Balance

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Balance Volume 4 – Issue 3 – Fall 2012

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

STEPPING THROUGH STRESS

Ashiatsu massage uses feet instead of hands

LET THEM EAT CAKE

Gluten sufferers have growing menu options

WORKING OUT WHERE TO WORK OUT

Find a comfortable place before joining

A LONG, LONG JOURNEY Scott McMurtrey of Pullman goes the distance as an ultra-marathoner Fall 2012

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Contents

Balance – volume 4, issue 3 – Fall 2012

COVER STORY

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AScottLONG, LONG JOURNEY McMurtrey went from hating running to the elite status of ultra-marathoner

NUTRITION

14

LET THEM EAT CAKE Those with gluten intolerance 4

Balance

HEALTH & WELLNESS

STEPPING THROUGH STRESS Ashiatsu massage gaining popularity for benefits of using feet instead of hands

20

FITNESS

WORKING OUT WHERE TO WORK OUT Find a comfortable place before joining

have expanded options

ALSO | STAYING HYDRATED 12

7

|

WORKOUT PLAN 18

|

BACK PAIN 24

LOCAL CONTRIBUTORS

Cody Bloomsburg

Lewiston Tribune staff writer

Cody covers weekend news and writes a weekly column “Street Beef.” He maintains his fitness with an aggressive regiment of freestyle napping, amateur gluttony and occasionally lifting weights, and light cardio in a pinch.

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.

brad w. gary

Lewiston Tribune staff writer

Brad is the assistant city editor for the Lewiston Tribune. A new recipe junkie and constant watcher of calories, he enjoys a daily walk with his dogs and routine jaunts into the wilds of the Lewiston-Clarkston Valley.

Estelle Gwinn

Daily News staff writer

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

Brandon Macz

Daily News staff writer

Brandon Macz covers Latah County for the Moscow-Pullman Daily News. He believes good nutrition is just as important as exercise and healthy snacks can help avoid binging on meals.

Meredith Metsker Daily News staff writer

Meredith Metsker is the News Clerk and a freelance reporter for the Moscow-Pullman Daily News. She lives in Moscow, attends the University of Idaho, and enjoys exercising outdoors.

Kelcie Moseley

Daily News staff writer

Kelcie Moseley is the Washington education reporter at the Moscow-Pullman Daily News. 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.

More. Better. Brighter.

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

A Full Life Agency.................................................................... 29 Allen, Dr. Richard.................................................................... 19 Alm, Dr. Ronald...................................................................... 11 Bishop Place.............................................................................. 9 Bluesky Dentistry.................................................................... 27 Clarkston Denturist Clinic...................................................... 23 Clearview Eye Clinic................................................................ 30 Clearwater Medical................................................................. 25 Electrolysis--Permanent Hair Removal................................... 28 Elm View Chiropractic............................................................ 13 Garges, Lawrence M., M.D........................................................ 6 Gritman Medical Center.......................................................... 32 Henderson DDS, Robin............................................................. 9 Huckleberrys at Rosauers........................................................ 23 Leavitt DMD, Erin................................................................... 21 Lewis Clark Gastroenterology/Endoscopy................................. 6 Maplewood Dental.................................................................. 29 Moscow Medical...................................................................... 27 Moscow Yoga Center................................................................ 27 North Idaho Athlectic Club..................................................... 17 Ozeran, Steven, M.D............................................................... 23 Pathologists’ Regional Laboratory........................................... 19 Public Consulting Group......................................................... 30 Pullman Regional Hospital........................................................ 8 Russfit.com.............................................................................. 17 Schweitzer Engineering Labrotories.....................................13,25 St. Joseph Regional Medical Center......................................... 31 Tri-State Memorial Hospital...................................................... 2 Valley Medical........................................................................... 3 Vig’s Produce........................................................................... 11 Wedgewood Terrace................................................................. 15 Whitman Hospital & Medical Center...................................... 21 Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208)848.2216 or Advertising Director Fred Board at fboard@lmtribune.com, or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Manager Craig Staszkow at cstaszkow@dnews.com. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at cclohessy@lmtribune.com or Daily News City Editor Murf Raquet at murf@dnews.com.

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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. Ad sponsored by Lewis Clark Gastroenterology, PLLC 357025i3-12

Balance

Stepping through stress Ashiatsu massage gaining popularity for benefits of using feet instead of hands By Kelcie Moseley

M

assage can be viewed as a dance, whether it’s performed with palms, elbows, fingers or wrists. But one method is truly more like a dance than the others — because it is performed with the feet. Ashiatsu, which means foot pressure, involves massaging a client with the feet while standing and holding onto a ceiling bar for balance. Ruthie Piper Hardee, who founded the Ashiatsu Oriental Bar Therapy apparatus and organization, learned about different “healing rituals” that used the feet while traveling abroad with her parents in areas of Africa, India and the Philippines. Hardee started the organization in the late ’90s, and said it has since grown to 5,000 graduates nationwide, with 11 instructors and 13 training facilities. She said the world of barefoot massage is “exploding.” “We’re extending the careers of thousands of therapists because we literally don’t use our hands,” Hardee said. Prospective graduates spend three days at a training facility learning how to use their feet to massage “until it becomes a part of your body,” Hardee said. There are two graduates of the program in this area, but one isn’t practicing it currently. The other, Mary Butler of Lewiston, said she does it when it is MASSAGE – see page 8

Ashiatsu is a unique form of massage that is becoming more popular. DAILY NEWS/Geoff Crimmins Illustration

Fall 2012

MASSAGE – from page 7

requested, but doesn’t have the bars in her studio and uses a friend’s facility. She also refers clients she can’t see to another practitioner. Angela Updike, a massage therapist in Clark Fork, Idaho, graduated from the program five years ago and performs about 10 ashiatsu massages per week. She said her own experience as a client inspired her to learn how to do it. “I had an ashiatsu massage and I was shocked by how much blood flow I got, it was amazing,” Updike said. “The body just really relaxes and melts into it and there’s so much circulation that you feel pretty tremendous afterwards.” Updike also mentioned the benefits physiologically for the therapist, not only because feet are used instead of hands, but for the stance as well. “You have to be in good shape to do it, but to me it’s a more natural alignment for my body as a practitioner than it is to be hunched over a table, so it actually feels better to your body,” she said.

Updike said many of her clients pre“We’re kind of known as the most fer ashiatsu to hand massage, and she trusted name in the barefoot busithinks part of that is the surface area ness,” she said, because the company is that the foot allows versus the palm or so specific about the correct use of its fingers. techniques. “It’s less abrasive, less startling than Hardee said over the years, they have a sharp elbow or a small thumb,” she faced issues with untrained therapists said. performing ashiatsu on a client who Setting up a studio with the bars then had a bad experience with it. needed to perform “And then for ashiatsu cost her whatever reason “The body just really relaxes about $100, Updike our grad gently and melts into it and there’s so said, and it doesn’t much circulation that you feel coaxed them to require maintenance. pretty tremendous afterwards.” try it again with Hardee said those proper etiquette, and Angela Updike expenses vary by size they’re like, ‘Oh my A massage therapist in Clark Fork, Idaho of the building and gosh, that’s how it’s needs, which can go supposed to feel,’ ” from a small studio to the Bellagio in Hardee said. Las Vegas. The Oriental Bar Therapy Mary Claire Fridette, who is taking bars are also in hotels like the Ritz over as CEO of the organization, teachCarlton and Marriott. Musicians such es the technique to students as well as as Kenny Loggins also receive the mas- instructors. She said she first became sages after concerts. Hardee said that is aware of the practice in 2002 and was a testament to their quality. experiencing problems with her wrists,

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which is common for a masseuse. “The deep tissue massage is the most commonly requested massage for clients, but it tends to be uncomfortable for massage therapists,” Fridette said. When she learned there was a way to massage with the feet, she said it made sense to her right away, and she now performs ashiatsu on 90 to 95 percent of her clients at a spa in Ohio. Those who are learning the technique are taught specific strokes to use on a client, and Fridette said the biggest challenge is getting the therapist to relax her body and “dance with the strokes.” Those with backgrounds in dance and gymnastics tend to be a more natural fit for that reason as well. “In the beginning it can be very frustrating, but when they work on a guest client who tells them how wonderful it is, that can be very rewarding,” she said. More information, including a list of graduates, can be found at www. deepfeet.com.

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When minutes matter Schools, other public operations recognize the value of having automated external defibrillators on site By CODY BLOOMSBURG

I

t’s not just a little yellow box with sticky pads and a battery to Shannon Wilson. The automated external defibrillator is what could have saved his 12-year-old cousin’s life and did save that boy’s older brother a year and a half later. “It’s really near and dear to my heart,” Wilson said. Wilson coached his little cousin, Trevor Haag, in football during his seventh-grade year. Trevor died of Long QT syndrome while motorcycle racing Sept. 20, 2003, in Kamiah. Long QT syndrome is a heart condition that can cause disruptions in the electrical signals that control a person’s heartbeat. It can cause the heart to go into ventricular fibrillation. As Lewiston firefighter Capt. Phil Ashe explained, in a healthy heart the signal starts in one spot and triggers the chambers to contract so the pump works right. When the heart goes into fibrillation signals sprout from multiple locations. “It kind of just shakes and tremors and nothing gets pumped anywhere,” Ashe said. “It’s getting so much information it can’t do anything.” Sometimes, congenital heart problems go undetected in children until they exert themselves in athletics. If a young athlete goes into ventricular fibrillation a defibrillator is the only thing that can save them, Ashe said, and it has to be used fast. Defibrillation is shown on every TV AED – see page 11

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Tribune/Kyle Mills

Clarkston High School athletic director Shannon Wilson shows off one of two AEDs the school has ready in case of an emergency.

AED – from PAGE 10

medical drama as a doctor zapping a minutes they have a 64 to 68 percent tween $1,000 and $1,800, in the valley. person with two paddles. Instead of chance of converting the heartbeat back They were recently acquired for all bringing them back to life as depicted, to a normal rhythm. Lewiston city-owned buildings, but they though, the technique in reality stops the After the first shock, it took Justin still haven’t made it into all of the city’s heart in the hope that the natural signal about 45 seconds to a minute to take a schools. will start up again. breath on his own, Myklebust said. Clarkston, on the other hand, has It’s like a complete reboot. Since then, Lewiston High School has them in every school. Instead of a machine with paddles and kept two AEDs on site, one in the gym The more of the devices they have knobs, an AED has adhesive patches and and one in the main building. One also around, the better, as far as Wilson, most only have two travels with sports Ashe and Myklebust figure. buttons: on/off and teams. Ashe has been an emergency re“It will walk you right through shock. Wilson is also sponder for 15 years. He’s seen a lot of it and use is pretty easy. I think An AED first talks it’s a great, great tool.â€? the Clarkston High things and not much of it rattles him a person through School athletic anymore. Capt. Phil Ashe placing the patches, director and he said “To this day, if you get a kid call, to Lewiston firefighter which then allows his school has the this day, it gets the butterflies churnthe AED to analyze devices in buildings, ing,â€? he said. “It’s just hard. The younger the heartbeat and determine if a shock with another AED designated for travel- they are, the worse it is. You feel bad for would help. ing with sports teams or to be kept on everyone, but when somebody is 92 you If so it tells the person to hit the butthe sidelines of football games. hope they have had a good life. When ton and everyone to stand clear. If not, “If you have to run into the gymnayou have a child, the first thing you do is it gives CPR instructions. The newest sium ... it could be too late,â€? Wilson said. think about your kids at home and realdevices even analyze the chest compresMyklebust said he has pushed to get ize it can happen to anybody — it can sions through the patches and can tell more of the machines, which cost behappen to anyone.â€? the person if he is pushing hard enough. “They’re really simple to use,â€? Wilson said. “It will walk you right through it Ronald W. Alm, D.P.M. and use is pretty easy. I think it’s a great, 'LSORPDWH $PHULFDQ %RDUG RI 3RGLDWULF 6XUJHU\ Ă• %RDUG &HUWLILHG :RXQG &DUH 6SHFLDOLVW great tool.â€? It was an AED that saved Trevor’s q ,QMXULHV 6SUDLQV q 'LDEHWLF )RRW &DUH older brother. q 1DLO 3UREOHPV q +HHO 3DLQ Justin Haag was playing in a district q %XQLRQV +DPPHUWRHV q 2UWKRWLFV )ODW )HHW basketball playoff game for the Orofino (YHQLQJ $SSRLQWPHQWV $YDLODEOH Maniacs in February 2005 when he colLewiston Moscow lapsed in the Lewiston High School gym WK $YHQXH 6 :DVKLQJWRQ nasium. Members of the audience started 2URILQR &OLQLF Ă• CPR as Lewiston firefighters responded. At that time, the high school did not www.doctoralm.com have an AED on the premises, but the firefighters carried them. Battalion Chief Travis Myklebust was closest and got to Booth Hall in just under a minute. When the call came from dispatch it was for a 15-year-old unconscious and Studies have shown not breathing patient with CPR being Reverse memory loss • Improve done. short term memory score by 18% “I have a kid that age,â€? Myklebust said in as little as 24 days • Improve 90 count bottle was his first thought. His second was long term memory score that he hoped he could get there in time. Save 20% everyday. Four minutes is the magic number for defibrillation, Myklebust said. If a person 922 16th Ave., Lewiston • 746-7044 • vigshealthfood.com can be hooked up to an AED within four

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Staying hydrated Experts say the best gauge for measuring proper fluid intake is the color of urine By BRAD W. GARY

T

here’s no magic number for how much water you need to stave off dehydration. Experts say the answer to such proper fluid intake has less to do with what goes in, and more to do with what comes out. “The key is the color of the urine. To me that’s the best gauge to one’s hydration,” said Barrie Steele, director of athletic training at the University of Idaho in Moscow. “Vandal gold is a beautiful color, but not for urine. It needs to be clear.” What you were told as a kid about eight glasses per day to maintain hydration levels has too many variables, and is probably too low a standard when matched with physical activity. Required water intake will be different for a roofer than it will for an office worker, Steele said. That’s why he instead points to urine shades of

“Vandal gold is a beautiful color, but not for urine. It needs to be clear.” Barrie Steele

Director of training at the University of Idaho

clear to straw colored as an alternative to proper hydration. “Somewhere along the line they’re going to go to the bathroom and they’re going to go, ‘Wow, I think I need to increase my fluid intake,’ ” Steele said. “If they listen to their body, their body is going to tell them what they need.” Steele said his trainers try to instill a hydration plan into all the school’s athletes. Sometimes that includes high-sodium drinks like V8 to add minerals. Food, which is predominantly fluids, is also important, he said. Heavy sweaters who notice salt lines on their clothes should also consume sports drinks like Gatorade because of the amount of sodium that

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Tribune/Kyle Mills

Jennifer Jessup, an athletic trainer at Clarkston High School, has developed a chart to help deal with dehydration.

can shed from the system during strenuous exercise. Clarkston High School athletic trainer Jennifer Jessup recommends those athletes drink sports drinks like Gatorade about 1530 minutes before a workout and after

about 45 minutes of vigorous activity, in addition to water. “Every 15-20 minutes that you’re doing something active, you want to drink water,” Jessup added. “Any time you can, even a little sip will help.”

How much to drink varies by how large a person is. In football parlance, a receiver or a lineman will need to sip more than the kicker on a squad. Both Jessup and Steele keep urine color charts in their athletic training rooms and in locker rooms so athletes can gauge their hydration level. And such rules need to be watched more carefully when drinking alcohol or energy drinks, diuretics that Steele said can lead to increased fluid loss but don’t necessarily alter urine color. He suggests monitoring the intake of such fluids and counterbalance that intake with water. He equates having enough fluids to running a car up a steep grade. “If you’re taking a car with no water in the radiator and you’re trying to drive the Lewiston grade in the middle of August or the middle of October,” he said, “you’re not going to make it without water.” It’s all just a matter of getting the body in tune for a specific activity level. Jessup said a person needs to gauge the body’s hydration needs and prepare. “As soon as you feel like you’re thirsty you’re already dehydrated,” Jessup said. “Wanting water is a sign you’re dehydrated.” Thirst, cramps, and intense pain in the calf or thigh will be the first signs of dehydration on the muscles. That can be followed by intense thirst and other muscle cramps. Cramping early in an athletic season can be the result of muscles, Jessup said. But after adjusting to that high-performance level, she said cramping is most likely the effect of dehydration. Such low water levels can escalate to heat exhaustion when a person has chills and clammy skin, Jessup said, and when suffering headaches, vomiting or diarrhea. Starving the body of fluid for too long can eventually lead to heat stroke, something that Jessup said requires an emergency room visit. “It’s pretty basic,” Jessup said. “Drink lots of water and stay hydrated. And a lot of us don’t do that even though we should.”

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Fall 2012  13

A long, long journey Scott McMurtrey went from hating running to the elite status of ultra-marathoner BY KERRI SANDAINE Scott McMurtrey of Pullman hated running when he was a kid. His dad was a runner, but McMurtrey preferred strapping a radio to the handlebars of his bike and pedaling beside him, listening to Houston Astros games. “Then I joined the Army and I hated running even more,” says the Texas native. “When I got out, I told myself, ‘I’m never going to cut my hair again and I’m never going to run again.’ ” Laughing, the ultra-marathoner takes off his hat, revealing a buzz cut. McMurtrey, 35, is now at an elite level of

AARON WHITEMAN PHOTO

Scott McMurtrey of Pullman emerges from a former railroad tunnel in northern Idaho.

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(Right) McMurtrey makes long distance runs in distant places as well as the Palouse. And his dog Sadie is sometimes a running partner. TRIBUNE/BARRY KOUGH

RUNNER – see PAGE 16

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running that few people will ever experience. He enters long-distance races all over the world, running in all kinds of weather, day and night, fighting exhaustion, physical wear and tear and permanent blisters. A typical ultra-marathon, which is any endurance race longer than a 26.2-mile marathon, draws fewer than 100 participants because of the level of difficulty and space considerations. Most of the trails don’t have room for a Bloomsday-sized crowd. His idea of a long run is crossing the Idaho Panhandle, from Montana to Washington, in one day, just for fun. He did it two summers ago, covering 93 miles in 21 hours. So, what made him change his mind about running? McMurtrey says it started with a phone call to his dad in 2007. His father was out of breath when he answered the phone, and McMurtrey remembers asking him if everything was OK. “Oh yeah,� his dad replied. “I just went for a 28-mile run.� At the time McMurtrey was sitting around playing video games. If his 55year-old dad could run 28 miles, McMurtrey figured he could run a marathon. He signed up for the Portland Marathon and started training. “I never thought I could run 26.2 miles. It sounded too incredible. But on my long runs, something just clicked, and I thought, ‘I love this.’ � He was so enamored with running that he couldn’t wait for the October race in Portland to hone his skills. So, he entered a 50-kilometer event in Cle Elum, Wash., that summer. It took him a little more than seven hours to run 31 miles. “It was the hardest thing I’d ever done.� The sense of accomplishment and satisfaction from finishing was worth every step. McMurtrey was hooked and he’s never looked back. He went on to finish the Portland Marathon in under four hours,

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RUNNER – from page 15

carrying a camera and snapping photos race in the Scottish Highlands, was probalong the way. ably the most disappointing. His passion for running has been fueled “I had to drop out at mile 81 with a by his four-legged best friend. McMurtrey, torn calf muscle. That was a tough one. I’d an administrative supervisor for Washing- always wanted to go to Scotland. I’d been ton State University’s writing program, has dreaming of this for five years. I actually a high-energy dog named Sadie who never tore it around 67 miles. I knew something says no to hitting the trails. was wrong. I was limping and the next 13 “I know that no matter how much I love miles took me 12 hours.” to run, I’ll never be able McMurtrey was in to match the excitement pain; the rain was pouring. “I don’t know what I’m she gets from running He started hallucinating more passionate about every single day. She at the end. He thought he — running or traveling, so I can tell the difference saw his girlfriend coming decided to combine the two.” between my work shoes up the trail, but no one Scott McMurtrey of Pullman and running shoes.” was there. In addition to en“It happens, especially durance running, McMurtrey is an ardent in these ultras,” he says of the experience. fan of traveling. That’s one of the reasons “The ones that attract me are the races I’m he’s competed in places such as Iceland, not sure I can finish.” South Africa, Canada and Scotland. His A regular marathon is not easy, but longest race was in South America where McMurtrey is sure he can cross the finish McMurtrey ran 155 miles over six days line because he’s done it numerous times. across the Atacama desert in Chile. To date, he’s got about 45 marathons and “I don’t know what I’m more passionate ultra-marathons under his belt. about — running or traveling, so I decided McMurtrey is always looking for a new to combine the two.” challenge and a new place to visit. With His recent overseas adventure, a 95-mile Sadie by his side, he’ll head to Moscow

16  Balance

Mountain, up Asotin Creek or another scenic place such as the Wallowa Mountains in Oregon to train. His running club, the Palouse Falls Beer Chasers, meets on Wednesdays at the Palouse Falls Brewing Company in Pullman. The high-mileage races he enters are tough. Steep terrain, wicked weather, and running up to 100 miles add up to some difficult circumstances, but the mind game is what kills you, he says. “The longer the race, the less physical it is. It becomes more mental. Even if you’re in the best shape in the world, 100 miles is never going to be easy. How do you keep going? You have to know ahead of time that you will really want to quit. I have to remind myself overcoming those moments are the triumphs.” The perseverance you develop from running ultras translates to the rest of your life, McMurtrey says. “It’s the hardest thing to explain. It makes life easier because you know you can do things. You know you’re stronger than you thought you were. If there’s a deadline at work, I think, ‘I’ve done harder things. I’ve gotten through bigger challenges.’ ”

(Above left) McMurtrey and his dog Sadie cruise along the Colfax Trail. (Above right) It’s not the average straight and flat running trails that McMurtrey often runs down while cutting through the Palouse trees. Aaron Whiteman photo

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His advice to aspiring runners is not to get too obsessed with time. It’s great to have goals and set some personal records, but unless you’re one of the fastest men or women in the race, living and dying by your time is a good way to take the fun out of running. “I’d rather run with Sadie than shoot for a time in a race. Sure, time is important, but you can’t make that your main motivation. Time is like dessert, but that’s not the reason you should be running. There are a lot more beautiful reasons to run.” Look at the scenery, take some pictures, be grateful for your healthy lifestyle, he says. When the going gets tough, write poetry or songs in your head, count your footsteps, come up with a chant that will keep you moving. “For me, running is my alone time and I cherish those moments,” he says. “It also allows me to drink more beer and eat more chocolate chip cookies.”

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Devise a plan and stick to it Having goals, a plan crucial to a successful workout By Meredith Metsker

E

veryone has a different reason for going to the gym. Some people go to lose weight and tone up, others go to gain weight and build muscle mass, and still others go to prevent injuries or complications like osteoporosis or diabetes. No matter what the purpose is, it is crucial to devise a workout plan ahead of time and stick to it.

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Dr. Clay Robinson, a professor of kinesiology at Lewis-Clark State College with an emphasis in exercise science and sports medicine, said a workout program must reflect the goals of the person it’s tailored to. Before going to the gym, Robinson said it’s important to evaluate one or two clear objectives and the amount of time available each week for exercising. “We always have to look at behavior change, not only having a plan but is there going to be any positive reinforcement in accomplishing that plan,” Robinson said. Robinson said one of the best

sources of positive reinforcement and accountability is a workout partner. Some people choose to take that one step farther and invest in personal training sessions. Jennifer Eastin, a personal trainer at Anytime Fitness in Moscow and an athletic training student at the University of Idaho, said there are many benefits to exercising with a personal trainer. “It really helps with motivation … with personal training, you get someone who has a knowledge of how to create a workout tailored to your specific needs as a client,” Eastin said. For those who do not want to work with a personal trainer, Eastin said online resources like www.menshealth.com and www.womenshealthmag.com can provide good exercise ideas for the gym and at home. Eastin said going to the gym with the right attitude is an important first step in having a successful workout. “Coming in with the attitude that you want to be healthy is a good way to start, because if you are just coming into the gym, and you don’t have …. a really good purpose behind it, then I would think that it would be easy to get intimidated by the other members working out there and equipment,” Eastin said. For those people who are new to the gym scene, Eastin, 27, said most workout machines have a brief description on the machine that includes what the machine is called, what muscles it targets and how to use it. Whether it’s toning up, losing weight, or building muscle, Eastin said every workout should begin with a warm-up and end with a cool-down. A warm-up

and cool-down usually consist of walking on a treadmill or biking for about five minutes and stretching. Robinson added that it’s important to eat something light before and after exercising. A post-workout snack should include something with protein and be consumed within 90 minutes of exercising.

12,000 calories a day just to keep up with how many they burn during a workout. Robinson also said that many recent studies have found that milk is the best fluid hydration after a workout. Adding protein supplements, like Carnation Instant Breakfast, can also help with the muscle building process. Robinson warned that too much of one vitamin or one supplement can be Less weight, more reps dangerous. For people who want to tone their “The athlete needs to know their own muscles and lose weight, the common body … we have to think about making mantra is: less weight, more repetitions. good choices,” Robinson said. Robinson said when doing muscle toning Robinson said there are four eleworkouts, weights aren’t always necesments to the weight-lifting process when sary. it comes to strength training: intensity, For example, lunges, pushups, and frequency, repetitions, and total volume. squats are all toning exercises that can be Weight lifters should lift about 60-70 done using a person’s own body weight, percent of their maximum capacity and rather than adding external weight. do eight to 12 repetitions per set. Robinson said toning workouts should Eastin said three sets per exercise first incorporate both upper and lower is standard for strength training and body lifts that target large muscle groups, muscles should start burning by the end like bench press, chest press, leg press, of the second set. lunges, squats, pushups, and pull-ups. Exercises that target specific muscles, like bicep curls or tricep extensions, should be left until the end of the workout. Eastin said a common target area for both men and women is the stomach and back. For this tricky core area, Eastin said she uses five exercises designed to strengthen. The “Core Five,” as she calls them, are abdominal crunches, back extensions, quadruped exercises, front planks, and side planks.

More calories, more weight For those exercise gurus who want to put on weight and muscle mass, for a sport or otherwise, there are two key elements to keep in mind: consume more calories and lift more weight. Robinson said people who want to build muscle will have to consume significantly more calories than the average person. While an average high school athlete might need to consume 4,000 or 5,000 calories a day, professional athletes like Michael Phelps consume 8,000 to

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Working out where to work out Find a comfortable place before joining By Estelle Gwinn

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here are many things to consider when choosing a gym, from cost to location to equipment. The options can be overwhelming. But when it comes down to it, gym owners say nothing is going to keep you on track if you are not comfortable in the gym environment. “If you feel intimidated and out of place, odds are you aren’t going to come back” Patti Wilson, owner of the Curves gym in Lewiston said. “If you feel like the staff cares for you and can help you with your goals you will continue to work out.” Many potential members who are entering gyms for the first time may feel overwhelmed by equipment or even just by watching the other members, she said. If that is the case, that gym is not for you. Wilson explained

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that first-time gym members may want to seek out a gym that has easily accessible and knowledgeable staff to help with all that scary equipment. “We’re more intimate, more one on one,” Wilson said. “We’re right here to help and we’re easily accessible to our members.” Accessibility of staff is something first-time gym members should also consider when joining a gym for the first time, which can be not only scary but also dangerous if you are inexperienced with equipment. “If you’ve never been to a gym you may not know how many reps to do or how to push

yourself or how to check your heart rate but all that is done in here,” Wilson said. Gyms like Curves also offer all-around health and fitness plans for those who need more guidance when it comes to sticking with a nutrition and fitness routine. This all-inclusive style of gym creates a more social, intimate atmosphere, which may not be for everyone. “Our typical club member is the everyday person who wants to come in and get their work out, it’s not social hour,” Jessica

Yoder, owner of the Anytime Fitness in possible make it more affordable.” Lewiston, who agreed that comfort is the Finding the time is often the most chalkey component to finding a gym because it lenging aspect of working out. For those directly affects retention. “The culture and with a busy schedule who work during atmosphere is huge, since one of the hardest business hours the 24-hour gyms, such as things statistically Anytime Fitness, about working out may be the most “New members don’t want to be is just stepping into intimidated and they often don’t convenient. For a gym, they’re terri- want to be watched because they’re others, who need to fied of it.” self conscious so a club’s atmosphere spend their evenings While one-onat home with their and culture is very important.” one assistance may families something Jessica Yoder be beneficial to quick and challengOwner of the Anytime Fitness in Lewiston •Preventative Care one potential gym ing is more ideal, •Restoration and member it can be overwhelming to another. such as Curves, which promises a 30-minute Cosmetic Dentistry “New members don’t want to be inwork out without the additional price of a timidated and they often don’t want to be personal trainer. •Crown & Bridge watched because they’re self conscious so a “With women busy working and taking club’s atmosphere and culture is very impor- children here and there, it’s nice knowing •Implants tant,” Yoder said. they can stop in at their convenience to For some, the traditional weights, work their total body in 30 minutes, and treadmills, and sit-ups are not the ideal they’re on their way. Here you’re walking 3326 4th Street, Lewiston work out and forcing themselves to be more into a gym where you’re going to receive conventional can lead to giving up on their help without needing to pay for a personal fitness routine. Those who seek out sometrainer.” thing more exciting to get their heart rate up should venture beyond the typical gym to facilities such as the North Idaho Athletic All Club in Moscow, which offers classes to its Adults members, creating more of a fun, community feel. “Look at a gym and see if they have what you want,” Zachary Jones, front desk manager at the athletic club said. “Whether it’s group fitness classes or personal training or just members in the gym themselves that are trying to attain the same goals you are.” During tough economic times, many members may be looking for something that will save them time and money above all else. Which makes convenience and price nearly as important as comfort when shopping around for a new gym. Strength and balance fitness classes available through WHMC “Cost is definitely a priority with the economy how it is,” Yoder said. Classes are taught by trained and certied Hill Ray Plaza Colfax Anytime Fitness actually lowered their Whitman Hospital instuctors. rates recently to boost membership. North Monday / Wednesday Idaho Athletic Club raised their rates for the 10-11am Call 509-397-5733 first time in five years. for more information. LaCrosse Methodist Church “Nowadays, cost is definitely something Tuesday / Thursday 1200 W. Fairview St., Colfax • (509) 397-3435 people are looking for in a gym,” Jones said. www.whitmanhospital.com 9-10am “We try to keep our costs down as much as

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Let them eat cake Those with gluten intolerance have expanded options By Kevin Gaboury

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t’s difficult to go anywhere these days without hearing about gluten. Labels in the grocery store proclaim “gluten-free” in bold lettering. Restaurants from Outback Steak House to Wendy’s tout gluten-free menus. Some bars even have gluten-free beer on tap. Gluten intolerance, commonly known as celiac disease, is a genetic disorder that affects approximately one out of every 133 people in the United States, or roughly 2.2 million Americans. According to the Washington-based Gluten Intolerance Group, celiac disease is also the most undiagnosed disorder in the U.S., with approximately 80 people undiagnosed for every person diagnosed. Angela Bunce, a registered dietician at St. Joseph Regional Medical Center in Lewiston, said increased awareness of the disease over the past 10 years has led to an explosion in the variety of gluten-free products on the market. “It’s the most common genetic disorder in the world,” she said. Gluten is a catchall term for proteins found in wheat, rye and barley. When someone with celiac disease consumes gluten, their body releases antibodies that attack the villi in the small intestine, Bunce said. “It reduces the absorptive capacity in the small intestine from the size of a tennis court to about a 2-foot-square area,” she said. On the Net: For more information on celiac disease and living a gluten-free lifestyle, visit the Gluten Intolerance Group’s website at www.gluten.net

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Symptoms vary from person to person sis of celiac disease,” she said. and can include infertility, growth failure in There’s also dermatitis herpetiformis, an children, anemia, diarrhea, weakness and itchy, blistery rash that occurs when some fatigue. Currently, the only known cure for people eat gluten. celiac disease is to eliminate gluten from Unless you’re sensitive to gluten, Bunce your diet. said, there is no medical “There aren’t a lot of benefit to adopting a “There aren’t a lot of diseases out there that diseases out there that can be gluten-free diet. Most can be cured by changcured by changing your diet.” gluten-free foods are ing your diet,” she said. actually more caloriAngela Bunce However, not everycally dense than their A registered dietician at St. Joseph one who reacts to gluten gluten-containing counRegional Medical Center in Lewiston has celiac disease, Bunce terparts, she added. said. Those who have a gluten sensitivity “The diet is more expensive,” she said. lack the antibodies found in patients with “It’s a lot more limiting in options of what celiac disease, but if they eat gluten, they’ll you can and can’t eat, so I don’t think it get sick, she said. should be taken lightly to go on the diet.” “If somebody goes on the gluten-free A gluten-free loaf of bread can cost $5 diet and feels better, they’re obviously sen- and a box of pasta costs $3 to $4, Bunce sitive to gluten, but they can’t get a diagno- said. Most restaurants that serve gluten-

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No pain, no gain is not always best philosophy Poor lifting technique is No. 1 way to injure yourself By Elizabeth Rudd

I

t is the simple tasks like lifting a box or twisting while carrying a heavy bag of groceries that can sometimes cause us the most pain — especially to our backs. Therapists and chiropractors alike say the most common way for a person to injure the back is by lifting something incorrectly. Carrie Coen, director of Summit Therapy and Health Services at Pullman Regional Hospital, said people tend to injure their backs when they do not use proper lifting techniques. Although the most common, lifting is not alone on the list of possible ways to injure one’s back. Coen said twisting, even when not lifting, pulling or pushing, can also cause pain to the back, and over time posture is also a contributor. “The things we really focus on in physical therapy are core strengthening, stretching, proper posture and proper lifting techniques,” Coen said. She said in many instances it is microproblems that can make a simple task like tying a shoe the last straw in a back injury, and recommended people see a doctor when back pain interferes with a person’s daily tasks. Dennis Diaz of Ancient Arts Chiropractic in Lewiston said the sooner a person seeks help for a sore back the better chance there is to resolve the pain. “For most people it’s a matter of common sense,” Diaz said. “If you’re really hurting, the sooner the better.”

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He said one of the biggest mistakes he’s seen people make is applying heat to an acute injury — a singular injury incident. Instead, people should apply ice to help reduce inflammation. “With a new injury, they should absolutely not get into a hot tub or a hot bathtub because it will increase inflammation and the time it takes for them to get better,” Diaz said. Chronic injuries, or ongoing pain, can benefit from the use of heat, Diaz said, and both forms of back pain can benefit from the person taking a fish oil supplement because it is an anti-inflammatory and joint lubricant. Diaz said while chiropractors are typically known for manipulating people’s spines, they also use acupuncture as well as techniques that transfer to physical therapy, including ultrasound, electrical stimulation and traction. He said research has shown chiropractors are seven times as efficient as MDs in situations where a person needs to get back to work. He said the most efficient chiropractors use a combination of chiropractic adjustments and therapy techniques. Tyne Gray, lead massage therapist at Summit Therapy and Health Services in Pullman, said they see some patients who seek massage therapy to enhance their physical therapy treatments. She said in these instances they work closely with the

physical therapist because they want patients to get the most out of their therapy. She said massage therapists see acute and chronic injuries, and how they approach each patient depends on their situation and the therapist because different therapists might use another technique for the same injury. “It’s not a written protocol for low back pain. You’ve got to get in there and see what’s going on and treat what you find,” Gray said. Massage therapy helps to relax and stretch the muscles, Gray said, and therapists use a variety of techniques to reduce pain, including deep tissue, Swedish, muscle energy technique and myosacsial release — stretching the connective tissue just under the skin to get more range of motion.

“I’d say that somebody who’s had chronic low back pains and has tried different physical therapy, it would be a good treatment to try,� Gray said. “Somebody with acute back pain from like a car wreck would want to talk to a doctor before treatment.� All forms of treatment offer advice and tips on how to prevent future back injuries and continue treatment at home. Gray said they walk people through stretches and what they can do at home and work to keep their muscles stretched out. Coen said the main goal of physical therapy is to teach people how to realign themselves by stretching and strengthening. She said they also emphasize and teach proper lifting techniques. “The best thing for (people with back injuries) would be to maintain good physical fitness, proper posture and good lifting techniques,� Coen said. Diaz said he recommends exercise also, particularly yoga and tai chi because they are gentle and really good for a person. He said these forms of exercise are popular al-

most everywhere else in the world, and there is greater chance of a person injuring him or herself by lifting weights. “Regular walking is one of the most helpful things we can do, and excercise is helpful as well, you know things like crunches — just any exercise that puts your low back into motion,� he said. The one exercise Diaz said is actually bad for a person’s back that many people do not realize is jogging. He said it is better to walk fast or sprint because when doing either of these the impact is not as shocking as when jogging. He said sprinting allows the impact to stay on the balls of your feet, whereas when jogging it lands on the balls and heals which is bad for ankles, knees, hips and backs. But the biggest reminder Diaz said he gives people is to be aware of healing time. He said it can take up to 90 days for a disc to heal as much as it will, and that’s only if everything goes right. “The big thing is not doing too much too soon,� Diaz said.

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New DNA encyclopedia shows complex inner workings By MALCOLM RITTER Associated Press NEW YORK — A colossal international effort has yielded the first comprehensive look at how our DNA works, an encyclopedia of information that will rewrite the textbooks and offer new insights into the biology of disease. For one thing, it may help explain why some people are more prone to common ailments such as high blood pressure and heart disease. The findings, reported Wednesday by more than 500 scientists, reveal extraordinarily complex networks that tell our genes what to do and when, with millions of on-off switches. “It’s this incredible choreography going on, of a modest number of genes and an immense number of ... switches that are choreographing how those genes are used,” said Dr. Eric Green, director of the National Human Genome ReThinkstock®/Photo Illustration Scientists have mapped more than 4 million sites where proteins bind to DNA to regulate genetic function, sort of like a switch. search Institute, which organized the project. The work also shows that at least 80 percent of the human genetic code, or genome, new work shows how that happens on a broad a first translation of a very long book. is active. That’s surprisingly high and a sharp scale. “The big surprise is just how much activity contrast to the idea that the vast majority of It’s “our first global view of how the genome there is,” he said. “It’s a jungle.” our DNA is junk. functions,” sort of a Google Maps that allows The trove of findings was released in 30 Most people know that DNA contains both bird’s-eye and close-up views of what’s papers published by three scientific journals, genes, which hold the instructions for life. But going on, said Elise Feingold of the genome while related papers appear in some other scientists have long institute. journals. In all, the 30 papers involved more known those genetWhile scientists than 500 authors. The project is called EN“It’s this incredible choreography ic blueprints take up going on, of a modest number of already knew the CODE, for Encyclopedia of DNA Elements. only about 2 percent genes and an immense number of detailed chemical The human genome is made up of about 3 of the genome, and ... switches that are choreographing makeup of the genome, billion “letters” along strands that make up the their understanding how those genes are used.” “we didn’t really know familiar double helix structure of DNA. Parof what’s going on how to read it,” she ticular sequences of these letters form genes, Dr. Eric Green in the rest has been said in an interview. which tell cells how to make proteins. People director of the National Human Genome murky. “It didn’t come with an have about 20,000 genes, but the vast majority Research Institute Similarly, they instruction manual to of DNA lies outside of genes. have known that the genome contains regula- figure out how the DNA actually works.” So what is it doing? In recent years, scitors that control the activity of genes, so that One key participant, Ewan Birney of the entists have uncovered uses for some of that one set of genes is active in a liver cell and European Molecular Biology Laboratory in DNA, so it was clearly not all junk, but overall another set in a brain cell, for example. But the Hinxton, England, compared the new work to it has remained a mystery.

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Scientists found that at least three-quarters of the genome is involved in making RNA, a chemical cousin of DNA. Within genes, making RNA is a first step toward creating a protein, but that’s not how it’s used across most of the genome. Instead, it appears to help regulate gene activity. Scientists also mapped more than 4 million sites where proteins bind to DNA to regulate genetic function, sort of like a switch. “We are finding way more switches than we were expecting,” Birney said. The discovery of so many switches may help scientists in their search for the biology of disease, particularly common conditions such as high blood pressure, heart disease and asthma, scientists said. Studies have found that DNA variations that predispose people to such common disease often lie outside the genes, raising the question of how they could have any effect. The new work finds evidence that many of these variations fall within or near regulatory regions identified by the ENCODE project, suggesting a way they could meddle with gene activity. Another finding raises questions about just how best to define a gene, researcher Thomas Gingeras of the Cold Spring Harbor Laboratory in New York and colleagues suggest in their report in the journal Nature. The common notion that genes are specific regions of DNA that are separated from other genes “is simply not true,” he said. He and colleagues said it would make more sense to define a gene as a collection of RNA molecules instead of a particular location on the DNA. Birney said that with the finding of widespread activity across a person’s DNA, scientists will be debating how much of it is really crucial to life. Still, “it’s worth reminding ourselves that we are very, very complex machines,” Birney said. “It shouldn’t be so surprising that the instruction manual is really pretty fearsomely complicated.”

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Online: Journal Nature: http://www.nature.com/nature Fall 2012  27

Pack it in, don’t pack it on Making healthy choices for your child’s school lunch

practice is to make lunches and longterm lunch items ahead of time, said Devin Town, a registered dietitian with Tri-State Memorial Hospital in By Brandon Macz Clarkston. Make sandwiches the night before, here are plenty of ways to fit all five she said, and think about making food groups into a child’s packed tuna, chicken or egg salads that can lunch, but before you send them off be stretched into lunches over a to school, make sure to check the bag and week. While prepping dinner, ditch the processed foods. cut more veggies and fruits “What I see is a lot of extra stuff,� said than you need and use the Mimi Pengilly, food service coordinator for extra for lunch. You can the Moscow School District. “For example, even have dinner leftovers for extra dessert or canned beverages. And lunch, said Pengilly. those things are fine some of the time, but “The night before is not a good practice on a daily basis.� great, because the morning During lunch, elementary school chilof school it’s too easy to get dren should consume around 600 calories thrown off,� she said. and high school students 800, she said. For students seeking a vegetarian “They’re growing and they’re very aclifestyle or parents who don’t want to tive, so they do need a lot of calories in the load children up on lunch meats every middle of the day,� said Pengilly. day — many are also packed with sodium Making sure those calories don’t include — think about eggs, peanut butter, cheese, sodas and processed foods like Lunchables, beans and legumes, said Town. which pack a lot of protein but few other “A handful of nuts is excellent or peanutrients, is important, she said. nut butter. You can’t really beat that as far “If you pack a sandwich that has protein, as a cheap protein food that has enough and fruits and veggies, and kids take some fat and protein that it keeps you going for milk from school, that’s a well-rounded a while,� Pengilly said. lunch,� said Pengilly. Look for whole grain breads for For parents on the move, time often fac- sandwiches or substitute your grains tors into what is packed for lunch. A good with meals wrapped in tortillas or noodle

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dishes, she said. While 100 percent fruit juice is good, limit consumption to 4 to 8 ounces, Town said. “Juice is best served once a day, if at all,� Pengilly said, “and water is a great beverage if kids don’t tolerate or want milk.� There can be a long wait between lunch and dinner, so Town recommends an after-school snack “keeping in mind those healthy food choices for the snack,

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