radish - june 2015, healthy living fair edition

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5thAnnual

Join us!Saturday,

June 13, 20158:00 AM - 12:00 PMNext to the Rochester

Downtown Farmers Market

LIKE US ON

rochester.radishmagazine.com

A Post-BulletinPublication

Farmers market directory

Whitewater State Park

Plant-based proteins

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2 JUNE 2015 rochester.radishmagazine.com

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healthy living from the ground up

from the editor

feAtUreS

Welcome to this special issue of Radish! We’ve dedicated the following pages to our fifth annual Healthy Living Fair.

The fair is near and dear to our hearts. We pair up with the Rochester Downtown Farmers Market for a double whammy Saturday morning full of fresh, local and healthy options for you and your loved ones.

We still have all of your old favorites this year: dozens of local vendors, informational seminars, music, food and kids activities. New this year is our Makers Market, sponsored by Struve’s.

Here, you’ll find handmade items from a variety of local artists.

Along with our fair information, we have a few features articles, all related to living a healthy and sustainable life. And we’ve extended our ginger recipe contest until June 18. See page 19 or our Facebook page (Radish Magazine – Rochester, MN) for more information.

See you all June 13 at the Healthy Living Fair!

And don’t forget to check out our updated website: rochester.radishmagazine.com.

The Friendsof

HELPING SPREAD THE WORD ABOUT HEALTHY LIVING

Volume 3, Number 33June 2015

Randy Chapman PUBLISHER

(507) 285-7602 [email protected]

Allison Roe EDITOR


Mark Barebo ADVERTISING DIRECTOR


Monica Hensley SENIOR MEDIA CONSULTANT


Beth Krohn LAYOUT & DESIGN

PUBLISHED BY Small Newspaper Group

Deborah Loeser Small DIRECTOR OF SPECIAL PROJECTS

Len R. Small PRESIDENT

Thomas P. Small SENIOR VICE-PRESIDENT

Robert Hill VICE-PRESIDENT

Sally Hendron VICE PRESIDENT OF FINANCE

Joseph Lacaeyse ASSISTANT TREASURER

Radish is a guide to improving your health through the natural foods, products, resources and services of Rochester and southeastern Minnesota. It is distributed by Post-Bulletin Co., L.L.C., 18 First Ave. S.E., Rochester, MN, 55903. To advertise or to speak with the editor, call(507) 285-7600. No part of this publication may be reprinted or otherwise reproduced without written permission. Send editorial correspondence to Editor, Radish, P.O. Box 6118, Rochester, MN, 55903, or e-mail [email protected]. For a list of editorial submission guidelines and distribution sites, please visit http://rochester.radishmagazine.com.

Radish uses soy-based ink and is 100 percent recyclable.

beauty Summertime skin care

8 eating well Farmers Market Directory

12 healthy Living fair Introducing some of this year’s Healthy Living Fair vendors

14 healthy Living fair Schedule of events and activities

15 healthy Living fair Map of the fair

20 green living Sustaining our future with a clean energy resource

22 outdoors Whitewater State Park offers getaway in Rochester’s backyard

25 eating well How to get your protein from plants, not animals

27 green living Options abound for more sustainable ways to drive

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healthy Living fair Seminar schedule and list of food vendors16

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rochester.radishmagazine.com JUNE 2015 3

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G O O D . H O N E S T . L O C A L .

People’s Food Co -opRochester

It’s grillingseason!

Visit us andcheck out ourfresh seafood

selections.

OPEN 6 A.M. TO 10 P.M. DAILY

519 1ST AVENUE SW

ROCHESTER, MN 55902507.289.9061

WWW.PFC.COOP


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By Brianna Picket

Summertime is finally here and with the change of seasons should come a change of what you keep in your skincare arsenal. Even more important

is having quality, natural products close at hand, minimizing exposure to unnecessary chemicals. Keeping it real is better for your health and there are so many great products to choose from. I’ve picked a few of my favorites that are healthy, natural and good for your skin!

Honest Company SPF 30 Sunscreen ($13.95 for 3 oz): This non-toxic, non-nano, non-whitening mineral-based sunscreen keeps the sun’s harmful rays at bay. It’s naturally derived and provides broad spectrum (UVA & UVB) SPF protection. The only active sunscreen ingredient is zinc oxide, so you can rest assured there are no nasty chemical sunscreen ingredients included. Added bonuses: this product is not tested on animals, it is reef- friendly, biodegradable and pH-based.

Mineral Fusion SPF 40 Facial Moisturizer ($24.99 for 3.4 oz): For an added boost of hydration, plus sure-fire sun protection, this moisturizer works like a charm. It protects the skin from UV damage and has anti-aging properties to make your skin look youthful. It’s 100% vegan, gluten-free and hypo-allergenic. It also wears wonderfully under makeup so this makes for the perfect daily moisturizer.

Jason Soothing 84% Aloe Vera Creme ($8.65 for 4 oz): On the day you forget either of the aforementioned products, Jason’s Soothing Aloe Vera Creme will be your new best friend. It calms irritated skin, especially when it’s been sunburned, or is irritated from shaving or dryness. It’ll bring your skin back to it’s best quality for an affordable price.

Lush Ro’s Argan Body Conditioner ($32.95 for 8.4 oz): Too much time in the sun can make for dry skin and this lightweight moisturizer is quick and easy and not the slightest bit greasy. Ingredients include cocoa butter, cupuacu butter and almond and argan oils and contains no animal products of any kind. Smooth it on in the shower, rinse it off before you hop out and your skin is miraculously hydrated!

Paula’s Choice Sun 365 Self-Tanning Foam ($16 for 5 oz): For a healthy summer glow, no sun required, Paula’s Choice Tanning Foam is a great option. The best part? It doesn’t have that tell-tale self tanner smell! This product is fragrance and irritant free and has a water-light formula so it won’t break you out.

LaVanila Deodorant ($14 for 2 oz): Smell fresh in the sweat-inducing weather without nasty

ingredients like aluminum, Propylene Glycol or parabens! LaVanila deodorants are free of harsh chemicals and instead use ingredients like essential oils to keep you smelling fresh naturally.

Brianna Pickett is a local beauty blogger. Find more of her tips and reviews at www.glazedoverbeauty.com

beauty

Summertime skincareChoose the right products for the season

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Visit R&R at the Healthy Living Fair!Saturday, June 13th

8am-12pm

Providing affordable, top quality services to keep your home and city looking great!

[email protected] • facebook.com/randrlawnandhome

R&R Lawn & Homecare Services2105 491/2 Lane NW, Rochester, MN

507.272.9094

Does your lawn or home need a little work?

SUMMER IS COMING!

• Mowing & Trimming• Landscaping• Tree Removal• Tree Trimming• Hedge Trimming• Sod Laying• Pressure Washing• Painting & Staining• Minor Carpentry• Spring & Fall Cleanups

“After years of lawn and home service experience, we decided to start our own business and serve the

Southeast Minnesota Area.”

1 Free Lawn Mow for every year contract

you refer to us!

HOURS OF OPERATIONMonday - Friday 6:00am – 6:00pm

Call to Schedule a consultationPRICING

Starting at $25 for most city lots. Please call for a free estimate.Charlie: 507.272.9094

Serving Southeast Minnesota!


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empoweredfamilychiro.com2900 43rd. Street NW, Suite 450 Rochester, MN 55901

507.206.6990

LIVEEMPOWERED

It is not a health condition, it is a health decision that determines our health destiny.

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Relax with massaging chairs, overhead cable TV &

moisturizing hand wax therapy.MENTION RADISH FOR NEW PATIENT SPECIAL:

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KELLEYS QUALITY SEWING OFFERS


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507-252-5872 • www.drivealtra.org123 16th Ave. SW, Suite 500 • Rochester, MN800-755-0055 • www.altra.org


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ALBERT LEAWhere: Broadway Avenue and Fountain Street (Weds. Market) and North Bridge shopping area in front of Herberger’s (Saturday market)When: Wednesdays, 4 p.m. to 6 p.m.; Saturdays, 9 a.m. to noonMay 14 – October 29More information: Verlys Huntley, (507) 297-5546; www.albertleafarmersmarket.comFarm fresh eggs, canned goods, baked goods, jams, jellies, produce, salsas, pickles, honey, maple syrup, bedding plants, perennials, potted annuals, floral arrangements, cut flowers

AUSTINWhere: 501 Oakland Avenue EastWhen: Mondays and Thursdays, 4 p.m. to 7 p.m.; Saturdays 9 a.m. to noonMay 14 - OctoberMore information: Margaret Andree, (507) 567-2009; www.eatfreshaustin.comLocally grown fruits, vegetables, eggs, chicken, honey, jams, jellies, homemade baked goods, bedding plants, ornamental plants, cut flowers and craft items

Farmers Market PlaceWhere: 1301 18th Avenue NW (Oak Park Mall)When: Mondays and Thursdays 4 p.m. to 6 p.m.; Saturdays 9 a.m. to noon May 18-Oct 31More information: Kirk Ulland, (507) 438-3956

CANNON FALLSWhere: Park and Ride lot on the south side of Hwy 19, across from John Burch ParkWhen: Saturdays, approximately 8 a.m. to noon May - October*Note: There is not a contact person for this market, as it is an informal gathering.

CHATFIELDWhere: City Park, Main Street and 3rd StreetWhen: Thursdays, 3 p.m. to 6 p.m. May - OctoberMore information: Chantelle Prigge, (507) 951-8405Produce, starter plants, baked goods, honey, maple syrup, soap, canned goods

DENNISONWhere: City park on Goodhue AvenueWhen: Wednesdays, 6 p.m. to 8 p.m. May 27 - September 30More information: Cecille Rasmussen, (507) 581-9400 and Nancy Shannon (507) 789-5791Arts and crafts, garden produce, jams, baked goods, canning items, soap, computer help

EAGANWhere: Eagan Community Center at 1501 Central ParkwayWhen: Wednesdays, 4 p.m. to 8 p.m., June 3 - September 30 (market closesat dusk in Sept.) More information: Kerry Phillips, (651) 675-5500; [email protected];www.cityofeagan.com/marketfestPork, chicken, beef, elk, salmon, produce, sweets, chocolates, artisan breads, bakery items, beef jerky, apples, eggs, homemade peanut butter, jewelry, arts, strudel, honey, wood-crafted items, granolas, cookies, bread, rolls, sauces, jams, kettle corn

EYOTAWhere: West Side Park, intersection of 5th Street and Highway 42, pathway behind the parking lotWhen: Tuesdays, 4 p.m. to 7 p.m. May 26 - October 13More information: Iris Neumann, [email protected]; www.eyota.govoffice.com; or find them on Facebook for weekly updates at Eyota Farmers MarketHomegrown and homemade including produce, eggs, plants, herbs, jams & jellies, honey, craft items, baked goods, canned goods

FARIBAULTWhere: Central Park, 2nd Avenue and 5th Street NWWhen: Saturdays, 7 a.m. to noon, June 6 - October 31; Wednesdays 1:30 p.m. - 5:30 p.m., July 1 - September 16More information: Donna or Russ Bauer, (507) 332-8283Fresh veggies, baked goods, jams, jellies, syrups and more

FARMINGTONWhere: Downtown on Third StreetWhen: Thursdays, 2:30 p.m. to 6:30 p.m.June 18 - September 17More information: Cindy Muller, (651) 280-6803; www.ci.farmington.mn.usFresh produce, bakery items, organic meat, apples, eggs, honey, elk meat, homemade sodas, salsa, bbq sauce, soaps and lotions, German sausage and horseradish

HASTINGSWhere: Westview Mall parking lot, 1355 South Frontage RoadWhen: Tuesdays and Saturdays, 8 a.m. to 1 p.m.June 18 - end of OctoberMore information: Bea Westerberg, (651) 437-8573Vegetables, tomatoes, corn, flowers, honey, syrup, bread, plant sellers/plant advice, hot peppers

LA CRESCENTWhere: Crucifixion School parking lot, 420 South 2nd StreetWhen: Tuesdays, 4 p.m. to 7 p.m. May 12 - OctoberMore information: Martha Meyer, (507) 429-7985; [email protected];www.lacrescentfarmersmarket.blogspot.comVegetables, beef, chicken, honey, bison, mushrooms, chips, photo cards, soaps, face painting

eating well

Farmers Market Directory

Photos from the Austin and Rochester Farmers Markets (courtesy of the Post-Bulletin).

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LAKE CITYWhere: Corner of Washington and Center StreetWhen: Saturdays, 9 a.m. to 1 p.m. May 16 - October 3More information: Margaret Haase, (651) 345-5229Produce, arts and crafts, flea market items, mixes, doll clothes

Other Lake City Market:Where: Marina parking lot on North Park Street.When: Thursdays, 5:30 p.m. to 8 p.m. July 9 - August 28More information: Paul Freid, (651) 345-3149“The most beautiful farmers market in Minnesota.” Vegetables, pork, chicken, flowers, honey, featuring live music and activities

LANESBOROWhere: Sylvan Park, 202 Parkway Avenue SWhen: Saturdays, 9 a.m. to noonMay 2 - October 31. More information: (507) 467-2275 or (507) 459-8208; www.lanesborolocal.org, www.lanesboro-MN.govFruits, vegetables, eggs, honey, maple syrup, preserves, relishes, homemade baked goods, soaps, herbs, bedding plants and flowers

MANKATOWhere: 1895 Adams Street, Best Buy parking lotWhen: Saturdays, 8 a.m. to noon; Tuesdays and Thursdays, 3:30 p.m. to 6 p.m., May - OctoberMore information: (507) 420-8711; www.mankatofarmersmarket.comSustainably raised meat, cut flowers, eggs, honey, berries, crafts, herbs, baked goods, preserves, soaps, lotions, hand-sewn items, woodcrafts and more

MANTORVILLEWhere: Riverside Park parking lot at State Highway 57 and 4th StreetWhen: Tuesdays, 11 a.m. to 5 p.m. May - OctoberMore information: (507) 635-5554; www.mantorvilletourism.comVariety of seasonal items, plantings, breads, jams, eggs, baked goods, fruits and vegetables

NORTHFIELDWhere: Riverside Park on 7th StreetWhen: Tuesdays and Fridays, 11:45 a.m. to 1 p.m.; Saturdays, 9 a.m. to 12 p.m., May - October More information: (651) 463-3577Meat, cheese, eggs and fresh produces frown/raised within 15 miles, fresh and dried flowers, potted perennials and annuals, maple syrup, honey, preserves and homemade baked goods

Riverwalk Market FairWhere: Bridge Square, Division Street and 4th StreetWhen: Saturdays, 9 a.m. to 1 p.m. June 6 – October 17 (except Sept 12)More information: www.riverwalkmarketfair.orgBaked goods, family friendly entertainment, produce, jewelry, art

OWATONNAWhere: Central Park, Cedar Street and Broadway StreetWhen: Saturdays, 7 a.m. to noon May - OctoberMore information: (507) 455-0969Anything handmade or homegrown

PINE ISLAND*Where: Historic Creamery Building at Trailhead Park, East Center Street and 1st AvenueWhen: Thursdays, 3 p.m. to 7 p.m.May to September.More information: Tessa King, (507) 923-7029

PLAINVIEWWhere: Bennetts Food Center parking lotWhen: Wednesdays, 4 p.m. to 8 p.m. May - SeptemberMore information: Ben Timm, (507) 696-6629; find Plainview Farmers Market on Facebook for updatesMeats, vegetables, fruits, baked goods, honey, bedding plants

PRESTON*Where: Root River Bike Trailhead in PrestonWhen: Fridays, 11 a.m. to 2 p.m. May - OctoberMore information: Sandy Benson, (507) 765-3364Seasonal vegetables and fruits, Amish crafts and aprons, quilts, leatherwork, jams, jellies, pickles, baked goods

RED WINGWeekday marketWhere: City Hall, 315 West 4th StreetWhen: Sunday through Friday, 8 a.m. to 1 p.m. June - October

Saturday marketWhere: Train Depot, 420 Levee StreetWhen: Saturdays, 8 a.m. to 1 p.m. June 6 - OctoberMore information: Susan Draves, (507) 421-2221; www.redwingfarmersmarket.orgRegionally grown fresh fruits and vegetables, meats including homemade sausage, honey, jams & preserves, baked goods, homemade soaps & lotions, maple syrup, cut flowers, herbs, etc.

ROCHESTERWhere: 4th Street SE and 4th Avenue SE, one block east of Government Center (Saturday), Ashley Furniture, 3900 Highway 52 N (Tuesdays), see website for Thursday market locationWhen: Saturdays, 7:30 a.m. to noon, May 2 - October 31; Tuesdays and Thursdays, 2 p.m. to 6 p.m., June 16 to Sept. 29For more information on all locations: David Kotsonas, (507) 273-8232; www.rochesterdowntownfarmersmarket.orgGrowers-only market, featuring foods grown or raised within 50 miles, primarily from Minnesota. Find organic and conventional vegetables and fruits, including produce, organic and grass-fed meats and free-range poultry, farm-raised game meats, eggs,

cheeses, mushrooms, potted and fresh herbs, bedding plants, perennials and native plants, honey, salsa and sauces, preserves, baked goods, fresh-cut flowers, dried arrangements, soaps, candles, wood crafts, and live music. 12 new vendors added in 2015

SAINT CHARLESWhere: St. Charles City Hall, 830 Whitewater AveWhen: Tuesdays, 3 p.m. to 6 p.m.May 19 – mid OctoberMore information: Darleen Freeman, (507) 932-5664; www.stcharlesmn.orgProducer-only market, featuring fruits, vegetables, hand-crafted items, canned and baked goods and more

STILLWATERWhere: Third Street and Pine Street When: Saturdays, 7:30 a.m. to noonJune 14 – October 25More information: Beverly Friendt, (651) 704-9996Produce, honey, maple syrup, bakery goods, dog treats, popcorn, meat, eggs, chicken, beef, roasted coffee beans, apples, jams, alpaca-related items

WABASHAWhere: Main Street West and Allegheny Avenue (next to Hill’s Hardware Hank)When: Wednesdays 4 p.m. to 7 p.m.; Saturdays 9 a.m to noonMay 27 - OctoberMore information: Sara George, (715) 442-2488; facebook.com/wabashafmFresh produce, handmade items, crafted dog biscuits and cat treats, accepts EBT, SNAP, debit, and credit cards

WINONAWhere: West 2nd Street and Main Street N.When: Saturdays, 7:30 a.m. to noonMay - OctoberMore information: (507) 932-5225; www.winonafarmersmarket.comHomegrown fruits and vegetables, duck and chicken eggs, chicken, grass-fed beef, herbs, nuts, fresh-cut flowers, baked goods, syrups, honey and bedding plants

ZUMBROTAWhere: East ParkWhen: Tuesdays, 4 p.m. to 8 p.m. May 20 - October 14More information: Stephan Jenneback, (507) 732-4667; www.ci.zumbrota.mn.usFresh produce, artisan bread, woodcrafts, wood-fired pizza, canned vegetables, jams & jellies, music and more

*Information taken from the 2015-2016 Minnesota Grown Directory and has not been verified by markets.

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The Complete Health Improvement Program (CHIP) is an evidence-based tool for lifestyle change. Founded by Dr. Hans Diehl in 1988, CHIP is based on research from the Lifestyle Medicine Institute in Loma Linda, California. The program is seminar-based, running over 12 weeks and focusing on nutrition, exercise, and mental health. The benefits of the program – lower cholesterol, fasting blood glucose, blood pressure, and triglycerides among others – have been validated in more than 25 peer-reviewed, published studies. CHIP has demonstrated in multiple studies that within just three months of program participation, chronic conditions symptoms can be reduced significantly. Participants see an average reduction of 20% in cholesterol and fasting blood glucose.

sing on nutrition, exercise, andntal health. The benefits of thegram – lower cholesterol, fasting

l bl d d

more than 25 peer-ed studies.

nthsronic

be

on research from the LifestyleMedicine Institute in Loma Linda,California. The program is seminar-

Chronic conditions are sometimes referred to as lifestyle illnesses, reflecting the mounting evidence that these conditions are often the result of our diet, exercise, and work habits. They elevate the risk for other conditions like cancer, dementia, stroke, arthritis, and osteoporosis which can contribute to decreased life expectancy and quality in later life. With 86% of all healthcare spending going to persons with one or more chronic illnesses, fighting these diseases is vitally important to public health. Rochester’s First CHIP Graduates and Facilitators

Rochester Clinic just began hosting new CHIP sessions June 2nd. We are signing up participants for a new group now. See our booth for more information!

3070 Wellner Drive NE Rochester · (507) 218-3095 · RochesterClinic.com

Family Medicine Podiatric Medicine

Rochester Clinic will be participating in Radish’s Healthy Living Fair on Saturday June 13. This is an excellent opportunity to learn about the efficacy of lifestyle medicine in preventing and treating chronic conditions. Rochester Clinic opened in 2010 providing a wide range of integrated health and wellness services. Since 2014 Rochester Clinic has focused its efforts on lifestyle and preventive medicine. We believe that a healthy lifestyle is key to living healthier, longer. This belief is supported by medical and public health evidence that suggests most chronic illness is preventable and treatable through healthy habits. Common chronic illnesses include diabetes, heart disease, elevated cholesterol, and high blood pressure. According to the CDC, they are the leading cause of death and disability in the US and nearly half of the adults in the United States have one or more chronic conditions. This underscores the very real human impact of these diseases.

Radish Healthy Living Fair: Join Rochester Clinic at the Fair

Lifestyle Medicine Presentation by

Thomas Harman, MD

Saturday, June 13th 10 AM

cholesterol, and high blood pressure.According to the CDC, they are theleading cause of death and disabilityin the US and nearly half of the

healthy habits.

Common chroni

CHIP sessions Juneup participants for aSee our booth for m

or more chronic conditions. Thisunderscores the very real humanimpact of these diseases.

Radish Healthy Living Fair:Join Rochester Clinic at the Fair

Major Insurance Accepted

Paid Advertisement


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Every Saturday, 7:30-Noon, 4th St & 4th Ave SETuesday Market begins June 16

Visit our website for details

on Special Daysand Events

We’re on FacebookWeWeWeWe rree onnonon FacaceeebbebeebbbooooooookkkkkRochesterMNFarmersMarket Rochester Downtown Farmers Market

507-273-8232 • [email protected] • rochesterdowntownfarmersmarket.org

“Best Farmers Market In Minnesota”*2014 StarTribune Readers Poll

A great place to gather.Local Produce. Local Meats. Local Eggs. Local People.

Plus baked goods, dairy, flowers, plants, farm crafts,and specialty products from Local Growers.

June 6: ACF Chef Demosponsored by Sixta Insurance LLC

Mayo Dietitian Interns’ Recipe Sampling, Rochester Public Library’s BookBike. Music from Katie Berg

June 13:Radish Magazine’s

5th Annual Healthy Living Fair.Music from Emily Whitcomb,

and Denise Guelker Braus

June 20:Rochester Public Library’s

BookBike.Music from The Young & Old Timers,

and Lisa Dixon

June 27:ACF Chef Demo sponsored by UCare.

Music from The Young & Old Timers, Katie Berg, and Silver Strings

Tuesdays:2:00-6:00

Ashley Furniture3900 N Hwy 52June 16-Sept. 29


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Here is a sampling of the businesses and organizations that will be featured at this year’s Healthy Living Fair. The fair will take place on June 13 next to the Rochester Downtown Farmers Market. It will run from 8:00 a.m. to noon, rain or shine.

9RoundFast paced, full cardio workout. At 9Round Rochester you get personal attention, without the high price! Our workouts change every day, they’re fun and fast-paced. Workouts are ONLY 30 minutes, and the best part of it is having a trainer with you every workout, every round http://www.9round.com/fitness/Rochester

Altra Federal Credit UnionGet financially fit with Altra. Founded in 1931, Altra is a not-for-profit financial cooperative and each member owns one ‘share’ of the credit union. We return our extra earnings directly to our members through better rates and fewer fees. Stop by our booth and spin the prize wheel! https://www.altra.org/

Anne Penman Laser TherapyQuit smoking, lose weight and manage stress. A combination of laser therapy and personal counseling, this therapy works on an individual level to help you conquer your vices. http://www.annepenman.com/

Blue Sky DentalCosmetic and family dental care. A full service dental clinic, we are prepared to meet all of your basic and advanced dental needs with the highest quality dental experience. Services include teeth whitening, veneers, bridges, tooth implants and more. http://www.blueskydentalclinic.com/

Community Dental CareExperience combined with genuine concern. We provide the best dental care for our patients. Our staff is dedicated to your comfort; our goal is to keep your teeth healthy and your smile bright.www.cdentc.org

Earth Dance FarmDelivers fresh produce to your home. We are a small farm north of Spring Valley. We grow over 60 varieties of vegetables, fruits and herbs that we market through our community

supported agriculture. Come learn more about us, including our CSA options. www.earthdancefarm.net

Empowered Family ChiropracticMoving people towards optimal health and wellness. We understand that a person’s state of health is never idle. That’s why we have created a healthcare strategy that moves people and their families in the direction of optimal health and wellness. www.empoweredfamilychiro.com

Family Wellness CenterPromoting better posture and stress reduction. We provide health and happiness to those we serve in a natural manner. With over 20 years experience, we provide solutions for your pain via chiropractic care. Come by our booth for a massage or health screening. www.creatingfamilywellness.com

Firebrick BreadHandmade pizza while you wait. Using the freshest ingredients makes for the best pizza experience! Made in a brick oven on the back of our truck, our wood-fired pizza is made while you wait. http://www.firebrickbread.com/

Great River Shakespeare FestivalDedicated to dynamic productions of Shakespeare’s plays. We have extensive education programs, community outreach programs and comprehensive theatre training. Come learn more about our 12th season, free concert series, education and more. http://grsf.org/

Healthy Systems USALose fat, live healthy. Our weight loss system starts with our Oral Spray which, when combined with our strict diet regulations, can help you lose weight effectively. http://healthysystemsusa.com/

IsogenixHelping you age well with Product B. Product B not only helps reverse aging, it can increase energy, increase mental clarity, reduce joint paint, help with weight loss and can improve eyesight. www.discoverproductb.com

Maier Tree and LawnProvides quality tree and lawn care services. Forest, trees, shrubs and lawns need quality care in the urban environment to remain healthy, beautiful and safe. Our degreed, certified and

Healthy Living Fair

Getting to know youIntroducing some of this year’s Healthy Living Fair vendors

Come by the Healthy Living Fair for information on new ways to live a healthy and sustainable life. (Post-Bulletin file photo by Scott Jacobson)

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licensed staff are experts and they love what they do. http://www.forestandtree.com/

Minnesota Farm BureauDedicated to feeding you and your family. We exist to serve members because we share the values they hold. Members have access to grassroots input into the largest general farm organization in the United States. Come by and ask a farmer a question. http://www.fbmn.org/

Metro DentalcareHelping care for your oral health. Our caring dentists and dental professionals share a vision of providing superior patient care focused on the individual needs of each patient. Come spin our prize wheel for fun giveaways! http://www.metro-dentalcare.com/

Monat-Naturally Base Hair CareBring back the hair of your youth! We have different formulas to take care of all different hair types. Stop by and learn more about how we can help bring your hair back to life. http://monatglobal.com/item_category/haircare-and-styling/

NorwexGreen cleaning supplies. Check out high quality, antibacterial microfiber cloths that allow you to clean your whole house with water and no chemicals. Find personal care products that offer cutting-edge technology, coupled with organic and natural ingredients. Products will be on hand for cash and carry. www.deniselwhite.norwex.biz

Old Abe Coffee CompanyBringing fresh coffee to you via bike. We serve cold-brew coffee along with 16 oz. growlers, perfect for bringing our coffee home with you. http://www.oldabecoffee.com/

People’s Food Co-opIn the spirit of “fresh food for all.” Check out how easy and great a co-op membership is and how we can serve you and your family! We are open seven days a week. www.pfc.coop

Renewing the CountrysideStrengthening rural areas and initiatives.We strengthen rural communities by championing and supporting farmers, artists, entrepreneurs, educators, activists and anyone who is renewing the country through sustainable and innovative projects and initiatives. http://www.renewingthecountryside.org/

River Roots Skills SchoolEmpowering individuals to live a balanced and sustainable life. An educational venture in affiliation with Eagle Bluff Environmental Learning Center, we offer a wide variety of hands-on classes and tours.http://www.riverrootsschool.org/

Rochester Area Council PTACoalition of the PTAs from 20 area schools. We address district-wide issues that affect our children. In addition to PTA materials, we will have info and activities from the Energy Balances Curriculum. https://www.rochester.k12.mi.us/pages/366/pta

Rochester Area Family YMCAProviding health fitness for the entire family. Celebrating over 50 years of providing for the spiritual, mental and physical well-being of the individual, family and community in the Rochester area. http://www.rochfamy.org

Rochester ClinicWe provide integrate care to promote healthy living. You are in charge of your health, we are here to help you achieve your goals. Come learn more about how your lifestyle can become your medicine. www.rochesterclinic.com

Roscoe’s Root Beer and RibsA BBQ experience like no other. We serve the best BBQ around by sourcing the best ingredients and making small-batch sauce. Don’t take our word for it, come by and try it for yourself! http://www.roscoesbbq.com/

Solar ConnectionRochester based solar energy company. We are a Rochester-based solar energy company serving southern Minnesota since 2010. We design and install solar electric and solar thermal systems for residential, farm and commercial operations. http://www.solarconnectioninc.com/

TonicFresh juice and local food. Tonic is a modern full juice bar experience in Rochester. The scratch menu changes daily and pleases all palates. We’ll be serving berry lemonade, fresh juice and a bison breakfast wrap. www.tonicfreshjuice.com

TransformEDBrain training is life changing. Brain training helps kids and adults of all ages learn faster and easier. We focus on strengthening the cognitive skills we use every day to receive and process information. Our booth will have brain training and fitness games! http://www.learningrx.com/rochester/

Williams Family ChiropracticOffering all-natural health care with real and lasting results. We strive to offer the best care and are confident we can help you make positive changes to improve the quality of your health and your life. Stop by for a free massage and health screening. http://williamsfamilychiropractic.com/ *Exhibitors up to date as of June 2.

MAKERS MARKET

Struve’s PaintHow to refurbish furniture using Cottage Paint which is low VOC

BeadWeaver Handcrafted jewelry using beads, metals, leather and fibers

Diane Franke, Weaver Hand-woven rag rugs made from recycled clothing, bedding and home décor

Hammers & HeelsRefurbished furniture, upcycled furniture and décor

Ka-lo-lo-le-ka DesignsHandmade bags, aprons, potholders, baby quilts and doll clothes

P.J.’s OriginalsOriginal watercolor paintings

Pretty Peculiar Upcycled clothing from thrifted pieces, embroidered art and dish towels, leather wrap jewelry and pottery

ttBird DesignsHand sewn handbags, purses, wallets and small accessories

Waggy Butt Dog TreatsHandmade dog treats, grooming products and paracord leashes

Struve’S Paint

Sponsored by Struve’s Paint

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8am – Healthy Living Fair opens!

8am-9am – music by Lauren Heydt

8:30am-9am – Solar Connection seminar

9am-9:30am – 9Round demonstration

9am-11am – music by Sean Murphy

9:30am-10am – Struve demonstration

10am-10:30am – Rochester Clinic seminar

10:30am-11am – Norwex demonstration

11am-11:30am – Tonic demonstration

11am-12pm – music by Jason McKenzie

11am-12pm – music by Jeff Davidson

Healthy Living Fair

Show Schedule

Maier TreeWe will once again have our popular tree climbing

available for kids! Stop by to take a fun (and safe) trip up a tree.

Rochester Area Family YMCAJen Brewer, our Registered Dietician, will be providing a

great activity for your kids at the Healthy Living Fair.

Master GardenersWe will have flowers for kids to plant, which will involve

decorating their pot, scooping up dirt for the pot, and then planting their flower and watering it. We will also have a “which veggie is it?” matching game worksheet.

kidS’ activitieS

Event activities

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MAKERS MARKET

STAGE SEMINAR

INfo booTh

INfo booTh

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4TH STREET SE

KIdS ACTIVITIES

ENTRANCE

Healthy Living Fair Map

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8:30-9 Solar ConnectionFind out what solar energy is and why solar is such a popular option in energy creation right now.

9-9:30 9RoundGet a demonstration of what 9Round is all about. Each circuit-training workout is only 30 minutes, giving you a complete workout without taking up hours of your day.

9:30-10 StruveLearn an easy painting technique using Cottage Paint to refinish old and worn furniture and cabinets. Cottage Paint has extremely low VOCs so it is good for the environment. Additional techniques will be demonstrated at our booth.

10-10:30 Rochester ClinicWe will be talking about our CHIP lifestyle program. CHIP stands for Complete Health Improvement Program and has the potential to drastically change your health, including normalizing blood pressure, lowering cholesteral and lowering your BMI just by adopting better health habits.

10:30-11 NorwexDenise White will share information about how effective Norwex products can be at reducing the amount of chemicals you need when cleaning your home.

11-11:30 TonicJoin owner Nicci Sylvester as she shares a fresh and seasonal recipe from start to finish.

Healthy Living Fair

Seminar scheduleRadish hosts the fifth annual fair on June 13

Food vendorsTonicRoscoes Root Beer & RibsOld Abe Coffee CompanyFirebrick Bread

Seminar Schedule and information

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• • •

Growing a Stronger

Minnesota!

Committed to Agriculture while Respecting the EarthStop by booth #409 to join your neighbors

and friends in growing our future in Minnesota.

Join Farm Bureau Today!www.fbmn.org | 507-455-0745

3632 Tenth Lane NW, Rochester, MN 55901

Hours:Mon, Wed, Thur: 7:30am - 6pm

Phone: (507) 281-4878

Email: [email protected]

Stop by and see us at the fair!

1988 to 2008

EN

RIC HIN G L

IVE

S20YEARS

of

Family WellnessCen er

CustomerAppreciation Days

June 25-282580 75th St. NE • 507-289-0557 • www.familytreensy.com

Rudbeckia, Echinacea, Guem Triflorum and many more!GGGGGGGG fffff dddRRRRRRRRRR ddddddddbbbbbbbbbbbbbbbbbbbb kkkkkkkkkkkk EE hhhhhhR db ki E hi G T ifl d !

Beautify Your Yard WithNative Plants From Family Tree!

Check out our plants for sale at the Healthy Living Fair

starting at 11:30am at the Radish Booth!

POLY FURNITUREAVAILABLE

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SKILLS for joyful living in a sustainable world

[email protected]

i t h l

ving in a sustag

507.467.2437h l

GET READY FOR

MOREROCHESTER AREA FAMILY YMCA • 709 1st Avenue SW, Rochester MN 55902 • (507)287-2260 • www.rochfamy.org

MORE HEALTH • MORE HOPE • MORE OPPORTUNITY

The Y. So Much MoreTake a new class. Meet a new friend. Volunteer. Let’s do more together!

CHECK OUT the Rochester Area Family YMCA’s fitness center RENOVATION!New Paint, New Flooring & New Equipment!

The Y has the resources to build a healthier YOU!In Honor of the Y’s 50th Anniversary on First Ave the Joining Fee is only 50 cents thru June 30, 2015

Like the Y on Facebook or visit rochfamy.org for details!Help More People. Do More Good!

williamsfamilychiropractic.com

3632 10th Lane NW ,Rochester MNWilliams Family

Chiropractic 507-384-5099

Make positive changes thatwill improve the quality ofyour health and your life.

Visit us at the Healthy Living Fair

Your family’s healthis our priority!

sipsampleshopDecember 5, Mayo Civic Center

local foodsMARKETPLACE

www.local-feast.org

“The best place to find local foods from Minnesota,Wisconsin and Iowa for gifts or entertaining”

507.202.3815602 7th street NW

rochester, mnwww.dwelllocal.com

local artisansgifts & accessories

home furnishingsinterior design services

summer hoursthurs, fri, & sat 10-7

sun 10-5

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CRYSTALSTEVENSON

Independent Market Partner641.330.8497

[email protected]

www.monatglobal.com

2 ROCHESTER LOCATIONS2571 Clare Ln NE, Suite 101

(507) 206-35159round.com/Rochester

3270 19th St NW, Suite 104(507)258-5015

9round.com/RochesterNW

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516 Water Street S, Northfield · 507-650-0106 · justfood.coopOpen Daily from 8:00 a.m. to 9:00 pm

Fresh. Local.Co-op.

Cooperatively Owned by our Members. ALL are welcome to shop!

Submit your favorite ginger recipe

and enter to WIN a $50 gift card*

Head to our Facebook page to enter!

*Gift cards provided by Friends of Radish

facebook.com/RadishMagazineRochester

Entry deadline: June 18, 2015

Winning recipeis printed in

Radish Magazine!


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green living

Power of the sunSustaining our future with a clean energy resource

By Nicole L. Czarnomski

The sun’s energy is abundant, reliable and inexpensive. It’s also one of the cleanest

sources of energy because it doesn’t expel pollutants. Even in Minnesota, where the winter skies can be dismal and cloud covered for several months, there is plenty of sunlight available for solar energy systems to create power.

Rebecca Roe, Solar Connection sales operations team member, says, “Germany leads in solar power production and they receive the same amount of sunlight as Alaska. Here in Minnesota, we receive significantly more sunlight than Alaska and that’s what makes Minnesota a great state for harnessing solar energy.”

Solar Connection is a Rochester-based company helping homeowners, business owners and farmers harness solar energy. Curt Shellum, who has a Ph.D. in Chemistry from the University of Colorado, is the owner and CEO of the company. Since 2007 he has completed several solar energy certification programs locally, nationally and internationally including the North American Board of Certified Energy Practitioners (NABCEP). Because of his strong interest in renewable energy, he started Solar Connection in 2010.

Since then, he has surrounded himself with team members who have experience and a passion for working with renewable energy. Roe says, “I started working with the company in October of 2014 and it’s like working with a dream team.” She says they have a design team, an electrician and an installation crew who are all trained in solar energy system design and construction.

Solar Connection provides customers with free onsite or satellite assessments. The assessments help discern three factors, including desired power production, budget and available space. Roe says she spends a lot of time onsite observing and measuring the surrounding area to obtain an accurate cost estimate.

Roe says that some assessments are simple and can be designed and priced onsite. However, some assessments can take a few weeks to compare prices for racking, panels or guidelines for rebate programs. It’s important to know price estimates are based on many variables ranging from the size of the unit to what type of panels are used. But it’s safe to say you’ll pay much less for your power in the long run than continuing to get 100% of your energy through the utility company.

Solar Connection’s solar energy systems are modular, so the system size is flexible. The ideal location for a solar energy system is one with good southern exposure with little or no shading. Roof mounts are the most popular but there are a variety of ground-based mounts available as well. Roe says the design team does an amazing job creating a product that is effective and is aesthetically pleasing. She says, “With these assessments, we can calculate the return on investment so each person knows

how much money they will receive once the panels are installed.” These systems are expected to last about 30 years with minimal maintenance.

Roe says there has been an uptick in sales in the last year because the cost of solar panels have decreased and energy companies like RPU and Excel are buying back energy at a fair market rate. Customers using solar panels are getting about an $0.11 return on the energy produced.

Not only are utility companies offering incentives, there are also tax credits from the federal government that run through December of 2016. The tax credit amount is 30 percent. Roe says, “There are excellent grant programs for agricultural purposes and Solar Connection can help guide farmers through the grant process.”

Once the customer determines the type and size of modular unit they need, the panels are

Solar panels are becoming a common source of energy. Photos courtesy of Solar Connection.

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Power of the sunSustaining our future with a clean energy resource

ordered from one of many solar power panel vendors. Roe says, “We work with vendors in the United States that create the solar panels. The price point has come down over the last five years and there are great companies in the states that have been

in business for a long while.” Once Solar Connection receives the panels, their installation crew begins the construction phase. This can take anywhere from three days or up to a week. It depends on the size of the unit and Mother Nature.

Roe says that most communities allow solar panel installation. Solar energy is becoming more popular, so many smaller communities are researching and implementing guidelines on residential solar units. “We do get inquiries from townhome owners, so we meet with their association to educate them and answer questions.”

Another key point is to notify the insurance company. “Let them know that you want to add solar panels to your homeowner’s insurance. They can check and make sure that you have limited liability coverage of least $300,000, which is the standard,” says Roe.

“A positive customer experience is important to Solar Connections. Each [solar] system is important for our future, so we try to empower people to create their own energy,” says Roe.

Nicole L. Czarnomski is a regular Radish contributor.

Agriculture can benefit widely from solar panels.

http://rochester.radishmagazine.com

Visit our new updated website!

21

Reduce or Eliminate Your Energy Bill With SolarHealthy Living Fair Live Demonstration

8:30 AM at the Main Stage

Solar EnergyDesign & Installation

3270 19th St. NW, Suite 205Rochester, MN 55901

(507) 292-8400www.solarconnectioninc.com

Call Today for a Free Solar Site Assessment!


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By Brian Todd

Mere moments from the Med City is a 2,700-acre oasis of trails, water

and woods that provides all the best parts of Minnesota in one neat package. In a valley between St. Charles and Altura along the river that bears its name sits Whitewater State Park.

A part of the Minnesota Department of Natural Resources, Whitewater is home to more than 50 mammal species, 250 kinds of birds throughout the year and is a fine example of the rare oak savannahs of the region. It is also home to some great amenities and activities that make it the perfect day-trip getaway for people in southeast Minnesota.

Different kind of fishingThe moving waters of the Whitewater

River have shaped the park through flooding, erosion and as a source of life for the plants and animals that make the park their home. But one group of species brings a unique opportunity to park visitors: brown, brook and rainbow trout. One of the park’s biggest draws is its weekly “I Can Fish” program that offers trout fishing every Sunday morning through Labor Day. “We provide all of the equipment and instructions and families bring their own

bait,” says Sara Holger, interpretive naturalist for Whitewater State Park. “This program is very successful as trout fishing is very different from lake fishing.”

In fact, trout fishing at Whitewater State Park draws plenty of fly fishermen to the park, with the middle branch of the Whitewater River listed on Trout Unlimited’s top 100 trout streams, Holger says. “We get fishermen from all over the country coming here to fish for trout,” she notes.

A valid Minnesota fishing license with a trout stamp is all you need to start pulling lunkers from moving water. While trout anglers can come equipped with waders and fly rods, the Sunday fishing program focuses on spin cast rods and reels with bait or spinners, Holger says. “We want to stress how simple and low cost trout fishing can be,” she says. “There are countless ways to catch trout and each person needs to find their own preference.”

A swim and a climbAnother great summer program at the park

is Nature Time at the Beach each weekday at 1 p.m. during June, July and August. The program allows visitors to explore the area around the beach and streams to see plants, insects and other wildlife in the area. Of course, the beach also offers a great place to take a refreshing and natural dip in the water. In fact, Holger says, swimming is one of the top day-use activities of the park.

outdoors

Family summer campWhitewater State Park offers getaway in Rochester’s back

Insect collecting at Whitewater State Park. Submitted photo.

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Family summer campWhitewater State Park offers getaway in Rochester’s back

If you’d rather walk than dog-paddle, there are plenty of hiking trails, ranging from the flatter Valley Trail and Trout Run Trail to the more vertical treks that take hikers to Coyote Point and Chimney Rock overlooks. “The flatter trails such as the Valley Trail and Trout Run Trail get less traffic but offer just as beautiful scenery from a different angle,” Holger said.

Daily programs also include the Fossil Field Trip program and Bird Banding demonstrations, which are run by Greg Munson, a former director at Quarry Hill Nature Center in Rochester. “After banding the birds and talking about their various adaptations and habitat needs, he allows audience participants to release them,” Holger says.

“It’s a very powerful experience for participants.”

Stay the nightOf course, the park is also a campground featuring 104 drive-in

campsites, 47 with electricity. Reserved campsites book up pretty quickly in the summer, Holger says. But there are some first-come, first-served sites available throughout the summer. “But those also fill up very quickly,” she notes.

Staying for a few nights at Whitewater State Park is worth it. In addition to the park, visitors can explore the greater Whitewater Wildlife Management Area, a 27,000-acre expanse that surrounds the park. “The WMA is managed primarily for fishing, hunting and trapping but is also open for other recreation opportunities such as hiking, nature photography and wildlife viewing.”

From the daily programs to wildlife ranging from wild turkeys to bald eagles, the rugged yet accessible park is a world away from Rochester even though it’s only about half an hour by car. “When I ask families who are camping here why they chose Whitewater State Park, they often respond that they variety of naturalist program offerings attracted them,” Holger says. “It’s like summer camp for the whole family.”

Brian Todd writes the Greenspace column in the Post-Bulletin.

For more information or to see about reserving a campsite, visit the Whitewater State Park website at

www.dnr.state.mn.us/state_parks/whitewater/index.html

A Goldfinch is set for release. Submitted photo.

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Your keys are waiting!Find your dream home at...

homes.postbulletin.com

your local real estate resource


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27842 141st Ave. Spring Valley, MN 55975 507-378-4252

earthdancefarm.net

Healthy Living Fair SpecialFairgoers receive a $25 discount on memberships!Earth Dance Farm delivers fresh, local, chemical free food to your neighborhood. If you are looking for 60+ vegetables and herbs plus fruits, berries, honey & eggs -- look no further!

Come visit us at the fair for this great offer!

Fueling your body & mind!

Rochester AreaCouncil PTA

Learning about Healthy Livingis fun for the

WHOLE FAMILY!Visit us at the Healthy Living Fair for Children’s Activities

on Healthy Choices forEating and Physical Activity.

Give-Aways too!

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3 ways our newest location will make you smile:

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PAINT • WALL COVERINGS • WINDOW TREATMENTS

STRUVE’S PAINT & DECORATING501 North Broadway • Rochester, MN • 507-282-2660Mon.-Thurs. 7:00-6:00 • Fri. 7:30-5:30 Sat. 8:00-3:00

Healthy Living Fair Live Demonstration

9:30am at Main StageLearn an easy technique using

Cottage Paint to refinish old and worn furniture and cabinets

Additional techniques will be demonstrated at the Struve’s booth

throughout the fair

Proud Sponsor of this year’s Makers Market Tent

Seeing a bumper crop of large berries!

MiracleStrawberry Farm

Hours: Sun-Fri 8am-7pm(Closed Saturday)

Opening mid June 2015507-884-7247

3 miles northeast of Dodge CenterWatch for signs

You pick or we pick 2.7 acres

For more information please visit our website

Miraclestrawberryfarm.com60687 205th Ave., Dodge Center


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By Allison Roe

With new information coming out all the time about foods and healthy diets, it

can feel overwhelming to try to keep up with all the changes on what’s good and what’s bad and how much or how little of something you should or should not have. It’s confusing just thinking about it.

One constant, however, is protein. While animal products are touted for their protein content, almost everything we eat contains protein of some kind. For those who partake in a vegetarian or vegan lifestyle, getting enough protein can be a big concern. Thankfully, just by being aware of what you eat and eating a variety of foods, most people consume enough protein without really realizing it.

Sue Lofgren, a registered dietician at Olmsted Medical Center, shares more about protein, what it is, where to find it and has even put together a sample menu of how to get over 60 grams of protein on a vegetarian diet. Pay attention, because some of what she says may surprise you!

How much protein should we consume daily?The recommended daily allowance for protein is 56 grams per day for adult men and 46 grams per day for adult women. All foods except fruit and fat contain protein. If you eat a variety of foods throughout the day you will likely get enough protein. Athletes (strength, speed and endurance) need more protein; however they can usually get enough protein through diet alone without the use of supplements.

What are some sources of protein not derived from animals?Soy products (tempeh and tofu), beans (such as lima, kidney, baked, garbanzo, white, navy, great northern, soybeans), peas, lentils, peanuts, grains, nuts and nut butters (such as cashews, walnuts, pistachios, almonds), seeds and seed butters and vegetables all contain protein.

What should you look for when deciding what types of protein to use?Plant-based proteins except soybeans and some grains are “incomplete proteins” because they lack one or more of the nine essential amino acids that make up complete protein. Eating a variety of protein sources throughout the day will ensure you get all nine essential amino acids.

How effective/safe are protein powders in your daily diet as a protein supplement?A balanced diet is the best way to get the nutrients and energy your body needs. Before using a supplement, talk with your healthcare provider. You should get your nutrients from foods first. You will also need adequate sleep and regular exercise to have good energy levels. Dietary supplements are regulated differently than conventional food and drugs so you need to be very careful when choosing supplements if you do choose to use them.

Consuming too much of any one nutrient may be a serious health threat. Consult a registered

dietitian who will help you evaluate your current diet before starting any supplement regimen.

So what is the takeaway from all of this? It is incredibly important to pay attention to the foods you eat. By maintaining a varied diet, even one without animal products, you can eat enough protein to keep you healthy, even if you are an athlete.

If you have concerns that you aren’t consuming enough protein, or any other nutrient for that matter, make an appointment to talk with a dietician. They can help you identify what nutrients you might be lacking and suggest ways to incorporate them into your diet.

Allison Roe is the editor of Radish.

eating well

Protein, plant-styleHow to get your protein from plants, not animals

Sue Lofgren has put together a sample menu that will give you over 60 grams of protein just in one day, all from non-animal-derived products.

Breakfast Fresh fruit Steel cut oats with walnuts, honey and cinnamon (7g protein) Soy milk, 8 ounces (6g protein)

Snack 23 almonds (1 ounce) - (6g protein) 1 slice soy cheese (3g protein) Wheat Thins (2g protein for 16)

Lunch 2 slices whole wheat bread with 2 Tbsp. peanut butter with filling of choice (banana, honey, raspberry preserves etc.) (14 g protein) Vegetarian baked beans ½ cup (6g protein) or a vegetarian bean soup (approximately 6-12g protein) Tossed salad

Evening meal Veggie stir-fry with soy-based stir fry sauce with 2 ounces tofu, 1+ cup veggies and 1 cup brown rice (19g protein) Fresh fruit

Snack Blue corn tortilla chips 1 ounce (2g protein) Black bean/corn salsa 2 Tbsp (2g protein) 2 ounces avocado (1g protein)

Thin

ksto

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Pho

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Marketplaceradish

2048 Superior Dr NW, Suite 500, Rochester 55901

SICK & TIRED OF BEING SICK & TIRED?Call For Your Health Check Today!

50% OFFNutrition Consult and Report of Findings

(a $60 value!)Expires June 30, 2015

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Experience the Beauty

Aspelund Peony Gardens now open for the season.

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Deah Kinion, L. Ac. Licensed by MN Board of Medical Practice (507) 990-3299 www.Abundant-Chi.com

MantorvilleFarmers & Artisans

MarketTuesdays 11 AM-5 PMMay through October

Riverside Park

For more infocall 507-635-5554

or visitwww.mantorvilletourism.com/events

Sekapp Orchard507-282-4544

Open 9 am – 6 pm1 mile East of Recycling Center

on Cty. Rd. 9,Rochester

Mid June - Pick your own strawberriesAug. - Fresh veggies - Fresh sweet cornMid Aug. - Pick your own apples - Wagon rides - Bags & bushels of picked

applesOct. - Pumpkins - Wagon rides - DecorationsNov. - Christmas Trees

Mark Your CalendarLocal Honey

from the bees at Seekap

See UsAt The

Farmers Market


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green living

Green up your rideOptions abound for more sustainable ways to drive

Car shopping can be a daunting experience especially when searching for a green option. Thankfully there are plenty of options to choose from.

Each year, the American Council for an Energy Efficient Economy (ACEEE) issues their environmental rating for vehicles.

This year, the ACEEE’s list of the most environmentally gracious rides on the road is again packed with small and/or alternate-fuel cars, with six of the top 12 being plug-in models. Unfortunately, a few of them – including the ForTwo Electric Drive, Chevrolet Spark EV and the Fiat 500e – are available only in limited areas, typically California (where major automakers are required to offer at least one zero-emissions model) and perhaps a handful of other states that are considered major EV/alt-fuel markets.

“As the electric vehicle market continues to develop, we’re seeing a number of different options from a variety of automakers, including several from American manufacturers,” says ACEEE lead vehicle analyst Shruti Vaidyanathan.

Owning an electric vehicle (EV) isn’t for everyone, however. For starters, one must have access to an electric outlet to charge the battery pack for between four and eight (or more) hours at a stretch, which usually limits their use to homeowners or those fortunate enough to have charging stations in their apartment or office garages. Charging can take eight hours or more with standard 110-volt service; a quicker, though costlier, alternative would be to have a dedicated 240-volt power line installed.

At that, EVs suffer from a limited operating range, which is typically less than 100 miles on a charge and can run even shorter depending on temperature, vehicle speed and other factors.

However, with each passing year, new models of EVs are becoming more and more an option for a wider range of the public.

Update your current car

What if you’re not in the market for a new car but want to green-up your current vehicle? Don’t despair, there are steps you can take to reduce your environmental impact.

“Basic vehicle maintenance, as well as a few helpful driving tricks, can go a long way toward protecting the environment, extending vehicle life and improving fuel economy,” said Rich White, executive director, Car Care Council.

The experts with the Car Care Council suggest these easy ways to turn your car into a mean, green driving machine – for your wallet and the environment.

•Hang onto your current vehicle and limit the number of new cars you buy over the course of a lifetime. Extending vehicle life is as simple as taking care of your vehicle properly. You’ll gain years of reliable service without monthly car payments and higher insurance rates.

• Followavehicleserviceschedule including fuel-saving steps like keeping tires properly inflated, replacing air filters regularly and using the correct motor oil. Routine maintenance helps reduce emissions and fuel consumption, saving money at the pump.

•Recycleorproperlydisposemotor oil, tires, batteries, fluids and other vehicle components to help protect the planet when performing vehicle maintenance or repairs.

•Drivegreen and recognize that how you drive has a lot to do with fuel economy. Avoid sudden starts and stops and go the speed limit. Jerky and aggressive driving decreases your miles per gallon (MPG) and increases wear and tear on your vehicle. Minimize unnecessary miles by combining errands in one trip.

•Performneededmaintenance. Providing general maintenance and having clean air filters will help your car pollute less and burn less gas. With a proper tune-up, you can save four percent on the cost of gas and up to 40 percent by replacing a faulty oxygen sensor. Simply changing the car’s air filter can improve vehicle performance.

•Lightentheload by getting the junk out of the trunk and the excessive things out of your car. Extra items weigh the vehicle down and cause an increase in gas usage. Of course, emergency items such as a spare tire, flashlight and a first-aid kit should always have a place inside your car.

•Checkyourvehicle’sgascap and avoid unnecessary fill-ups. Loose, damaged or missing gas caps cause millions of gallons of gas to evaporate into the air every year. Topping off your gas tank when filling up your car can also release harmful vapors into the environment.

So whether you’re in the market for a new ride or simply want to update your current one, there are plenty of ways you can lessen your environmental impact and drive green.

Content from CTW Features and Family Features.

Submitted photo.

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radish - june 2015, healthy living fair edition

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