Keeping it Healthy, Wealthy & Fun - Summer 2018

Billings Area News Group • June 21, 2018

Keeping it Healthy – 1

Health y Relaxe & d: Pg. 8 Elbow In Athlet juries in es: Pg. 4 Pick th e health right coach: Pg. 6

Summer 2018

A publication of the Yellowstone Newspaper Group

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2 – Keeping it Healthy

Billings Area News Group • June 21, 2018

Billings Clinic Among Top for Heart Attack Patients Billings Clinic has received the American College of Cardiology’s NCDR ACTION Registry Platinum Performance Achievement Award for 2018. Billings Clinic is one of only 203 hospitals nationwide, out of more than 1,000 in the ACTION Registry and more than 5,500 total in the U.S., to receive the honor.

for thousands of patients across the region.

The award recognizes Billings Clinic’s commitment and success in implementing a higher standard of care for heart attack patients and signifies that Billings Clinic has reached an aggressive goal of treating these patients to standard levels of care as outlined by the American College of Cardiology/American Heart Association clinical guidelines and recommendations.

According to the U.S. Office of Disease Prevention and Health Promotion, heart disease causes one in four deaths every year in America, making it the leading cause of death among men and women. There’s never a wrong time to start learning about and putting into place a heart-healthy lifestyle. A few ways to control and prevent risk of heart disease include:

“Billings Clinic has shown it is a leader in implementing standards of care and protocols for its patients,” said Deepak L. Bhatt, MD, MPH, FACC, Chair, ACTION Registry, in a news release.

Billings Clinic is also the only accredited Chest Pain Center with Primary PCI and Resuscitation in Montana and Wyoming.

This recognition, given by the American College of Cardiology, is based on rigorous onsite evaluations of staff’s ability to evaluate, diagnose and treat patients with chest pain or those who may be experiencing a heart attack. The accreditation includes the combined efforts of the entire cardiology department, the emergency department, the intensive care unit, the cardiovascular unit, MedFlight, regional partners, and other organizations.

At Billings Clinic – the largest health care system in Montana – that standard of care means helping to raise awareness and continuing to provide a year-round, complete heart care program

This robust program includes an experienced team of cardiologists, surgeons, technologists and more; cutting-edge technology and other resources to provide comprehensive diagnosis, treatment and rehabilitation to patients and their heart health.

• Watch your weight.

• Quit smoking and stay away from secondhand smoke.

• Control your cholesterol and blood pressure.

• If you drink alcohol, drink only in moderation.

• Get active and eat healthy.

More than 730,000 Americans suffer a heart attack each year, according to the U.S. Centers for Disease Control and Prevention, and the most common symptom is chest pain or discomfort.

A heart attack occurs when a blood clot in a coronary artery partially or completely blocks blood flow to the heart muscle. Percutaneous coronary intervention (PCI) is a non-surgical procedure to open narrowed or blocked coronary arteries using a balloon or a stent in order to relieve heart disease symptoms or reduced damage from a heart attack.

For more information on Billings Clinic and its heart care program, call (406) 238-2000 or visit www.billingsclinic.com/heart.

Billings Area News Group • June 21, 2018

Keeping it Healthy – 3

Reduce harmful VOCs at home Volatile organic compounds are emitted by a vast array of products. The Environmental Protection Agency warns that VOCs consist of gases discharged from solids or liquids that produce short- and longterm health effects.

VOCs are particularly troubling because their concentrations are consistently up to 10 times higher indoors than outdoors. Those who spend time inside of homes and businesses may be at risk from concentrated exposure to VOCs. Notable items that produce VOCs include treated woods, carpeting, building materials, paints, waxes, fabrics, and varnishes. Since people are constantly breathing in air, and whatever is circulating within it, it’s important for individuals to be conscious of these common offenders.

VOCs can be dangerous because they may cause everything from minor symptoms of headaches, nausea and stuffy noses to more serious conditions like nervous system problems and kidney and liver damage.

Some VOCs are known to cause cancer in humans, warns the EPA. To reduce exposure to VOCs, homeowners are advised to take the following steps.

• Read product labels carefully for warnings against VOCs. Whenever possible, select products that do not emit VOCs. • Invest in alternative products, such as all-natural cleaning solutions. Many people find that common and safe items like vinegar, citrus oils and baking soda

are as effective as chemical cleaners without the same harmful side effects.

• Use an air purifier in conjunction with HVAC systems. Purchase an air purifier that specifically filters out odors and VOCs, which can help people with chemical sensitivities.

• Rely on natural ventilation when using products that have strong odors or are suspected of emitting VOCs. This can be as easy as opening windows and doors or doing work outside.

• Use a shed rather than an attached garage to store gas cans, pesticides, paint thinners, and other odoriferous materials away from the home. Contact the municipal waste department to learn how to properly dispose of leftover chemical products.

• Rethink flooring materials to include carpeting that is low VOC or alternatives such as washable rugs or hard flooring.

• Don’t forget to fill a home with plenty of live plants.

A study from researchers at NASA found that certain indoor plants are effective at naturally purifying air.

• Exercise caution with dry-cleaned clothes.

Perchloroethylene is a chemical most widely used in dry cleaning. Air out dry-cleaned clothes before wearing them, particularly if they have strong chemical odors.

Volatile organic compounds can be excreted through various items. Individuals who educate themselves can greatly reduce their exposure to these harmful compounds.

4 – Keeping it Healthy

Billings Area News Group • June 21, 2018

Elbow Ligament Injuries in Athletes: Steven Klepps, MD Ortho Montana

Ulnar Collateral Ligament (UCL) Injuries This is known as the Tommy John ligament and has become much more commonly torn or at least more recognized over the last 20 years. Prior to this, it was really only recognized and treated in professional athletes. However, the injury is now increasingly diagnosed in high school, college, and minor league athletes. Although it is most commonly seen in baseball players especially pitchers, these are also seen in javelin throwers, quarterbacks, and other overhead throwers.

Patients can partially tear this ligament which is very common in the younger athlete and can be treated with time, rest, and rehab. Although it can take up to 4 months, most athletes will get better and return to play. However, in patients who have completely torn the ligament or fail conservative treatment, surgery is often required prior to return to sport.

This generally requires replacing the ligament with a graft from the forearm or knee and therefore takes over a year to completely recover, but most patients do well with the surgery.

There has been some recent literature to suggest that this ligament can be repaired with an ‘internal splint’ and not replaced in certain tear patterns which can lead to much a quicker recovery. We will see how the results turn out over the next few years to see which patients are best treated with repair vs. reconstruction.

Because the UCL is only necessary for throwing, depending on the timing, some athletes will also choose to not fix it and decide to end their career especially in the last year of college, legion ball, minor leagues, etc…, as it is a major surgery to undergo and subsequently rehab. Therefore, appropriate counseling is necessary for this injury before going straight to surgery.

Lateral Ulnar Collateral Ligament (LUCL) injuries

This ligament is on the opposite side of the elbow as the UCL. This ligament is injured more in traumatic injuries such as elbow dislocations and can be quite disabling. As opposed

to the UCL which primarily only affect throwing, the LUCL affects daily activity. Therefore, if it is torn and does not heal well, this often requires surgery similar to the Tommy John surgery in that the ligament is replaced with a tendon from the wrist or knee.

As stated, these often form in patients with an ELBOW DISLOCATION which is fairly rare as most elbow fracture when subjected to this type of trauma as stated above. As opposed to shoulder dislocations, most elbow dislocations, once reduced, do not continue to dislocate. Shoulders often need surgery to avoid further dislocations whereas elbows generally remain stable. Elbows when dislocated will tear the ligaments, but when reduced, the ligaments often heal on their own. So, after the dislocation, they are treated with early splinting and rehab. Unless there is a fracture, surgery is not felt necessary, and they generally do well. If there is a fracture, since surgery is going to be performed anyways to fix the fracture, often times, the ligament is repaired during the procedure. This is a unique situation. However, as stated, in most cases the ligaments are allowed to heal naturally and only if the patient has persistent pain do we consider ligament reconstruction which occurs in less than 10% of the cases.

Ulnar Nerve Injuries

The Ulnar nerve can often become symptomatic in athletes.

This is different than classic cubital tunnel syndrome where the nerve gets trapped in its tunnel and starts leading to weakness in the hand as well as numbness in the small and ring fingers.

This leads to constant compression, and therefore, often requires surgery to open the tunnel and free the nerve. In athletes, they often do not have a tunnel that is entrapping the nerve but rather have nerve irritation from either an overdeveloped triceps muscle or over activity during throwing.

As the triceps overdevelops, this can cause the nerve to start subluxing or sliding over the medial epicondyle which will irritate leading to numbness and tingling in the small and ring finger. This leads to similar symptoms as cubital tunnel syndrome, but because this is muscular in nature, these do respond better to conservative measures than classic cubital tunnel syndrome. However, if patients fail conservative treatment and surgery is felt necessary, this often requires moving the nerve away from the triceps muscle (transposition) and even sometimes removing a small amount of muscle.

Whereas in cubital tunnel syndrome, the tunnel can just be opened in some patients. Certainly, if the nerve if subluxing, surgery is generally required.

This nerve can also become symptomatic when the ulnar collateral ligament is damaged as the constant strain of the valgus instability while throwing can irritate the nerve and lead to ulnar nerve symptoms. So, it is important to evaluate for UCL injury especially in throwers prior to any consideration of nerve surgery only, as the surgery will fail if the UCL is damaged. This is best accomplished with an MRI.

Billings Area News Group • June 21, 2018

Keeping it Healthy – 5

Host a Better-for-You Barbecue (Family Features) A traditional backyard barbecue is typically filled with a wide array of tempting foods that make it hard to keep a healthy eating plan on track. With a few simple modifications to your menu, you can transform your grilling party into a spread of better-for-you foods you can still enjoy.

Get creative on the grill. An easy swap like chicken or pork instead of burgers and brats is an instant nutrition boost. Use wood chips or a marinade to create a main dish so tasty you’ll forget it’s a health-conscious choice.

Put produce front and center. There’s no time like summer to enjoy the bounty of the garden, so pile on the veggies in place of dense, calorie-laden sides. A crisp, refreshing salad, lightly seasoned veggies on the grill and even fresh raw veggies with a light yogurt dip can all be healthier additions to your barbecue menu.

Make apps amazing. A health-conscious meal doesn’t have to mean eliminating entire courses. Appetizers while you wait for the grill to heat are practically a requirement, after all. Instead of the typical rich, creamy dips, try a lighter approach, like these cracker canapes. Add a special touch with Crunchmaster crackers, which are gluten-free, non-GMO and full of flavor.

Made with wholesome ingredients from trusted sources and available in Sea Salt, Roasted Vegetable, Applewood Smoked BBQ and Aged White Cheddar flavors, these snacks are crafted to fit healthy lifestyles.

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4 watermelon wedges (1/2-inch thick slices, 4 inches wide at base) 16 Crunchmaster Multi-Grain Sea Salt Crackers 1 ⁄4 cup finely crumbled feta cheese 1 ⁄4 cup prepared balsamic reduction 2 tablespoons finely chopped fresh mint

Heat grill to medium-high; grease grate well. Grill watermelon wedges, turning once, 3-5 minutes, or until grill-marked on both sides. Cut each watermelon wedge into four smaller wedges.

Top each cracker with watermelon wedge and sprinkle with feta. Drizzle with balsamic reduction. Garnish with fresh mint.

Tip: Add finely chopped Kalamata olives for a tangy twist.

6 – Keeping it Healthy

Invest in your Health before it’s too late!

Pick the right health coach to get you on the right track to a better future and live the life you deserve!

You KNOW you need to lose weight, be better about exercising regularly, eat better and just take better care of yourself in general. You feel out of energy most or all of the time… if any or all of this sounds like you, you are one of 80% of the population in the U. S. that should improve their lifestyles.

In Montana in 2014, according to the Center for Disease Control, the economic burden of cardiovascular disease, cancer and diabetes alone was over $1.9 billion. Chronic diseases account for 70% of U.S. deaths and more than 75% of the nation’s $2.7 trillion in annual spending for medical care.

What should you do? Invest in a health coach, because the right health coaches will take it a step or two at a time and guide you to learn positive, long-term strategies and behaviors for losing and maintaining weight, managing stress, eating healthier and overall making improved decisions regarding your health.

You have to investigate a health coach before signing up for any sessions. Since there’s no federal regulation yet, anyone can claim to be a health coach. Do the research, look for credentials and experience like certifications or degrees that set the best ones apart from the rest and will provide you with the most-informed, credible experience possible with the best results. Check out the certification company. Did they just pay for it through the internet? You wouldn’t go to the dentist or doctor if they didn’t have the right credentials, right? Why jeopardize your health with someone off the street claiming to be a health coach?

Because health coaching is so new, insurance companies haven’t recognized the importance of early intervention before the appearance of chronic preventable diseases such as heart disease, several cancers, high blood pressure, Type 2 diabetes, stroke and obesity. There may be a few companies that offer wellness programs and flex dollars for wellness, but they’re hard to find.

Yet, consider how you invest in your car, home, and retirement account for the future. Shouldn’t you invest in your health, too?

Otherwise, you’ll be spending much more to try to regain your health in the future.

What should you expect with health coaching sessions? First, discovering what has been stopping you from making healthier choices. Then, the work and guidance begin with 2-3 small steps to try between each session, such as changing when and what you eat, starting an exercise plan, trying to get time for yourself and focusing on getting enough sleep. Inch by inch, life is a cinch.

Yard by yard, life is hard. Small hinges swing big doors!

Genetics loads the gun, but lifestyle pulls the trigger. Don’t become a victim of chronic disease. Improve your habits and improve your life. You deserve it! Contact a health coach today to get started.

Billings Area News Group • June 21, 2018

Did you know?

Working out close to bedtime may not be as detrimental to sleep as previously thought. In fact, some sleep experts are now saying that workout sessions — including those that occur late in the day — can be mutually beneficial for improving sleep duration and quality. In the past, researchers believed that exercise in the evening could increase heart rate, raise core body temperature and send stimulating hormones, such as cortisol and adrenaline, through the body, which could adversely affect sleep. However, recent findings say it’s not all that troublesome. A study in the Journal of Sleep Research found that people who exercised vigorously for 35 minutes before bed slept as well as they did on nights when they did not exercise. The National Sleep Foundation’s 2013 Sleep in America poll also showed that people who exercised reported they snoozed better than those who didn’t work out, and exercising closer to bedtime did not affect sleep quality. Dr. Stuart Quan, a professor of sleep medicine at Harvard Medical School, says the best workout time generally varies from person to person. Those who want to exercise at night can see how it impacts their sleep. If no problems occur, then nighttime workouts can continue. It’s also notable to point out that adrenaline and cortisol only take an hour to regulate and return to normal levels after vigorous activity. So slipping under the sheets an hour or two after a workout may be the best advice for nocturnal fitness fans.

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Billings Area News Group • June 21, 2018

Air conditioners without wasting energy Few people can make it through the dog days of summer without turning on their air conditioners. Men and women concerned about the environment and conserving energy may try to avoid using their air conditioners, but doing so on especially hot days can be challenging and potentially even deadly.

The Centers for Disease Control and Prevention estimates that roughly 600 people die from complications related to extreme heat each year. Heat stroke can result when a body overheats after prolonged exposure to or physical exertion in high temperatures. The Mayo Clinic notes that the condition is most common in summer and that a lack of air conditioning during periods of sustained hot weather is a risk for heat stroke.

Conserving energy during summer is a noble pursuit, but people should not jeopardize their health in an effort to conserve energy. Air conditioners might not be the most eco-friendly appliances, but there are ways to run them without wasting energy.

• Use a window unit or zoned system overnight. The U.S. Department of Energy notes that central air conditioners are more efficient than room air conditioners, which are typically installed in windows. But central air conditioning systems that are not zoned may be cooling empty rooms overnight. Apartment dwellers may find window units less wasteful, while homeowners who can afford to install zoned air conditioning systems may rest easier knowing they are only paying to cool certain parts of their homes overnight.

Zoned systems come equipped with programmable thermostats that homeowners can adjust when they go to bed, ensuring they won’t be cooling empty living rooms and basements overnight.

• Have units serviced before summer begins. Well-maintained central air conditioners will work more efficiently. Routine maintenance of air conditioning systems will ensure that systems aren’t working harder, and therefore consuming more energy, than necessary to cool a home.

• Let fans and air conditioners work together. The DOE notes that using fans and air conditioners simultaneously is an effective way to circulate cool air throughout a home. By running both fans and air conditioners at the same, the air conditioners won’t have to be run as long or as hard as they would if no fans were turned on.

• Conserve energy in other ways. Because the dangers of heat stroke and heat exhaustion are so considerable, men and women should never keep their air conditioners off on hot days simply to conserve energy. Finding safer alternatives to conserving energy on hot days can be just as effective and won’t put consumers’ health at risk.

Unplug appliances that are not being used and prepare cold dinners so ovens that can make home interiors feel hotter won’t need to be turned on. In addition, take advantage of the longer daylight hours in summer and keep lights off until the sun goes down. These are safe ways to conserve energy on hot days.

Air conditioners can keep people safe during summer, and there are ways to use them and still conserve energy. men and women should never keep their air conditioners off on hot days simply to conserve energy. Finding safer alternatives to conserving energy on hot days can be just as effective and won’t put consumers’ health at risk.

Unplug appliances that are not being used and prepare cold dinners so ovens that can make home interiors feel hotter won’t need to be turned on. In addition, take advantage of the longer daylight hours in summer and keep lights off until the sun goes down. These are safe ways to conserve energy on hot days.

Air conditioners can keep people safe during summer, and there are ways to use them and still conserve energy.

Keeping it Healthy – 7

8 – Keeping it Healthy

Billings Area News Group • June 21, 2018

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Billings Area News Group • June 21, 2018

Keeping it Healthy – 9

5 Ways to Step Up Date Night Without Breaking the Bank (Family Features) Most relationship experts agree that making time for date night is important, whether it’s the early days of a blossoming romance or decades into a comfortable marriage. Spending that valuable time together doesn’t have to be expensive as long as you take the time to make it special.

Plan your next date with these ideas for low-cost experiences with the one you love: Share time outdoors. Except in the most extreme conditions, there’s always something to do outside and most of those activities are either free or relatively inexpensive. Whether it’s taking a stroll hand-in-hand or planning a picnic at a scenic location, the exercise and fresh air can be good for your body and mind, for both you and your beloved.

Dine on a dime. Although the days of a nickel burger are long gone, there are ways to curb your spending when you eat out. For example, many restaurants offer menus with smaller portions as well as promotional nights with discounts geared toward certain audiences. Some restaurants even offer daily discounts, as high as 10 percent off your total bill for AARP members. If you are not a member, it’s simple to sign up online.

Membership is just $16 a year, so it can practically pay for itself with the use of just one of the dining offers.

Simply stay in. When you’re conflicted between going out on a date or settling for a night on the couch, it’s possible to have

both. Order takeout from a favorite spot and bring it to the comfort of your home for the best of both worlds. It allows you to avoid kitchen cleanup and simply commit to enjoying one another’s company without interruption.

Master the movie schedule. Prime time at the theater can be pricey, but if your calendar is flexible, you can catch a show earlier in the day for a steep discount. Some theaters also offer special discounts for ordering tickets online. An added bonus: taking in an early movie with a snack may help save money on dinner later.

Enjoy special engagements. Whether it’s a local sporting event or a musical performance by a group visiting your town, sharing a pastime that you’re passionate about is a good way to share a piece of your life and interests to help establish a deeper connection with a loved one. Conversely, if it’s a new experience for you both, it may establish a newfound bond that you can explore together over time. Don’t let ticket prices dissuade you. Take advantage of offers that may be available to you, special showings or even a ticket discount with your AARP membership.

Explore more tips and ideas to make the most of your relationships and everyday life, too, at AARPAdvantages.com.

Photo courtesy of Getty Images, #14211, Source: AARP

10 – Keeping it Healthy

Billings Area News Group • June 21, 2018

How to maximize your vacation time Vacation is a time to kick back and enjoy life away from the stress and routine of home and work. Far too often, people do not take enough time to rest and recharge.

A report published by the Center for Economic and Policy Research found that the United States government doesn’t mandate any paid vacation from businesses, and most employers that offer vacation time as perks give an average of 10 days.

The same report found that Canadian workers are guaranteed two weeks of paid vacation days, with the exception of Saskatchewan, which mandates three weeks.

Even people who earn substantial vacation time each year may still not use those days, with many saying they simply cannot take time off and still complete all of their work. This doesn’t have to be the case. Creative travelers can make the most of vacations, even when they only have a few days to do so.

• Plan vacations with holidays in mind. Planning paid time off around holidays can be a smart move when vacation time is limited. Book trips around three-day weekends and other statutory holiday time to increase days away without digging too much into personal vacation time.

• Take advantage of both weekends. Include both weekends in your vacation. For those with five workdays of vacation time to take, don’t forget to flank that Monday through Friday with the Saturday and Sunday preceding it and following it. This affords you nine uninterrupted days of vacation time, which is enough time to travel to an international destination or

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• Embrace the weekend getaway. Getting away from home can reduce stress and help workers face the upcoming week and feel more rejuvenated. Take advantage of those free Saturdays and Sundays by booking trips that are a short car or plane ride away. When possible, leave on Friday evening and return home on Sunday night to further stretch out time.

• Plan flight times smartly. Increase time spent at destinations by booking early-morning or late-evening flights.

This way precious daylight isn’t spent at the airport or in transit.

• Transfer other work perks into vacation time. Speak with your employer to see if you can bargain for more vacation time. A married employee who gets health benefits through a spouse may not need insurance. See if that money saved can be put toward more vacation days instead. Some employers allow flex schedules as well. This means that employees can work longer hours per day in exchange for an extra day off each week or month.

• Build vacation days into business trips. Find out if you can build onto business trips with an extra day or two for leisure. This way you can go sightseeing after putting in your hours for the company. Some families book vacations during business trips, meaning they upgrade to a larger hotel room and accompany the employee to the destination, utilizing whatever time he or she has off for pleasure.

Vacation days are at a premium in North America. But with creativity, time off can be utilized in ways that ensure working professionals get the rest and relaxation they need.

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Billings Area News Group • June 21, 2018

Keeping it Healthy – 11

The various benefits of farm-to-table Few things are more satisfying than biting into a fresh tomato right from the garden or seasoning a meal with herbs picked from a windowsill greenhouse. Restaurants recognize the value of such experiences, and more and more are relying on locally sourced products in their kitchens.

The farm-to-table movement is not new, but it has gained momentum as consumers become increasingly enamored with the flavor and environmental impact of locally sourced foods. The National Restaurant Association found that farm-to-table food was one of its top 10 trends for 2015.

Furthermore, the group says that one in five consumers are willing to pay more for local food, and 41 percent admit that locally sourced ingredients influence their decisions when choosing where to dine.

Newcomers to the farm-to-table dining experience may not understand all the fuss surrounding this popular trend. The following are some of the key benefits of farm-to-table.

• Peak freshness and ripeness: Local produce ripens on the plant and can be harvested at the last possible minute before it turns up on a plate. This helps ensure that it contains the highest amount of nutrients and flavor, according to the Harvard T.H. Chan School of Public Health. Food that has to travel further is often picked well before it is ready, ripening on the way to stores or other vendors.

• Better for the environment: Food that needn’t travel far before reaching diners’ plates saves roughly 500 gallons of diesel fuel to haul produce a distance of 1,500 miles. This conserves fossil fuels and prevents harmful emissions from entering the atmosphere.

• Supports neighbouring farms: Supporting farmto-table restaurants and other eateries keeps business local in two different ways. It not only benefits local restaurants, but it also directly supports neighboring farms, fisheries and other suppliers.

• Accessibility to seasonal choices: Farm-to-table eating provides a wide variety of in-season foods. This can translate into tastier foods because they are grown and harvested during their optimal growing season.

• Reduces factory farming: According to O.info, the informational resource powered by Overstock.com, farm-totable and local farming can reduce reliance on large, profitdriven corporations that may focus on maximum production over animal health and welfare. Local farms may be more inclined to treat their animals well and institute sustainable practices.

• Learn about the community: A person might live in an area and never know that a local vineyard is in the vicinity or that a producer of straight-from-the-hive honey is nearby. Exploring farm-to-table resources can open people’s eyes to local businesses doing great work in and around their communities.

Farm-to-table is a popular movement that people are embracing for various reasons.

12 – Keeping it Healthy

Billings Area News Group • June 21, 2018

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Accounts to pay for college or even private high schools can be a smart way for parents to prepare for their children’s futures. Not every account is the same, and certain savings accounts could affect financial aid eligibility and taxes. It is in parents’ and students’ best interests to educate themselves on the various education savings plans available to them — and which ones make the most sense for their families.

Families should do their research and work with professionals who understand the subtleties of school savings plans. For example, according to Cappex.com, a college information site, students’ income and savings have a larger, more negative impact on the availability of financial aid than the portion of their parents’ assets factored into the equation. Students with sizeable savings accounts in their name may end up adversely affecting their financial aid eligibility. A financial advisor and loan expert can advise families on these confusing financial facts.

• 529 College Savings Plan: 529 accounts are a popular education savings plan. They operate in a similar fashion to IRA and 401(k) plans in that savings for education are earned tax-free through investment opportunities. SallieMae says 529 plans are offered by states or educational institutions under Section 529 of the Internal Revenue Code. These taxadvantaged plans generally have no income limitations and high contribution limits. The usage of funds in 529 accounts are subject to regulations.

• Coverdell Education Savings Account: Coverdell accounts are versatile in that they enable the money to be spent for elementary through college education, which is a larger range than other plans. This is another tax-free plan when used for school purposes. Coverdell contributions are capped at $2,000 per year, and they’re only available to families below a specified income level, says the resource SavingforCollege.com.

• Uniform Gifts to Minors Act Account: These accounts are not traditionally designed for education but can be established to offer gift assets to minors. The custodian of the account can sell the assets for the child’s benefit at any time, and once the child reaches 18 or 21, recipients can use the funds in whatever manner they choose. However, UGMA may affect financial aid eligibility.

• Roth IRA: Parents can open up a Roth IRA in their child’s name once the child begins earning income. Even though there are penalties to taking earnings out before the age of 59.5, exceptions include purchasing a first home or qualified education expenses. A Roth IRA isn’t subjected to legal and administrative fees that can come with trusts, which are another savings avenue.

• Canadian Education Savings Grant: With a CESG, parents can save for their child’s education by opening up a Registered Education Savings Plan. The government then matches the money up to a certain percentage and deposits it into the child’s RESP. The extra funds the government deposits are called the CESG. Parents can help finance their children’s educations through various savings plans. A financial advisor may shed more light on which products are best for families.

Billings Area News Group • June 21, 2018

Keeping it Healthy – 13

SCORE one for entrepreneurs in need The SCORE program provides assistance to any prospective, current or retiring business owner, through an extensive mentorship network. The program can be accessed anywhere, although there is a regional office in Billings and volunteers and coordinators are available locally. There is no cost for the services, making it attractive to anyone seeking business advice from a knowledgable source.

“Our chapter in Billings covers eastern Montana and northern Wyoming,” said Robert Hughes, chairman and certified mentor for the Billings chapter. “But, we can find experts in any field or with the specific knowledge to help.”

Hughes said that many of the volunteers are retired while others are still in business. “Each of them has a specialty, so depending on the issue we know who can provide the best advice,” he said.

Someone just going into business may need help with a business plan or figuring out the best bookkeeping software. Another business person may want to reorganize or find ways to maximize profits or develop an advertising strategy.

“Besides the local volunteers, we can tap into the talents of folks from around the country,” Hughes said, “and, in addition to mentors, SCORE offers webinars every week on important topics and interactive online training that can help entrepreneurs with everything from writing a business plan to determining what legal structure is best for their company to finding investors.”

SCORE puts valuable information in one spot at SCORE.org for anyone to access.

While anyone starting a business will have concerns, some may need information specific to the type of business they want to build.

“A restaurant owner will have different issues to deal with than a pet shop owner, for example,” said Mike Mariola, who with his wife Emily, owns a chain of restaurants in Ohio known as The RAIL. Mariola sought SCORE’s assistance to find a mentor with restaurant-specific experience. He continues to seek advice several times a year and has built a relationship with mentor Robert Earp.

“Following the SCORE mentor’s advice will get you out of your comfort zone, and that is

where you will really start to shine,’ Mariola said. “Earp asked tough questions from day one to help me evaluate our business model and to plan for future growth.”

SCORE is one of several programs designed to work with local business owners to help them be a success, according to Hughes.

“There are business workshops through the local economic development authority, HRDC and other agencies,” he said. “But, we are the only one providing mentors. Our clients can meet with one or more mentors to provide guidance and that mentorship can last for years or it may just be a one-time consultation.”

Mentorships through SCORE can be conducted in person, via phone, email or Skype. There are 16 mentors that belong to the Billings’ chapter with a broad range of expertise. The organization is funded through the Small Business Association which provides money for marketing and travel.

For more information, to volunteer or request a mentor, call Hughes at (406) 927-7640, (907) 230-6876, or reach him by email at bob.hughes@scorevolunteer.org

14 – Keeping it Healthy

Billings Area News Group • June 21, 2018

5 fun ways to get fit Exercise benefits both the mind and body. Study after study indicates how physical activity can reduce the propensity for illness, boost mood, lower stress levels, and much more. Still, certain people find it difficult to muster the motivation to get up and move.

In 2013, researchers at the Centers for Disease Control and Prevention analyzed data from more than 450,000 American adults ages 18 and older who were randomly polled across the 50 states. Participants were asked about aerobic physical activity outside of their jobs. The findings were eye-opening.

Estimates indicated nearly 80 percent of American adults do not get the recommended amounts of exercise each week.

People most likely to exercise, according to the CDC study, were between the ages of 18 and 24.

Lack of time and inspiration may be to blame for disinterest in exercise. Boredom with routine and being unaware of alternative fitness regimens also may be contributing factors.

Increasing the fun associated with workouts could lead to greater success in or outside of the gym.

1. Do what you enjoy.

Wasting time on activities that you don’t enjoy may cause you to throw in the towel prematurely. Don’t base fitness choices around what worked for others; find things that work for you.

Exercise physiologists at John Hopkins Weight Management Center say to start with an activity that you already enjoy, even if it’s aligned with the trend of the moment. Chances are you can find a class or make up a routine that works for you.

2. Tweak your playlist.

Music can improve performance during a workout and may actually take your mind off of strenuous or repetitive activity.

Tunes also can be coordinated to the workout. Songs that feature lyrics such as run, punch, push, or groove can reinforce movements in the routine, offers the National Academy of Sports Medicine. Also, tailor songs to coordinate to the beats per minute of different activities. Strength activities and endurance activities can feature songs with higher BPMs.

3. Exercise with friends or a group.

Having other people around can make workouts more enjoyable, and that interaction may spur competition that can make you more inclined to stay the course. People who were in the competitive groups in a study of 800 graduate and professional students at the University of Pennsylvania went to 90 percent more classes than those who exercised independently or were not competitive. The results were published in the journal Preventative Medicine Reports.

Competition can be a driving factor in efforts to exercise.

4. Head outdoors.

You may be more inclined to workout if you do so outside.

Activities such as hiking, snowshoeing, swimming, and cycling on natural courses can be inspiring and burn calories.

5. Try sports or another activity.

Exercise regimens do not have to include running on a treadmill or lifting weights. All types of activities can work, and some may be more enjoyable to you than traditional exercises. Everything from martial arts to dance classes to volleyball can offer cardiovascular and muscle-building benefits in a fun atmosphere.

Making exercise fun motivates many people to embrace fitness and stick with their workout regimens.

Billings Area News Group • June 21, 2018

Keeping it Healthy – 15

Tips for Safe Summer Travel with Pets (Family Features) With warmer weather, people often spend more time on summer trips with family. These trips can be more enjoyable when your four-legged friends tag along, but it can be less of a vacation if your pets are uncomfortable on the road.

“Taking pets out of their homes can induce stress on both the pets and the owners, so it’s important to keep them comfortable and safe while traveling,” said Jessa Paschke, behavior and training specialist at Mars Petcare. “Surrounding them with some of their favorite things from home can help reduce any anxiety and keep your pet happy anywhere you go.”

Keep these tips in mind when taking your pet on a summer road trip: • See your vet before you go. Be sure to visit your veterinarian prior to taking off. Especially when traveling with an older pet, your vet can do a quick check-up to help identify any potential issues that could arise while traveling. If you’re crossing state lines, you also may need to get a health certificate for your pet.

• Find pet-friendly stops along the route. Long drives often require frequent stops, but don’t forget that your pets need pit stops, too. Find a rest stop that has a grassy area for them to expel some energy and take care of their business. Be sure to keep your pets on leashes to keep them from roaming freely in unfamiliar places. If you’re stopping overnight, don’t forget to call ahead to make sure your accommodations are pet friendly.

• Keep your pet comfortable. Bring a few of your pet’s favorite things along for the ride to surround them with familiar smells. Whether it’s your dog’s bed and rope toy or your cat’s crunchy TEMPTATIONS(tm) Treats, packing a few favorites can easily make anywhere feel like home. If it’s your pet’s first road trip, try some pre-travel road trip training by taking him on more frequent car rides. It’ll help him become acclimated to riding along so he’ll be more comfortable for the longer trip.

• Check your pet’s ID. Before embarking on a trip, make sure your pet’s nametag is secured to their collar and the information is up-to-date. Also be sure your pet is microchipped. In the event your furry friend gets lost, it’s one of the best ways to locate him or her. You can take safety one step further by adding a GPS tracker to the collar, like the WHISTLE(tm) Pet Tracker. This handy device can alert your phone if your pet strays too far.

• Avoid Bad Breath. When the family is crammed into a car, pet breath can put a damper on your drive. Oral health products such as GREENIES(tm) Dental Treats for dogs and cats and PEDIGREE(r) DENTASTIX(tm) Treats for dogs promote fresh breath and clean teeth. With a clean mouth and fresh breath, your family can get “road trip close” with your pet and share endless hugs and kisses on the road this summer.

“Pets are involved in all aspects of our lives, including vacations,” Paschke said. “Help your fur-family stay healthy, happy and comfortable when traveling by keeping these simple tips in mind before your next road trip.”

For more information on ways to treat your pets this summer, visit Greenies.com and Pedigree.com for your pups and TemptationsTreats.com for your feline friends.

Photo courtesy of Getty Images, #14228, Source: Mars Petcare

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16 – Keeping it Healthy

Billings Area News Group • June 21, 2018