Balance

Balance Volume 4 – Issue 4 – Winter 2012

The health magazine for Body, Mind & Motivation Published quarterly by the Lewiston Tribune and the Moscow-Pullman Daily News

MARATHON MANIACS

Lewiston trio enter elite group of runners

FOUNTAIN OF YOUTH

Antioxidants may help revitalize the body

NEW YEAR, NEW MRI

Moscow hospital adds cancer-screening system

SUGAR HIGH

Experts weigh in on sugar addiction with mixed views

  Balance

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Winter 2012

Contents

Balance – volume 4, issue 4 – Winter 2012

6

COVER STORY

HEALTH & WELLNESS

10

FOUNTAIN OF YOUTH Antioxidants may help revitalize the body

SUGAR HIGH Experts weigh in on sugar

addiction with mixed views

14

HEALTH & WELLNESS

17

FITNESS

MARATHON MANIACS NEW YEAR, NEW MRI Lewiston trio enter elite group of runners Moscow hospital adds cancer-screening system ALSO | ALPINE SKIING 12 4

Balance

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VERA WHITE 22

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SENIOR EXERCISE 24

LOCAL CONTRIBUTORS

holly bowen

Daily News staff writer

Holly now covers Whitman County and the city of Pullman after three years of reporting on Idaho education. She stopped eating meat in 2004 and hasn’t looked back.

Kevin Gaboury

Lewiston Tribune staff writer

Oregon native Kevin Gaboury covers education for the Tribune.

He’s currently in a slump, but hopes to get back into a workout routine soon.

Estelle Gwinn

Daily News staff writer

Estelle is the Idaho education reporter for the Moscow-Pullman Daily News. She maintains a healthy, vegetarian diet and enjoys going for evening jogs and bike rides.

Tom Hager

Daily News staff writer

Tom is the WSU football and basketball beat reporter for the Moscow-Pullman Daily News. He has never conquered the training hill on a snowboard, despite hours of trying.

Ben Handel

Daily News staff writer

Ben covers University of Idaho/Idaho prep sports. His favorite activities are playing with his puppy, eating pizza and watching the Packers.

David Johnson Freelance writer

David recently retired as roving reporter at the Tribune. He continues to write his Everyone has a story column. He is still trying to find his way around. In his off time, he tried to write a book and no one bought it.

Kelcie Moseley

Lewiston Tribune staff writer

Kelcie covers Lewiston, Nez Perce County cops and courts at the Tribune. She lives in Moscow and is currently on a journey to fitness herself.

Elizabeth Rudd Daily News staff writer

Elizabeth is the business editor for the Moscow-Pullman Daily News, as well as page designer and copy editor. She lives in Moscow and enjoys running and biking along the Palouse.

Kerri Sandaine

Lewiston Tribune staff writer

Kerri covers the southeast corner of Washington for the Tribune.

Her favorite activities are tennis, running marathons and chasing news stories.

Elaine Williams

Lewiston Tribune staff writer

Elaine started reporting at the Tribune in 1991 and has covered the

More. Better. Brighter. business beat since 2000. She’s an aspiring distance runner who

completed the Lewis-Clark Half Marathon in 2 hours, 25 minutes and 23 seconds, her best time yet.

Jesse Hughes Graphic designer

Jesse has worked for the Daily News and Lewiston Tribune since 2008 in the advertising department. He and his wife try to eat a healthy, well-balanced diet and stay active by walking, hiking, and being kept on their toes by two boys.

ADVERTISER INDEX

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Winter 2012

Is sugar addictive?

Depends on who you ask, but all agree we eat too much

BY KEVIN GABOURY

B

etween plates of cookie, pumpkin pies, candy canes and myriad other treats, there’s no shortage of sugary sweets around the holiday season. But one question has been debated by scientists and health-care professionals alike: Is the sweet stuff actually addictive?

Dr. Robert Lustig says yes.

Lustig, an endocrinologist at the University of California, San Francisco, claimed in a 2009 lecture that sugar is as addictive as cocaine. When consumed, it causes a euphoric effect by triggering dopamine, the chemical that controls pleasure in the brain, he said. A video of the lecture, titled “Sugar: The Bitter Truth,” has been viewed nearly 2 million times on YouTube.

Connie Lorenz, a registered dietician at St. Joseph Regional Medical Center in Lewiston, said the average person eats approximately 150 pounds of sugar in a year.

“It’s added to so many things, like ketchup,” she said. “It gives things a good flavor.”

Sugar in its many forms — including high-fructose corn syrup or refined sugar — is added to a multitude of foods and drinks as a preservative of a flavor enhancer, Lorenz said. One can of soda typically contains 10 teaspoons of sugar, she added.

However, she doesn’t agree that sugar is addictive in the sense Lustig describes.

6

Balance

Amount of sugar in everyday foods: One 12-ounce can of Coca Cola: 39 g One regular sized Snickers bar: 30 g One bag of Skittles candy: 47 g One-half cup Haagan-Dazs vanilla ice cream: 21 g Four Oreo cookies: 14 g Three Chips Ahoy cookies: 11 g One tablespoon ketchup: 4 g Two tablespoons honey barbecue sauce: 13g Two tablespoons 1,000 island dressing: 5 g One-half cup Prego marinara spaghetti sauce: 7 g One cherry Pop Tart pastry: 17 g Two Eggo waffles with ¼ cup of syrup: 35 g

Three-fourths cup of Frosted Flakes cereal: 10 g Three-fourths cup of Captain Crunch cereal: 12 g One strawberry Nutri-Grain bar: 13 g One Starbucks Mocha Frappuccino: 47 g One 21-ounce McDonald’s chocolate shake: 111 g One Dairy Queen Butterfinger Blizzard: 86 g One Burger King Whopper: 11 g One McDonald’s Big Mac: 9 g One Wendy’s double cheeseburger: 9 g Source: www.sugarstacks.com www.livestrong.com

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Rather, she considers sugary foods and drinks to be habit-forming.

“I wouldn’t say it’s addictive, but we really like the taste of it,” she said. “Generally, sugars and fats combined taste good.

I think a lot of it is a habit.”

Sugar has become so ubiquitous in food and drinks that most people consume far too much of it, Lorenz said.

Especially around the holidays, parties and other events can be laden with cookies, candies and other sweet treats. There’s no set limit on how much sugar a person should eat in a day, but the U.S. Department of Agriculture recommends approximately 300 discretionary calories per day based on a 2,000-calorie diet. Discretionary calories include sugars, solid fats and alcohol.

One of the biggest downsides of eating too much sugar is the related weight gain, Lorenz said. This is due to the large amount of calories present in foods that are high in sugar. “(Sugar) doesn’t have much nutritional value, other than the calories,” she said.

To cure the sugar craving without the additional calories, eat fruit, Lorenz suggested.

For those with diabetes, a high-sugar diet can make their blood glucose levels more difficult to control. Lorenz doesn’t believe a high-sugar diet can cause diabetes, but the high calorie intake can contribute to the disease.

“If you’re eating too much sugar, and it causes you to gain weight, it can increase your risk of Type-2 diabetes,” she said.

Lorenz also offers a few tips to keep your sugar intake down during the holiday season without completely eliminating sweets from your diet. Instead of loading up on cookies, visit the fruit or vegetable tray at parties for a healthy alternative, she said. When drinking coffee or tea, use artificial sweeteners instead of refined sugar or just drink water. In addition, try to reduce portion sizes of sweets.

“Don’t take one of every cookie on the plate,” she said.

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Probiotics improve digestion when properly ingested Researcher and seller agree there are no downsides to probiotics

By Estelle Gwinn

I

n the past three years, people looking to improve their digestion have started turning to a certain bacteria to cure their ails: probiotics.

Washington State University professor Giuliana Noratto researches the role of nutrition in the prevention of obesity-related chronic diseases. About a month ago she decided to apply her research to her own health and started incorporating probiotics into her diet.

“I feel perfectly fine all day. I’m more comfortable than ever before and I can give testimony that this improves colon health and colon health effects all body functions,” said Noratto, who has personal experience with inflammatory bowel MetroCreativeConnection® disease.

Probiotics are already consumed by many in products such as yogurt.

Studies are also being done that show probiotics could help people been consumed for centuries and supplement became popular he orwith diabetes, obesity, and weak im- nobody has seen health problems dered 10 to 12 bottles per week, now mune systems. from taking yogurt,” she said. he stocks up with 70 to 100 bottles When people However, Billy each week. first hear the Scharnhorst disA big proponent of probiotics, “They’re part of yogurt and word “bacteria” Scharnhorst believes people should that’s been consumed for centuries agrees. thoughts of colon and nobody has seen health Scharnhorst, take them in supplement form, health do not usu- problems from taking yogurt.” also known as rather than eating yogurt. ally come to mind Billy Jeffery, is “You’re not going to eat eight Giuliana Noratto but Noratto said the owner of both yogurts to get the benefits you need Washington State University professor people should not the Lewiston and from one probiotic pill,” Scharnhorst be skeptical about consuming probi- Pullman GNC stores. He said he said. otics. Many of us already do. was glad to see interest in probiotics Additionally, if people did con“They’re part of yogurt and that’s explode in recent years. Before the sume enough dairy products to get

Balance

their healthy dosage of probiotics, growth and activity of probiotics to Scharnhorst said they might just get make them effective. even more sick.

While there are many options out “Every time you turn on the TV there to get probiotics in a supplethey tell you to buy dairy prodment form, those supplements may ucts but a lot of them are actually not contain prebiotics. Scharnhorst the cause of the problem,” he said. said the supplements he supplies do “Almost every contain both pro human being has and prebiotics “Almost every human being has a milk or dairy but he agrees it a milk or dairy allergy they don’t allergy they don’t know about because our bodies is important to know about beknow what you weren’t designed to digest dairy.” cause our bodies are buying.

Billy Scharnhorst (AKA Billy Jeffery) weren’t designed Scharnhorst Owner of both the Lewiston and to digest dairy.”

Pullman GNC stores sees a lot of Noratto said customers who she gets a healthy amount of probicome into his stores claiming the otics from keeping a balanced diet probiotics they have tried do not of fruits and vegetables but more work. importantly she gets both probiotics “When people buy them at and prebiotics.

Walmart they dissolve and break “If you want the full benefit, you down in the stomach, where acid have to have both in your diet,” eats up a lot of the potency,” he said.

Noratto said. Prebiotics are “food” GNC’s weakest probiotic starts for probiotics, they stimulate the out at a potency of 10 billion colony-

forming units per pill and goes up to 75 billion but, he said, people are buying them at 1 billion CFU in department stores.

Noratto cautions people against taking the strong supplements because a high dosage could cause the opposite of the intended effect.

“Too much of something good is not good and the effect is not as good as it could be if you don’t have a healthy diet.”

Both Noratto and Scharnhorst agree they have seen no downsides to taking probiotics and they highly recommend them but Scharnhorst encourages people to make sure they are making knowledgeable choices.

“When you’re buying nutritional supplements, talk to someone who knows what they’re talking about,” he said. “Finding the right person will save you time and money in the process, and you’ll get the right stuff.”

LIVE LONG!! – LIVE HEALTHY!!

1) Do an exercise almost everyday that increases your heart rate for at least ten minutes. 45 minutes to an hour six days a week is ideal. Consider using a heart rate monitor. Talk to your doctor about what exercise program would be right for you but everyone should do some exercise at least six days per week.

2) Eat a well balanced calorie restricted diet emphasizing whole grains, green leafy vegetables and fruit.

Eat the fruit instead of drinking the juice. Eat 2 sh meals per week.

3) Always use your seat belt. Don’t drive tired. Avoid distractions like cell phones while driving.

4) Vaccines are safe and have saved millions of lives. Get inuenza, pneumonia, zoster and other vaccines as recommended by your doctor. Wash your hands or use hand sanitizer after contact with other people such as shaking hands. Wash uncooked fruits and vegetables. Make sure ground meats are well cooked throughout.

5) If meat, bread, pills and the like ever stick or stop after you swallow consult your doctor. If you have heartburn or indigestion more then once per week or use medication ever day to control your heartburn, talk to your doctor about checking for risk of esophageal cancer. If you suddenly develop “indigestion” or chest pressure it may be your heart: CALL 911!

6) Get a colonoscopy at the age of fty or earlier if there is history of colon cancer or colon polyps in your family. Colon cancer is a completely preventable cancer that causes tens of thousands of deaths every year. A colonoscopy totally eliminates the risk of colon cancer, with rare exceptions.

7) Red blood with bowel movements often is bleeding from a tumor of the colon! Talk with your doctor about any blood associated with bowel movements, urination or coughing.

8) Work with your doctor to strictly control any elevation in blood pressure, blood sugar, LDL cholesterol, triglycerides and body weight.

9) Work with your doctor to detect cancers early. Get a mammogram or a prostate check at the recommended times. Avoid exposure to the sun; wear a hat and use at least 30 sunblock if you must be in the sun. Never use tanning booths. Have any mole or sore on the skin that has changed or does not go away checked by your doctor.

10) If you smoke or use tobacco products, STOP!! Talk to your primary care doctor about help in stopping smoking now!

11) If you drink alcohol, do so in moderation. Don’t drink every day and never average more then 2 drinks per day. Perhaps red wine is the healthiest of alcoholic beverages.

12) If you take medications always either know what your medications are and why you take them or carry a list with you. Make sure all your doctors and pharmacist know what you take and check for interaction; this includes supplements and over the counter medications. Take your medication as prescribed. Discuss any change you want to make with your doctor.

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Winter 2012

Fountain of youth Antioxidants may help revitalize the body

By Ben Handel

M

ankind has always been locked in a losing struggle with Father Time, hopelessly looking for the Fountain of Youth. Now there is a glimmer of hope for those trying to hold onto their youth.

In 1956, professor Denham Harman proposed the theory that aging is caused by an accumulation of molecular damage from “oxidative stress,” the action of reactive forms of oxygen, such as superoxide, on cells. He concluded that antioxidants could combat aging and slow, if not temporarily reverse, the process.

“When you age, your cell division and replacement of dead or damaged cells slows down,” Andrea Barnes, a local gardener and food guru, said.

“Antioxidants can speed up the cell division or replacement processes, which can help to slow the overall effects of aging and prevent certain age-related diseases.”

Barnes said she makes a point of growing certain antioxidant-rich vegetables and incorporating them into her and her family’s diet on a regular basis.

“Broccoli, spinach, sprouts, carrots and tomatoes all contain lots of antioxidants,” Barnes said. “So do blueberries, grapes, coffee and some wines and teas. The general rule of thumb is the richer the color of the fruit or vegetable, the more antioxidants it has.”

Antioxidants commonly found in food sources are vitamin A, vitamin C, betacarotene, selenium and zinc. Beta-carotene belongs to a family of nutrients called carotenoids. These antioxidants are responsible for the orange pigment in carrots, cantaloupe, carrots and sweet potatoes and

10 Balance

thinkstock®

A powerful antioxidant in grapes and red wine, called resveratrol, is thought to reduce the risk of cancer, heart disease and premature aging.

studies have shown they boost the immune system.

A powerful antioxidant in grapes and red wine, called resveratrol, is thought to reduce the risk of cancer, heart disease and premature aging.

Three particular antioxidants — vitamin C, zinc, and beta-carotene — help protect vision from macular degeneration, the leading cause of blindness in adults 65 and

older. Dark green leafy vegetables such as spinach, kale, collard and mustard greens help the most.

“My dad always said, ‘You never see a rabbit wearing glasses,’ ” Barnes said, laughing. “That seemed reasonable enough back then.”

Despite the known benefits of antioxidants, many people are highly skeptical of their near-miraculous supposed benefits.

“The fact is we don’t understand much about the fundamental mechanisms of aging,” James Gray, retired pharmacist from Lewiston said. “The free radical theory of aging has filled a knowledge vacuum for over 50 years now, but it just doesn’t stand up to the evidence.”

Gray referenced a study done at the University College of London, which examined the actions of key genes involved in removing superoxide from the bodies of the nematode worm caenorhabditis elegans, a commonly used model for research into aging. By manipulating these genes, they were able to control the worm’s ability to “mop up” surplus superoxide and limit potential damage caused by oxidation.

Contrary to the result predicted by the free-radical theory of aging, the researchers found the lifespan of the worm was relatively unaffected by its ability to tackle the surplus superoxide. The findings, combined with similar recent findings from the University of Texas using mice, imply that this theory is incorrect.

“The studies suggested oxidative damage is clearly not the only factor of the aging process,” Gray said. “Other factors, such as chemical reactions involving sugars in our body, clearly play a role.”

While he was skeptical of antioxidants’ ability to imbue the human body with youth, Gray said they have many other known benefits and should be a part of everybody’s diet.

“They help with your cholesterol, which in turn helps prevent heart disease and strokes,” Gray said. “Other studies have suggested they can help with diabetes or even prevent cancer.”

Gray also said eating foods such as fruit, vegetables, fish, nuts and whole grains protects against many chronic conditions.

Some foods might even help preserve memory and protect against Alzheimer’s.

“Everything in moderation is what I think the best strategy is,” Gray said.

“While antioxidants are healthy and important, taking pills or supplements seems unnecessary.”

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Winter 2012 11

Opportunities abound for local skiers Great trails and slopes await Nordic and Alpine enthusiasts

By Tom Hager

T

he hills of the Palouse have yet to be covered in snow, but make no mistake — the ski season is already in full swing.

Davis Kulis, a board member at Schweitzer Mountain Resort, said the slopes have already been open for several weeks,

12 Balance

and will continue to be open until early April.

“We had a big opening day by our standard,” Kulis said. “We had some big numbers so the feedback has been good.

“As far as the downhill skiing goes we have 2,900 acres of lift service skiing, so that puts us far and away as the largest in those two states, so there’s a lot to explore,” Kulis said.

If the 140-mile drive is too long, Ski Bluewood in Dayton, Wash., is only 90 minutes away. But fortunately for residents

on the Palouse, great skiing is just around the corner. The Palouse Divide is 40 miles from Moscow and, thanks to the work of the Palouse Divide Nordic Ski Club, a local group of avid Nordic Skiers, the trails are well maintained all season long.

Every Thursday and Friday, members of the club tend to the trails with high powered snowmobiles and grooming equipment.

Based on the popularity of the ski club, the effort has been worth it.

“We have a little over 20 miles of trails

that are marked trails for snowshoeing and cross-country skiing. We have a small parking area for the cars to park. We have a bathroom there,” club President Bill Thomson said. “It’s a self-paid sport. It’s not like downhill skiing where you see hundreds of skiers.”

On the Palouse Divide, which is snuggled between miles of pine and fir trees, one can experience total isolation.

Many people will ski in groups of five or six, but for Thomson, the area provides an opportunity for isolation and relaxation.

“I like to be able to go for a half of a day without an ordeal, without lots of driving, and then I like the peace and the solitude of Nordic cross-country skiing where you don’t have the worrying of chairlifts and screaming people going by you,” Thomson said. “You’re pretty much just by yourself or with one other person.”

Perhaps most importantly, Nordic skiing provides a fantastic workout.

Thomson is a former runner who now spends his time swimming and cycling, and he uses the cross-country skiing to stay in shape in the winter.

“A cross-country ski workout is legs and arms both. Whereas when I swim, it’s mostly an arm workout for me and when you run, it’s mostly a leg workout,” Thomson said. “Cross-country skiing, it’s probably equal legs and equal arms but you’re using your arms on the poles and you use them a lot on the hills. I think compared to those other two it really does more muscles and is more of a complete workout than the other two, and it can be incredibly aerobic.”

Of course, that’s not to say that alpine skiing doesn’t provide great exercise. According to Cristina Wilson, a Washington State University student and member of the school’s ski club, the team has to train hard before they can ever hit the slopes.

“It’s a lot of full-body conditioning but we do a lot of squats so working on those legs,” Wilson said, “And then a lot of core work as well.”

Unlike Thomson, who enjoys the quiet, Wilson said being on the ski team is all about the camaraderie. The WSU ski team

Bill Thomson

(Opposite, Above and Right) Palouse Divide

trains with the University of Idaho team, and once ski season starts, the teammates will spend nearly every weekend together. In Wilson’s four years as a ski team member, the club has visited all the local resorts, in addition to Colorado, Utah and Canada.

This year, her team will get to visit the famed Red Lodge resort in Montana and compete near Yellowstone National Park.

And although the travel is quite extensive, it’s reasonably affordable for students thanks to various fundraisers throughout the year. Perhaps more importantly for perspective members, it’s possible to compete on the ski team and still excel in the classroom.

“For me and for the officers I know it’s tricky. You definitely have to be on your A-game. You have to have a lot of really good time management skills,” said Wilson, who claims that the school-rented bus is not meant for drinking on road trips, but rather studying. “We’re still

representing the university so they don’t allow that. So we bring our homework and have big homework parties.”

But as Thomson and Kulis, can attest, one doesn’t need to travel a 1,000 miles away for great skiing. A great workout lies in our backyard.

Winter 2012 13

New year, new MRI system at Gritman Breast coil to enable more detailed cancer screenings

By Holly Bowen

G

ritman Medical Center imaging staff say they’re looking forward to mid-January, when they hope to be able to begin serving patients with a new, state-of-the-art MRI system.

The new machine at the Moscow hospital has a wide bore, making scans more comfortable for patients prone to claustrophobia, and it can be used in conjunction with a breast coil attachment that enables detailed scans tailored to individual women.

“Essentially, it really is the most advanced magnet on the market today,” said Dr. Chris Reisenauer of Palouse Imaging Consultants, which has an office at the Moscow hospital.

The 450w-model machine manufactured

by General Electric features a 70-centimeter diameter bore (about 28 inches) and can accommodate patients of up to 500 pounds.

Those are respective increases of 10 centimeters (about 4 inches) and 150 pounds over the hospital’s previous MRI machine, said Jody Polley, director of imaging services.

She added that “going from a four-channel to a 32-channel coil will really make a difference” in the detail of scans produced by the new system, which is also a recent addition across the state line at Pullman Regional Hospital.

Reisenauer said the new machine’s wide bore is much less claustrophobic and enables medical professionals to keep a closer eye on their patients.

“Say if an elderly patient had a stroke, or if we had a pediatric patient, that larger aperture allows us to monitor and keep

14 Balance

Daily News/Dean Hare

Employees with Gropp Heating, Air and Electric, of Moscow, install room lighting and unit controls for the new MRI machine at Gritman Medical Center in Moscow. This new MRI unit has a 10 centimeter expanded internal diameter, making this one 70 cm, and can handle patients up to 500 pounds.

track of that patient much more effectively,” he said.

Imaging staff are also preparing for the arrival of a 16-channel integrated breast coil that attaches to the MRI table. Patients lay on the table on their stomachs and position their breasts next to the coil to enable a detailed scan.

“All women’s breasts are not shaped the same,” Reisenauer said. “Instead of trying

to make one size fit all, like other coils do, this allows us variable geometry so we can image a size D breast as well as a size A, for example.”

Physicians can also perform breast biopsies while patients are positioned over the coil.

Reisenauer said MRIs are a different way of visualizing the breast and can provide information not present on other types of

scans, like mammograms and ultrasounds.

But before that can happen, crews have He said an MRI scan might help a physi- to finish installing the 13,000-pound macian characterize a lesion found during a chine and its associated infrastructure. mammogram, or it might even reveal a Although the hospital received some lesion that a patient felt but that didn’t show funding assistance in the form of a up on other scans. $200,000 grant from The American the M.J. Murdock “All women’s breasts are not Cancer Society and shaped the same. Instead of trying to Charitable Trust, American College Polley estimated make one size fit all, like other coils of Radiology also do, this allows us variable geometry the entire project recommend breast will cost about $1.8 so we can image a size D breast as MRIs for people who well as a size A, for example.” million. are at a high risk for “These MRIs are Dr. Chris Reisenauer breast cancer, like so big, so we had to Palouse Imaging Consultants in Moscow those with strong take the ceiling out family histories with the disease, he said. and part of a wall out,” she said. “A lot of Reisenauer said he is excited to get the the demolition, if you will, was to first get new MRI and breast coil system up and run- the old MRI out through the old ambuning so area patients don’t have to travel to lance bay.”

Spokane to receive advanced services.

She said the old MRI was sold to an Polley said she expects the hospital will institution in Brazil. use the machine to serve about eight to 10 Until the new machine is up and runpatients per day. ning, the hospital is serving patients with a “When we get this new magnet in, we’re mobile MRI unit parked outside its south going to be operating 24/7,” she said. entrance.

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15

Following the rule of ‘toos’ Half marathon experts advise beginners: don’t run too fast, too soon, too far

By KERRI SANDAINE

I

f you’re dreaming of running a half marathon in 2013, you’re going to need some good shoes, a training plan and patience.

Seasoned distance runners say it’s a mistake to jump off the couch on New Year’s Day, bust out the door wearing worn-out sneakers and attempt to run 13.1 miles on your first outing. It probably won’t end well and you may wind up injured.

Proper training that builds gradually is the key to finishing your first half marathon with a satisfied smile on your face, say the top runners in this region.

“Don’t run too fast, too soon, or too far with shoes that are too worn out,” advises Tim Gundy of Clarkston. “The rule of ‘toos’ fits all levels of runners.”

Gundy is a distance coach for Asotin High School and the winner of 11 Seaport River Runs, the 2012 Lewis-Clark Half Marathon and countless races throughout his extraordinary running career that began in Kansas. His fastest mile is 4 minutes, which puts him in an elite class of runners. His best half marathon time is 1:09.

Amber Green, 27, of Moscow has close to 15 half marathons under her belt, and she’s usually one of the first women to cross the finish line. She has used training plans developed by experts in the field such as Hal Higdon Marathon – see page 20

Long-distance runner Tim Gundy runs along the Snake River near Asotin as he prepares to defend his title in this year’s Seaport River. Runs Tribune/Kyle Mills

16 Balance

Tribune/Steve Hanks

Vicki Poffenberger, Brian Ringle and Debbie Hopson Taylor all did three marathons in three months putting themselves into the Marathon Manics.

Earning the title, ‘Marathon Maniac’ Three Lewiston residents enter elite group of runners

of her bruised feet with each step.

Temperatures reached into the 70s the spring day that Brian Ringle ran a Wenatchee marathon, blasting his

By ELAINE WILLIAMS body with heat significantly more intense than his training runs. ebbie Taylor’s 26.2-mile maraThe three Lewiston residents thon turned into an ultra when pushed through those obstacles and she took an accidental detour more to win the right to be called at mile three that added four and a half “Marathon Maniacs,” a designation for miles to the Tri-Cities course. repeat distance-race runners. Only 34 Vicki Poffenberger endured a sucIdaho residents have met the criteria cession of Seattle hills feeling the tops and registered with the group.

D

Taylor, Poffenberger and Ringle completed three timed marathons in 90 days, one of 30 ways to enter the club, according to the Marathon Maniacs’ website.

Finishing matters. Times don’t.

The idea is to get distance runners to compete more frequently regardless of their pace, Ringle said.

The stories of how they did it are entwined. All three are members of Seaport Striders, a group that meets at MANIACS – see page 18

Winter 2012 17

MANIACS – from page 17

8 a.m. Saturdays to run from the conPre-Mix Concrete, to do the same fluence parking lot in Clarkston. events this year. Her best time was Ringle, 51, owner of Seaport Janito- clocked at 4 hours and 37 minutes in rial, ran his first marathon in Coeur the Tri-Cities. d’Alene in 2011. He saw Marathon Ringle completed four marathons Maniacs wearing bright yellow shirts instead of three just in case someon the course. When he found out thing went wrong. He started with what the shirts represented, he figured Wenatchee in April, followed by meeting the criteria was within his Spokane in May, then repeated Coeur reach, but not d’Alene, also in until 2012.

“I can remember when I ran my May, and closed That same first mile without stopping. I was the quartet with year, Taylor, now just exhausted and very proud.” the St. Joseph Riv53, an interior er run that’s based Debbie Taylor designer, had alInterior designer and Lewiston resident at St. Maries in ready signed up June. The last was for Portland in October when her adult his fastest at 3 hours and 43 minutes. daughter asked her to do Seattle at the Piling marathons on top of each end of November. Ringle suggested to other isn’t that much harder than getTaylor that she throw in the Tri-Cities, ting ready for one, the three said. which fell between the two. She did, “I was really training for one and running them in times that were more the rest of it fell in after that,” Taylor than five hours. said.

Taylor’s plans motivated PoffenbergAll three had other marathons er, 56, an office manager at Lewiston under their belts when they took the

challenge. Taylor began running in her early 40s, getting started like many people do, jogging a few blocks then adding from there. “I can remember when I ran my first mile without stopping. I was just exhausted and very proud.”

Ringle wanted to be more fit for backpacking. Poffenberger has been completing one marathon a year since she turned 50. “I didn’t want to be fat and 50.”

With grown kids and supportive husbands, Taylor and Poffenberger squeezed about five hours a week of running around family commitments.

Poffenberger sometimes trained as early as 3 a.m. on weekends so she and her husband could still leave at 6 a.m. to travel.

Both women ran about four times a week, usually going four or five miles each time, except for one day when they amped up their distance.

Taylor’s long run started at 4.6 miles

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Marathon Maniacs, the back story: and grew by one mile a week, topping out at 20 miles just before Portland.

How founded: Steve Yee, 53, of Bonney Lake, Wash., and two of his running buddies brainstormed the idea over beers at the Moon Time tavern after the Coeur d’Alene marathon 10 Poffenberger’s biggest outing was 24 years ago this May. miles.

He estimates he’s run 290 marathons. “It’s a challenge. Less than 1 percent of the world’s Neither one did much speed or hill population has run a marathon.” work.

Membership: The club has more than 6,000 people. More than half the growth has hap“I didn’t want to embarrass myself, pened in the last 2½ years, likely because timed marathon races are becoming much more but I didn’t really care what my time common as cities realize how much money athletes spend, Yee said. “The first 20 members was,” Poffenberger said. we had to beg to join.”

After Portland, they scaled back Dues: $35 a year to start and $10 a year after that. It covers administrative costs. Members their training to avoid injuries and get race discounts.

On the Net: http://www.marathonmaniacs.com keep their legs fresh.

Ringle can’t follow a running routine since his schedule is dictated for their sport. Taylor will enter one or Poffenberger said. “I think I will do by his business. It helps that his job two marathons in the upcoming year (distance races) as long as my body alinvolves physical labor, Ringle said. “I and has tweaked her regime with an lows me to do them.” just try to run eye toward getMarathons in Coeur d’Alene and the whenever I can. ting faster.

Tri-Cities are on the horizon for Ring“It’s an accomplishment to do it. I ... I haven’t run Poffenberger le. Coeur d’Alene is where the idea for think I will do (distance races) as long for two weeks wants to become Marathon Maniacs originated 10 years as my body allows me to do them.” and I have a 50k a half marathon ago, Ringle said. He hopes to shave 17 Vicki Poffenberger Saturday.” seconds off his fastest marathon in the Office manager at Lewiston Pre-Mix Concrete fanatic by comPutting more pleting two 13.1- Tri-Cities and qualify for Boston. than 100 miles on their running shoes mile races in two weeks before spring.

“Nobody ever gets tired of doing it,” didn’t dampen the trio’s enthusiasm “It’s an accomplishment to do it,” Ringle said.

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Winter 2012 19

Marathon – from page 16

and Jack Daniels, and she recommends websites such as coolrunning.com for tips.

“I would definitely encourage anyone to tackle the half marathon,” Green says.

“It may sound big and scary at first, but it’s doable. Just give yourself enough time to train. Build up gradually and don’t increase your mileage too quickly or you risk injury.”

Green, who grew up in Selah, Wash., is a doctoral candidate at the University of Idaho in exercise physiology. She has been running since she was a freshman in high school and competed at the collegiate level at Central Washington University. Her best half marathon time is 1:29 hours and her fastest marathon, a 26.2-mile distance, is 3:16.

It takes at least three months to get ready for a half marathon, especially if you are a beginner. Training plans lay out a specific distance or amount of time to run each week, along with recovery days to rest. Most are geared

toward beginners, intermediate or adfor training and recovery.” vanced runners, and it’s best to choose If you’re new to the sport, you may the one that fits your level and schedule. want to try some shorter races first, such The plans are readily available online, in as a 5K or 10K, just to see how a road books and running magazines. race works, Gundy says. The Seaport “Most of the science-based training River Run in the Lewiston-Clarkston plans are pretty sound,” Gundy says.

Valley is held the last weekend of April, “The first thing I and offers 2.9 or look at is the re6.2 mile options.

“I can see why half marathons covery part. There are so popular. It’s a worthy Runners need has to be progres- distance to be training for and it’s to get the green sion and recovery light from health fairly easy to recover from. A full built in, or somemarathon takes up a lot more time care professionals where along the before they tackle for training and recovery.” line, it will catch a new training reTim Gundy up with you.” gime. You will see Clarkston resident and distance coach for Asotin High School In the past all shapes and sizes decade, Gundy has on race day. Don’t competed in about two half marathons be fooled by this. Experienced runners a year. all have stories about being passed by “I really like the distance,” he says. “I people who appeared out of shape. can see why half marathons are so popAnd when it comes to your first half ular. It’s a worthy distance to be training marathon, don’t worry about your time for and it’s fairly easy to recover from. A or who is in front of you. The goal is just full marathon takes up a lot more time to finish, say the experts. If you enjoy the experience, you will likely sign up for more and then you can focus more on a time goal. At that point, you’ll want All to start researching speed workouts, Adults tempo runs and hill repeats.

“Just go out and have fun,” Green says to beginners. “Take it one mile at a time.”

Training with a friend or running group is a great way to stay on track, especially if you are signed up for the same race and following the same plan.

Gundy says newcomers may want to talk to an experienced runner or join one of the clubs in the region to gain knowledge about distance running.

Several groups meet on a weekly basis in Moscow, Pullman, and the LewistonStrength and balance fitness classes available through WHMC Clarkston Valley.

Green is a member of the Palouse Classes are taught by trained and certied Hill Ray Plaza Colfax Road Runners, based in Moscow. She Whitman Hospital instuctors. runs 50 to 60 miles a week when she’s Monday / Wednesday training for a race, and tries to log at 10-11am Call 509-397-5733 least 40 to 50 miles when she’s not. for more information.

LaCrosse Methodist Church Tuesday / Thursday 1200 W. Fairview St., Colfax • (509) 397-3435 When she signs up for an event, Green’s goal is to set a personal record. www.whitmanhospital.com 9-10am “In addition to running being a great

20 Balance

way to relieve stress, I also love to compete and race,” she says. “I thrive off of competition and this is what drives my motivation to continue training. I love pushing my physical and mental limits and seeing where I end up. Racing and training is a great learning tool.”

Non-runners may not understand what prompts some people to lace up their shoes on a cold, windy day and run for a dozen miles, but there is a pay off, say distance runners. The rewards far outweigh the price you pay in terms of time and effort.

“Doing your best is what drives you, in the long run,” Gundy says. “What you

put in is what you get back. You need a high degree of mental toughness to be a distance runner.”

If this sounds like your cup of Gatorade, finding a half marathon to run is easy. Races are held all over the country on a year-round basis. If you don’t want to travel far, the next one on the calendar in this region is the Snake River Canyon half marathon in early March.

When the training is done and race

day arrives, Gundy has a few more tips to make it a great day. Don’t wear brand new shoes, over dress or eat too much the night before. Double knot your shoes and stay relaxed, he says.

“Burn up the least amount of energy you can while maintaining the pace you want to achieve. Keep your arms and jaw loose. Visualize the race and how you’ll push through the tough spots. If you’re feeling good, smile and go for it.”

BEGINNER’S HALF MARATHON TRAINING SCHEDULE So you’ve run a few 5Ks and maybe have a 10K under your belt. Now you’re ready to tackle your first half marathon. You’ll need a training schedule to get your mileage up, but it’s hard to find time to train when you have a full-time job, family, etc. So this schedule from About: Running is just what you need. It allows you to train moderately throughout the week, while working on your longer runs on Saturdays, when most people have free time.

Before looking over the schedule, here are some important notes.

• Mondays: Rest to prevent injury.

• Tuesdays and Thursdays: Warm up, then run at a moderate pace for the designated mileage.

• Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.

• Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you’re feeling tired or sore, then rest.

• Saturdays: Run the designated mileage at an easy, conversational pace.

• Sundays: Recover on this day with easy runs to loosen up your muscles. http://www.fitsugar.com/Half-Marathon-Training-Schedule-Beginners-2845222

Winter 2012 21

Hearty, healthy recipes guaranteed to please on a cold winter’s eve

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Speedy Chicken Posole l 1 tablespoon olive oil l 1 teaspoon dried oregano l ¾ teaspoon ground cumin

Heat a large saucepan over mediumhigh heat. Add oil to pan; swirl to coat.

Add oregano and next four ingredients (through onion and celery mix) to pan; saute 2 minutes. Stir in tomatillos, cook 1 minute. Add broth and hominy, cover. Bring to a boil. Uncover and cook 8 minutes. Stir in chicken; cook 1 minute or until heated. Remove from heat; stir in lime juice, salt and pepper. Divide soup evenly among 4 bowls. Top with radishes and avocado.

Garnish with cilantro, if desired.

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l ½ teaspoon chili powder l 2 garlic cloves, minced l 1 8-ounce package pre-chopped onion and celery mix l 4 canned tomatillos, drained and coarsely chopped l 2 14-ounce cans, fat-free lower sodium chicken broth l 1 15-ounce can, white hominy, rinsed and drained l 2 cups chopped skinless boneless rotisserie chicken breast l 1 tablespoon fresh lime juice l ¼ teaspoon salt l ¼ teaspoon black pepper l 4 radishes, thinly sliced l ½ ripe peeled avocado, diced l cilantro leaves (optional)

Serves 4 serving size 1½ cups soup, 2 tablespoons avocado and 1 radish.

Calories 290; Fat 11.2g. (sat 2.2g mono 5.9g poly 2g Protein 28.2g Carb 20.2g Fiber 4.5g Chol 60 mg; iron 2.4 mg; sodium 452 mg; calc 62 mg.

Escarole, Bean and Sausage Soup with Parmesan Cheese

l 2 teaspoons extra-virgin olive oil l 1 cup chopped onion l ½ cup thinly sliced Fennell bulb l 1 tablespoon minced garlic l (3.2-ounce) links sweet turkey Italian sausages, casings removed l 2 cups fat-free, lower-sodium chicken broth l 1 cup water l 1 (15-ounce) can no-salt added cannellini beans or other white beans, rinsed and drained

Heat a large saucepan over mediumhigh heat. Add olive oil to pan, swirl to coat. Add onion, Fennel bulb. Garlic, and sausage to pan, cook 7 minutes or until sausage is browned, stirring frequently to crumble. Add broth, 1 cup water and beans, cover. Bring to a boil, cook 5 minutes, stirring occasionally. Stir in escarole, cook 4 minutes or until escarole wilts.

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23

It’s never too late to get fit Study suggests seniors who exercise live longer

By DAVID JOHNSON

I

t’s never too late to start taxing your body in hope of reaping some latelife dividends. And the best news, say experts, is the tax rate doesn’t have to be that high.

A recent study published in November by the National Institutes of Health showed that getting involved in moderate leisure-time activities, such as 150 minutes of brisk walking per week, could result in a gain of 3.4 to 4.5 years of life expectancy.

In other words, the old adage of “no pain, no gain” has given way to “be sane, Tribune/Barry Kough use your brain.”

At a certain age, exercise doesn’t have to be overly strenuous. Instead of Moreover, area health experts said a running, try walking at a comfortable pace. It doesn’t have to hurt. bit more added exercise like free weight lifting, swimming, playing golf or tennis, hiking, bicycling, yoga and martial arts, time physical activities.” you come in and do upper body one can add quality of life and perhaps even On the flip side, exercise experts like time, lower body the next.” more years.

Anthony Robbins, owner of Lewiston’s At Gritman Medical Center in Mos“I don’t subscribe to no pain, no World Class Fitness, said more people, cow, Barb Mahoney, director of Gritman gain at all. I think that’s nonsense,” said especially baby boomers and seniors, are Adult Day Health, said she subscribes Odette Engan, coordinator at the Jeff starting to leave the couch and show up to the leisure time prescription. “I think and Becky Martin Community Wellness at health clubs, gymnasiums and playing moderate exercise is a good thing.”

Center in Moscow. “I think and I tell the fields.

She focuses mostly on people who’ve seniors that if it hurts, don’t do it.”

“That’s the majority of my clientele,” already encountered aging difficulties The study Robbins said. “Yes, and perhaps need rehabilitation as well as involved nearly I get a lot of seniors maintenance.

“We really work on balance 650,000 individu- exercises. Probably one of the most and they really “We really work on balance exercises,” als over the age of critical things that can happen to a emphasis strength she said. “Probably one of the most criti40 enrolled in one senior is falling.” training.” cal things that can happen to a senior is Swedish and five Not power lifting falling.”

Barb Mahoney U.S studies. “Wor- Director of Gritman Adult Day Health in Moscow or grunting in place.

Staying active before and during the ryingly, people in But full-range-ofsenior years, she said, will enhance qualboth developed and developing countries motion lifting, Robbins explained, that ity of life and probably add some years are becoming increasingly physically gets muscles “firing” as they’re intended near the end. Gritman sponsors the Stay inactive,” the study states. “People are to do.

Active and Independent for Life prositting at desks all day instead of doing “I’m a real perfectionist on full range gram. manual labor; they are driving to work of motion, which keeps flexibility,” Rob“We try to keep people walking for as in cars instead of walking or cycling; and bins said. “Plus the strength training. long as we can,” Mahoney said, adding they are participating in fewer leisure Even if it’s like two times a week, where that pushing beyond the comfort zone

24 Balance

might be all right for some, like training athletes, but not as people become seniors. “For our folks, we say, when you feel a pain, you need to stop.�

While Robbins touts the benefits of free weight lifting under close guidelines, he also said he recognizes the need for other activities. Muscles, he said, are truly a product of using them or losing them. “Even like golf, you can get a tweak in your back from the twisting motion,� he

said. “But if you’re lifting and hitting the muscle groups the way they were intended to fire, it really helps with all the other stuff you’re doing. Lifting is something you can do for life.�

The National Institutes of Health study acknowledged that physical activity has long been recognized as healthy and life-extending. But few studies, until now, have quantified the results. Regular physical activity is now documented, according to the study, to help maintain

healthy body weight while preventing or delaying heart disease, Type 2 diabetes and some cancers. “You expect your muscles to get fatigued and tired when you’re working,�

Engan said. “But when somebody thinks, ‘oh, I’m going to just keep pushing on through it,’ there’s something going on there and they need to pay attention to that.�

Bottom line: You don’t have to kill yourself to live longer.

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Help Wanted: fitness trainers and instructors Growing health trends good news for those looking to work in the industry

By KELCIE MOSELEY

F

rom the rise of television shows like “The Biggest Loser” to crazes like Zumba and CrossFit, the fitness industry is becoming a force to be reckoned with — and the job outlook for fitness trainers and instructors just keeps getting better.

Between 2010 and 2020, the U.S. Bureau of Labor Statistics predicts 24 percent employment growth for those entering this particular field.

“As businesses and insurance organizations continue to recognize the benefits of health and fitness programs for their employees, incentives to join gyms or other fitness facilities will increase the need for workers in Tribune/Barry Kough these areas,” the job outlook reads.

Personal trainer Kim Barton at Golds Gym in Lewiston gives people a head The industry may be growing partly start on their path to healthier life, getting their efforts better organized. in response to the problem of obesity years. They are exploring options for able one. among adult and adolescent Amerianother gym in town.

“You have a really fun atmosphere cans, as approximately 37.5 percent “Our membership base is too big here,” he said. “You get to see people of adults and 17.5 percent of children for our location, achieve their goals. ... And it’s not ages 2-19 are and it’s still growreally a demanding job. The biggest classified as “Certainly the fitness industry ing,” McGeoghan thing you have to have is communicaobese. Gym has just grown leaps and bounds, said. tion skills.” memberships and our students can find jobs in Though he Schools like the University of Idaho have risen by more places than ever before.” hasn’t seen a rise in are responding to the boom, as well.

7.3 million since Julie Son Julie Son, recreation program director 2002.

Recreation program director of the Department personal trainers of Movement Sciences at University of Idaho at Gold’s, plenty of of the Department of Movement SciAt Gold’s people of all ages ences, said they revised their curricuGym in Lewutilize their training services. Mclum to reflect trends in the field and iston, manager Darrin McGeoghan said they have seen their membership Geoghan said he thinks the profession are working on recruitment efforts is attractive because it’s a highly enjoy- for their graduate programs. She said increase every year for the past four

26 Balance

there is much untapped potential out there to be found.

“Certainly the fitness industry has just grown leaps and bounds, and our students can find jobs in more places than ever before,” Son said.

And the rise is not just in fitness jobs like the gym, she said. Outdoor recreation is also a popular career choice, as sports like cross-country skiing have made a comeback. Son thinks that will continue to grow, particularly for children, who are more interested in outdoor activities than 30 minutes of regimented exercise.

“One of the things recreation does differently than fitness is make it fun and interesting,” Son said.

Hollie Garrison, a graduate student in movement sciences at UI, works at the student recreation center as a personal trainer and group fitness classes

“Now that everyone’s aware of obesity rates and how high it’s really become, people are trying anything that’s easy and fast to lose weight.”

become, people are trying anything that’s easy and fast to lose weight,” Garrison said.

McGeoghan said classes at Gold’s Gym are extremely popular, which he attributes to a desire for social activity when working out. Motivation is a huge factor in losing weight, and he said it usually keeps members coming back for a longer period of time.

“It is a social thing,” McGeoghan

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Graduate student in movement sciences at UI

instructor. She wants to own her own gym someday, and said she pursued her undergraduate degree in the field because of a long-established love for exercise.

“I have been active my whole life, and I like to know why certain things affect the body,” Garrison said. “And I wanted to convey to others how important a healthy lifestyle can be.”

Problems associated with being overweight is something that has attracted many to the gyms, Garrison said. People seem to be more knowledgeable about health issues that can correlate with obesity. And they enjoy group fitness classes for the “in and out,” high-intensity style and the variety of classes that can be taken on any given day.

“Now that everyone’s aware of obesity rates and how high it’s really

said.

Another reason the industry may be seeing a significant uptick is because of the aging baby boomer generation.

Son said there will be plenty of entrepreneur opportunities in that area, since some are quite adventurous and others have limitations but still want to be active.

“I think that’s a very important piece of it, is the baby boomer genera-

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What to do and not to do at the gym Personal trainer gives tips on basic etiquette

designed for and don’t just make up your own little thing for it.

Often, she said, people who are perceived as rude are not intending

By Elizabeth Rudd to be, so instead of acting angry she recommends asking the user if they nnie Rench laughed and said are done with a machine or how that when it comes to workmany sets they have left. ing out, every gym has its basic “The best policy is for one to be pet peeves: The girl who can’t keep her gracious because most of the time clothes on; the guy who grunts and if people are being rude they’re not groans while lifting weights; and the trying to be,” she said. “They’re just inevitable slew of people in January with not aware.”

New Year’s resolutions.

Paying attention to signs posted All jokes aside, she said there is basic by the gym is another way to be etiquette gym users should consider aware and courteous, Rench said. when working out to ensure the experiDuring busy times, gyms will ofence is pleasurable for everyone. ten post signs asking people to limit Rench, director of personal training their workout. She said this is more at Moscow’s North Idaho Athletic Club, for cardio machines and the limit said she usually tells her clients and the will typically be set at 45 minutes, people she works with directly that when which is still enough time for a good they go out on the weight lifting floor workout. “that’s where most of the problems hapRench said it is harder when the pen … just be aware that you’re sharing gym gets busy, but everyone’s workDAILY NEWS/ Dean Hare that space with other people.” out goes better when all gym-goers Tyson Woodbury, top, 25, shows good gym etiquette as he safety She said the best way to avoid being remember to clean up after themspots for Calvin Macy, 27, during an inclined-bench bench press at North Idaho Athletic Club. Macy was lifting 275 pounds. a problem or frustrating others is to be selves, follow the signs and respect aware of how many people are trying to the people who work at the gym use the gym. If it is busy, she said, avoid providing them a service. like weights, barbells and dumbbells, she circuit workouts, don’t camp out on “Know that everyone is there, hopesaid is another courtesy lifters should equipment and use it for its purpose. fully … to get a good work out, so you consider because often times the floors “Just be thoughtful of the gym itself,” just have to work together,” she said. and even the weights are not designed to she said. Use the equipment for what it’s Not dropping or throwing equipment, withstand that impact. It is also loud and dangerous.

“Being really kind to the equipment, NIAC is the only gym on the that’s something that owners will really Palouse offering G.P.P. appreciate,” she said.

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28 Balance

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