cool for 5 minutes, then transfer the muffins to a
wire rack to cool completely.
Nutrition analysis per serving: 144
calories, 3g fat,
y chARiSh BAdzinSki
Bottled water seems so innocent. after all, it’s a healthy
choice for you and your family to drink, rather than
sugary beverages. But experts now say that bottled
water is a complicated issue—one which the health of
the planet and the wellbeing of people around the world depend
on. The bottled water industry in america continues to grow: last
year, americans bought and consumed an average of 28.3 gallons
of bottled water per person, more than milk, coffee or beer. The
effects of this trend have ramifications that reach far beyond what
the typical consumer might even imagine, according to experts: it
depletes the earth’s resources, it affects the lives of people in other
countries, and it affects your household’s finances.
The carbon footprint
In a time when so many people are focused on shrinking their
carbon footprints, eliminating bottled water is an easy change to
make. The Pacific Institute estimates that producing the bottles
for american bottled water consumption in 2006 required the
equivalent of more than 17 million barrels of oil. Consider too
that nearly 90 percent of plastic water bottles—an estimated 38
billion bottles per year—are not recycled and are instead thrown
in landfills. In addition, bottling water requires even more water,
magnifying the resulting waste. In the end, all of that water has to
be transported from bottling facilities near and far to get to a store
in the Coulee region. eliminating all of this waste is as easy as
turning to your faucet.
From a global standpoint, industry critics say, the privatization
of water by corporations who wish to bottle and sell it places
additional stress on the people who live near those resources. It’s
especially an issue in Third World countries, where families with
limited access to potable water are left with no choice but to drink
unsafe water that makes them and their families sick or purchase
privatized water, which they often can’t afford. This is no small
problem; worldwide, a billion people have no access to safe drinking
BREAK THE BOTTLE HABIT
Returning to the tap can make a world of difference.
water and 3,000 children die each day from diseases caught from
your bottom line
If the effects on the planet and the economically disadvantaged
aren’t enough to get you to think differently about bottled water,
maybe the economics of the situation will. Next time you complain
about the price of gas, consider the price of individual serving
sizes of bottled water, which can be more expensive than the same
amount of fuel. In fact, americans will spend at least $16 billon
dollars on bottled water this year. If you were to use even cheap
bottled water for all of your household needs, your water bill would
run more than $9,000 per month, according to a recent article in
Fast Company magazine. For that price, you would think bottled
water would be better for you, safer, more glamorous. In truth, fully
24 percent of the bottled water americans drink is from municipal
water sources (including aquafina and Dasani), repackaged by
Coca-Cola and Pepsi Co.
What you can do
What can you do? Choose tap water. Consider purchasing water
bottles that you can refill, as needed. When it’s necessary to drink
bottled water, choose local water, to minimize the effects on the
planet. and, when possible, recycle plastic bottles to minimize the
waste going to landfills.
It’s convenient to choose bottled water while at sporting events,
while traveling or when a store doesn’t provide tap water. and,
without argument, water is a healthier choice than soda or other
sugary drinks. But when we consider the true cost of bottled water,
the price seems very high. D
Charish Badzinski looks forward to the day when everyone in the world
is provided with clean, drinkable water which they, in turn, treat as
the precious resource it is. Some research for this article was taken from
“Message in a Bottle,” Fast Company magazine, July 2007.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 49
50 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
The Salon — a Boutique and Salon
The Salon at 125 7th Street North
is a unique hair salon and one of the
area’s only full-service wig retailers.
The Salon has an intimate setting
without the intimidation of a large
salon, complemented by an eclectic
and funky boutique. The boutique
carries an ever-changing array of
jewelry, hats, scarves, bags, beads and so much more. At The Salon, they
believe everyone should look and feel fabulous. Stop in to visit and see
100 South 3rd Street, La Crosse
A National Historic
“Known for the unusual”
Ancient Chinese Artifacts • Custom
Wedding Rings • Mississippi River Pearls
Unique Handcrafted Jewelry
Sculpture • Graphics
201 Pearl St., La Crosse, WI 54601
Satori Arts —
"What can be
conceived can be created."
Satori Arts at 201 Pearl Street has been
in historic downtown La Crosse for more
than 25 years. They specialize in unique
and interesting handcrafted and custommade
jewelry. They also have a wide array
of fine art from around the world including
world-renowned artists such as Salvador
Dali, Peter Mac and John Lennon. They have
unique artifacts from around the world
including China, Indonesia and Africa. John
Satori, a well-known, award-winning artist,
has created much of the jewelry as well as
many intriguing, beautiful photo art pieces.
Come in the store and enjoy the aesthetic
experience of a lifetime!
August 8-10 Irishfest
August 8-10 Great River Jazz Fest
August 15-16 CenturyTel’s Sand on the Riverfront
August 22-24 Great River Folk Festival
September 5-7 Elvis Explosion
September 26-october 4 Oktoberfest
Designer inspired handbags, fun women’s
accessories & trendy sunglasses
Experience a private night of shopping with the girls the week
before we open. The hostess receives a free $30.00 handbag!
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You deserve the best!
good food. good health.
People’s Food Co-op
315 Fifth Avenue South
Downtown La Crosse
www.pfc.coop • 608.784.5798
www.crwmagazine.com AUGUST/SEPTEMBER 2008 51
FITNESS CAN BE FUN…
hEidi GRiMinGER BLAnkE
Asign near the cash register at
Finnottes Nut and Chocolate
shop reads: a balanced diet
is a chocolate in both hands.
I’d like to amend that a little.
a balanced diet is a chocolate in one
hand and a cup of dark roast, with
cream, in the other. add a glass of red
wine, and it’s a new kind of triathlon,
three wonderful and exciting events
requiring daily practice. This is
fitness training at its best.
I am the first to admit I loathe
prescribed exercise. There’s the
unbecoming and uncomfortable
clothing: sports bras that
flatten what little nature gave
me, sweat suits that only
look good on prepubescent
girls, and weirdly colored
elephantine gym shoes I need
a second mortgage to pay for.
scheduling exercise means
sacrificing time that could
be used for more important
things, like breakfast,
lunch or dinner. at the
gym, workout machines
have brain boggling code
words like “random
hill” or “reverse mode,”
bicycles require an
52 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
advanced engineering degree to understand when each of the 21
gears should be applied, roller blades entail lessons from houdini
just to don them, and yoga is taught in a language where no word
has fewer than 15 letters.
While there are some of you out there who thrill for the chance
to run 20 miles, play tennis for six hours, or walk 18 holes, carrying
your clubs on your back, I opt for a more casual type of regime.
Give me a fitness program in which a resting pulse rate is taken
before and after a four o’clock coffee and scone, a fast-paced walk
is the half-block between City Wear and Kick, and a gentle bike
ride involves less than a one-percent slope, performed when the
temperature is between 65 and 75 degrees. Maybe fitness can
as if normal fitness weren’t enough, someone has created
exercises to do on the airplane, at your desk, and in the car. stand
in line at the grocery and force your belly button to your spine, wait
at a stoplight and clench those Kegels, spend a cross-country trip in
the middle seat of a plane and inconspicuously practice isometrics.
While you’re at it, skip the coffee and the cocktail and go for
several glasses of water, drunk before, during and after any activity.
sometimes I think these directives were created by magazine editors
with fast-paced metabolisms who begin their day with a cheese
Danish and whole milk latte, end it with French fries and a Dove
bar, and who have never climbed over two other passengers in order
to deal with the deluge of aforementioned water.
I recently read that true fitness has spiritual and mental
components in addition to those of diet and exercise. hold on to
your karmas and your meditation mats. I’m not sure I understand
it all, but if it means my workout includes sudoku puzzles, I’m all
for it. I’ll take any excuse to make one less trip to the gym and one
more trip to cookie counter, all in hopes of exercising my cerebrum
and feeding my spirit. D
Heidi Griminger Blanke, Ph.D., is the executive director at WAFER
and an adjunct faculty member at Viterbo University. She is married,
has three grown children, and has never run a marathon.
A new smile
can begin today!
It’s never too late to
improve your greatest asset —
“The Orthodontic Specialists practice welcomed me
in as if I were family, bringing a smile to my face
each time I visited…I would definitely recommend
them if you or your child needs braces.”—Hanna, 13
*Financing options available
Jane A Bentz, DDS
1845 E Main Street
Onalaska, WI 54650
Ace of La Crosse ............................................................................. 25
Ambiance ............................................................................................. 50
American Family Insurance, Philip R. Strand .................... 45
Bauer’s ................................................................................................... 32
Blinds by Design ................................................................................ 30
Breidenbach Chiropractic ........................................................... 34
Brickl Bros. ................................................................................................ 6
Brincks Cabinet Co. .................................................................... 33
Bruce Defries Studio Group ...................................................... 45
Carpet One ......................................................................................... 30
Chelson B. ............................................................................................ 42
Chic Boutique ................................................................................... 51
City Wear .............................................................................................. 50
Coldwell Banker ............................................................................... 32
Decker's Floor to Ceiling ............................................................. 25
Dental Sleep Medicine ................................................................. 34
Dregne's Scandinavian Gifts........................................................ 45
Drugan’s Castle Mound ............................................................... 48
John W. Feist, D.D.S. ........................................................................ 2
Edward Jones, Amy Stodola ...................................................... 34
Flooring Interiors ............................................................................. 36
Forever Young Skincare Clinic .................................................. 21
Franciscan Skemp Healthcare .................................................. 10
Franciscan Spirituality Center .................................................... 34
Fred’s Fit Over 50 ............................................................................. 22
Grounded Specialty Coffee ....................................................... 50
Gundersen Lutheran ........................................................................ 4
Harbour Cosmetic Medicine .................................................... 21
Honda Motorwerks ....................................................................... 56
Honig’s Gift Shop ............................................................................ 51
Jandt Funeral Homes ..................................................................... 36
Janet Mootz Photography .......................................................... 42
Keilclinic ................................................................................................. 39
Kelly Services ..................................................................................... 22
Kick .......................................................................................................... 50
La Crosse Area Builders Association ..................................... 26
La Crosse Radio ................................................................................ 39
Lawyers at Work LLC ................................................................... 34
Lillian's ..................................................................................................... 51
Midwest Dental ................................................................................ 18
Mueller Photography ..................................................................... 36
Natural Beauty .................................................................................. 42
Orthodontics Specialists ............................................................... 53
People’s Food Co-op .................................................................... 51
Prudential Lovejoy Realty, Inc. Betty Bertrang ................ 25
Satori Arts Gallery .......................................................................... 50
Schumacher Kish Funeral Homes Inc. ................................ 22
Sideboard .............................................................................................. 45
St. Joseph Equipment ................................................................... 32
Stamp 'n Hand ................................................................................ 51
Stein Counseling and Consulting Services ......................... 14
Stock Lumber...................................................................................... 32
Sun Control of Minnesota ......................................................... 36
Take Five Productions .................................................................... 21
The Cosmetic Laser Center ....................................................... 55
The Salon ............................................................................................. 50
The Salon Professional Academy ............................................. 39
Turning Point Fitness ....................................................................... 45
Uppercase Living ............................................................................... 45
Valley View Mall ................................................................................... 3
Vernon Memorial Healthcare .................................................... 54
Viterbo University ........................................................................... 22
Westby House .................................................................................. 45
Winona Mall ....................................................................................... 42
WKBT NewsChannel 8 ............................................................... 17
Yahnke Dental ...................................................................................... 8
The Wedding Party.......................................................................... 33
Franciscian Skemp Healthcare ................................................... 33
Women's Fund of the La Crosse Community Foundation .. 33
54 AUGUST/SEPTEMBER 2008 www.crwmagazine.com
American Association of University Women
(AAUW) 2nd Sat. of each month (Sept. – May) Reg. 9:30
Business over Breakfast, La Crosse Area Chamber of
Commerce, 4th Wed. Every month, 7:30-8:45 a.m.
Pre-register 608-784-4807, www.lacrossechamber.com.
La crosse Area chamber of commerce monthly
breakfast meeting. 2nd Mon. of each month, 7:00 a.m.,
Radisson. Admission is $5 and includes breakfast, www.
children’s Museum of La crosse weekly programming.
Little Learners A-B-c club for ages 2-5 with adult,
10:30-11:15 a.m. every Thurs. (no class Sept. 6 or 13).
hands-on learning: stories, crafts, games and more. $1
per child plus museum admission. Pre-registration required.
Mom’s (& dad’s) Morning out for 3 and 4 year olds,
10 to noon. Bring your preschooler to the museum to
learn and play while you do your errands. 6-week session:
Wednesdays Sept. 19—Oct. 24. Pre-registration and
pre-payment required. $40 members/$60 non-members.
Want to stay with your child? If so, fee is reduced to $20
Save-on-Sundays: $1 off admission every Sun., noon
to 5 p.m.!
Book Swap—On the first Sun. of each month , bring a
gently-used, clean, children’s book from home and swap it
for a different book from the museum’s collection.
La crosse noon Business & Professional Women
2nd Thurs. every month. Downtown Holiday Inn, noon
Carol Schank, 608-783-0419, email@example.com.
herons of La crosse, 35 sculptures, located throughout
La Crosse and Onalaska until fall, 2008. Maps for the Heron
Art Tour are available at The Pump House and La Crosse
Area Convention and Visitors Bureau. Enjoy the tour and
visit the Pump House for more details.
clearwater farm events- 9-11 a.m. Aug. 9, Aug. 23, Sept.
13, Oct. 11. Meet critters and their caretakers. Members
get in free. Non-members: $2/person or $5/family.
A Season of Art - presenting the First Saturday Art Fairs.
Brice Prairie, County z, on Lake Onalaska. Look for the
white barn on the left. Open 10 a.m to 5 p.m. the first Sat.
of Aug. and Sept. For more information, call Annie Gasper
cameron Park community Market, Fridays through
Sept., 4-8 p.m., Local produce vendors, music, artists and
more, La Crosse.
Aug. 6-8, 9 a.m. to 12:30 p.m.—Young Scientists Camp
for ages 4-6. Make fantastic fizzes and slimy surprises.
Experiment with magnets, magnifying glasses and more.
$45 Members/$50 Non-Members. Pre-reg./pre-pay
required. Children’s Museum of La Crosse.
Aug. 8-10, Great River Jazz Fest, traditional, mainstream
and swing jazz at the La Crosse Center Ballroom and
Ringside. Special jazz breakfast, jazz jams and jazz church
service also scheduled. Call 608-791-1190 or visit
Aug. 8-10, Irishfest. Music, food and celebration of all
that’s Irish. La Crosse. www.irishfestlax.org.
Aug. 13, Onalaska Park & Recreation is offering “Junior
Farmer for the Day” classes from 1-3 p.m. Kids 7 to 10
get hands on experience with farm animals, help clean the
barn and work in the farm’s gardens. For more information
about Clearwater Farm, visit clearwaterfarmfoundation.org
or contact Cheryl Gilkes at 608-780-0441.
Aug. 15-16, CenturyTel’s Sand on the Riverfront.
“Down on the Farm” is the theme of this year’s sand
sculpting competition. Festivities include inflatables from
The Big E, a kiddie tractor pull and more. Proceeds benefit
people with disabilities served by Riverfront.
Aug. 22-24, Legion Community Days. Entertainment,
food, beverage tents, crafts, flea market. Onalaska American
Legion. For more information, call 608-783-3071.
Sept. 5-7, Elvis Explosion. Elvis impersonators from all
over the country compete for prizes. La Crosse Center.
For more information, call 608-789-7400 or go to
Sept. 6, 6-7:30 p.m., Benefits of Yoga & Massage for
Pregnancy. The Center for Health and Healing, part of the
Franciscan Skemp Onalaska Clinic, 191 Theater Road, Onalaska.
Sept. 6, Steppin’ Out in Pink—walk to benefit
cancer research. For more information go to
www.gundluth.org/steppinout or call 608-775-6600.
Sept. 7-8, 5th Annual La Crosse Storytelling Festival,
featuring national and local talent. Myrick Park. For more
information, go to www.lacrossestoryfest.com or read the
story in our In The Know section.
Sept. 16, Tri-Quest Run...Bike...Golf event at Drugan’s
Castle Mound, Benefiting the Children’s Museum of
La Crosse. Participate individually or as part of a team.
For more info, go to www.tri-quest.org.
Sept 18-21, Applefest, La Crescent, Minn. Orchard tours,
arts and crafts, flea market, parade and pageants.
For more information call 507-895-2800 or go to
Sept. 22, Rwandan Genocide survivor Immaculee Ilibagiza,
author of left to Tell will speak at Viterbo University, 7 p.m.
Tickets are $10 and go on sale at Viterbo Aug. 27 at 11 a.m.
Sept 26-28, Cranberry Festival, Warrens. Cranberry bog
tours, photo contest, bicycle tour, parade, music, food and
market. For more information, go to www.cranfest.com.
Sept. 26-oct. 4, Oktoberfest. Ethnic festival with parades,
arts and crafts, music, sporting events, food. For more
information go to www.oktoberfestusa.com, or call
oct. 4, 6-7:30 p.m., Vitamin ABC’s—A Primer on Vitamins
A-E. The Center for Health & Healing, part of the Franciscan
Skemp Onalaska Clinic, 191 Theater Rd, Onalaska.
www.crwmagazine.com AUGUST/SEPTEMBER 2008 55
Test Drive Yours At Honda Motorwërks.
safety features, improved efficiency, and refined interior amenities, such as available BlueTooth HandsFreeLink, Honda Satellite-
Linked Navigation System, and DVD Rear Entertainment System.
Honda’s Variable Cylinder ManagementTM in both two-wheel and four-wheel drive increases fuel efficiency and lowers
emissions. When you don’t need all six cylinders, such as for highway cruising, it deactivates to three or four cylinders – saving
you fuel and money. While accelerating or for towing, all six cylinders are activated, giving you the power you need, but only
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Advanced airbag systems include standard side curtain airbags in all three rows to help protect your precious cargo in the event
of a side impact or rollover. A rear-view backup camera helps improve visibility while in reverse.
Functional eight-passenger seating, a hallmark of the Pilot, becomes even better with increased cargo space and more legroom
in all seating positions. New for 2009, a tailgate with lift-up glass hatch adds utility and functionality, making it easier to load
4th and Cameron, La Crosse
608-784-9280 or 888-434-6632