Balance The health magazine for Body, Mind & Motivation
RESOLUTIONS SET, MET
Clarkston man meets 2017 goals one month at a time
STRESSED KIDS
Important to know the signs to look for
GENERATIONS COLLIDE
From boomers to Gen X, employers face personality differences
NEW NORMS
Trainer helps re-educate clients on path to fitness
Volume 10 – Issue 1 – Winter 2018 Published quarterly by the Lewiston Tribune and the Moscow-Pullman Daily News
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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 the Moscow-Pullman Daily News advertising department at (208) 882.5561. Editorial suggestions and ideas can be sent to Tribune Editor Craig Clohessy at cclohessy@lmtribune. com or Daily News City Editor Devin Rokyta at drokyta@dnews.com.
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Contents Balance – volume 10, issue 1 – Winter 2018
4
HEALTH
GOING VEGAN
MILLENNIALS IN THE WORKFORCE
Vegan substitutes for your favorite foods
Baby boomers and Gen X faces challenges
12
COVER STORY
8
WELLNESS
14
HEALTH
ONE RESOLUTION AT A TIME
PHONE ADDICTION
Monthly resolutions stick
Too many hours spent on our phones is causing problems
PLUS STRESSED KIDS 6 | LIFE EXPECTANCY 16 | PETS & HEALTH 18 | FITNESS TRENDS 20
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Vegetarian meats in high demand Local stores, universities provide meatless options for patrons By Taylor Nadauld
of the moscow-pullman Daily News
As “meatless meat” brands continue to upgrade and diversify their products, both vegetarians and self-proclaimed carnivores are changing the way they think about protein sources. And their local grocery stores and institutions are just trying to keep up. Moscow Food Co-op Store Manager Kerry Morsek said she has been in recent meetings with her kitchen supervisor to start pushing for increased options during the store’s “Meatless Mondays,” a weekly event that promotes the co-op’s array of plant-based products. “We have seen an increased demand for vegetarian and vegan options,” Morsek said. The store currently offers several brands of vegetarian and vegan meat products — Field Roast, Gardein and Tofurkey, to name a few — that mimic the protein content and tastes of a typical cut. And while some plant-based products are healthier than their meaty alternatives, the coop also offers vegetarian options that are not necessarily the healthiest, but still taste good; things like tempeh bacon, a bacon substitute made from soybeans that typically includes less fat and cholesterol than real pork. “It’s really tasty,” Morsek said.
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Though health benefits are just one reason a person might choose to live a vegetarian or vegan lifestyle, they could be reason enough to switch over. Washington State University dietician Alice Ma said she is a vegan for ethical reasons. And though she takes care not to push that lifestyle on anyone else, as a dietitian, Ma does recommend decreased meat consumption to many of her student clients because of the role certain meats can play in overall health, such as increasing the risk of heart disease. At WSU, Ma has helped to meet what she says is a greater student demand for more plant-based options. In the past two years, Ma has seen certain residence halls offer plant-based desserts that swap milk and eggs for vegan-friendly substitutes, while others provide cauliflower wings next to the chicken on “Wing Wednesdays.” “That makes it easier for some students who really like the meat and miss the meat, but still want to be vegetarian,” Ma said. If the health benefits of meatless options aren’t enough, some researchers say the processing of vegetarian meats also has less of a negative impact on the environment. “If we eat a lot of meat, that cattle has to eat feed that comes off the land,” John Reganold, regents professor of soil science and agroecology at WSU,
MetroCreative Creamy avocados are a vegan-friendly substitute for dairy dishes such a chocolate mousse and ice cream.
said. Reganold researches the effect of alternative and conventional farming systems on agricultural sustainability indicators and has taught courses on land use and soil science at WSU. He said people do not need to give up their beef,
chicken or lamb to make an environmental impact. They just need to eat less of it. “It’s more efficient, it’s healthier for people and it’s better for the planet,� Reganold said. ——— Nadauld can be reached at (208) 883-4630, by email to tnadauld@dnews.com and on Twitter @tnadauldarg.
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Kids stress-out too Learning to detect symptoms is first step for parents By Eric Barker
of the Lewiston Tribune
Kids respond to stress and anxiety in a number of different ways but there are clues parents and others can look for, said Steve Button, a social worker for the Lewiston School District. A change in sleep habits, ranging from trouble sleeping to over sleeping, can be the result of stress. Irritability or quickness to anger beyond normal teenage angst can be another symptom. Small children can become excessively clingy, he said, or have abnormal bouts of crying. Older children may try to over compensate for stressful situations in their lives or they may engage in risky and unhealthy behavior like using drugs or alcohol. “You are looking for things that are out of the norm for a particular kid,” he said. Signs of depression can include a significant drop in grades, withdrawing from friends and family, sleeping changes, or changes in eating such as eating a lot more or not wanting to eat much at all. “With some kids it doesn’t come across as mopey or flat (behavior),” he said. He said some teenagers under stress may begin cutting themselves. The behavior is more prevalent in teenage girls but is not exclusive to them. “Certainly any statements or thoughts of about self-harm need to be taken seriously.” Many children will express things on social media that they might not say to parents or other adults in their lives. Because of that, Button said
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parents should tune into their kids online lives. “I would encourage parents, no matter what, to always have access to kids social media.” He said stress, anxiety and depression can be mitigated in a number of ways. Structure is important. “The more structure you can have in a kid’s life, especially younger kids, that helps. If they can have a daily schedule and know what is coming that is helpful.” Things like structured bed times for younger kids is helpful and more interaction with family members is good for kids of all ages. “Less screen time helps sometimes,” he said. “Sometimes kids mask all of those things by escaping into video games and so they are not addressing stresses.” “Shutting that down and just having as much family time as possible and just having open lines of communication helps and that includes adults having less screen time.” Other things that help include healthy eating habits and less junk food and increased physical activity. “Physical activity is great. I think any kind of physical activity. In winter kids tend to be more isolated from the outdoors and there is less light. If they can get out just 15 or 20 minutes and play around, if we have snow, have fun in the snow. All those kinds of things help.” He also said its good for parents to insulate kids from some of the stressful situations in their own
lives. “Sometimes parents are a total open book and their kids know way too much adult stuff.” Button said there are lots of resources for parents who think they might need extra help in assisting their children who are suffering from stress and anxiety. Teachers and school councilors and social workers like him can be a source of support. If more one-on-one assistance from mental health professionals is needed, Button said schools can help parents tap into community resources.
MetroCreative Look for signs out of the normal to see if your child is stressed.
“We don’t have the resources to do some of the family stuff but we can certainly point them in the right direction. We have whole lists of resources.” He said they are also well versed in insurance and medicaid requirements of different services in
the region. “We can be a clearing house for where to go in the community, whether a private agency or the Department of Health and Welfare.” ——— Barker may be contacted at ebarker@lmtribune.com or at (208) 848-2273. Follow him on Twitter @ezebarker.
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Generations collide in the workplace Employers must draw on strengths of millennials, Gen Xers, baby boomers By Josh Babcock
of the Lewiston Tribune
As millennials pour into the workforce, employers should know they aren’t the average employee. According to BridgeWorks, a company that researches different generations in the workplace, 50 percent of the workforce by 2020 will consist of millennials and they work quite a bit differently than employees of other generations. “Millennials, we have a different idea of how things can work,” said Austyn Rask, a research and writing associate with Bridgeworks. “We don’t think work means being stationary at your desk: You can work hard from anywhere — it could be at a cafe on a Saturday at noon.” MetroCreative Millenials have a different way of working, which includes not being chained to a desk.
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There are three generations that predominantly make up today’s workforce: millennials, Generation X and baby boomers.
“Baby boomers, many of them raised millennials,� Rask said. “They have the famous generation rivalry.� Rask said millennials are brainstormers, which can bring out an unfortunate side in well-seasoned baby boomer co-workers. “Baby boomers aren’t always open to new ideas from younger employees because they don’t understand what it took to get where they are today or don’t understand what it took to build the company; they might feel closed off to younger employees with new ideas.� She said Gen Xers are also known to dislike millennial brainstorming sessions. While boomers struggle with new technology, millennials are known to become distracted by it. “We believe other generations are also entranced in their phones,� Rask said. She said millennials have other weaknesses, too. “They have this idea and they want to share with the CEO,� Rask said. “They don’t understand there are hoops and you can’t just go to the CEO
when you’re a new hire.â€? Tony Poston, president of College Hill Custom Threads in Pullman, said nearly his entire workforce consists of millennials. Poston said millennials are results-driven and require positive reinforcement and affirmation they are doing the job correctly. “Non-millennials might point out ‘I’ve had a 50 or 60 hour work week,’â€? he said. “Millennials might work 30 hours in a very productive work week and think that’s OK. ‌ They might get out at 3 p.m. and stay until 9 p.m. the next day. Gen Xers are known to keep a strict balance on work and life and keep a barrier between the two. While the three generations often butt heads, Rask said a combination of all generations in the workplace creates the most productive environment. She said the Gen Edge generation, a group of 61 million born from 1996-2010, is still mostly in college, but is beginning to hit the workforce and be understood. According to BridgeWorks, Gen Edgers will be the last generation with a Caucasian majority. For more information on the work habits and workplace relationships of the other generations, visit www.generations.com. ——— Babcock can be reached at (509) 339-3423, or by email to jbabcock@lmtribune.com.
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Winter 2018 
Creating new norms Personal trainer Travis Walker helps re-educate clients’ bodies on path to better fitness By JOEL MILLS
of the Lewiston Tribune
The operative words at Travis Walker’s personal training studio are stability and mobility. “We really build that base and make sure people are doing the correct movement patterns,” said Walker, 40, the owner of Complete Fitness in Lewiston. “From there, we build strength on top of that base.” Many clients who come to Walker’s 21st Street business have developed bad posture over the years, usually due to environmental factors at work and home. “They create their own norms, instead of what posture is supposed to be like,” Walker said. “We try to re-educate that so they can get moving better, and so we can have the least amount of injuries as possible while they’re getting more fit.” New clients first undergo a testing process to determine the state of their mobility and stability. From there, Walker or one of his employees will build a customized fitness program 10
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Tribune/Barry Kough Personal trainer Travis Walker at Complete Fitness in the Mall 21 on 21st Street in Lewiston.
that starts with strengthening the body’s core before moving on to finer points. Walker graduated from Moscow High School and spent two years studying at the University of Idaho. He resumed his education at LewisClark State College after a one-year break and completed a degree in kinesiology, the study of movement. “I’ve been active all through my life, and played high school sports,” Walker said. “I always knew I wanted to do something with fitness and activity.” He initially had eyes on a career in physical education, but life took him in a different direction. After spending about a decade working for a local gym, he set off on his own and opened Complete Fitness out of his Lewiston garage about 10 years ago. “As I started building up, I took on a couple of employees,” he said. “Then they started getting
busier and I needed more space.” He moved Complete Fitness into Mall 21 at 1702 21st St. about four years ago, where he has 2,500 square feet to work with clients. He is married with two children, and his family spends a fair amount of time at the gym too, both playing and working out. Walker has a reputation for being a fun personal trainer. That might come from his love for his job, which is shared by his employees. “We always kind of try to mix things up a little bit and have a smile and enjoy ourselves,” he said. “We know that life can be stressful, and we want to relieve that stress when people come in here. We’re serving people, we want to help people, and I think our clientele knows that.” Those who are interested in working with Walker or one of his other trainers may call (208) 413-1117. ——— Mills may be contacted at jmills@lmtribune.com or (208) 848-2266.
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Winter 2018 11
“
It was just taking myself out of my comfort zone and changing up my life.
”
Photos provided by Michael Keene
One resolution at a time
Keene left Starbucks in May and started a new job in June, servicing ramps and helping with bags for the airline. He also changed his degree aspirations and his school, returning to Lewis-Clark State College to study English and secondary education.
Micheal Keene fulfills month-by-month bucket-list goals
The SkyWest gig earned him flight benefits, “which actually added a lot to my New Year’s resolutions.”
By Mary Stone
of the Lewiston Tribune
Micheal Keene started 2017 determined not to live out the cliche of the broken New Year’s resolution. “A lot changes in a year’s time,” Keene said. “And that’s really why we fail at New Year’s resolutions.” Instead of bagging the concept, he decided to try a new approach — making fresh resolutions each month. The result: a year of bucket-list-worthy adventures, career-altering decisions — and a stint with blue hair. “I was lucky enough to do a lot of cool things this year,” the 29-year-old Clarkston resident said. “It was just taking myself out of my comfort zone and changing up my life.” Depression had been part of Keene’s life “for a long time,” and sticking to his goal of month-tomonth achievements was a way of combating that
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darkness. Appearances in Lewiston Civic Theatre productions of “The Little Mermaid” and “The Complete Works of William Shakespeare (Abridged),” would be highlights any year, but Keene, an experienced civic theater actor, added more — and different — experiences to his list. The blue hair happened in February, a moment of frivolity that worked because his employer, Starbucks, allowed such freedom of expression in employees’ appearance. Keene thought the iconic coffee company would be his career, preparing to move up through management through online classes at Arizona State University. But he decided he’d rather love what he did than make money, so he responded to an ad for a job opening at SkyWest airlines. “I decided to try out something I’d never done before,” he said.
He flew to Oakland, Calif., to see his favorite band, Green Day, on its homecoming tour in August and to Salt Lake City’s comic convention in September where he met his hero, Dick Van Dyke. Keene met the celebrated actor dressed as Bert from “Mary Poppins,” a role he played in a Lewiston Civic Theatre production. Van Dyke shook his hand and signed a photo of Keene performing in the play. “I was raised with things way before my time,” Keene said of his penchant for old movies and TV shows. He’s also a pop culture aficionado, with a penchant for fictional characters from Sherlock Holmes to Dr. Who. So October’s challenge — which transpired in early November — satisfied multiple goals with a trip to London. It was a whirlwind there-and-back trip, with a one-night stay. But Keene stopped by Baker Street, saw the Tower of London, Big Ben and the National
Gallery — and popped into a pub for chips with the regulars. “It turned out to be an amazing adventure,” he said. “It was worth it, absolutely.” November’s resolution, for National Novel Writing Month, resulted in a sci-fi manuscript Keene plans to have published into a hardbound copy to keep at home. “I pushed myself to write 50,000 words in one month,” he said. “And I made it.” Keene’s SkyWest job is on hold as another new year begins, after the airline temporarily laid off some employees. But he’s busy with school, a part-time gig as a local radio DJ and another civic theater play, “The 25th Annual Putnam County Spelling Bee,” which runs through Jan. 21 at LCSC’s Silverthorne Theater. Looking back, Keene said a year of successful resolutions is something anyone could benefit from. It’s a matter of “reminding yourself that life is meant to be lived,” he said. “Get out there and experience stuff.”
——— Stone may be contacted at mstone@lmtribune.com or at (208) 848-2244. Follow her on Twitter @MarysSchoolNews.
Winter 2018 13
A new kind of addiction: cellphones LCSC psychology professor concerned smart devices distract people from living a meaningful life By Garrett Cabeza
of the moscow-pullman Daily News
Americans check their cellphones on average once every 12 minutes, or 80 times a day, according to a study described in a New York Post article. The study found that 31 percent of people feel anxiety at any point when separated from their phone and 60 percent reported experiencing occasional stress when their phone is off or out of reach. It said a third of respondents would rather give up sex for a week than go one day without their phone. Four in 10 Americans would rather lose their voice for a day than lose their phone for a full 24 hours, the study said. Rhett Diessner, psychology professor at LewisClark State College, said humans are built to connect with one another. “From an evolutionary adaptive point of view, our
survival’s been critical that we stay connected with each other,� Diessner said. Now, people always have devices in their pockets that connect them to others in numerous ways, he said. Addiction and habit also play a role in causing people to constantly check their phones, Diessner said. “We are creatures of habit,� he said. Diessner said he checks his phone more often on the weekends than when he is at work. On a Saturday or Sunday, he estimated he checks his phone 20 to 25 times to see if he received a text message. On a work day, Diessner guessed that he checks it about five times. According to the study, 51 percent of respondents said the main purpose of a cellphone is for calling while 49 percent said phones are no longer primarily for calls. Diessner said he is concerned that cellphones and
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“I would say it’s probably damaging community in some way and people’s willingness to get to know each other,” Zak said. Nate Wolff, 33, said he probably checks his phone 10 times a day. He said his phone is set to “Do Not Disturb,” which means his phone will not alert him of calls, texts and emails unless they are from people, such as his wife, that he manually set in his phone to allow the notification to go through. Daily News/Geoff Crimmins Cellphones are never far from their owners.
other electronics are distracting people from living a meaningful life. “It could easily be a distracter from more important things in life, and which unconsciously we might be using to avoid those more important things,” Diessner said. Or, Diessner said people use their phones out of habit, and the result is distraction from those important things.
Wolff said phones can be too distracting, especially when he sees a group of people out together engaging with their phones instead of with the others around them. “That to me is the ultimate problem with smartphones is it’s something that’s meant to bring people together, but a lot of times I think it actually separates us,” Wolff said. ——— Cabeza can be reached at (208) 883-4631, or by email to gcabeza@dnews.com.
Constantly using cellphones can take away from face-to-face interactions, which can affect one’s happiness, he said. “You can predict a person’s happiness level by the amount of face-to-face time they have with real human beings,” Diessner said.
He said while phones, and in turn, the internet, have huge advantages, it does not serve people’s basic needs for human connection. Laura Zak, 29, said she estimates she checks her phone 28 to 42 times a day. She said constantly checking one’s phone affects a person’s mindfulness of a situation. Zak said it probably also affects a person’s abilities to be in touch with themselves and what they are feeling and experiencing.
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For long-term mental health, Diessner said he thinks it is a good idea to limit the time spent on electronics.
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U.S. mortality rate sees increase Medical advancements plateau, retirement time shrinks By Katie Short
of the Moscow- Pullman Daily News
The amount of time people have in retirement might be dwindling, according to new statistics from the Society of Actuaries. Between the years of 2014 and 2015 the United States has seen a 1.2 percent increase in mortality rates but the average life expectancy has remained at 78.8 years old. Dale Hall, managing director of research for SOA, said the recent increase in mortality rates is rare. During the early 2000s the U.S. saw a steady and healthy decline. According to the SOA study released in October, “This is the first year-over-year increase since 2005, and only the second rise greater than 1 percent since 1980.” 16
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In the early 2000s Hall said the decline was mostly due to the medical advancements, such as the development of stents. And Hall said the positive effects resulting from those advancements have now “leveled off.” Although advancements have continued in the medical field for illnesses such as cancer and circulatory diseases, Hall said, advancements for diseases like Alzheimer’s have not come as easily. The CDC reported that in 2014 the leading causes of death included heart disease, cancer, stroke, Alzheimer’s disease and diabetes. However, Hall said the secondary reason the U.S. saw an increase in mortality rates was due to the number of drug-related deaths, which have been on the rise over the past five or six years. According to the CDC, in 2015 opioids killed
more than 33,000 people — more drug-related deaths in the U.S. than any other year on record. The CDC also said that nearly half of all opioid overdose deaths involve prescription drugs. Hall said that although the mortality rate has seen a 1.2 percent increase, people should still weigh the risk of outliving their life expectancy and prepare financially. The Labor Force Branch of the U.S. Census Bureau reports that the average retirement age in the U.S. is now 63. However nearly 29 percent of workers 65 to 69 remain in the workforce. The number drops to 16.3 percent for workers between 70 and 74. At 75 and older, 5.5 percent of the population still remain in the workforce. “People might have a different perspective on their retirement age,” Hall said, “We are seeing a broader trend — on how they ease into a full retirement.” Matthew Weibler, a financial adviser with Weibler Financial and Retirement in Lewiston, concurred with Hall, saying he has seen an increase in the number of clients who have decided to stay in the workforce, at least part time, until later in their lives.
recommends they take into consideration the amount of money they will spend the first month in retirement and multiply that by 300. However, with the spike in mortality rates, not as much money may need to be saved since people aren’t living as long. This is a grim outlook for nearly everyone except businesses that pay out pensions. Hall said the increase in mortality rates mean the obligation businesses have to pension plans could be lower by 0.7 to 1 percent in the coming years. “People can still have a long and healthy retirement,” said Hall, but it will require good, healthy decisions and planning ahead. Or having a financial adviser that you trust, Weibler added. ——— Short can be reached at (208) 883-4633, or by email to kshort@dnews.com.
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Dogs may be good for your health And most likely so are cats By Scott Jackson
of the moscow-pullman Daily News
Sierah Beeler said she’s not surprised that new research is linking dog ownership to overall health. Beeler, operations manager at the Humane Society of the Palouse, points out that dogs are already popular emotional support animals and service animals. “If you have a dog that you bond with really well, obviously there’s something that keeps you calm, there’s something that keeps you comfortable,” Beeler said. “It kind of makes sense, it goes hand in hand in my mind.” A study out of Uppsala University in Sweden published in November has found dog owners to be at a significantly reduced risk of cardiovascular disease and overall mortality. Tove Fall, senior author of the study and associate professor in epidemiology with the Department of Medical Sciences at Uppsala University, said their work didn’t produce a provable conclusion, but only suggested a link. “As this is a study type called ‘observational study,’ it can never provide the final evidence that buying a dog makes you healthier,” Fall said. “However, given our results, it supports this hypothesis.” Fall said they are following up with research 18
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Daily News/Geoff Crimmins Operations Manager Sierah Beeler plays with a dog at the Humane Society of the Palouse in Moscow.
analyzing the association of dog ownership with cardiovascular risk factors such as hypertension, as well as assessing whether the loss of a pet can temporarily increase the risk of cardiovascular disease. Marty Becker, a nationally renowned veterinarian and WSU graduate, said this notion linking pet ownership with health benefits isn’t new. Becker said he helped write a book called “The Healing Power of Pets,” in 2001. He said he had intuited that pets had a beneficial impact on their
owners’ health, but hadn’t set out to prove it until he started writing the book.
effect of cats on children getting allergies, asthma or eczema.�
“Who knew that there was such a thing as biochemical spa treatments, courtesy of the humananimal bond,� Becker said. “When you rub them, after a period of minutes, you get this massive release of positive biochemicals.�
Becker said some of the benefits may be psychosomatic, or incidental such as dog owners being more active because they exercise their animals, but many of these impacts can be isolated and quantified.
Among these chemicals, Becker said, are the hug hormone oxytocin, and prolactin, a hormone associated with nursing mothers. Becker said this effect is mutual.
“Now there’s science behind it,� Becker said. “They don’t just make you feel good, but they’re good for you in a way that’s measurable.� Fall, for her part, was more hesitant to declare clear results from her research. Fall said she hopes her research has a societal impact as well as scientific one.
“The amazing thing is the dog got the reciprocal spa treatment,� Becker said. According to Becker, dogs aren’t the only pet to impart health benefits to their owner. Becker said cats have now been the subject of such studies as well. “The two major things about cats is how they reduce cardiovascular incidences by 40 percent,� Becker said. “The other thing is the desensitization
“We hope that our results can improve the acceptance of dogs in the society,� Fall said. “And also improve the understanding in the non-owner community on how much a dog can actually mean to their owner.� ——— Jackson can be reached at (208) 883-4636 or by email to sjackson@dnews.com
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2018’s best and worst diet and fitness trends Which should you keep, and which should you ditch? By Kara McMurray
of the moscow-pullman Daily News
Health trends are everywhere. With all the trends, many of which come and go, it can be confusing to know which ones are safe and which ones should be avoided. Local experts have weighed in on the best and worst health trends to continue in 2018.
Don’t: Fad diets
Fad diets should be avoided at all costs, said Kyle Jorgensen, a personal trainer with Snap Fitness in Pullman. “Weight Watchers is one of the better ones, but fad diets in general can be very damaging,” Jorgensen said. Jorgensen is an International Sports Sciences Association certified elite personal trainer, among other certifications. Mindi Rice, who holds degrees in exercise science and dietetics and is a registered and licensed dietitian, agreed. “There’s a million of them,” said Rice, who owns and operates Balanced Nutrition in Moscow. Two fad diets Jorgensen called out were the HCG diet, which is a hormone injection plus intermittent fasting, and any form of the keto diet, which heavily restricts carbohydrates and sugars. “Dieting patterns can lead to deprivation, and deprivation can lead to relapse, because these are such extreme diets,” he said. “You can get a decreased metabolism from weight loss and that will
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lead to gaining the weight back plus more,” Rice said. Instead, Jorgensen recommends consulting with a nutritionist or dietitian. Jorgensen said a nutrition plan will lead to more long-term success in losing weight and maintaining healthy eating patterns. John Rusche, a retired Lewiston doctor and former medical director of BlueShield of Idaho, said it is key to eat a balanced diet. “It’s all a balance,” he said. “The body is a scale. Eat healthy and moderate your exercise.” “Everyone says this, but hardly anyone does this. It’s all about … eating whole foods, whole grains and veggies,” Rice said. “Eat full meals and don’t skip meals.” “Just don’t eat more than you need,” Rusche said. “The longer it takes the weight to come off, the longer it stays off,” Rice said.
Do: Rethink exercise
“People are rethinking exercise as a chore and are looking at it as a medicine,” Jorgensen said. “That’s been a huge thing in 2017. … If you want health insurance, go workout. Exercise is the only true medicine we have.” Rice said health is about a balanced diet coupled with exercise. “It’s all important,” she said. Both recommended looking at ways exercise is already incorporated into a daily routine as well as trying new things.
“People don’t realize that cleaning the house, washing the car, those are things that are exercise,” Rice said. “Anything you can do to incorporate movements and use your muscles.” Rusche said exercise doesn’t have to be complicated. “You’ve got to walk,” he said. “You look at Europe and they have public transportation and then walk two blocks after the transportation, but here you have to get a parking spot as close as possible.” “There are health plans that reward their subscribers if they walk or bike,” Rusche said. “So you can get a discount if you report your steps.”
Mental Fitness Solution
Jorgensen recommended branching out. “Do Zumba,” Jorgensen recommended. “Zumba has never been bigger. People who would not normally exercise, it has gotten them exercising because it’s more of a fun fitness.” “There’s a new appreciation for yoga,” he said. “People should explore other alternative exercises.” “If you’re sitting for longer than 30 or 45 minutes, that promotes insulin resistance,” Rice said. “Every 45 minutes, get up … even if it’s just walking to refill your water bottle or down the hallway.”
Don’t: Overdo coconut oil or avoid all fats There’s nothing magical about coconut oil, Rusche said. A few years ago, people started to look at coconut oil as a healthy alternative to other oils and began cooking almost anything in it, Rice said. “It is a saturated fat, and it’s not considered as a healthy alternative,” Rice said. “There is a place for it, but it’s not necessarily something everybody needs.” One thing that may have helped the coconut oil trend to catch on was that people were using it when cooking fatty foods, Rice said. “So people were successful because if you eat fat, you’re more full, so you’re not going to eat as much,” she said. Jorgensen said, “I definitely recommend it as an alternative to anything butter and certainly margarine.” Avoiding fats can be a good thing, but Rice said some fats are healthy fats. She recommended people research to know if the fats they are eating are saturated or unsaturated. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats and are actually good for people in Winter 2018
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moderation. Rice added that she cautions against extremely low-fat foods. “You actually end up eating more sugar because things are laced with sugar to make them taste better,” she said.
Don’t: Crossfit, or other extreme exercise
Jorgensen said only a few people have what it truly takes to be able to keep up with the “extreme exercise” of Crossfit. “There’s better ways to develop your body,” he said. “Crossfit develops uneven wear patterns in your joints.” Crossfit could lead to “repair costs” in the form of surgery later on, Jorgensen said. Jorgensen again recommended looking at Zumba and yoga. “It’s not just about lifting weights,” he said. Rusche stuck with walking as a great exercise. “Just get moving,” he said. Rusche said exercise should incorporate the body’s natural movements. “The body is made to walk, lift and carry things,” he said. “It wasn’t made to lift 150-pound barbells.”
Do: Fitness trackers
With many fitness trackers available, Jorgensen recommends jumping on this train. “Fitbits, Apple Watches — I highly recommend those not just because it’s techy, but because some people need that accountability,” he said. Rice agreed. “I like the activity trackers on your watch,” she said. “They don’t track your intensity by any means, but they do give you a general idea.” Rice said fitness trackers provide motivation to people. “If you use it as a tool, it can be very valuable,” she said. “We had pedometers and other things years ago before there was Fitbit and Apple Watch,” Rusche said. “Anything that gets you up and walking, that’s great, even if it’s shame at how few steps you’ve
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walked.”
Do: Consult with professionals
Hiring a professional is an investment, said Jorgensen. He said. “If you don’t invest in your body now, it becomes an expense.” Hiring help such as a personal trainer, health coach, nutritionist or dietitian can not only give individuals a helping hand, but added accountability and more knowledge. “Fad diets play on people’s ignorance,” Jorgensen said. “Go to a nutritionist, and talk to them about how to eat for your body.” Rice said don’t consult with a personal trainer for nutrition, and don’t go to a nutritionist or dietitian for training advice. Rusche said health care providers are great to consult with, and he added that there’s been a bigger focus on primary care in the last few years. He said more access to primary care, especially in rural areas, is coming through Telehealth, which can deliver virtual medical care. “So if you live in a place like St. Marys, you can get a consultation through Telehealth,” he said.
Take away: Education
“What I think it boils down to is education about life skills,” Rusche said. “How to eat, how to exercise. Those kind of things are important to learn.” Rice said it’s important to do research and know who your sources are. “Really be nitpicky about where you’re getting your information from,” she advised. “Look for credentials of the person you’re consulting with and some sort of references.” Jorgensen said, “What I really recommend over anything else is educating yourself. Read books. Talk to professionals.” ——— McMurray can be reached at (208) 883-4632, or by email to kmcmurray@dnews. com.
Crossword
Mental Fitness
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CLUES ACROSS
Sudoku puzzles are formatted as a 9x9 grid, broken down into nine 3x3 boxes. To solve a sudoku, the numbers 1 through 9 must fill each row, column and box. Each number can appear only once in each row, column and box. You can figure out the order in which the numbers will appear by using the numeric clues already provided in the boxes. The more numbers you name, the easier it gets to solve the puzzle!
Puzzle Answers on p. 21
Sudoku
HOW TO PLAY:
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