Monthly Archives: May 2015

Walking for Bone Health: South Georgia Edition

SG Reed Bingham MarkerWhen our post, Walk Georgia for Better Bone Health hit the blog, I got an email from Commissioner Susan Whiddon.  She asked, “Are you still taking trail suggestions?  We need some information on the website about South Georgia.”

I wrote back, “You’re right.  We do need some information on the website about South Georgia.  Whatcha got?”

My knowledge of anything south of I-20 is sketchy at best.  I grew up in Gainesville, Georgia and have traveled all over the North Georgia Mountains from Cloudland Canyon to Rabun Bald.  Now I live in Marietta and know my way around the Metro Atlanta area pretty well.  Unfortunately, most of my traveling in South Georgia has been on I-75.  We try to venture out a little on our way back and forth to Florida, but we rarely stray far from the interstate.  Fortunately, Susan was kind enough to fill in the gaps for me.

As you know by now, May is National Osteoporosis Month, and the Georgia Commission on Women has been focusing our internet energy on awareness of risk factors and prevention strategies for this disease that affects 4.5 million women over age 50 nationwide.  Leading a healthy lifestyle that includes a diet rich in calcium and vitamin D is important, and regular weight bearing exercise like walking is key as well.  What follows are Susan’s suggestions for great places to walk down in her neck of the woods.

Reed Bingham State Park in Adel, Georgia comes highly recommended.  There are seven trails to choose from ranging from boardwalks over the bottomlands to treks through the surrounding forest.  One trail takes you to a high river bluff overlooking the Little River.  Wildlife abounds—gopher turtles, alligators, and vultures, oh my!—and it sounds like a great place to visit if birdwatching is your thing.  Susan is particularly fond of this park.  She says:

Reed Bingham is a favorite of mine.  It is so peaceful with the wooden boardwalks through the trails.  There is always something to see with the wild flowers growing along the trails, squirrels and rabbits scurrying by, and if you’re lucky a deer might cross your path. Don’t forget to look up now and then because you might spot an eagle sitting on a nest.  Reed Bingham is about 3 miles from my house.  I grew up camping there and boating on the lake.  It holds a lot of memories for me and my family.  Now my grandchildren enjoy camping and walking the trails.

 

Moultrie Trail, a.k.a. Tom “Babe” White Linear Park, is a more urban walking path, which runs 7.5 miles from downtown Moultrie to the Moultrie Municipal Airport.  The trail is an old CSX railroad bed, one of our many Rails-to-Trails paths in Georgia.  (Whoever came up with the idea to turn old railroad lines into recreational trails is a certified genius.)  Trailhead parking and access are available at multiple points along the route.

Moultrie Trail Map

Moultrie Trail Map

Providence Canyon just south of Columbus is an easy day trip for much of South Georgia.  The colorful sculpted canyon walls have earned it the nickname, “Georgia’s Little Grand Canyon.”  Beautiful rock formations and canyon walls that tower up to 150 feet above the wet, sandy canyon floor make for a lovely walk on a pretty Georgia afternoon.  Trails throughout the canyon explore both the rim and the canyon floor.

Susan’s last suggestion is definitely on my personal bucket list.  Cumberland Island is one of those places that ignites the imagination.  With moss-draped live oaks, the ruins of Dungeness Mansion, herds of wild horses, and breath-taking scenery, what more could you ask for?  To get to Cumberland Island, which is off the Atlantic coast, you catch the ferry leaving several times a day from St. Mary’s, Georgia.  The National Park Service manages the island, and it has over 50 miles of hiking trails through maritime forests, wetlands, historic districts, marshes, and, of course, beaches.  The only lodging accommodations are campsites, which make it a great weekend destination.

Commissioner Susan Whiddon (right) and her cousin, Judy Plymel, on the Moultrie Trail

Commissioner Susan Whiddon (right) and her cousin, Judy Plymel, on the Moultrie Trail

No matter where you live in Georgia, from Tennessee to the Florida line, there are plenty of places to get out and enjoy a walk.  What are your favorite trails where you live?

As we wrap up our blog series on osteoporosis, please keep in mind that it is never too early to take steps to prevent this disease.  Adopt a healthy lifestyle now to protect your bones later, and explore our great state along the way.

 

Karla Jacobs is a member of the Georgia Commission on Women.  She lives in Marietta with her husband, two kids, a dog, and some fish.  After today, she is committed to getting off the interstate and seeing more of South Georgia.

Susan Whiddon is a member of the Georgia Commission on Women.  A retired teacher, Susan and her husband, David, live on a small farm near Norman Park with two Labrador Retrievers and a Boykin Spaniel.  She kindly provided the photographs for this post.

Osteoporosis Affects Men Too

May is National Osteoporosis Month.  Take steps now to improve bone health for yourself and your family.

Think osteoporosis is just a woman’s disease?  Actually, it is not.  In the United States, one in four men over age 50 will fracture a bone because of this disease.  When it comes to men’s health, prostate cancer gets a lot of press, so it was surprising to me to learn that bone fractures from osteoporosis are more common in older men than prostate cancer.

Because more women are diagnosed with osteoporosis than men are, men are not routinely tested for the disease, even after a fracture.  In fact, according to the Wall Street Journal, women over 50 are three times as likely as men to be tested for osteoporosis following a wrist fracture, a common early sign of osteoporosis.  Untreated osteoporosis in men can have devastating consequences, as men are twice as likely as women are to die in the year following a hip fracture.

Risk factors for men include the same lifestyle habits that put women at risk—smoking, a diet low in calcium and vitamin D, little exercise, and too much alcohol.  Some medications such as steroids affect bone density, and any chronic conditions that affect hormone levels, particularly testosterone, put men at risk as well.

As women, we are often the first line of defense in protecting the health of the men in our lives.  If your husband is anything like mine, he does not remember to go to the doctor unless I make the appointment for him.  Encourage your fathers, grandfathers, husbands, and brothers to follow our “8 Steps to Bone Health” and ask for a bone density screening, especially after a fracture.  Better yet, protect your bone health at the same time by adopting healthier lifestyle changes together.

 

Karla Jacobs is a member of the Georgia Commission on Women.  She lives in Marietta with her husband, two kids, a dog, and some fish.

Walk Georgia for Better Bone Health

May is National Osteoporosis Month.  Take steps now to improve bone health for yourself and your family.

Lace up those shoes, and let’s take a walk!

KMBP SignWalking offers excellent health benefits from muscle tone to cardiovascular strength, but for our purposes during National Osteoporosis Month, walking is a great way to protect your bones from osteoporosis, a disease that affects 4.5 million women over the age of 50 nationwide.  Weight-bearing exercise like walking, along with a diet rich in calcium and vitamin D, strengthens bones and helps to prevent osteoporosis.

From the mountains to the coast, Georgia is blessed with a bounty of interesting and beautiful places to walk.  We have mountain hikes, Rails to Trails paths, and historic sites to meet every interest and fitness level.  I asked a few commissioners to share with you their favorite walking paths near their hometowns.

Young spike at Kennesaw Mountain Battlefield Park

Young spike at Kennesaw Mountain Battlefield Park

In the Rome, Georgia area, Commissioner Sharon Baker recommends the Berry College campus and Ridge Ferry Park.  The college sits on 26,000 acres of wooded land that is teeming with wildlife.  If you go early in the morning or late in the afternoon, the fields will be covered over in deer.  The Berry College campus has designated walking, biking, and horse riding trails, so you will want to check out their online maps to find the right spots.  Ridge Ferry Park has tons of amenities including pavilions and playgrounds but also paved and natural walking trails.  It would be a great place to meet friends for a walk.

Commissioner Mia Rice enjoys the Chattahoochee RiverWalk in Columbus, Georgia.  This beautiful 22-mile paved trail hugs the Chattahoochee River bank and runs from Lake Oliver through Columbus to Fort Benning.  It is a favorite of hikers, bikers, strollers, and dog walkers.  Rafting parties float by while you take in the river scenery, and it is entertaining to watch them navigate the rapids.

Illinois Monument - Kennesaw Mountain Battlefield Park

Illinois Monument – Kennesaw Mountain Battlefield Park

I am partial to the Kennesaw Mountain National Battlefield Park, which is practically in my back yard.  It is an oasis in the midst of urban sprawl, and once you leave the parking areas, the trails feel as secluded as the trails in other, more remote national parks around the country.  There are sections of relatively flat loop trails on the Cheatham Hill side of the park, but the views of the Atlanta skyline from the top of Kennesaw Mountain are well worth the trek up.  On a clear day, you can see all the way to Stone Mountain, another fun hiking destination in Metro Atlanta.

Although I usually bike it instead of walk it, the Silver Comet Trail is a favorite of residents in Cobb, Paulding, and Polk counties as well as others on the west side of Atlanta looking for a nice place to walk.  A paved path that follows a former railroad line, the Silver Comet runs from Smyrna all the way to Alabama where it joins up with the 33-mile Chief Ladiga Trail.  The many parking lots along the trail make it easy to team up with a friend and two cars for an easy point-to-point hike.

When it comes to the coast, Savannah is my favorite walking city.  Not technically a trail, the city is still a great place to get some exercise, and I love to spend a weekend strolling through the squares and parks and browsing the antique shops.  The live oaks draped with Spanish moss create an atmosphere that is very southern, gothic, and romantic.  It is no surprise that ghost tours abound.  James Oglethorpe, founder of the Colony of Georgia, was brilliant in his urban planning way back in 1733, and now, almost 300 years later, we can still enjoy his vision of the ideal city.  If you go to Savannah, make sure your walk includes Forsyth Park.  The fountain alone is spectacular.Fire Pink KMBP

As spring turns into summer in the Peach State, head outside and enjoy the beautiful scenery of our lovely state.  Your bones will reap the benefit.  To find a trail near you, visit TrailLink, Triple Blaze, or Georgia State Parks.

What is your favorite Georgia trail?

 

Karla Jacobs is a member of the Georgia Commission on Women.  She lives in Marietta with her husband, two kids, a dog, and some fish.

 

Sweeten the Pot with Strawberry Preserves

A true Southern woman knows that one can catch more flies with honey than with vinegar.  Nellie Duke is a true Southern woman.

Commissioner Nellie Duke

Commissioner Nellie Duke

Miss Nellie has been the chair of the Georgia Commission on Women since 1994, and her sweet encouragement comes in the form of homemade jelly.  Meeting days find her roaming the halls of the Capitol with a box of sparkly glass half-pint Ball jars filled with the sweet, sticky, yummy goodness of Nellie’s Jellies.  If you are lucky, you get to browse through the box to find your favorite flavor to take home.  If you are really lucky, like the Capitol guards who help her park her car, you get first dibs on the offerings.

April and May are strawberry season in Georgia, and I cannot think of a better way to preserve the taste of spring sunshine than in a jar of homemade strawberry preserves.  Miss Nellie has kindly agreed to share her strawberry preserves recipe with our readers so others can enjoy a coveted jar of their own.

Straight from the kitchen of Miss Nellie:

Some of the sweets [Nellies Jellies] are jellies, but others are jams, preserves or apple butter! Strawberry is PRESERVES!

Here is how I do it!

Nellie’s Jellies Strawberry Preserves

3 Quarts Strawberries
13 cups Pure Cane Sugar
1 1/2 Tablespoons pure, 100% fruit pectin (Surejell, Certo etc. may be used if necessary, but see their directions as to amount)

First, you must prepare jars and lids as directed below.Nellies Jellies 1

Remove lids, place in pan of water, and boil for a few minutes. Turn off heat, drain. Place lids aside until preserves are ready to fill in jars, preferably the 8-ounce size. To prepare jars, if you have the equipment, sterilize as directed, drain dry, then fill with preserves and screw lids on tightly. I also turn them upside down while very hot, which aids in sealing successfully. Turn up after cooling at least 15 minutes.

For Preserves:

Remove stems and wash berries. Drain. Cut into halves, or quarters, if large. Place in large, heavy pan so they are not crowded when sugar is added. They have to boil and need extra space. Add sugar and stir until well mixed. Bring to a boil over medium high heat, stirring constantly. (This is very important with strawberries, for they have a tendency to boil over! If you don’t believe this, ask Bette Rose Bowers about the “Jam Session” we had at her farm some years ago.) Cook until berries are soft and somewhat transparent.  (Usually 15-25 minutes depending upon the berries, which, like people, are often different!)  You can tell that they are ready when the liquid “clumps” off the spoon when you stir. If nobody is looking, take a spoon, steal a bite, and decide when it is ready to take up!

I use a soup ladle to pour into prepared jars, screw on tops, invert, and let stand 15 minutes or more to cool. Inverting while hot, or turning upside down, allows the top to seal better. Put labels on jars and store up to two years. (You probably will not have any left that long, but it will be edible even longer if you do!)

ENJOY!

For more information on making jams, jellies, and preserves visit the University of Georgia National Center for Home Food Preservation.

 

Karla Jacobs is a member of the Georgia Commission on Women.  She lives in Marietta with her husband, two kids, a dog, and some fish.  She likes her wheat toast medium brown with a generous dollop of Miss Nellie’s Raspberry Moonshine Jelly.

Governor Deal Signs Safe Harbor/Rachel’s Law

May 5, 2015 continued the celebration of the 2015 Georgia General Assembly “Year of the Child” with Gov. Deal’s signature on SB 8 and SR 7, otherwise known as the Safe Harbor/Rachel’s Law.  Thank you and congratulations to Sen. Renee Untermann, Rep. Andy Welsh, and Rep. Chuck Efstration for your relentless support in bringing Georgia to this day.  Congratulations also to Georgia Cares, Street Grace, youthSpark, and Wellspring Living for your success in advocating for victims.  Your work to repair the lives of Georgia’s victims of Domestic Minor Sex Trafficking is inspiring.  We thank you, and Georgia’s children thank you!

 

8 Steps to Bone Health

May is National Osteoporosis Month.  Take steps now to improve bone health for yourself and your family.

Commissioners Nellie Duke and Sharon Baker as "Calendar Girls" promoting osteoporosis awareness.

Commissioners Nellie Duke and Sharon Baker as “Calendar Girls” promoting osteoporosis awareness.

In 2004, the Surgeon General declared osteoporosis to be epidemic in the United States, affecting 4.5 million women over the age of 50 nationwide.  In Georgia, osteoporosis causes 75 fractures every day and costs $1 million per day in medical expenses.

The first sign of osteoporosis is often a fracture.  Sometimes the fracture is caused by trauma, such as a fall.  However, when the disease is severe, the bone becomes so fragile it breaks and causes the fall.  Osteoporosis is called a “silent disease” because frequently, there are no early symptoms.

The Georgia Commission on Women launched the Georgia Osteoporosis Initiative to raise awareness about osteoporosis and to encourage women to be tested and learn about their individual risk.  Bone density screening is the test most often used to diagnose osteoporosis and monitor treatment.

Women most at risk for osteoporosis are those who have low body weight, smoke, or take steroid medications. Early menopause, cessation of menses before the age of 40, is a major risk factor because the levels of estrogen, a bone-protecting hormone, decline.  A family history that includes fractures, particularly of the hip, is also a factor.

Here are eight steps you can take to prevent osteoporosis:

1.  Do at least 30 minutes of moderate physical activity every day. Weight bearing exercise in particular strengthens bone.  Walk with a friend.  Work in the garden.  Take the stairs instead of the elevator.

2.  Strength and balance training will help strengthen your muscles and prevent falls. Convince a friend to try a yoga or a T’ai Chi class with you.  Both are fantastic ways to tone muscles and improve balance.

3.  Protect yourself from falls. Install handrails on stairs and grab bars in the bathtub.  Make sure all rugs have skid proof backing.  Get rid of clutter, and ensure you have proper lighting in all areas of your home—including a night light in the bathroom. If your doctor recommends a cane or walker, use it.

4.  Schedule a regular eye exam to check for problems that might affect visual acuity.

5.  If you have a fracture during middle age, ask your health care provider to order a bone density test.

6.  If you are 65 or older, bone density testing should be done to determine a baseline bone status.

7.  Get enough calcium and vitamin D in your diet. Eat dairy products and green vegetables such as broccoli. Ask to have a Vitamin D blood level done and take supplements as recommended by your health care provider.

8.  If you are diagnosed with osteoporosis, take your medications as ordered to prevent further bone loss.

Osteoporosis is preventable, but you must start now.  Maximum bone density is reached by the age of 30, so prevention must begin early.  Encourage your daughters and granddaughters from the time of birth to make deposits in their bone density bank by exercising and eating a balanced diet with plenty of calcium and vitamin D.

Ask to be screened if your health provider does not suggest this test.  The sooner osteoporosis is detected, the better the treatment outcomes will be.  Many medications are now available to help prevent further bone loss.

 

Sharon Baker is a member of the Georgia Commission on Women.  She is a Nurse Practitioner and expert on women’s health and osteoporosis.  She lives in Rome, GA.

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