august-september-2008-coulee-region-women-magazine

LeaderS of the Pack

Area runners set the pace

Find balance

in life

Marilyn Pedretti’s

green paradise

Humor:

Getting fit

Food:

Go ahead, cheat!

AUGUST/SEPTEMBER 2008

www.crwmagazine.com

Do you think your snoring is just a pain to her?

Think

again...

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

The Care

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Dr. Jon Feist

608.788.3384

1.877.788.3385

www.feistdental.com

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PROFILE

FAMILY

LEAdERS of ThE PAck

Long distance or short, slow or fast, area runners

set the pace for fitness.

by MARThA kEEffE

fAMiLy fiTnESS

For well-rounded fun with health benefits, get the

whole family moving.

by kiM SEidEL

CAREERS

HOME

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

HEALTHY LIVING

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:

23 40

FROM THE EDITOR 7 | IN THE KNOW 9 | ACCOMPLISHMENTS 33

ADVERTISER INDEX 54 | COMMUNITY CALENDAR 54

CONTENTS

AUGUST/SEPTEMBER 2008

BALAncinG AcT

Write your own definition of balance to gain

control of your life.

by MARThA kEEffE

RETAIL THERAPY

40 GREAT jEAnS

Get the right fit

by jESSicA WEBER

WOMEN IN THE REGION

FOOD

ThE WELL-LiVEd LifE

Three Franciscan Sisters offer wisdom all of us can use.

by hEidi oVERSon

cRAVinG cRUShERS

There’s a healthy way to satisfy those

sweet/salty/crunchy cravings.

by chARiSh BAdzinSki

MOTHER EARTH

BREAk ThE BoTTLE hABiT

Returning to the tap can make a world of difference.

by chARiSh BAdzinSki

HUMOR

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

AUGUST/SEPTEMBER 2008

PUBLiShERS

Diane Raaum, Doug Solinger

EdiToR

Charish Badzinski

dESiGnER

Renee Chrz

MARkETinG AccoUnT REPRESEnTATiVES

Carol Schank

Melissa Hanson

Claire Ristow-Seib

WEB MASTER

Mader Web Design LLC

coPy EdiTinG

Nancy Chapman

PhoToGRAPhy

Bruce Defries, Studio Group

Janet Mootz Photography

Mueller Photography

diSTRiBUTion

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.

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

call 608-783-5395

www.crwmagazine.com

info@crwmagazine.com

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.

E-mail: editor@crwmagazine.com

PHOTO BY BECKY ALEXANDER

Charish BAdzinSki

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

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STEPPIN’ OUT IN PINK TO BE HELD IN SEPTEMBER

CONTRIBUTED PHOTOS

CONTRIBUTED PHOTO

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

in Pink.

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

entry fee.

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

and entertaining.

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

sara.slayton@gmail.com, or visit www.lacrossestoryfest.com.

CONTRIBUTED PHOTOS

www.crwmagazine.com AUGUST/SEPTEMBER 2008 9

Now, a new way to “see”

your baby’s

development

You may get a

sneak peek with

4D ultrasound.

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.

The benefits

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.

PRofiLE

“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

the challenge.”

new Territory

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.”

Priscilla Welch

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

each race.”

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.”

Ultra running

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.”

family support

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

the baby.”

Now that

Puent’s sons are

older, the oneon-one

time that

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,

half-marathon, marathon,

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

exactly balanced.

www.crwmagazine.com AUGUST/SEPTEMBER 2008 13

Put your

money

where your

market is!

If you want to reach

women ages 25–65+ in

your community then

you need to advertise in

magazine, the highest

quality publication

for women in the area.

To advertise, contact:

Carol Schank

608-769-3161

carol@crwmagazine.com

Melissa Hanson

608-769-2849

melissa@crwmagazine.com

Claire Ristow-Seib

608-317-1288

claire@crwmagazine.com

info@crwmagazine.com

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

more.

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

571 Braund Street, Onalaska

608.785.7000 ext. 21 • www.effectivebehavior.com

y kiM SEidEL

CONTRIBUTED PHOTO

FAMILY FITNESS

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.’”

fAMiLy

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

gymnastics classes.

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

Getting outdoors

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.

Phone: 608-782-9622

yMcA-north

Onalaska, Wis.

Phone: 608-783-9622

Web site: www.laxymca.org

high Roller Skating center

La Crosse, Wis.

Phone: 608-788-7170

Web site: www.highrollerskating.com

Myrick hixon EcoPark nature center

La Crosse, Wis.

Phone: 608-784-0303

Web site: www.myrickecopark.com

Smith’s cycling & fitness

Family Trail Rides, La Crosse, Wis.

Phone: 708-784-1175

Web site: www.smithsbikes.com

Park & Recreation Programs

La crosse

Phone: 608-789-7533

Web site: www.cityoflacrosse.org

onalaska

Phone: 608-781-9560

Web site: www.cityofonalaska.com

holmen

Phone: 608- 526-2152

Web site: www.holmenwi.com

West Salem

Phone: 608-786-0222

Web site: www.westsalemwi.com

hEALThy LiVinG

VITAMINS & MINERALS

FOR WOMEN

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

vitamin a

Natural Sources:

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

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.

natural Sources:

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

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.

natural Sources:

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

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

and cancer.

natural sources:

vegetable oils, nuts, green leafy vegetables

are common food sources of vitamin e.

Vitamin k

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

had suggested.

natural Sources:

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),

Vitamin B6

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.

natural Sources:

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

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.

natural Sources:

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.

natural Sources:

vitamin B12 is found in eggs, meat,

poultry, shellfish, milk and milk products.

calcium

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.

natural Sources:

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

calcium sources.

20 AUGUST/SEPTEMBER 2008 2008 www.crwmagazine.com

iron

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.

natural Sources:

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

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

of protein.

natural Sources:

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.

Magnesium

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.

natural Sources:

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

of magnesium.

zinc

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.

natural Sources:

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

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.

natural sources:

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

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.

natural Sources:

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

sources. D

Sources:

“How to Read A Multivitamin Label,”

Nutrition action health Letter, June 2008.

National Institutes of health office of

Dietary supplements:

http://ods.od.nih.gov/health_Information/

MedlinePlus, a service of the u.s. National

Library of Medicine and the National

Institutes of health:

http://www.nlm.nih.gov/medlineplus

american Cancer society:

www.cancer.org

Susan C. Schuyler is an instructor at the

University of Wisconsin-La Crosse in

communication studies.

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Viterbo MBA participants are active in area businesses including:

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Inc.; Onalaska High School; ORC Industries; Organic Valley; Ovation Marketing; Pepsi Bottling Company;

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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,

NAP OR

EXERCISE

cAREERS

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,”

says overgard.

“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

to him.”

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

your excuses.”

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

might smell.”

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

2008 Award

26 AUGUST/SEPTEMBER 2008 www.crwmagazine.com

LA CROSSE AREA BUILDERS ASSOCIATION

Winners

AWARD

WINNER

Luxury

Category

Gorman Construction, Inc.

Ken Gorman • (608) 783-4242

Traditional Trades, Inc.

Adam Aspenson• (608) 783-4785

AWARD

WINNER

Decorator's

Award

AWARD

WINNER

People's Choice

Award

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,”

says Pedretti.

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

THE STRAW

BALE HOME

hoME

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

the grid.

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

bales themselves.

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

more efficient.

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,”

laughs Pedretti.

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,”

says Pedretti.

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

other appliances.

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,”

says Pedretti.

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.”

Sustainability matters

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

american clay.

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.

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.

Water works

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,”

says Pedretti.

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,”

says Pedretti.

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,”

explains Pedretti.

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

the way.

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

www.the-mrea.org. D

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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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

a nap.

hEALThy LiVinG

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.marthawegner.us.

www.crwmagazine.com AUGUST/SEPTEMBER 2008 31

32 AUGUST/SEPTEMBER 2008 www.crwmagazine.com

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34 AUGUST/SEPTEMBER 2008 www.crwmagazine.com

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THE TOOTH

OF THE

MATTER

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

hEALThy LiVinG

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

balance.

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.

finding wellbeing

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

hEALThy LiVinG

BALANCING ACT

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

and friends.”

Redefining balance

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

your life.”

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

“even-steven.” 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 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 41

42 AUGUST/SEPTEMBER 2008 www.crwmagazine.com

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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

life’s journey.

“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

my life.”

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.

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CLU, LUTCF

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Take a short Fall drive for great shopping & dining!

Dregne’s

Scandinavian Gifts

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

1-877-634-4414

Jana Marie

Dregne Cimino

On Hwy. 14/61/27

23 miles Southeast

of La Crosse

rejuvenate and pamper yourself!

www.westbyhouse.com

200 W. State St.,

Westby, WI

608-634-4112

509 Main Street, Suite A

Next to Monet’s

Downtown La Crosse

608-784-1340

For every cook–from the

gourmet chef to those just

starting out–you can find a

variety of products on our

shelves every day.

~ Cookware

~ Bakeware

~ Small Appliances

~ Gadgets

~ Cutlery

~ Kitchen Accessories

~ Tableware

~ Clothware

~ Grilling Accessories

& Rubs

~ Entertaining

www.crwmagazine.com AUGUST/SEPTEMBER 2008 45

food

CRAVING CRUSHERS

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

the craving.”

vach says a good goal is to aim for 100 calories with your snacks.

here are some ideas that fit those guidelines, arranged according

to craving:

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

microwave popcorn

3 cups air popped popcorn

1 oz. dry, unsweetened cereal

Dill pickles

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

25 grapes

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

SOMETHING HEARTY:

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

another time.”

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

rhubarb.

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.

VEGETABLE SALSA

Serves 16.

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.

Social responsibility

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

MoThER EARTh

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

unsafe water.

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

DOWNTOWN

LA CROSSE

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

for yourself!

100 South 3rd Street, La Crosse

608/784-CITY (2489)

citywear100@yahoo.com

Satori Arts

Gallery

A National Historic

Landmark

“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

608.785.2779

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!

UPcoMinG EVEnTS:

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

hUMoR

FITNESS CAN BE FUN…

Really!

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

be fun.

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.

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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

(608) 783-8333

Email: sara@bentzorthodontics.com

www.BentzOrthodontics.com

ADVERTISER

INDEX

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

Accomplishments

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

COMMUNITY CALENDAR

onGoinG EVEnTS

American Association of University Women

(AAUW) 2nd Sat. of each month (Sept. – May) Reg. 9:30

a.m. www.aauw-wi.org.

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.

lacrossechamber.com.

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

members/$50 non-members.

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, cjschank@centurytel.net.

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.

www.thepumphouse.org.

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

608-857-3344.

cameron Park community Market, Fridays through

Sept., 4-8 p.m., Local produce vendors, music, artists and

more, La Crosse.

cALEndAR EVEnTS

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

www.lacrossejazz.com.

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.

www.riverfrontinc.org.

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

www.elvisexplosioncontest.com.

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

www.applefestusa.com.

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

608-582-2868.

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

2009 Honda

Test Drive Yours At Honda Motorwërks.

Style.

safety features, improved efficiency, and refined interior amenities, such as available BlueTooth HandsFreeLink, Honda Satellite-

Linked Navigation System, and DVD Rear Entertainment System.

Efficiency.

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

when you need it.

Safety.

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.

Convenience.

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

and unload.

4th and Cameron, La Crosse

608-784-9280 or 888-434-6632

August/September 2008 - Coulee Region Women Magazine

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