Balance, Winter 2014

Balance Volume 6 – Issue 4 – Winter 2015

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

LESS IS MORE

Do as little as possible when snow shoveling

‘FIT PICKS’

Vending machine operators find market in healthy options

DITCHING CHEMICALBASED ITEMS?

Natural cleaning products expected to remain popular alternative

TRACKING

FITNESS

‘Wearables’ monitor everything from heart rate to steps taken

The Samsung Gear Fit is one of two fitness trackers sold at Inland Cellular. Retailing at $199, the Gear Fit pairs with Samsung smartphones to offer real-time fitness information, notifications and 2015 reminders.

Winter 1 KAITLIN MORONEY PHOTO

  Balance

Multispecialty Care

From A to You.

Expanding for You Featuring 17 specialties, including our brand new urology department.

Aviation Medicine Behavioral Health Dermatology Express Care Family Practice Foot and Ankle Medicine

General Surgery Gynecology and Obstetrics Internal Medicine Laboratory Neurology Occupational Medicine

Pediatrics Pulmonary Medicine Radiology Rheumatology

Valey New at

Urology

For all of you that live here, it’s more than just a place, it’s a state of mind. We work hard, play hard and love our fishing, our hunting, our farmer’s markets, our baseball. You demand more of your bodies and of your health care. And we say that you deserve it. We’re proud to be your health care clinic.

APPOINTMENTS L e w i s t o n ( 2 0 8) 74 6 -1 3 8 3 Cl a r k s t o n ( 5 0 9) 2 5 4 -2 7 3 0 v a l l e y m e d i c a l c e n t e r. c o m

Winter 2015

ter.

Contents Balance – volume 6, issue 4 – Winter 2015

6

COVER STORY

TRACKING FITNESS

‘FIT PICKS’

‘Wearables’ monitor everything from heart rate to steps taken

Vending machine operators find market in healthy options

12

FITNESS

LESS IS MORE

8

NUTRITION

Do as little as possible when snow shoveling

15

SAFETY

DITCHING CHEMICAL-BASED ITEMS

Natural cleaning products expected to remain popular alternative

ALSO | SAVING LIVES 11 | SKIN & LIP CARE 14 | SEALING TEETH 18 ADVERTISER INDEX

Allen, Dr. Richard ..................................21 Alternative Nursing Services .................22 Bishop Place ...............................................14 Community Health Association Spokane...23 Compassionate Care, Inc. ......................20 Electrolysis - Permanent Hair Removal..15 Elm View Chiropractic .............................9

Garges, Lawrence M., M.D. ...................19 Huckleberrys at Rosauers .......................9 Leavitt DMD, Erin ..................................17 Maplewood Dental ...............................21 Ozeran, Steven, M.D. ............................22 Pathologists’ Regional Laboratory ........17

Peak Performance Physical Therapy ......13 Regence BlueShield of Idaho ...................5 St. Joseph Regional Medical Center .......24 Tri-State Memorial Hospital ....................2 Valley Medical Center..............................3 Whitman Hospital & Medical Center .....11 Whitman Senior Living .........................23

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 Sales Leader Sally Imel at simel@lmtribune.com, or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Manager Angela Kay at akay@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.

4

Balance

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Bucking conventional wisdom C

onventional wisdom says some things just don’t mix – that no matter how hard you try to combine them, you can’t succeed. Oil and water is probably the most commonly cited example of this principle. In the health care world, it’s long been accepted that you can’t mix or simultaneously achieve cost savings and quality-of-care improvement. Yet, a firstof-its-kind partnership in the Lewiston area is showing it doesn’t have to be that way.

In early 2014, leaders of Valley Medical Center met

with representatives of Regence BlueShield of Idaho to discuss a novel model for health care delivery and payment called Total Cost of Care. Regence’s Total Cost of Care program offers combined quality and cost data from a provider group’s patients. The group – in this case, Valley Medical Center – is given a targeted budget, which includes every part of the health care delivery system, not just the physicians’ portion of the cost. Once the data is provided, Regence works with the provider group to show ways of offering the same quality of care at lower prices. A great

“The timing for this modexample of this is referring necessary medical care and a patient to an imaging cen- improve health outcomes. el couldn’t be any better as ter for an MRI instead of a And, there is no financial consumers are managing hospital. Typically, an im- risk to Valley Medical phy- more and more of their aging center charges much sicians to participate in this health care dollars through high-deductible plans and less for the same MRI that program.

While it will take time to are more frequently askthe hospital offers. The quality of the care does not measure and fully assess the ing cost and quality queschange, but the costs to ev- bottom-line impact of Val- tions of their providers,” said Scott Kreileryone involved are significantly lowered. ing, president As practice physicians of Regence quickly discovered, the BlueShield of simple ordering of an Idaho. “Patients MRI is just one small expect physiexample of the kind of cians to underimpact readily accessistand the system ble data can have on the and help them delivery of care. Valley manage their Medical Center’s Urdollars. That’s Valley Medical Center’s Lewiston facility. gent Care Center, called exactly what Express Care, is open from ley Medical Center’s part- TCC empowers them to 7:30 am to 7:30 pm Mon- nership with the Total Cost do.” day through Saturday, and of Care model, practice With 39 Providers in 14 noon to 5 pm Sunday, yet administrators are very en- different medical specialtheir patients were often be- couraged with what they’re ties, Valley Medical Center ing seen in the ER for con- seeing in the early stages. is the most comprehensive, ditions like earaches, which “Having access to the kind multi-specialty physician are more appropriately and of data Regence is sharing practice between Spokane, affordably addressed in a with us through this model Washington, and Boise, physician office. Sharing has been really helpful for Idaho, and has been takthis data encouraged the our physicians. It’s already ing care of the residents in physicians and staff to in- become obvious to all of us north central Idaho and crease communication to that this is a highly valu- southeast Washington for their patients about the af- able tool that will enable us over 30 years. The practice ter-hours services available to deliver better outcomes participates in Regence and higher patient satisfac- BlueShield of Idaho’s Parto them.

Beyond open sharing of tion,” said David Schlactus, ticipating (PAR), Preferred cost and quality informa- CEO of Valley Medical (PPO) and Medicare Adtion with providers regard- Center. “Honestly, the best vantage PPO provider neting site of services, disease part is that Regence is right works. management is also a major there with us, committed to focus of the Total Cost of helping us find ways to deCare model. Valley Medi- crease costs to our patients, cal physicians are seeing while keeping quality high. that when they are pro- That’s incredibly rare and vided with the appropriate far-sighted for an insurance data, they can reduce un- company.”

Winter 2015

Tracking fitness ‘Wearable’ technology monitors everything from heart rate to steps taken

ers are bracelet or watch-like devices that track things such as a person’s heart rate and the number of steps they’ve taken.

Travis Walker, owner of Complete Fitness in Lewiston, said he’s been a personal

By Kaitlin Moroney trainer for 13 years and despite what people might think, these kinds of devices haven’t henever a new technology changed what he does a whole lot, although hits the market, people have they do help a lot of people keep track of questions and Josh Pilon at their fitness goals easier and more effiInland Cellular said these days, he gets ciently. more questions about wearable fitness and “I think some of them are very useful,” exercise trackers than he does about new Walker said, although he also still calcusmartphones. lates information for his clients.

“We’re expecting to see more of these What each fitness tracker does depends sold — wearables just in general is kind of a on the brand. Some track calories, steps growing market,” said Pilon, an equipment and heart rate or map out running routes. services specialist.

Others have interfaces that issue reminders “Wearables” are clothing and accessories and notifications.

Walker said he recommends exercise that incorporate electronic technologies. trackers to some of his clients, especially Arguably the most popular and consumercompetitive athletes. friendly of these exercise and fitness track-

W

Buy a Fitness Tracker

Whether you are looking to just try one out, or dish out a lot of dough for the best in the industry, here is a basic guide to get you started on buying a fitness/exercise tracker.

Price range: $0-$99

Fitness trackers in this price range stick to the basics: tracking steps taken, calories burned, sleep quality and distance traveled.

They don’t have any fancy screens and are designed to be unobtrusive. Some can be worn 24/7 while others can’t.

Balance

Featured tracker: The Misfit Flash is an entry-level fitness wristband that has all the features mentioned above, plus it’s also waterproof and doesn’t require charging.

Price: $49 Where available: Walmart or via online retailers.

Price range: $100-$149 Mid-range trackers are among the more popular with basic fitness enthusiasts. They offer more features than the lower range trackers but are still more simple in design and usability. Some of them even learn your habits over time for a more customized exercise experience.

Featured tracker: Jawbone UP24 Offering similar features as lower-range trackers, this one is also paired with a killer smartphone app that makes it potentially worthwhile for users who value intuitive user-friendly technology. It has a slim, simple display-less design that appeals to anyone

Kaitlin Moroney photo

Josh Pilon of Inland Cellular

wanting something more low-profile.

Price: $129 Where available: Inland Cellular in Lewiston or via online retailers.

Price range: $150 and higher This is where things get really fancy with touch-screen displays, voice activation, reminders and goal notifications either right on your wrist or through a smartphone app.

Featured tracker: Pebble Steel More smartwatch, less basic fitness tracker, Pebble Steel is compatible with both Android and iOS devices. It utilizes the Jawbone or MisFit applications to collect fitness data like steps taken and sleep patterns. It pairs with hundreds of other applications, has a display that can be customized and it’s waterproof.

If someone is looking to go big or go home with wearable tech: this is it.

Price: $199 Where available: Amazon.com

Kaitlin Moroney photo

Travis Walker, personal trainer and owner of Complete Fitness, works with clients who utilize fitness and exercise trackers as a part of their program. He recommends trackers to athletes but said that sometimes, for the average user, they can almost be too much information.

“If they want one it depends on what their training goals are,” Walker said. “And I work with a wide range of kinds of people from elementary all the way up to 70 years old. ... Some of them, ... they need that little push, that little reminder and something to keep an eye on.”

Pilon said Inland Cellular sells two different fitness trackers, the Samsung Gear Fit — which has a touch-screen interface and pairs with Samsung smartphones — and the Jawbone UP, which is a simpler bracelet device that sends information to the Web. Pilon said their sales on the products are

about 50/50, although he said the Samsung Gear Fit is the best “crossover device” he’s seen.

“And by that, I mean the ability to see the fitness band information all incorporated with convenient notifications, text messages, stuff like that,” he said.

He said wearable are still a burgeoning market in the early stages of adoption among consumers.

“Since these are newer, people are still trying to feel it out and figure out what to do,” he said.

And for some people, it’s just too much information.

“A lot of (my clients) don’t need all of it,” Walker said. “But the nice thing is you don’t have to use all that information if you don’t want to. You know, you just choose which (data) you want to focus on.”

When it came to recommending a specific exercise tracker, both Pilon and Walker say it depends entirely on the needs of the individual and that really, there’s a tracker for everyone.

“It’s just up to that person and what they’re looking for, what they want, what their needs are,” Walker said. “My thing is I tell people to really do your research, look it up to see what you’re wanting.”

Winter 2015

‘Fit picks’ Vending machine operators find market in healthy options

By ELAINE WILLIAMS

E

ric Barker barely pauses as he grabs a bag of salted peanuts from the Lewiston Tribune’s break room vending machine.

The paper’s Outdoors editor said he vacillates between healthy and more decadent snacks, but lately he’s been tending toward nutritious options.

Since his blood pressure is fine, the peanuts are a good fit, Barker said. “I figure that’s better than sugar or carbs or whatever is in Cheetos, which I’m sure is not good.”

Barker is among a minority of vending machine users in north central Idaho and southeastern Washington, who are passing on overly sweet and salty foods.

Even though consumers are becoming more aware of “fit picks” such as pretzels and jerky, those choices still linger longer in the machines than candy bars and chips, said Matt Horan, general manager of Ida Vend in Lewiston.

His company provides about 500 vending machines for the Tribune and other work places.

“Everybody always asks for healthy items, but they don’t necessarily vote with their item or their quarters,” Horan said.

In a typical 45-slot vending machine, 25 items generate 80 percent of the sales.

Healthy choices are never in the 25 and no machine has experienced a drop in sales of the traditional inventory with the introduction of lower calories or more nutrient-packed alternatives, Horan said.

That hasn’t stopped Ida Vend from trying. Its fit picks are marked with brightly colored labels. The definition of “fit pick”

Balance

Tribune/Barry Kough

Vending machines are full of both healthy and less-than-healthy snacks – your choice.

Snack Comparison Planters salted peanuts, a “fit pick”

Calories: 330 Fat calories: 260 Total fat: 29 grams or 45 percent of the fat one should eat in a day based on a 2,000-calorie diet.

Sodium: 190 milligrams or 8 percent of the daily value.

Sugar: 2 grams Satisfies 15 percent or more of the daily requirement for protein, iron, Vitamin E, Thiamin, Niacin, Magnesium, Copper and Manganese.

Twix cookie bars Calories: 250 Fat calories: 110 Total fat: 12 grams or 18 percent of daily value.

Sodium: 100 milligrams or 4 percent of the daily value.

Sugars: 24 grams

People will also tolerate hunger pains instead of having a small, protein-rich snack, which will actually get the body burning calories more efficiently, Cunningham said. “They think they should be starving all the time and that’s not necessarily the case.”

He encourages people to make small changes such as substituting a 90-calorie Fiber One lemon bar for a Twix, eliminating two-thirds of the calories and gaining fiber.

Or they might select baked Cheetos instead of fried ones, Cunningham said.

“You don’t have to be on a diet of peas and air to be healthy. There’s a lot of good options out there.”

As strongly as Cunningham feels about his products, the demand, while building, isn’t huge. His business has 10 locations and is a sideline to his full-time employment as general sales manager of R‘nR RV Center in Lewiston.

“It definitely peaks people’s interest.”

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a hit for us.” appears on the machines. They contain Like Horan, Austin Cunningham, the less than 35 percent fat and less than owner of Peeled Vending in Lewiston, 10 percent saturated fat. Less than 35 has found modifying how people satiate percent of the weight comes from sugar. their cravings involves lots of education.

Nuts and seeds are excluded from the His company provides vending macounts. chines filled exclusively with items that What meets that criteria can be are in some way better than their tradisurprising. For instance at the Tribune, tional counterparts. a trail mix with “Nutrition is raisins, M&M-style “Nutrition is where 80 percent of where 80 percent chocolate candies your (fitness) results come from and of your (fitness) and peanuts is a fit it’s what usually gets neglected.” results come from pick, but a couple Austin Cunningham and it’s what usutypes of granola owner of Peeled Vending in Lewiston ally gets neglected,” bars aren’t.

Cunningham said.

Horan wonders a little if some of the After he gets permission to be in a resistance involves what people know. workplace, he starts by making presenMost people have been eating Starbursts and Reese’s peanut butter cups since they tations at employee meetings to bust were children. They are less likely to have myths. Many people believe, for instance, consumed a Fiber One oat and chocolate that cooked vegetables lose all their bar. To combat that, Ida Vend sometimes vitamins, when in fact they can get some micro-nutrients through eating baked provides samples. veggie chips.

Out of that experimenting, the company is starting to identify winners, Horan said. “It blows me away the amount of almonds we sell. Almonds are

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Eating right can provide more energy Ditch the sugars, grab the grains

nutrients such as riboflavin (vitamin B-2), pantothenic acid (vitamin -5) and potassium. Throw in a bit of milk and you’ll get some vitamin D and calcium.

By Ben Handel “As long as you don’t add a ton of half-and-half, sweeteners or re you having trouble staying sugar, coffee is good for you,” awake through that midafternoon Leachman said. “An 8 ounce meeting? Do you feel sluggish and cup is great to have pre-exlethargic throughout the day even though ercise. And skim milk or you have a healthy sleep pattern? Rather almond milk add some than reaching for that candy bar or energy useful nutrients. Just don’t drink, perhaps you should try eating better. drink the huge 32 ounce All-day energy doesn’t come from a pill coffees and make sure you or a concoction in a can. It comes from real balance out your coffee by food — food packed with nature’s secret drinking at least 12 ounces stash of natural revitalizers, such as comof water.” plex carbohydrates, proteins and fibers.

Of course, it’s good to “High-fiber whole grains are really get some fruits and vegimportant in the morning,” said Michelle etables as well.

Leachman, a personal fitness trainer “If you want fruits or from Moscow. “They have the capability vegetables, bananas are great,” to release glucose into your bloodstream Leachman said. “Two bananas throughout the day and provide sustained will usually provide a person with energy. Any whole-grain cereal is great for enough energy for 90 minutes of that, as are any types of granola with whole intense activity. People can also increase grains.” their energy level by increasing the amount Eggs are an easy, no-frills food to of iron in their diets, so the leafy green include in breakfast as well. The yolks in foods like spinach or broccoli are really particular are packed with useful nutrients. good for that.”

“Egg yolks are naturally rich in vitamin If bananas are too boring, or if your B and vitamin D, and vitamin B converts taste in vegetables isn’t similar to Popeye’s, food into energy,” Leachman said. “Plus, try an orange. they’re one of the best sources of protein, “Many of us have fond memories of eatwhich is important for recovery if you go to ing oranges that Mom supplied us during the gym or for any kind of muscle recovery. halftime of a soccer of flag football game And it doesn’t have to be just egg yolks when we were kids,” said James Cramer, — eggs in general are good for you.” a produce worker in Lewiston. “As usual, Another common ingredient most Mom knew best. Oranges not only have a people already have in their kitchen that ton of vitamin C, but the citrus-rich fruit can help with energy is coffee. A hearty cup rations out energy rather than supplying a of joe can go a long way, as coffee contains quick burst.”

A

10 Balance

Tips on saving a life Local fire officials shed some light on what to do during emergencies

avoid becoming a victim of another accident left side or pain in their jaw and neck. while on the roadway.

He said people should try to keep the per“Do not do anything that puts you in harm’s son calm and provide them aspirin, if available, way, ” he said. and then call 911 and wait for the ambulance That same logic applies if someone is rather than taking the victim to the hospital.

By Anthony Kuipers drowning.

If someone is calling for help, hav“You don’t want to be driving under a ing trouble keeping their head above water or stressful condition,” Scharnhorst said. floating face down, they are possibly drowning. f a friend or loved one’s life is threatened, Driving can be especially dangerous in the Someone who is not trained can easily become due to injury or illness, the best advice is to winter, and Scharnhorst and Chenault both a victim themselves while trying to rescue that call 911 immediately. have tips on how to help someone who’s been person.

Scharnhorst said statistics show that But there are a number of steps that can in an accident. the majority of would-be rescuers become a be taken while waiting for the ambulance that Scharnhorst said it’s important to keep the victim and die as well in those scenarios. could potentially save that person’s life. victim warm, and he advises people keep blanThis is especially true if someone falls Getting trained in performing CPR and ad- kets in their car for such a situation. He also through the ice on a frozen lake.

He said avoid ministering first aid is first on that list, Pullman recommends to keep the victim conscious and going out on the lake and instead try to throw a Assistant Fire Chief Ryan Scharnhorst said. talking, and to try to stop any bleeding. rope at the victim to pull them out.

To do this, Scharnhorst said, apply direct He urges people to call their local government Scharnhorst and Chenault recommend pressure to the wound, elevate the injury above to find out when and where CPR classes are people seek training at a local aquatics center to the heart, if possible, and wrap it until the available. prepare to respond to a drowning. bleeding stops.

Typically, hospitals and the American Red Chenault said it’ s important, however, to Cross provide classes, as well as the universities and colleges in the area, Lewiston Fire Department Battalion Chief David Chenault said.

These classes also train people how to use automated external defibrillators, which can revive someone dying of cardiac arrest. Chenault and Scharnhorst said people should not be afraid to use them if they’re not trained, since the devices, which are becoming more comAsk them to smile. mon in buildings, provide easy-to-understand Does it look uneven? instructions to the user.

“It tells you exactly what to do,” Scharnhorst Have them raise both arms. said.

Does one drift down?

After 911 is called, Chenault said CPR should be performed if the person has a dead Have them repeat a phrase. pulse and is no longer breathing.

He also said it’s important to act quickly if Does it sound strange? someone is showing signs of a serious ailment, like a heart attack. If someone is experiencing Get to WHMC fast, a heart attack, they will likely have chest pain, with even one symptom shortness of breath or abnormal sweating, he said.

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Winter 2015 11

When shoveling snow,

less is more Experts say to warm up and do as little lifting as possible

Most injuries he’s seen this winter have more to do with slippery conditions than with removing snow, Knight said, but

By William L. Spence shoveling can be as strenuous as running or a hard gym workout. Consequently, daho and Washington avoided the warming up before jumping in is critical, massive winter storms that hit the particularly if the snow is heavy and wet.

Great Lakes region earlier this year, The Idaho State University Department but even the small amount of snow that’s of Public Safety, for example, noted that fallen so far can cause back injuries if shoveling heavy snow can take as much improper shoveling techniques are used. energy as running 9 mph.

Experts recommend warming up “If you’re over 40, sedentary, smoke, thoroughly before tackling the chore, and have elevated blood pressure, are overthen doing as little lifting as possible. weight and/or have a heart condition, “You want to do more pushing, like play it safe and get someone else to do the a snow plow, versus lifting,” said Sean shoveling,” according to the ISU departKnight, a physical therapist with ProFor- ment. mance Physical Therapy at Pullman. “You Knight said proper footwear is also should do as much (shoveling) as you can important, as it helps people avoid slipearly. Don’t let the snow build up.” ping or twisting their bodies into a bad

I

12 Balance

Shoveling the sidewalk properly is an art form, done in smaller doses and not all at once. ap

position.

If you do have to lift the snow to get it out of the way, he said, place one hand as close to the shovel blade as is comfortable and lift with your legs, as you would with any heavy weight.

Keeping your shoulders and hips aligned with the shovel is also important, so you aren’t twisting and tossing the snow to the side.

Other safety tips include: l Pace yourself, and take a break if you are out of breath. l Consider buying a lighter plastic shovel or one with a smaller blade, to reduce weight. l Shoveling a small amount of snow more frequently is less strenuous than trying to move a large pile at once.

Staying healthy despite snow, holiday treats Tips and tricks to stay active and healthy during the winter

O

individual’s body temperature.

“If it’s dry and cold, get out there, just bundle up,” she said. “The worst type of weather is when it’s cold and rainy.”

Layers are the key, she said. Wearing layers will allow the individual to take some off if they get too hot running or put more on if the temperature drops.

It’s important to not let the body get too cold or overheat during physical activities.

Indoor activities may be an easier choice when it comes to the winter and early spring seasons.

“Being a member of a gym provides a lot of different opportunities,” Barnett said.

“Utilize the winter to try something new like a spinning class or weight lifting.”

If a gym membership isn’t an option, at-home workouts are always better than nothing.

“There are always great videos that seem to work for people,” she said. “More than anything it is making the time. It’s darker in the morning so it’s harder to get up.”

Having a plan for the week, a goal to work toward or a workout buddy can help, she said.

“You can’t just wake up and hope it gets done,” she said.

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quarter protein.

“It’s about enjoying what you want during the holiday season, but being concerned with moderation,” she said.

By Samantha Malott Remembering to drink plenty of water nce the temperatures begin to drop is also important. Barnett said people tend and the ground is covered with to forget to drink enough water because snow, the idea of going for a run it isn’t as hot out. Water provides energy, may seem crazy to many people. hydration and can help the immune system Fortunately, though, there are plenty of to fight off the winter colds and flus. ways to stay active and healthy, even once The ideal water intake is about eight, winter is in full swing.

8-ounce glasses a day, Woods said.

From at-home workouts to indoor fitness “We are maybe not quite as mindful of classes to embracing winter-specific activities, it,” she said. there are countless options to keep up with a When it comes to physical activity, howregular workout routine. ever, Barnett said the most important thing is to just get moving.

Maren Barnett, a personal trainer at the “Any movement you can do helps,” North Idaho Athletic Club in Moscow, said Woods said. the many benefits of staying healthy, especially As a mother of four, Woods said, “we try during the winter, make it worth it. to look for a bunch of different family ori“People say (working out) takes a lot of energy, but it also gives you a lot of energy and ented things to do,” she said, and whether it is downhill or cross-country skiing or ice releases endorphins which kind of help with the winter blues that people get,” Barnett said. skating, there are plenty of winter-specific For those who tend to get down during the activities.

Going out in the cold, however, does winter months, the chemicals released during a workout can help, she said. take some extra preparation.

And, of course, the benefits of staying fit The proper cold-weather workout clothcan help with the large amounts of holiday ing mostly depends on the activity and an treats and meals.

“People always complain about those extra holiday pounds,” Barnett said. “The holidays are so hard because you get treats all the time.”

Cookies and treats are fine in moderation, but it’s a good idea to take the extras to work or share with friends, she said.

“One big thing with holidays and winter eating is watching portion sizes and trying to fit in exercise,” said Chelsey Woods, a registered dietician for Washington State University Dining Services.

Tami Biery Woods said to make sure half of your plate Dave Biery Annie Kane Physical Therapist Owner Rehab Aide/Office Support Owner is fruit and vegetables, a quarter grains and a

Michael Van Meel

Physical Therapist Rehab Aide/Office Support

Winter 2015 13

Winter provides challenges for skin and lip care Different products designed to address different needs

By RALPH BARTHOLDT

C

old wind, rain, snow and ice, alone or in concert, are the bane of healthy skin.

In winter, skin has to adjust to the extremes: Cold temperatures and dry conditions outside and dry heat inside.

And consumers have two choices, they can purchase over-the-counter remedies, or employ professional skin care to keep their complexions bright and lips uncracked.

“What we do is a little bit more involved than just applying a moisturizer to your skin,” said Tammy Johnson of Ultima Medical Spa in Lewiston.

Over-the-counter skin products seal in moisture and prevent moisture loss. Wax balms work by building a moisture barrier to the elements. Adding moisture enhancers, gives the skin a double whammy to ward off dryness, cracking and potentially pain.

Retailers know that normal winter conditions can damage skin, sap moisture and cause chapping, dryness and discomfort.

Beating the cold-weather skin cycle for

Tribune/Barry Kough

Numerous products, both over-the-counter and specialty offerings, are designed to address skin and lip care, especially during the harsh winter months.

some can be as easy as choosing the right lip balm, and malls and megastores have plenty of products to choose from.

At Ultima, clients get skin treatments that pinpoint their skin types.

Dry or oily skin, acne, Rosacea-prone skin are each treated differently.

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14 Balance

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Humectants contain products such as glycerin to attract water, Johnson said.

“That keeps water in the skin,” she said. “It helps keep skin moisturized.”

Emollients are heavier creams that use oils to target dry or flaky skin.

Retail products usually target the top of the skin, preventing moisture loss. Professional products are developed to work deeper, to moisture layers of skin.

When buying over-the-counter products, consumers should stay away from additives and focus on products with the fewest, most natural ingredients, she said.

“Look for products with Vitamin E and amino acids,” she said.

In winter, she recommends staying away from exfoliates and scrubs.

“You have two extremes in winter, outdoor and indoor,” she said. “Look for gentle products with gentle ingredients.”

Ditching chemical-based items?

Natural cleaning products expected to remain a popular alternative

Other precautions one should take when using chemicals for cleaning: l Make sure the area is well ventilated with a fan or open window

P

l Keep cleaning products in their original containers

safety precautions, said Norka E. Paden, a toxicologist and public health assessor with Idaho’s Bureau of Community and Environmental Health. “Toxic fumes are very harmful,� she said.

By Terri Harber One important step people often forget to take when using common household eople concerned about potential products — even some natural items — is health effects that come from using simply reading the label and following the chemical-based cleaning products directions, she said. That information helps have been trying different things to depeople use such items with a higher degree of safety, Paden said. crease their exposure. “And always remember to wash your “Most people are sensitive now, so these hands after use,� she added. products are in high demand,� said KeiMark McGahan, Gritman Medical rstyn Johnson, store manager and buyer for Center’s emergency department director Vig’s Health Food in Lewiston. at Moscow, said many cleaning products Vig’s sells a variety of natural cleaning produced today aren’t as dangerous as those products, such as Mrs. Meyers items and on the market 20 to 25 years ago. This is Dr. Bronner’s Magic Soaps, and consispartially why the number of people who tently hears from customers seeking items end up in emergency rooms to receive care for their own solutions to various chores after improper use of household items has around their homes. dropped off, he said.

Allergies and skin problems — espeNonetheless, people should continue cially dryness or dermatitis — are frequent to be mindful and follow the directions complaints people describe when they provided with these items, including the come to the store seeking some type of often ignored warning that one should wear relief. protective clothing and eyewear, McGahan “I don’t think the need for such natural products is going away soon,� Johnson said. said.

Sometimes people mix items that are People wanting to make their own dangerous together, such as ammonia and soaps can start off with lye from Tri-State Outfitters and search for recipes and other bleach, or retrieve an older product and forget to take those commensurate safety ingredients online, for example.

Making soap has become more common measures because a label has faded and these days, but the process requires its own become hard to read, he added.

l Store cleaning products in a safe place where children cannot reach them

l Do not mix cleaning products with one another — especially dangerous is mixing bleach and ammonia, which creates toxic gases called chloramines. Exposure to chloramine gases can cause coughing, shortness of breath, chest pain, pneumonia and fluid in the lungs l Clearly mark hazardous cleaners Paden refers people to this basic list from the U.S. Department of Health and Human Services of common items found in most kitchens that would allow one to reduce overall exposure to chemicals. Some of each item’s best household uses are included: l Vinegar removes mildew and grease l Lemon juice can work well as a stain remover, glass cleaner and deodorizer l Baking soda mixed with water works well as an all-purpose cleaner l Olive oil works well as a furniture polish Paden said HHS also has a searchable online database with information about the health and safety of a variety of household products at householdproducts.nlm.nih. gov.

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Winter 2015â&#x20AC;&#x201A; 15

Finding runners’ joy in the Misery Fourth of July 4 weekend, it would likely be hot.

Plus we could literally be followed by bears, cougars or snakes.

But the chance to test our physical limits and make new friends in a pristine forest so remote most people never see it, proved too tempting to pass.

My two running partners, Christina Kaufman, Jen Kaufman and I were in. We added the stairs at Beachview Park in Clarkston and Bryden Canyon to our routine.

We recruited people to join us and kept losing them until Mandy Lea Casey and Amber EllisWorlie joined our team. Two weeks before the race, we still had an open spot. We were debating if we wanted to try it with five.

That’s when I got a call from Amy Kaucic in Moscow, courtesy of the runners’ grapevine. She had just participated in the 50-mile Rainier to Ruston race in western Washington and was looking for a Mount Misery team. She didn’t flinch when I told her how slow we might be.

Once we had a quorum, it was a matter of finalizing logistics. Jen Kaufman’s husband, Joe, agreed to be our driver for the pickup truck that would

carry runners when they were not on the course.

We made a list of what we needed, something critical since there are no aid stations on the route.

Then we picked an order of runners to follow throughout the day, with each person running as much or as little as they wanted when it was their turn. We also decided we would do the early start at 6 a.m., with the one runner who was going solo, instead of waiting for the official start at 8 a.m.

We didn’t know it, but we had done everything pretty much right. Our team dynamic was amazing. We treated each other with kindness and didn’t get grumpy even though we were hot, smelly and dusty.

Every runner took their turn, but then Jen Kaufman twisted her ankle. At that point, we thought we were done. We were pretty sure she needed immediate medical care. The injury turned out not to be as severe as it seemed and she jumped back into the rotation.

We swapped stories as we rode, talking about races we had completed, ones we wanted to do and learning more about each others’ families. The running itself was the hardest I’ve ever done.

I got a little scared once. I spotted a canopy in

Amy Kaucic Moscow

Amber Ellis-Worlie Clarkston

Jen Kaufman, 33 Clarkston

Mandy Casey, 29 Clarkston

Christina Kaufman, 29 Lewiston

Commentary

Elaine Williams Mention the Mount Misery Relay around a group of Lewiston-Clarkston Valley runners and something strange usually happens among a group of people who are as easy going as they are tough.

First there’s the expression of, “You have no idea what you’re getting yourself into.” If they have completed the race, that is often followed by an adamant, “I would never do it again.”

I witnessed that unnerving reaction a lot this year as my running partners and I formed a team for the race. We knew it was 56.5 miles, stretching from Asotin to Troy, Ore., mostly on gravel roads, where the distance you’re capable of on pavement is cut about in half.

We also knew about the elevation change of more than 6,000 feet, which meant that since we don’t live in Denver, we’d be gulping for oxygen for a good portion of the day. Since it happened the

Moms on the Run Mount Misery miles: 12.5 Occupation: University of Idaho student Running in 2014 after Mount Misery: Numerous events including the 18-mile Chilco Pass Trail near Silverwood and a half marathon trail run at Hells Gate State Park just outside Lewiston.

Mount Misery miles: 9.1 Occupation: Registered nurse Running in 2014 after Mount Misery: Portland marathon, three to four half marathons and other shorter races.

16 Balance

Mount Misery miles: 9.4 Occupation: Registered nurse Running in 2014 after Mount Misery: At least three half marathons, including the LewisClark Half Marathon in Clarkston and many 5 kilometer races.

Mount Misery miles: 10.6 Occupation: Farmer and stay-at-home Mom Running in 2014 after Mount Misery: Continued to train, aiming for a half marathon at a future date.

Mount Misery miles: 8.7 Occupation: Nurse practitioner and farmer Running in 2014 after Mount Misery: Continued to train, aiming for a half marathon at a future date.

Elaine Williams, 45 Lewiston

Mount Misery Miles: 11.1 Occupation: Reporter Running in 2014 after Mount Misery: Continued to train, aiming for a half marathon at a future date.

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Jen Kaufman finishes a leg of the Mount Misery Relay as Mandy Lea Casey prepares to run. The women were doing an early section of the race along Asotin Creek.

the distance and as I got closer, noticed people in camouflage. Our support vehicle was nowhere in site. The group, it turns out, were paint ball enthusiasts, who like us, were taking advantage of the long weekend to pursue their hobby.

Almost every stretch was special in some way.

The most thrilling was the section at the highest elevation where we turned the corner and started heading down toward Troy.

I felt my strength ebbing in some of the latter legs in a place called Grouse Flats, which, FYI, is not flat. Just before we hit Troy, we all got out of the truck so we could run into town together. We were greeted by cold beer, medals and cookies, as well as some cheers from people in Troy for the town’s Independence Day celebration.

A dip in the Grande Ronde River followed. It was one of the best days of a super-fun summer, literally a mountain-top experience in every sense of the expression.

Yet, I get why people don’t want to do it twice.

By the time we reached the finish line, everything we were eating tasted like dirt. Dust and sweat had formed a second skin on all of us.

All that said, I wouldn’t rule out a similar race through different terrain.

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Sealing out decay Dentists continue to recommend preventive treatment

By ERIC BARKER

S

ealing the surface of teeth to ward off decay has been around for decades and is still looked upon as an effective preventive health procedure.

But dentists say it’s best when targeted toward certain types of patients like children or those with deep pits and fissures on the horizontal surface of their teeth.

“It’s not a new thing. It’s not new at all,” said Gary Nelson, assistant professor of pediatric dentistry with the Oregon Health and Science University at Portland, Ore. “Sealing teeth has been around a long time. The technique has changed a little bit but not much. It’s a nice noninvasive way to help prevent decay on children’s teeth.”

He said it’s particularly effective on children at two times during their lives: when they get their first permanent molars, known as six-year molars, and when they get their second set of molars, known as 12-year molars.

“It’s used to protect the biting surfaces where food and bacteria get caught and decay starts because you get a combination of bacteria and food.”

He said adults tend to suffer from other dental problems like gum disease, so sealing might not be the best option for them. But there is no downside to having it done.

“The risk standpoint is very low and the benefit — there’s a lot of benefit to it. It’s one of those things that is well supported from a public health standpoint.”

Dentist John J. Johnson of Lewiston said it’s especially effective on people who have teeth with pronounced crevices.

“Some people have really deep pits and grooves in their teeth,” he said. “Those are good candidates. Once in a while (patients) have shallow pits, usually I opt not to seal those.”

18 Balance

North Carolina Dept. of Health and Human Services

Sealant is applied to the surface of molars to prevent decay in the pits and fissures on the surface of the tooth.

At his office, sealing usually runs $35 to $40 and because it’s a preventive procedure, he said it’s often covered in part or in whole by dental insurance. In contrast, the cost to fill one cavity is about $140.

Nelson said another reason it’s a good bet for children is it’s a simple procedure that is much less likely to produce fear or even uncomfortable squirming. There is no drilling involved and no need to use novocaine or other pain killers. Instead the teeth are cleaned, a mild acid is applied to create a bondable surface and sealant is applied.

“It’s more affordable than a filling and it’s much more acceptable to children,” Nelson said. Some people worry that sealants can trap active decay and mask the problem as it

progresses. Johnson said he opts not to use it if decay is present.

“I think it’s kind of old-school thinking that you can actually seal over the top of really shallow decay but I have never bought into that,” he said. “I just don’t think it’s a good idea to place a sealant over known decay.”

Nelson said if there is no decay at the time a sealant is applied, it won’t develop. Although it’s impossible to clean teeth enough prior to the procedure to guarantee all bacteria has been removed, he said the bacteria is essentially starved of oxygen following the procedure.

“The bacteria is not going to progress,” he said. “You have created an anaerobic environment so those same bacteria are not going to be active in those sites.”

National Institue of Dental and Craniofacial Research

Teeth are first cleaned and dried and then a mild acid is applied to create a bondable surface before a sealant is applied. The procedure helps prevent tooth decay.

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Promises, promises How to navigate the anti-aging aisle

By Shanon Quinn

W

hen choosing anti-aging products, what’s inside the bottle is a lot more important than the brand name on the outside — or the inflated price tag that goes with it — said Krysta Azzollini, an esthetician with North Idaho Dermatology’s Moscow office.

“It depends more on ingredients,” Azzollini said.

And even packaging that boasts the inclusion of “buzzword” ingredients, like retinol, which can be an affective wrinkle fighter, rarely contain much.

“They can only put a small amount of those ingredients in the product because they don’t

know whether people will use the product as directed,” she said.

For instance, consumers may use a product twice as often as directed to increase or quicken visible results, but doing so can cause more harm than good.

In short, paying top dollar likely won’t improve “the look and feel of your skin” any more than picking something out of a bargain bin, she said.

As in grocery shopping, reading labels is a consumer’s best bet, and just like those on food packaging, the more miniscule the dosage the further down on the ingredient list an active ingredient appears.

“Because these over-the-counter — nonprescription — wrinkle creams aren’t classified as drugs, they’re not required to undergo scientific research to prove their effectiveness,” according to a recent Mayo Clinic post on skin care.

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For those seeking a dramatic difference, visiting a dermatologist is often the best option, as their offices often provide a cosmetic counter with prescription-strength ingredients.

But for consumers looking to achieve slight to modest improvement in skin tone and texture even the lowest priced product can make a difference if it contains proven ingredients like the following, which are recommended by the Mayo Clinic: l Retinol — A vitamin A compound, Retinol, was the first antioxidant used widely in over the counter anti-aging creams. Antioxidants are substances that neutralize unstable oxygen molecules that break down skin cells.

l Niacinamide — A potent antioxidant related to vitamin B-3, or niacin, which helps reduce water loss and may promote skin elasticity.

But nothing is a sure thing, Azzollini said.

“Different products work for different people,” she said.

Azzollini recommends that anyone in doubt of their skin care regimen, whether it be for dry, oily, acne prone or aging skin, should take advantage of a free consultation with an esthetician.

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