Kitchen DivaWalk Your Way to Better Health

by ANGELA SHELF MEDEARIS AncientGreekphysicianHippocrates (knownas thefatherofWesternmedicine)oncesaid,“Walkingisman’sbestmedicine.”Whatarelativelysimpleandinexpensivepilltotaketomakesuchabigimpactonmaintainingandimprovingyourhealth. TheinspirationformyrenewedinterestinwalkingisSheriSimson,aka“ThePoleLady.”Polewalkingisanexercisewhereyouwalkwith twopoles that look likeskipoles.It’salow-impactexercisethatnotonlymakeswalkingmorebeneficial,itactuallytakeslesseffortandiseasieronthebody.Ihavejointpain,sowalkingisjustabouttheonlyexercisethatIcaneffectivelydo.WalkingwithSimson’sKeenfitWalkingPolesbooststhebenefitsofmyexercise.Itbasicallyturnsasimplewalkaroundtheblockintoanaerobictotalbodyworkout. Polewalkingisarhythmic,energizingformofexercisethatusesaspeciallydesignedpairofwalkingpolesthathelpsyou(with lesseffort)useyourentirebodyratherthanjustyourlowerbody.It’slikeskiingwithouttheskisorthesnow.Iliketocallit“Texasskiing”! Polewalkingoriginatedfromthesportofcross-coun-tryskiing.It’sbelievedtohavestartedaroundthe1930s,whenthecross-countryskicoachesofFinlandwerestrug-glingtokeeptheirathletesinpeakformduringtheoffsea-son.Itsoonbecamepopularwithnon-athletesoncetheydiscoveredthetotal-bodybenefitsandtheoverallfunofpolewalking,anditspreadthroughoutNorthernEurope.Polewalking,alsoknownasNordicwalking,hasonlyre-centlybeenseenhereinNorthAmerica--butitisheretostay! Youuse less than50percentofyourmajormuscleswhenwalkingwithoutpoles.Walkingwithfitnesspoles,youusemorethan90percentofyourmajormuscles.Thepoleshelptospreadyourweightout,lesseningtheloadwhenyourfeethitthegroundby26percent.Thismakesabigdifferenceforpeoplelikemewhohaveback,hip,knee, ankle or foot problems.Walking with poles alsonaturallyalignsyourspineandstrengthensyourcorewitheachstep--helpingyoutostandandsittaller.IusuallyloseapoundadaywhenIwalkusingtheKeenfitWalkingPoles. Youdon’thavetowalkasfarorworkashard.Walkingpoleshelptoincreaseyourcardioby20percentandyourcalorieburnbyupto48percentwithoutanyextraeffort.And30minutesofpolewalkingisequalto50minutesofregularwalking.It’soneofthemostbeneficialandre-wardingactivitiesthatyou’lleverdo. Studiesonwalkingandhealthhavedeterminedthatpa-tientswithkneearthritiswhowalkedthreetimesaweek“reducedtheirratesofpainanddisabilityby47percent.”Patientsathighriskfordiabeteswhowalkedandmadeotherhealthy lifestylechangesreduced their riskby58percent.Walkinghasbeenshowntoreduceanxiety,anditistheNo.1treatmentforimprovingsleep. Beforestartingyourwalk, trydrinkingacaffeinateddrink.Arecentstudyfoundthatnotonlycancaffeinewakeyouup--itcanalsoboostyourreactiveability(theabil-itytochangedirectionquickly).AccordingtoWomen’sHealth,justonecupcanoftenmakeadifferenceinyourquickness/alertness--somaybeyoushouldmeetfriendsforcoffeebeforeyourpolewalkratherthanafter. Ifyoupreferacooldrinkbeforeworkingout,trymyrecipeforGreekIcedCoffee.Itprovidescaffeine,antioxi-dants,alittleboostofcalciumandprotein.Thenewyearbringsanewopportunitytotakechargeofyourhealth.Happypolewalking! (AdditionalinformationprovidedbyJanetHackert,Nu-tritionandHealthEducationSpecialist,HarrisonCounty,UniversityofMissouriExtension.FormoreinformationaboutKeenfitPoleWalking,goto:www.walkingpolesfit-ness.comandkeenfit@keenfit.com.)

GREEK ICED COFFEE 2teaspoonsinstantcoffee 1-2teaspoonssugar 2icecubes 1/4cupcoldwater 1/3cupchilledmilk Placeinstantcoffee,sugar,icecubesandwaterinajarwithatight-fittinglid;shakevigorouslyfor30seconds,oruntilfrothy.Stirinmilk.Makes1serving.

*** Angela Shelf Medearis is an award-winning chil-dren’sauthor,culinaryhistorianandauthorofsevencookbooks.Hernewcookbookis“TheKitchenDiva’sDiabeticCookbook.”Herwebsiteiswww.divapro.com.Toseehow-tovideos,recipesandmuch,muchmore,LikeAngela Shelf Medearis, The Kitchen Diva!, onFacebook and go to Hulu.com. Recipes may not bereprintedwithoutpermissionfromAngelaShelfMed-earis.(c) 2013 King Features Synd., Inc., and Angela Shelf Medearis

The Estill County Tribune, January 8, 2014, Page 9

Community NewsMail announcements to The Estill Tribune,6135 Winchester Road, Irvine, KY 40336

Call (606) 723-5012; Fax to (606) 723-2743;or E-mail it to <News@EstillTribune.Com>

River GrillRader’s 5 S. Irvine Road

Irvine, Kentucky

Under the Irvine Bridge Chris Rader, Owner

“The Only Floating Restaurant in Ky.”Now Open 6am For Breakfast!(606) 723-6439

Try OurSunday Buffet!

Twin City Kruzerz CarClub will be holding theirmonthlymeetingonthefirstMondayofeachmonthatIr-vineCityHallat7:00p.m.Ifthemeetingfallsonaholidayitwillbeheldthefollowing

day(Tuesday). All members and anyonewishing to join the club arewelcome. If you have anyquestions please call LoydFlynn at 723-6776, or Ken-nethTiptonat723-7554.

First Monday of the Month

Twin City Kruzerz Car Club

Deb’s Clothing & More100 River Drive ● 723-3333Under New Ownership Formerly Aaha Closet

New & Used ClothingSizes Babies to AdultName Brands including

American Eagle& AeropostleHours: 10-5

Monday - SaturdayClosed Sunday

On Monday, January 13,2014, the Estill County Ex-tensionHomemakersandtheEstill County CooperativeExtension Service will co-hosta“NourishYourBrain”Workshop at 1:00 p.m. attheExtensionOffice. GinaNoe, Madison County FCS

ExtensionAgent will be thepresenter. The lesson willinclude brain exercises, tipson building your memoryandsamplesofbrainhealthyfoods. Join us for this free,funandinformativeclassbycalling 723-4557 to pre-reg-ister.

Monday, January 13th @ 1:00pm

“Nourish Your Brain” Workshop

Thursday, January 9, re-hearsals begin for Spring Se-mester! The Estill Chorus isopentoanysingerwhodesiresa high level of choral experi-ence. There is no audition. Rehearsals are held Thurs-day evenings from 7:00 to

8:30 at Irvine First Chris-tian in the Fellowship Hall.The chorus especially is inneed of more men, and HighSchoolers are also welcome. Please,joinus.Formorein-formation,e-mail<estillchorus@gmail.com>.

Thursday, January 9th @ 7:00pm

Estill Chorus Spring Rehearsals

TheEstillArtsCouncilwillmeetattheEstillCountyLi-brary on Tuesday, January21stat7:00p.m.Supportersofthearts,aswellasartisans,arewelcometojoinus.

EAC membership is $15single, $25 couple, and $50business. Ifschooliscancelledduetoinclementweather,themeet-ingiscancelled.

Tuesday, January 21st @ 7:00 p.m.

Estill Arts Council To Meet

Food Court ApplicationsFood Court applications for the 2014 Mountain Mushroom Festival are now available at Irvine City Hall located at 101 Chestnut St. Food vendors must carry vendor liability insurance. Application, fees and proof of liability insurance must be sub-mitted by deadline date of Friday, January 31, 2014 at 4:00 p.m. Mailed applications must be post-marked by the deadline date. No late entries will be accepted. The application fee is $150 per food booth space plus a $75.00 Early Departure/Closing fee if applicable. For more information, you may call Kim Williams at 723-4235. The 2014 festival dates are Saturday, April 26th & Sunday, April 27th.

EXTENSION NOTESFamily And Consumer Sciences

Monday, January 13th @ 1:00pmNourish Your Brain Workshop Aswegrowolder,we tend togrowwiserwitheachyear.Whileourknowledgecancontinuetoincrease,ourabilitytomakeconnectionsandprocessinformationcanslowwithage.Thegoodnews:ourdailyfoodandfitnesshabitscanmakeadifferenceintheagingprocess. In the“NourishYourBrain” lesson,wewillpracticesomeexercisestokeepourbrainssharpandlearnaboutfoodsthatwillhelptonourishourbrains.Whilewemaystillforgetwhywewalkedintoaroom,ormisplaceourkeys,thislessonwillhelpusavoidoratleastputoffmoreseriousproblemssuchasdementiaandAlzheimer’s. This lessonwillbepresentedbyGinaNoe,MadisonCountyFamilyandConsumerSciencesExtensionAgent,onMonday,January13th,at1:00p.m.attheEstillCountyExtensionService.finterestedinattendingthisfreework-shop,allyouneedtodoiscall723-4557topre-register. Educational programs of the Cooperative Extension Service serve all people regardless of race, color, sex, re-ligion, disability or national origin.

The Mountain MushroomFestival Committee will bemeeting Thursday, January 9at7:00p.m.atIrvineCityHall,101ChestnutStreet. Anyoneinterestedinassistingwiththefestivalmayattendthe

meeting.Volunteersareneededin areas suchas arts andcraftsbooths, office help, set-up, andregistration. Contact Irvine City Hall at723-2554 for further informa-tion.

Thursday, January 9th @ 7:00pm

Mt. Mushroom Festival Meeting

Would you like to becomeinvolved in Performance Art?AreyouinterestedinseeingTheMack Theater become a Wel-come/Community Center andMovieEnthusiastMuseum? Please attend theRiverCity

PlayerscommunitytheatergroupmeetingattheEstillCountyLi-braryonTuesday,January28that7:00p.m. We plan to fill 2014 withplays,creativeactivities,andfunfilledfundraisers.

Tuesday, January 28th @ 7:00pm

Community Theatre Group Meeting

RelayForLifeofEstillCoun-tywillmeetonTuesday,January14that6:30p.m.intheFellow-shipHallofSouthIrvineBaptistChurch. Ifyouareinterestedinform-ingateamorparticipatinginRe-

lay,pleaseattend.Teamscanbechurches,workteams,families,friends. Let’s all work together as acommunity in the fight againstcancer. If you have questions,callBecky723-5871.

Tuesday, January 14th @ 6:30pm

Estill County Relay For Life Meeting

FlushotsarenowavailableattheEstillCountyHealthDe-partment.Insurancesacceptedinclude Medicaid, Medicare

andHumana(stateemployees). Costforself-payis$25.00 Call 606-723-5181 formoreinformation.

Available Now

Flu Shots Are Now Available

Al-Anonisafellowshipofrelatives and friend of alco-holicswhobelievetheirliveshavebeenaffectedbysome-one’sdrinking. Itssinglepurposeistohelp

familiesandfriendsofalco-holics. Ifyouwouldbeinterestedinadaytimemeeting,pleasecontactAmandaWebb/WestCareat726-0385.

Daytime

Al-Anon Daytime Meetings

The Estill County HealthDepartment has FREE Tdapvaccinesavailableforanyone10yearsandolder. Tdap vaccinates against

Tetanus, Diphtheria and Per-tussis (Whooping Cough).Callorwalkinanyweek-daymorningforyourFREEvac-cine!723-5181

Available Now

FREE Tdap Vaccines At HD

TheEstillCountyAppala-chian Dulcimer Club meetseveryFridayfrom6to8p.m.attheFirstChristianChurch,MainStreet,Irvine

Anyone who plays anAppalachian Dulcimer oranyone who is interested inplaying one is welcome toattend.

Fridays, 6:00 to 8:00pm

Estill Appalachian Dulcimers

TheEstillCountycommunitywillhavealife-savingoppor-tunityatablooddrivesched-uledforSaturday,January11,2014,inIrvine Area residents are invitedtobelife-saversattheupcom-ing Kentucky Blood Centerblooddrivefrom8a.m.until1p.m.atFirstChristianChurchintheFellowshipHallat270MainStreet. Every donor will be en-teredtowina$200Visagiftcard! To schedule a donationor for more details, visit<kybloodcenter.org> or call800.775.2522. Blood donors must haveaphotoI.D.,be17-years-old(16 with parental consent),

weigh at least 110 pounds,beingeneralgoodhealthandmeetadditionalrequirements.Sixteen-year-olddonorsmusthave a signed parental per-mission slip, which can befoundatkybloodcenter.org. Kentucky Blood Center,the largest FDA regulatedblood bank in Kentucky, isa non-profit organizationdedicated toensuringasafe,adequatebloodsupplyforpa-tients at nearly70Kentuckyhospitalsandclinicsinmorethan60counties.KBCrelieson volunteers to donate 400pintsofbloodperdaytomeetarea patients’ needs. OverthelastyearKBCdistributednearly130,000bloodcompo-nents.

Saturday, January 11th @ 8am-1pm

Estill Community Blood Drive