Balance, Fall 2014

Balance Volume 6 – Issue 3 – Fall 2014

FRESHMAN 15

Study says the accepted weight gain of new college students is a myth

HAVING A DINNER PARTY?

Tips for a stress-free soiree

CHILD SAFETY SEATS

Little things can make a big difference

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

PACE

YOURSELF Take it slow when starting a new workout regimen Fall 2014

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  Balance

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Contents Balance – volume 6, issue 3 – Fall 2014

6

COVER STORY

PACE YOURSELF

FRESHMAN 15

Local trainers talk about common myths and misconceptions about exercise

HAVING A DINNER PARTY?

Tips for throwing a stress-free soiree

14

Study says the accepted weight gain of new college students is a myth

18

MIND

NUTRITION

20

SAFETY

CHILD SAFETY SEATS

To keeps kids secure, car safety seat experts say details matter

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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 Advertising Director Kim Burner at kburner@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.

Balance

Create your own private gym

BY BRIAN DUEWEL

A

gym membership is costly and not everyone feels comfortable at a public workout center. Others aren’t much for jogging in front of the neighbors, either.

So for those anti-gym people, here are a series of exercises you can do at home. With this residential program, you can get in a sweat – at your own place and at your own pace.

Start with the stairs. Take 10 minutes and walk up and down – at your own tempo – and you’ve just built your

own personal Stairmaster. Do your best to avoid the handrail because that assistance will take some of the desired result out of the exercise.

Next, grab a broomstick and hold it above your head. Slowly, squat as if you’re going to sit in a chair; without hesitation, use your legs and core to propel you back to your upright position. This is called a squat. Aim for two or three sets. Alternate squats with walking lunges.

Find an open area in your home and pretend you’re in third grade gym class again. Jumping jacks, push-ups,

crunches and mountain climbers are all great muscle builders and calorie burners.

Wall-sits — back up to a wall, bend your knees to 90 degrees and lower your backside against the wall. Sit as long as you possibly can and repeat.

Plank — get down as if you’re going to do a push-up, go to the up position and hold for as long as you can without arching your back, then repeat. For both of these, the key isn’t the number of times you perform the exercise, it’s the duration you can hold it. These are great exercises for core muscles.

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Hitting the gym? Make sure to pace yourself Local trainers talk about common myths and misconceptions about exercise

tions about fitness.

That’s why she encourages people to She said most people do not know discuss their goals with a personal trainer how to work out in a way that best fits to determine the most appropriate workthem. Instead, they become copycats. out routine. Then, she said, take gradual “People think, steps in the process

BY ANTHONY KUIPERS ‘Oh, this worked of eating healthier “A lot of people start lifting and for this person so it they choose exercises that are not and exercising. itness and health are not one size will work for me,’ ” best suited for their goals,” Hamlett said fits all. she said. people have a Deb Hamlett Deb Hamlett, University of She said people tendency “to go University of Idaho director of fitness and wellness Idaho director of fitness and wellness, need to decide overboard” when said that’s one of the most important what they are exerthey first start ideas people need to remember before cising for. Do they want to lose weight? working out. They will exercise a lot all starting a workout regimen.

Do they want to build muscle? Do they at once and end up tired, sore and hating As someone who oversees a program want to become more athletic? the workout program. with about 120 fitness classes a week and “A lot of people start lifting and they Anthony Robbins, 28-year owner of 15 to 20 personal trainers, Hamlett has choose exercises that are not best suited World Class Fitness in Lewiston, said come across many myths and misconcep- for their goals,” she said. people need to leave plenty of time for

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recovery. He said muscles need 72 hours to fully recover from a workout, so he recommends about three or four days of exercise, with each day focused on a particular muscle group.

Robbins and Hamlett agree that similar principles should apply to eating.

When it comes to eating, Hamlett said, clients often will go on a diet immediately instead of gradually incorporating healthy food into what they eat.

This is a sign their healthy eating habits will not last.

Robbins said people should focus on exercising first, before they change their eating habits. Once they get a good regimen going, it becomes easier for them to buy into a healthy diet.

Otherwise, they are more likely to quit.

“They fizzle out really quickly,” he said Constantly lifting weights is not always a good thing either.

For certain athletes, like golfers, range of motion and increasing flexibility is more important than strength. Hamlett said that by trying to bulk up, these athletes are limiting their range of motion and hurting their skill.

Robbins said people forget flexibility can be as crucial as muscle gain.

“Flexibility is strength,” she said.

People also believe the number of repetitions they perform is paramount to anything else.

What they should be worried about, Hamlett said, is form. Using the correct form allows them to better target the muscles they want to make stronger.

Usually, better form will equal less repetitions, she said.

“If you use correct form if you do a crunch, you’re going to do a lot less of them,” she said.

That’s why she worries about people taking part in the increasingly popular CrossFit program.

She said it’s really meant for elite athletes, and not for those just starting out.

For those who are out of shape and don’t know proper exercise form, CrossFit will not benefit them.

Starting a workout program may seem like a daunting goal, but Robbins recommends people start by making a 90-day commitment.

“They’ll start seeing how their body does feel better,” he said.

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The Moscow Food Co-op sells a variety of glutenfree baked goods.

Daily News/Geoff Crimmins

Locals demand glutenfree and locally grown Store managers say people are more aware of what they put in and on their bodies

By Samantha Malott

S

hoppers are demanding locally produced goods, alongside the rise in popularity among glutenfree and “free-from” products.

Local shoppers are going into the store with a more educated mind-set

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and concern for where their groceries come from and what is in them, Moscow Food Co-op store operations manager Hunt Paddison said.

“People want to know every little detail about their food,” he said. “It’s a trend, not just in our state, but nationally.”

Fresh, locally produced goods and alternatives to common, mass produced convenience products are on the rise in stores all over the country.

One of the most significant trends

seen in organic or natural products, is the rise in demand for gluten-free products, co-op wellness manager Kelly Morsek said.

Gluten-free eating was originally intended to treat celiac disease or gluten sensitivity, but has recently become more popular for widespread diet plans.

Celiac is an autoimmune disease that with gluten present in the body, attacks the small intestine. Gluten is most commonly found in wheat-based products.

According to the National Founda-

4709531C3-14

tion for Celiac Awareness, “The gluten- their food is coming from, but cuts a search for better alternatives in the free diet is one of the fastest-growing back on the carbon footprint of the products they are using on their bodies nutritional movements in America, stores selling them. such as sunscreens, lotions and shamgaining popularity for its health and “We are by no means a non-convepoos. therapeutic benefits.” nience store,” Morsek said. “Folks are “A cultural moment has happened,” “Gluten-free is something more and looking for alternatives to convenience she said. “People are caring about what more people are asking for,” Michelle products.” they are putting on their bodies.”

Keenan, HuckleberAnother alternative There were groups of people who ry’s Natural Market “A cultural moment has that has been gainate all these healthy, organic foods but employee in the Lew- happened. People are caring ing traction for years would just use whatever shampoo or iston Rosauers, said. about what they are putting now has been nutlotion was most convenient, not realProducts such as on their bodies.” based milks as people izing the amount of chemicals being Glutino have become become more aware absorbed straight through their skin, Kelly Morsek a popular item at the Moscow Co-op wellness manager of where their milk she said.

Lewiston store as they comes from, she said.

What a lot of people don’t realize, provide a range of gluten-free snack The milks can be made from nuts such Morsek said, is that all the chemicals in food, she said. as almonds or cashews, that can come those sunscreens are being absorbed diA hot item recently at the co-op has in a variety of flavors like vanilla and rectly into their bodies. There are natubeen the gluten-friendly Epic Bar. Their chocolate. ral and organic options that contain website describes the Epic bar as “…a “Our sales have gone up like 90 per- little to no harmful parabens or other 100 percent grass fed animal-based pro- cent this year” for the nut-based drinks, chemicals, and are just as effective, she tein bar designed as nature intended.” It she said. said, such as Alba Botanica products. is gluten-free, dairy-free, soy-free and Morsek also added that there has Mineral based sunscreens are just comes from vegetarian-fed and horbeen a rise in health awareness and taking off, she said. mone-free animals, among other added health benefits.

“People are starting to become aware of their bodies,” Paddison said.

They are starting to realize that they Located Over are going to feel better overall when 2500 inside they do eat and treat their bodies well, Rosauers Items he said.

In their last survey of co-op customers, he said there were demands for Certified Organic Foods even more locally grown produce.

Natural Body Care Products To meet the demand, they have www.huckleberrysnaturalmarket.com doubled purchase amounts from last year in some local produce, Tiffany 322 Thain Road, Lewiston • 411 North Main, Moscow Harms, co-op cooperative advancement manager, said.

Paddison added that their goal isn’t to compete with local growers to meet CHIROPRACTIC those consumer demands, though.

HEALTH CARE FOR ALL AGES “We are taking a different marginal approach with produce,” he said.

•Most Insurance Accepted The co-op will pay the farmers more including Medicare to be able to sell their produce for less •Family and Prenatal Care in the store in order to keep the massproduced and lower priced competitors Dr. Terri Drury from shipping in produce, he said.

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The price of childhood obesity How Lewiston and the Palouse are working for kids’ health

By Danielle Wiley

C

ompared to an average weight child, an obese child can cost an extra $19,000 for doctor visits and medications alone, say researchers at Duke Global Health Institute.

Overall, childhood obesity can cost much more than that, say local educators and physicians, once you include the effects on a child’s overall health, adult health and social life in school.

Schools in Lewiston and on the Palouse — along with doctors — are trying to find ways to promote healthy habits in local youth.

According to the Centers for Disease Control and Prevention, childhood obesity has more than doubled in the past 30 years.

They state that children who suffer from obesity have a greater risk for cardiovascular diseases and usually grow up to be obese adults. The CDC, partnered with the National Conference of State Legislators, reported that three years ago, 17.1 percent of Idaho children ages 10 to 17 were overweight and 10.6 percent of that group were obese.

Dr. Max Williams, a family practitioner in Pullman, said that from what he’s seen, children on the Palouse are healthy overall, but children who suffer from obesity are at risk.

Williams said that children who are obese have a greater likelihood to develop diabetes as well as a higher risk of strokes as an adult. Girls who grow up obese can also have hormonal problems as an adult, and girls who are obese can start puberty

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THINKSTOCK/PHOTO ILLUSTRATION

earlier. Starting puberty too young can cause social problems and anxiety, he said.

Many factors contribute to unhealthy weight in children, he said, including eating too much at fast-food restaurants.

“Unfortunately fast-food joints create foods that are high in fat and salt,” Williams said. “They taste great and we end up indulging too much and the portions end up being a little big.

“Between too much on the calorie side, too much fat in our diet and not enough exercise that’s how we end up with obesity.”

The parent factor

Parents also have a tremendous influence on weight in a child, since there is a genetic factor to obesity, Williams said.

Also, if parents have unhealthy eating habits, they set a bad example for their kids.

Williams said overweight children have difficulty with their joints and can experi-

ence pain in their bones. He said kids who are overweight can suffer more from depression and mental anxiety than kids who are at an average weight and body size.

“There’s good evidence out there that says kids who are considered overweight are at greater risk of being bullied,” Williams said. “They tend to have higher rates of depression.”

Karla Carper, principal of Camelot Elementary School in Lewiston, said there is peer pressure on children to be a certain body size and kids can struggle with that.

Carper said that her school and others in Lewiston are trying to protect children from these social issues through healthy activities and nutritious school lunches. The cafeteria system at Camelot Elementary has been changed recently to fit the guidelines of the new health system and the nutrition guidelines of the state.

“All the schools in Lewiston have

changed what they’re serving children,” Carper said. “There’s a lot more wheat, and fruits and vegetables are served with every meal.”

As for exercise, Carper said, the school has a walking club for students and parents to walk to school every morning. Every Friday in the spring students run laps around the school track to earn prizes based on the time and distance they run.

“Social and emotional issues are one of the bigger areas that I worry about for kids,” said Kevin Hill, principal at Moscow Middle School.

Hill said students worried about their weight might skip physical education classes or not go out for a sport to avoid having to change clothes in front of other students in a locker room.

Sugar and caffeine

fun things onto the water bottles and so far it has been working well with his younger patients. The same idea works for fruits, he said.

Hill said that parents who want to help A good culture create a healthy diet and regime should talk Williams, Carper and Hill said there is a to staff in their school district. culture in our communities to eat better al“P.E. people throughout the district are ready. There are many community resources, very much involved and focused on how to Hill said, that parents can use to help make keep kids moving and active throughout the healthy decisions for themselves and their school day and in their home life,” Hill said. families.

He also recommended keeping relaxation Williams said Idaho is doing well comtime and activity time equal. For example, pared to the rest of the nation. he said that every hour spent playing a video “There’s a culture here that actually emgame or watching TV should be matched phasizes exercise and health and promotes with an hour of exercise or fun outside activit,” Williams said. ity.

“If we can promote healthy food in our Williams said that even though childhood schools it will be sure to have an impact,” obesity is an epidemic in the country, it is a Williams said. disease that is completely curable.

“The trick is to make things cool. You “The most wonderful thing about this have to make the healthy things fun,” he said. disease is that there is a big reversible comWilliams said that in his office he tries ponent to it. It’s not as if you are heavy you to substitute juices and sugary drinks with can never be fit again,” Williams said. “It’s bottles of water. His staff puts stickers and never too late.”

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He said he worries about middle school students’ access to unhealthy foods, whether provided by the school or not.

“Kids feel tired because of a high sugar content that they’ve eaten, so now they want to take a Red Bull or a Monster type energy drink,” Hill said.

Hill said that the hardest part for middle school children is that during these years their bodies change. He said that kids who come into middle school may be overweight but when puberty starts they might lose all that excess weight. For other kids puberty may cause them to gain excess weight and lead to issues of obesity.

“The dynamic for middle school is that kids change,” Hill said.

So, Moscow Middle School is promoting activities intended to help pre-teens feel healthier and make better choices for themselves. Hill said that during classes students participate in “brain breaks,” exercises such as touching their toes or stretching to help students feel rejuvenated during the school day.

“It helps get kids moving and helps get the circulation going, and it helps with activities that are related to brain patterns.

There’s a lot of neuroscience behind it,” Hill said.

Hill said the staff tries to tie in physical

fitness to everything they do.

As for school teams, Hill said, “We have a no-cut policy. So we’re going to take every student that wants to be physically active.”

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Fall 2014 11

Are organic foods healthier for you?

New Washington State University study says yes

By Tom Hager

W

ashington State University researcher Chuck Benbrook and a team of researchers say they have proved what many thought all along: Organic foods offer more

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nutritional benefits than conventional foods.

The researchers looked at 343 papers that were published in peer-reviewed journals. Each paper examined different plant-based food and measured vitamins, antioxidants, pesticide levels or dozens of other important parameters of food safety and nutritional quality.

“We did a meta-analysis using this state of the art technique to answer

the basic question: When you pool together the results of all these studies, the impact of organic farming on antioxidant levels of plant-based foods, what do the majority of the studies say?” Benbrook said. “We determined, using this statistical technique, there’s a substantial and significant increase in the levels of antioxidants for organic strawberries vs. conventional strawberries and organic carrots vs. conven-

tional carrots.�

Antioxidants are believed to help prevent chronic diseases like cancer and heart disease. However, just because Benbrook’s study shows organic fruits and vegetables have higher levels of antioxidants, there is no definitive proof that organic fruits directly led to health benefits.

In fact, Benbrook, acknowledges that aspect of organic food is debated. “It’s not that every organic apple or every organic strawberry or every organic head of lettuce is going to be higher in nutrients than its conventional counterparts, but that most organic apples, most organic strawberries and most organic heads of lettuce are going to be higher in antioxidants, possibly in vitamin C and a few other essential nutrients,� Benbrook said. “The question is does the 25 percent or 40 percent or higher level of antioxidants in an organic strawberry make a difference in the health of the person eating the strawberries? The Stanford team (who did a similar study) concluded that there was no strong or clear evidence in the published literature saying that.�

Benbrook, though, points out that he and his team of researchers had nearly twice the amount of published papers to study from, and that feeding trials involving rats and organic food have shown promising results. “By looking at all these lines of evidence, if they all kind of line up and are pointing in the same direction, then scientists are willing to say there’s an excellent chance the odds are that for people that consistently consume a significant amount of principally organic fruits and vegetables in their lifetime, they likely are going to have better health than they otherwise would,�

Benbrook said.

Even if studies later show the higher level of antioxidants don’t directly translate to better health, Benbrook said his analysis still shows organic foods have higher concentrations of healthy materials.

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Fall 2014  13

Myth of the Freshman 15 Report says minimal weight gain is normal and some students actually lose pounds while in college

By Kaitlyn Krasselt

W

ord of the Freshman 15 plagues college students as they try to stay healthy on a college budget and schedule.

But according to University of Idaho campus dietitian Marissa Rudley, the reported weight that first-year students gain is nothing more than a myth.

“Sometimes there’s a lot of hype that can make students concerned,” Rudley said. “Research shows college students aren’t really gaining that much on average.”

Rudley cited a 2011 study from Ohio State University that shows students gain an average of 2.5 to 3.5 pounds, which she noted is mostly natural weight gain as college students’ bodies change from adolescents to adults.

Less than 10 percent of students gain 15 pounds or more, and 25 percent of students actually lose weight in college, she said.

That said, healthy eating can be a problem.

“A lot of students face a lack of time and resources or funds to eat healthy,” Rudley said. “A lot of times they have conflicting priorities and are developing how to prioritize health. They’re sometimes choosing between fun — buying a concert ticket for example — and health or buying healthy groceries.”

Dennis Garcia, senior associate director for health and wellness services at Washington State University, said he thinks the Freshman 15 is a reality for

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Tribune/Barry Kough

Less than ideal eating habits can quickly create an extra 15 pounds of weight on college freshmen as they adjust to controlling their own ways of eating.

many college students.

“A lot of freshmen are used to a certain lifestyle … their moms used to cook for them and make sure they were getting nutritious meals and snacks and many students were involved in some sort of physical activity or sport in high school,” Garcia said. “Then they get here and all that changes.”

Garcia also suggested birth control may have some effect on weight gain for female college students, though not enough to substantiate the Freshman 15.

Beverage consumption from highcalorie energy drinks to the introduction of beer and alcohol also can lead to college students gaining weight.

“Those liquid calories can have a big Garcia also said the biggest misinfluence,” Rudley said. “For example, take students make when trying to eat if you add just one can of soda per day, healthy is buying too much of perishit can cause 10 pounds of weight gain able items. per year.”

“You have to be willing to go to the But Rudley and Garcia say there are store more often,” Garcia said. “Stusome realistic ways students can live a dents buy produce and then it goes bad healthy college lifestyle on a financial because they have too much and then budget, without forgoing fun. they don’t buy it again because they feel Meal planning like they’re wastand shopping with “I think the most important thing ing their money.” a grocery list is to remember is that some weight Regular exercise proven to save gain is natural and healthy.” and avoiding sedtime and money, entary activity can Marissa Rudley Rudley said. She University of Idaho campus dietitian also help students also suggested lead a healthier making meals that provide leftovers lifestyle. and cooking with friends to split the “I think the most important thing bill. Avoiding late night binge eating, to remember is that some weight gain high-calorie energy drinks and excesis natural and healthy,” Rudley said. sive amounts of alcohol can also help “It’s not about the number on the scale, reduce weight gain. which people tend to really focus on.

“I usually say two to three drinks per It’s about eating healthy, getting enough sitting, one to two times per week is sleep and regular exercise. If you do OK,” Garcia said. that you’ll be just fine.”

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Fall 2014 15

Meningitis:

College students at higher risk of rare but deadly disease Close quarters, risky behavior can lead to illness with flu-like symptoms

from UI and Lewis-Clark State College administered more than 600 meningitis vaccines on the Moscow campus in the first two weeks of the school year, thanks to a campaign by the Idaho Immunization Coalition. As a result, more

By KAITLYN KRASSELT Idaho college students than ever are now protected against the infection. ith flu season around the The Idaho Meningitis College Camcorner, college students are pus Campaign provided universities in at an increased risk for illIdaho with free meningitis vaccines to ness and many are accustomed to the administer to students on their campus annual stuffy noses, fevers and sore free of charge with no insurance cothroats. payment.

Usually these symptoms mean “Depending on how old a patient is nothing more than the flu, but in and their insurance coverage, these vacrare cases these could be the first cines could have cost students $150 but signs of a bacterial meningitis instead they were free,” Tuschhoff said. infection, which can leave a perStudents living in Greek houses and son paralyzed or worse within 24 residence halls are at an increased risk hours. and were targeted by Emily Tuschhoff, the vaccination cam“Depending on how old a program coordinator patient is and their insurance paign. for Student Health coverage, these vaccines could Tuschhoff said Services at the Unihave cost students $150 but Greek student leaders versity of Idaho, said instead they were free,” turned the campaign because Idaho does Emily Tuschhoff into a competition not require a menprogram coordinator for Student Health among houses. The ingitis vaccine many Services at the University of Idaho house with the most college students are students vaccinated unprotected against the potentially fatal received house T-shirts for their pardisease. ticipation.

“They’re also at a higher risk because According to the National Meninthey live in close quarters and engage in gitis Association, 800 to 1,200 people risky behaviors where saliva is shared,” contract meningitis in the United States Tuschhoff said. each year, and of those 10 to 15 percent Tuschhoff and a team of volunteers

W

16 Balance

Tribune/Barry Kough

Flu season is heading this way, including the colleges, where even meningitis may rear its ugly presence.

are fatal. Approximately 20 percent of infections occur in teens and young adults between 14 and 24 years old, and 3 out of 10 U.S. teens have yet to receive their first dose of the recommended vaccine.

Of those who survive, one out of every five will live with permanent disabilities such as brain damage, hearing loss, kidney malfunction, paralysis or limb amputation from the bacterial infection.

Tuschhoff said students who didn’t receive the vaccine at one of the open clinics can get one at almost any medical facility. She also said students can help protect themselves with good hygiene and by not sharing drinks or water bottles.

“It’s really rare,” Tuschhoff said. “But because it’s hard to tell the difference between meningitis and the flu with the initial symptoms, it’s really important to try to prevent it.”

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How to host a successful dinner party Tips for throwing a stress-free soiree

Designing your own invitations adds a personal touch

the time to test your skills on a complex meal.

Try Printcraft in Lewiston – prices vary Bon Appetit said to select a recipe that

By SUNNY BROWNING depending on the type of invitation and start can be done ahead of time and “finished” at $3 per invite. Call ahead a week before at the last minute – maybe with a glaze or hrowing a dinner party can seem you want to send the invites. a quick throw in the oven. Having a meat more daunting than delightful.

Allegra Printing in Moscow and Pullman that can be slowly roasted all day and pulled What kind of food should be served? will print custom invitations starting at $25 out at dinner time leaves less hassle in the Should there be a theme? Who is on the for 10-12 invites. Prices will vary and call at kitchen and time to clean house before guest list? least three days prior to send date. guests arrive.

For some, throwing a dinner party is just Or try an online site like paperlesspost.

Tina Poe, chef and owner of Seasons another Saturday night. For others, it can com where you can email guests online Bistro and Catering on Main Street in Lewcause acid reflux. Following a few simple cards delivered straight to their inbox. iston, said to be cautious of guest’s dietary rules and tips can relieve the stress of hostconstrictions. ing so everyone can enjoy an evening of The drinks “Because of the way people’s diets are good food and great conversation.

GQ.com said do not delay in offering a going these days, you never know who is welcome drink. Cocktails, beer or wine can gluten free,” Poe said. “Make sure if you are The guest list help act as ice breakers as guests arrive. It going to throw a dinner party you get that Before planning a party, think about also gives everyone a minute to meet and information. And maybe try something they who should be on the guest list. Is this a mingle before settling in for dinner. Wine have never had before, something fabulous.” formal get-together? Sneakers and jeans? is a given, keep cocktails simple. They also Finish the evening with cocktails, tea, Are children invited? Think about who you suggest doubling your ice estimate – no one coffee and dessert. Feel free to buy dessert are throwing the party for and consider how wants a warm cocktail. from a local bakery instead of making it all fancy it should be.

Always have a few non-alcoholic beveryourself. Cooking a meal can be tedious GQ.com said a successful guest list needs ages on hand for guests who choose not and time consuming – purchasing dessert to take a risk. Put people together that might to drink, for the designated driver or if or appetizers can help eliminate stress. If not know each other but whom you see children have been included with the guest you are going all out, most desserts can be getting along well. Don’t invite all couples list. Cocktail mixers can often be served as a cooked ahead of time and simply set out – unless that is the vibe you are going for. beverage themselves. after dinner.

If guests are allowed to bring their children Poe said Seasons offers an imported keep the party simple. Company is more cheese appetizer platter full of nice cheeses, important than fancy food.

The menu crackers, fruit and assorted meats, ranging Bon Appetit said great guests make great Have the appetizers ready. Keep them from $3-8 per guest. Call in advance. parties. Eight people is the magic number small and light so guests aren’t stuffed come Nectar, a restaurant and wine bar on but an ideal dinner party can range from six dinner time. TLC Cooking suggests a cheese Sixth Street in Moscow, offers appetizer platto 12 guests. and vegetable platter or a hot dip with crab, ters that serve 12 people and range from $15 Once you have established a guest list, spinach and artichokes. to $40. Call or go online to moscownectar. give people enough time to plan ahead.

Plan a low-maintenance meal. Mingling com for the full menu.

If the party is casual, making phone calls with guests is more important than spendThe Moscow Food Co-op offers a speworks great. If you want a more formal ing the evening in the kitchen. A successful cialty bakery menu full of pies, tarts, cakes, invite, send out invitations at least 10 days in dinner party starts with a tried-and-true cupcakes and cheesecakes. Go to moscowadvance. recipe. An evening cooking for guests isn’t food.coop for the full menu – be sure to give

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48 hours notice.

For some food inspiration check out spoonforkbacon.com for an array of recipes to try before the big day.

The day of

The setting

There must be music. Keep it soft in the background, guests don’t need to yell over Michael Jackson. Set up a playlist before everyone arrives, alternating between downtempo and upbeat tunes, with enough to cover at least six hours. Bon Appetit said when it comes to music, set it and forget it.

Having a uniform table setting helps bring the dinner together. Try to have a centerpiece on the table – whether it be flowers, candles or something small and simple. Whatever you choose, keep it short, just enough to decorate the table but not so much that guests can’t see each other.

Keep lighting soft and low. Candles can make a great ambiance but sometimes a little extra light is needed. People generally want to be able to see their food.

If you want to include games and entertainment for the end of the evening, pull out an active game like Pictionary or Cranium.

Having an overall theme can help tie things together. It can narrow down the

menu, drinks and decorations.

“If I am throwing my own dinner party, I like to theme drinks and colors,” Poe said. “If you are going to go red, have red drinks with a red meat to make it fun and interesting.”

What to take

Are you the guest to a dinner party? Don’t show up empty handed. Bring a bottle of

wine – one you intend to drink, not drop off – or a nice bottle of olive oil, said GQ.com.

It is about fun, not perfection

Remember to enjoy the party. Don’t stress about the food and the setting. The real key to a successful dinner party is having a fun and lively atmosphere – a place guests are reluctant to leave and hope to return to soon.

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Pre-planning can help keep stress to a minimum. Make sure you have all the ingredients you need before it comes down to the last minute. Grocery shopping a few days early and setting everything out lets you see what is missing.

Prep and cook everything that can be done ahead of time. Clean the kitchen up as best you can and always start the evening with an empty trash can and an empty dishwasher – this will make post-party clean up go much smoother.

Don’t be afraid to assign seating – you can even go as far as place cards. Bon Appetit said assigned seating is a good thing.

Think carefully about the guest list – don’t put couples together at the end of the table, don’t put the most shy person at the far corner. If you have a dominating personality in the group, place them in the middle of the table.

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Little things make a big difference To keeps kids secure, car safety seat experts say details matter

click a few times. Then tighten the belt again. rear-facing until they reach 1 year old and To switch it back, you do the same thing.”

20 pounds.

Not knowing which seat an infant or child “The law says a child has to be in a corshould ride in is another problem Rosetti and rect seat,” Miller said. “And for a child of that

By KAITLYN KRASSELT Miller cited for some parents. age and size, that is the correct seat.”

The best practice, Miller said, is to keep The car seats Miller purchases to distribpproximately 90 to 95 percent of all children in a rear-facing seat until they grow ute to low-income families in the region car seats have some form of misuse, out of it or turn 2, whichever comes later. can be a rear-facing seat for a child up to said Moscow police officer Marie She said the rear-facing seats are safer for 40 pounds, and a forward-facing seat for a Miller, a certified car seat technician and children because most accidents are frontchild up to 65 pounds. instructor. end crashes that throw the weight toward the Miller said the maturity of a child, as “It’s usually small things like a chest clip front of the car. A child in a rear-facing car well as the type of trip being taken can also too high or low, a loose harness or loose seat will be pressed against the car seat rather affect the type of seat that should be used. seatbelt,” Miller said. than thrown against the harness, which could For example, she said a child old enough Miller works with all car seat check cause whiplash and other spinal injuries. to be out of a car seat might be fine ridstations on the Palouse and in the LewisMiller said it’s also important to make sure ing across town in a Honda Civic, but that ton-Clarkston Valley to help train car seat a child is in the right seat same child might not be technicians and write grants to buy car seats and to keep them in a car suited to be out of a car “Best practice is what we for low-income families in the region. seat as long as possible, recommend based on research seat or booster seat in a People like Miller and Linda Rosetti, a but once they outgrow — what is the best practice to cross-country trip in a registered nurse in charge of birth classes and it make the necessary Suburban where they’re keep children safe.” car seat safety at St. Joseph Regional Medical changes to keep children likely to fall asleep and Marie Miller Center in Lewiston, have made car seat safety as safe as possible. She Moscow police officer and certified car not sit properly. one of their top priorities and are working to said there is a difference “There’s a test to seat technician and instructor reduce the risk of death in an accident — the between best practice figure it out,” Miller No. 1 cause of death for children, Rosetti said. recommendations and what is actually law in said. “If a child sits buckled in the seat and “It’s about preventing injuries and death,” Idaho and Washington. their legs hang straight down with their butt Rosetti said. “Parents want to keep their baby “Best practice is what we recommend against the back of the seat, the shoulder safe and they’re trying to do a good job but based on research — what is the best practice strap crosses their collarbone and isn’t off on they don’t read the book or know their car or to keep children safe,” Miller said. “And then their shoulder, the lap belt sits across the top they’re in a hurry. A certified technician can you have the law. Some parents just want to of their thighs and not up on their stomach help.” know what the law is and that’s fine, but best and they’re mature enough to stay that way, Rosetti and Miller agreed that one of the practice is what we try to recommend.” then they probably don’t need the booster biggest problems for parents installing a car In Idaho, a child must be in the appropri- seat anymore.” seat is that all cars are different and not every ate child restraint until age 6, while in WashFree car seat checks are available by apseat is installed the same way. According to ington the appropriate restraint must be pointment at St. Joe’s, the Moscow Police Miller, one of the most common mistakes used until age 7. Miller said in many cases Department and several other locations in parents make is not changing their cars prein- it’s appropriate to keep a child in a booster the region. stalled seat belt so it locks the car seat in place or car seat for longer than the law suggests.

“It’s not standard for police departments rather than provide slack.

She said the appropriate restraint varies to have a technician,” Miller said. “I would “It’s easy to do but most people don’t know based on the child, vehicle and seat, and the like to see it that way, I would like to see or forget,” Miller said. “In most cars you pull only hard and fast rule for determining the everyone certified. But right now that’s not the seat belt all the way out until you hear it appropriate restraint is that a child must be the case.”

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Crossword

409533F3-14

CLUES ACROSS 1. Leaf attachment 5. Gaiters 10. Nearly all 14. Carbonated soft drink 15. Dogma 16. Plural of ascus 17. Highly excited 18. Annuity 19. 750 mi. So. African river 20. “Blue Bloods” Danny 23. Away from wind 24. Ardor 25. Senior officer 28. Consumed 29. Radioactivity unit 30. Make lacework 33. Courtesy titles for women 35. Of she 36. Wolf (Spanish) 37. Jordanian seaport 38. Father 39. Clear wrap 40. Gastric fold 41. __ student, learns healing 42. Placate 43. Neckwear 44. More (Spanish) 45. Post-office box CLUES DOWN 46. Belonging to a thing 1. Any of several carangid 47. Antique Roadshow twins fishes 48. Bark 2. African nation 50. Retiring Late Show host 3. University in North 56. AKA Matakam Carolina 57. Seamlike union 4. __ Carta, British 58. River in Florence Constitution 59. Arab outer garments 5. Thoroughfares 60. Distinctive spirit of a 6. Herman character people 7. Tolstoy’s Karenina 61. Up to the time of 8. Attached by a rope 62. Disfiguring marks 9. Like a star 63. Slants from vertical 10. Expert 64. A branch of the Tai 11. Narrow ridges (Swedish) languages

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41. Lathe spindle 42. A woman poet 44. Japanese apricot 45. Large Old World boas 47. Russian barley brew 49. Swift Malayan sailboat 50. Biu-Mandara 51. From a distance 52. Cubage unit 53. Messenger ribonucleic acid 54. Gaming stake 55. A small alcove 56. One’s mother (Brit.)

Sudoku

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HOW TO PLAY: 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.22

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