Balance, Winter 2017

Balance

The health magazine for Body, Mind & Motivation

SITTING IS THE NEW SMOKING

But much can be done to help desk-bound workers

YOU ARE GETTING SLEEPY

Effectiveness of hypnosis varies

10 STEPS TO A BETTER YEAR

Simple tweaks for a happy, healthy 2017

DON’T FEAR FRUIT

Overall health benefits outweigh sugar concerns

Volume 9 – Issue 1 – Winter 2017 Published quarterly by the Lewiston Tribune and the Moscow-Pullman Daily News

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Contents Balance – volume 9, issue 1 – Winter 2017

COVER STORY

SITTING IS BAD

4

YOU ARE GETTING SLEEPY

Helping desk-bound workers

WELLNESS

LIVING CLUTTER FREE

Too much stuff can lead to stress

HEALTH

6

Effectiveness of hypnosis

10

16

FITNESS

MARATHON PREP

The keys to prepping for a marathon

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Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208) 848.2216 or the MoscowPullman Daily News advertising department at (208) 882.5561 or Advertising Director Angela Kay at akay@lmtribune.com. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at cclohessy@lmtribune.com or Daily News City Editor Devin Rokyta at drokyta@dnews.com.

Winter 2017 | 3

Sitting is the new smoking But much can be done to help desk-bound workers detrimental to one’s health.”

Brinkly, 32, didn’t need experts or studies to tell Lewiston Tribune her sitting wasn’t healthy. When she switched from a more-active job in retail to the call center at Avista Tiffany Brinkly spends most of her work day at a five years ago, she felt the repercussions right away. desk where, instead of sitting, she walks as many as “When I came here, I was in such pain sitting 10 miles. down all day,” she said.

Turns out Brinkly’s fondness Her first fix was an exercise ball, for the treadmill desk provided which she still uses instead of a by her employer, Avista Utilities desk chair for part of most days. in Lewiston, might be boosting “I honestly wouldn’t be able to not only her health but her life work here without that,” Brinkly expectancy. said.

News outlets from CNN to For the rest of the day she either Runner’s World called sitting “the raises her work surface to standing new smoking” when reporting height, with a desk extension results of recent studies that suggest provided by Avista, or takes her sitting for many hours a day turn on a shared treadmill desk increases mortality rates as much as the company provides for the call a smoking habit. center.

Philip Scruggs, chairman of the More than half of the University of Idaho’s movement approximately 35 employees at the sciences department, said too call center have adjustable desks much sitting increases the risks of that can be used while standing. conditions such as heart disease, Employees who wish to use the diabetes, obesity and high blood Tribune/Barry Kough Tiffany Brinkly, a customer service treadmill desk add their names to a pressure. representative at Avista Utilities, sign-up sheet.

“We know that prolonged walks on a treadmill while she Brinkly uses the treadmill every sedentary behavior is not healthy, works. day. and we need to engage in more It’s easy to use, she said, physical activity,” Scruggs said. “If you think demonstrating the controls as she slowly built up about a working adult when they spend so many to the machine’s maximum 2 mph. And on days hours, not just in a day but over a lifetime — it’s

By MARY STONE

| Balance

• Allowing walking lunches. “You have to be selective in what you eat, but that’s always possible,” Scruggs said.

• Fostering friendly competition. “Many companies use pedometer challenges to help employees recognize how much they’re sitting, how much activity they are getting,” Scruggs said.

• Encouraging water breaks.

• Offering on-site exercise options, such as office yoga.

• Reducing the number of hours of sitting doesn’t just benefit employees, Scruggs said.

Employees who take breaks and incorporate movement into their day actually get more done than employees who don’t.

“Having company policies in place that actually encourage and promote a more healthy and active workplace is important,” Scruggs said. “People are more productive when they’re happy.”

——— Stone may be contacted at mstone@lmtribune.com or at (208) 8482244. Follow her on Twitter @MarysSchoolNews.

4 90 0 97 J-1 6

when she spends close to her full eight hours on the treadmill, Brinkly said she walks more than 10 miles.

“And it doesn’t feel like anything.”

Brinkly said the movement increases her energy and improves the flow of her day.

“I put it in my review every year how thankful I am and what a difference it makes,” she said.

“It’s just a way of life. I just needed to have it.”

Scruggs said employees like Brinkly who find a variety of ways to stay active during the workday are getting it right. Choosing just one alternative to sitting, such as a standing desk, doesn’t help much.

“Standing in the same position all day is not good either,” he said. “Variability within the workday is important.”

Employers can encourage employees to move throughout the day by: • Organizing standing or walking meetings.

• Promoting alternative travel to and from work, such as walking and cycling.

• Providing outdoor settings for breaks.

Winter 2017 |

You are getting sleepy Effectiveness of hypnosis varies from person to person

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For those who can easily get lost in a book or feel like they’re a part of a play they’re watching, getting hypnotized may not be far off.

And for those with a health issue to resolve, hypnotherapy might help.

The trance-like state has been used for centuries by therapists looking to help patients with problems from chronic pain to smoking cessation. The effectiveness of hypnotherapy varies from person to person, but practitioners on the Palouse say they’ve seen its success.

Hypnosis was first theorized in the 1700s as mesmerism, said Mark Yama, an associate professor in psychology at the University of Idaho.

The term was named after Franz Anton Mesmer, who believed he had the power to heal people through a sort of animal magnetism.

Mesmerism was later debunked, Yama said, but hypnosis made a comeback in the 1800s when it was used to treat pain. Major surgeries were completed on patients in hypnotic states, until the invention of anesthetics.

“Hypnosis would have been Scott Campbell much more well known today if history evolved a little bit differently,” Yama said.

The state of hypnosis is actually a common one, said Scott Campbell, a hypnotherapist and life coach in Pullman. He said everyone experiences it at least twice a day — when falling asleep and when waking from sleep.

That in-between state is “profoundly relaxed,” Campbell said. He noted it’s also a safe state that won’t leave anyone in a permanent trance.

“Some people actually find they have a very heightened sense of awareness during that time,” Campbell said. “They just happen to be extremely relaxed.”

Yama added that hypnosis also involves dissociation, or the separation of mental processes that are normally related — like an arm rising into the air without a person consciously lifting it.

The conscious and the unconscious mind are essentially one and the same during youth,

Campbell said. Between the ages of 8 and 12, though, a barrier called the “critical factor” develops between the two. That “critical factor” forms our biases and beliefs about our own abilities.

“So when we get into hypnotherapy, and we get them to relax and to be at peace, we can get them to peel back that critical factor and allow information to flow smoothly from the conscious to the unconscious and back,” Campbell said.

In therapy sessions, Campbell said he uses tools to disassemble the parts that form a bias or belief and then suggests new information. For those trying to quit smoking, for example, Campbell said he looks at the good reasons that made a patient start smoking, and then introduces information that says things are different Tribune/Steve Hanks now. Campbell’s goal is not to make Hypnosis helps some achieve their weight loss goals, to stop smoking and with other beneficial changes. them hate smoking, but to make them indifferent to the habit.

For Yama, who practices hypnotherapy with chronic-pain patients, the focus is on dissociation. He said he works with patients to separate the message of pain from it being received by their conscious mind.

Both Yama and Campbell agreed hypnotherapy may not work for everyone.

“I think it depends on a person having the talent,” Yama said, adding that he estimates about 15 to 20 percent of people are able to be hypnotized easily.

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——— Embree may be contacted at cembree@lmtribune.com or (208) 669-1298. Follow her on Twitter @chelseaembree.

Winter 2017 |

HGH touted for age management It’s not ‘a magic pill,’ but human growth hormone provides some benefits

By KERRI SANDAINE Lewiston Tribune

Let’s start with the bad news.

Human growth hormone products will not miraculously turn back the clock on the aging process.

But the good news is they can help people in a lot of areas, said Bill Scharnhorst, owner of three GNC stores in the region.

Customers who regularly purchase HGH products say they’ve noticed a boost in their energy levels, a decrease in their weight, and skin and hair improvements, Scharnhorst said. Muscle building, a better sex life and sleep quality have also been reported.

“It’s not a magic pill, but it will definitely help in a lot of categories,” said the 39-year-old Lewiston businessman. “When used properly, people can

have a very healthy outcome.”

HGH is produced by the pituitary gland and spurs growth in children and adolescents. It also helps regulate body composition, muscle and bone growth and sugar and fat metabolism.

Synthetic human growth hormone was developed in the 1980s and approved by the Food and Drug Administration for specific uses, such as treating dwarfism, Turner’s syndrome, Prader-Willi syndrome and children born small for gestational age. Adults have used HGH for short bowel syndrome, hormone deficiencies and muscle wasting associated with HIV and AIDS. In addition, the products are used by people who have been in car wrecks or football players who have head injuries that affected the pituitary gland, Scharnhorst said.

The most widespread uses are to maintain lean muscle mass and improve athletic performance.

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“Your human growth hormone is sky high when you’re young,” Scharnhorst said. “As we age, it decreases. People are now adding hormones to their systems to get back to an optimal level. The goal is to be bigger, faster, stronger. What we’ve found is you can live a better life if deficiencies are supplemented.”

HGH is a frequent topic at age management clinics across the country, he said. The seminars attract folks who are taking a pro-active approach to aging in hopes of slowing down the process.

“There is no such thing as anti-aging. Age management is a more realistic approach.”

The best-selling HGH products at his stores can give people a great, natural hormone boost, Scharnhorst said, and the average cost is $80 per month.

Scharnhorst, who’s worked in the health and fitness industry for 22 years, has been a GNC retailer for two decades. Some may recognize him from television, where he appeared as Billy Jeffrey, or as a Chippendale performer.

“I’ve been able to branch out so I’m not typecast as just a Chippendales performer or reality TV personality,” Scharnhorst said during a recent interview at the Lewiston Center Mall. “I’ve been fortunate to have a broad range of opportunities.”

When he’s not on the road performing, Scharnhorst is usually helping customers in his stores at Lewiston, Moscow and Pullman. Sharing his knowledge about nutrition and fitness is at the top of his list of favorite work activities.

“One thing people really appreciate about me is my honesty,” Scharnhorst said. “If a product isn’t right for you, I will tell you. I enjoy talking to people and finding out what will work best for them. HGH is just one of the options.”

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Clutter free in mind and home Too much stuff can lead to stress

By Shanon Quinn

Moscow-Pullman Daily News

When Karen Richel of the University of Idaho’s Latah County Extension office talks about clutter, she doesn’t mean just the tangible kind.

“It doesn’t need to be a thing,” she said. “It could be a meeting you go to.”

Richel spoke of the dangers of cluttered homes and cluttered lives as well as how to combat them during a recent Lunch and Learn workshop, “Declutter Your Life: Cleaning Up for the New Year,” held by the extension office.

Richel’s talk focused not only on tips for downsizing and organizing, but benefits of doing so.

The No. 1 bonus is less stress.

“When we’re stressed, we don’t always think clearly,” she said. “Home is a place to relax and unwind.”

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But arriving home after a long day to a refrigerator covered with reminders or a tabletop stacked with magazines and whatnot can overstimulate senses, leading to additional stress and feelings of being overwhelmed.

Karen Richel “I used to be the queen of clutter,” Richel said. “You can ask my mom.”

But no longer.

Richel said her downsizing and organizing have made a difference in her life and her attitude.

“It feels wonderful not to have so many things,” she said, even at work. “I know exactly where I’m supposed to be, what I’m supposed to be doing.”

While co-workers will never cease to tease the organized woman, she doesn’t let it bother her.

“I’m never late for an appointment,” she said.

Richel said it’s important to identify clutter, set goals related to what the end result should look like, and to spend some time working on decluttering, cleaning out or getting organized each day — even if it’s only a few minutes at a time.

There are many types of clutter, Richel said, including financial documents from the past several years, inherited items that are never used, but guilt

keeps from tossing, and newspapers and magazines that wait, in vain, to be read.

While financial documents may be better stored and organized than shredded, newspapers and magazines should be tossed or recycled regularly.

Other items can be given away as donations to local thrift shops or sold at yard sales and consignment stores.

While numerous systems exist for organization, downsizing and storage, Richel’s class focuses on finding systems that work for the individual.

Richel said among the most important rules, whatever the system, is to follow through on decisions to get rid of things, as the longer they sit in a bag waiting to be donated, the more likely you’ll decide you need that stuff after all.

——— Shanon Quinn can be reached at (208) 883-4636, or by email to squinn@dnews.com.

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10 steps to a heal Experts offer simple tweaks for a happy, healthy new year

By ELAINE WILLIAMS Lewiston Tribune

Getting healthier in the New Year can be similar to making yourself the subject of a fun scientific experiment.

Melissa Francik, a clinical dietician and certified health and wellness coach at Pullman Regional Hospital, encourages people to start with a few steps and then evaluate if they feel better because of the changes. If not, she suggests trying something different instead of quitting or feeling bad.

Say your goal is to eat better and you aren’t remotely close to the recommended five servings a day of fruits and vegetables. You could add a single serving a day, maybe by replacing a bag of chips at lunch with half an orange.

If you’re still missing the chips after a couple of weeks of oranges, you could try an apple or grapes or berries instead of abandoning your idea altogether.

Similarly, if you’re not ready to improve your diet, you could try adding exercise first and tackling what you eat later.

Here are 10 ideas to consider from staff members of Pullman Regional Hospital and Gritman Medical Center in Moscow:

1) Get your annual physical.

Your physician, nurse practitioner or physician’s assistant are the best sources of information for how to stay healthy. They can help 12 | Balance

catch problems such as diabetes or even cancer when they’re still in the early stages and easier to treat.

2) Stay hydrated.

Drink water regularly, not just when you’re thirsty, said Nancy Kure, director of clinical nutrition at Gritman Medical Center. How much is a matter of debate since the eight cups frequently cited is not based on a scientific study, Kure said.

3) Schedule time each week for an activity that’s just for you, such as reading, walking or knitting.

It might be as little as 15 minutes, three days a week, but it will give you something to look forward to. If you don’t have any healthy hobbies, pick something that is inexpensive such as completing pictures in an adult coloring book. Try it for six weeks and be ready to try a few options before you find the right fit. Don’t stress if you miss some of the allotted times.

4) Switch up your fitness routine.

If you’re a certified couch potato, pick something you once enjoyed, even

thier you in 2017 if it’s from your childhood, and find a way to pursue it. If you liked to dance, you might enroll in a Zumba class. If you played team sports, check into adult intramural leagues at your town’s parks and recreation office. Try something new if you’re already active. Runners might begin practicing yoga to gain core strength and possibly avoid injuries.

5) Be grateful.

be even happier.

Reflect each day on large and small blessings. This will change the way you see yourself in the world — gratitude that brings happiness and not the other way around. Focus on what’s going well in your life and what you’re doing to make that happen. That will help you discover ways to

6) Get enough rest.

You need at least seven hours of sleep per night for weight management and metabolic health. Build a routine, such as quiet reflective time or a hot bath or shower. Limit screen time to one to two hours before bed.

7) Focus on food quality, not just calories.

Include dairy, protein, vegetables, grains and

fruits. Eat foods that are different colors to get a wide variety of vitamins and minerals. Think about if you like what you’re eating and how it tastes.

Notice how you feel after you’ve eaten to discover which foods give you energy to fuel your day.

8) Respect your fullness.

Listen to your body signals that tell you when you are no longer hungry and base the quantity you eat on those, not what’s on your plate.

9) Get outside even when the weather isn’t perfect.

This doesn’t have to involve a big commitment to fitness. You can walk around your place of employment on your break, eat your dinner on your patio or toss a ball to your dog in your backyard. The break in your routine will give you a chance to process the day’s events and possibly give you ideas about how to solve problems.

10) Tell a friend or relative about your plan.

They will help you stay on track and might even join you for a walk.

———

Williams may be contacted at ewilliam@lmtribune.com or (208) 8482261.

Winter 2017 |

13

HIIT great way to burn off holiday weight

By Garrett Cabeza

Moscow-Pullman Daily News

The New Year’s resolutions of patrons cover a wall in Moscow’s Anytime Fitness.

Many have a common theme: “Burn off holiday fluff.”

One of the best ways to shed that holiday weight is high intensity interval training, said Carlos Medina, a personal trainer at the fitness club. He recommends people do an exercise, like pushups, for one minute, take a 15- or 30-second break and then move on to another exercise, before repeating

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the process for 15 to 30 minutes.

He said a 10-minute workout is acceptable for those who are just starting out and getting acclimated to new movements and the intensity of working out.

Medina said high intensity interval training is the best way to burn body fat for those looking to maintain muscle and definition, especially if extra weight was put on during the holidays.

Five to seven different exercises work for the interval training workout, among them rowing, deadlifts, mountain climbers, lunges and burpees, he said.

Medina said having different exercises every interval helps prevent workouts from getting stale.

Compound exercises, or exercises that work more than one region of the body, are more effective than single-movement exercises, he said.

“You want to do more of a compound movement when you’re doing HIIT training just because you’re going to capitalize much better, much more,” Medina said.

If HIIT is not right for you, Medina said walking, jogging and running on a treadmill is another way to lose weight.

“If you’re not concerned about muscle mass or anything like that, then (the treadmill) would work,” he said.

Medina said he recommends a 20- to 45-minute workout on the treadmill, depending on the intensity. For beginners, 15 to 25 minutes will do.

“Fast walking will burn the body fat a lot quicker rather than just steady walking,” Medina said.

If more experienced, he said jogging and doing

Daily News/ Geoff Crimmins

Personal trainer Nick Magro, at Anytime Fitness in Moscow, demonstrates exercises with TRX suspension bands that would be good for people trying to lose holiday weight.

sprints — another form of interval training — in between jogging

will shed weight.

Setting the treadmill or an elliptical machine to an incline is beneficial, Medina said.

Stretching, hydrating and eating right is also important.

Getting to the gym might be the most difficult part of working out, as many people struggle exercising on a consistent basis. Medina said it starts from within yourself.

“You got to have some type of drive to change,” he said.

“I think that everybody should have some type of workout regiment that they can follow,” he added.

“It’s just that it’s hard for people to get motivated.”

——— Garrett Cabeza can be reached at (208) 883-4631, or by email to gcabeza@dnews.com.

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The keys to preparing for a marathon

By Taylor Nadauld

Moscow-Pullman Daily News

Preparing to run a marathon after a couple of months of holiday feasting and winter seclusion can be tough.

Peg Hamlett, the University of Idaho’s fitness and wellness director, said pacing yourself is key.

“Set incremental goals if you’re a beginner,” Hamlett said, adding you should not expect to go from a completely sedentary lifestyle to running a marathon in two months. “It’s like jumping into the deep end of the pool without learning how to swim.”

She recommended starting with three short runs or walks per week and setting goals for time — such as a 20-minute-long run — rather than focusing on distance. She said slowly building up cross-training exercises and running time can mean the difference between successful training and an injury, like shin splints.

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Hamlett also recommended that new runners give themselves at least six months to prepare physically and dietarily for the 26.2-mile slog.

Angela Anderson, who specializes in physical therapy at Gritman Medical Center in Moscow and runs marathons in her spare time, said the most common issue she sees when runners come in for physical therapy is overuse — caused by running too far too soon or not being stretched out properly.

And that overuse can lead to pain later.

“Across the board, most of it would be hip, knee and lower back pain,” Anderson said.

Anderson recommended runners see a physical therapist to have their gait checked before starting a running routine. Knowing your gait will help when purchasing running shoes and determining whether inserts or orthotics are needed or if specific muscles need to be strengthened.

Training in conditions that mimic the marathon you want to run can be the difference between success and failure, Hamlett said. Find out what time of day the marathon will be held, what the weather might be like, the terrain and the general layout, and practice in those conditions.

Little things matter too, Hamlett said. Practice in the shoes and clothing you will wear. Find out what kind of sports drink will be served at the event and use it in your practice, or bring your own drink to the race. If race day comes and something is off — the weather is not what you expected, you feel

sick or just unprepared — don’t be afraid to call it abstain completely a few days before the race. off at the last minute. Running in temperatures or Overall, she said, runners should be enjoying the conditions you have not process of preparing for prepared for can be a a marathon. risk to your health.

A mother of four, “It’s really important Anderson started that when you get out running when she there you’re safe and started having children. the run feels good,” She now exercises five Hamlett said. mornings a week.

She also said runners “I could take (the should adjust their diet children) to the park and — including water and push them in the stroller alcohol intake. and run behind them “Sleeping, diet and and incorporate being exercise all go hand-ina mom and exercising hand,” Hamlett said. at the same time,” Anderson said.

Hamlett recommended starting out slow. Start Most of her motivation eating four to five small to get up in the morning meals a day instead and run comes from the of three. Make sure friends who join her in your diet includes training.

Daily News/ Geoff Crimmins foods with healthy fats, Rachel Schiell, right, and Ryan Mote demonstrate how trackAnd an exercise such as avocados and ing your time can help a runner prepare for a marathon, at partner just might be the University of Idaho Student Recreation Center. nuts. Balance out your the key to sticking to a protein intake and cut routine. out as much processed “It’s helpful because you encourage each other, you food as possible. Just don’t forget to replace it with become accountable to somebody else,” Hamlett healthy alternatives, she said. said.

Eat dinner earlier so your body isn’t uncomfortable ——— when you try to sleep. As your diet and exercise Taylor Nadauld can be reached at (208) 883-4630, by email to routines start to level out, Hamlett said, sleep tends tnadauld@dnews.com and on Twitter @tnadauldarg. to come naturally.

And start expanding your bladder now. Hamlett said many of her clients go from drinking a bottle After a day of winter fun of water a day to a gallon — sending them to the has roughed you up, bathroom more than they would like. Hamlett recommended slowly increasing your water intake let us help get you until your bladder starts expanding to accommodate back on your feet! larger quantities.

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Winter 2017 |

17

Men & mammograms Why some men need to get mammograms, and even consider a mastectomy, too

By Karen Garloch

The Charlotte Observer (TNS)

Earlier this year, Dr. Jason Dranove had a mastectomy to prevent breast cancer.

Yes, you read that right.

It’s rare, but males can develop breast cancer and have surgery to remove breast tissue.

Dranove, a pediatric gastroenterologist at Levine Children’s Hospital, chose to have the operation after a medical discovery unfolded in his father’s family. It began when his uncle in New Jersey was diagnosed with breast cancer and, a year later, with pancreatic cancer.

That unusual combination of cancers led another uncle in Chicago to begin asking questions. And that

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led to the realization that the cancers could be related to a genetic mutation in the family. “It’s very odd to see breast cancer in a male,�

Dranove said, “but it’s pretty weird to see two cancers like that in the same person.�

After having a genetic test, the New Jersey uncle learned he was, indeed, positive for a mutation in the BRCA1 gene that is known to increase the risk of breast cancer and several other cancers in both women and men. Because he was positive, it meant his brothers - Dranove’s father and the Chicago uncle - each had a 50-50 chance of having inherited the mutation as well.

The brothers had to decide whether to be tested. Dranove encouraged his father to do it by explaining the potential effects on his children and grandchildren. “You have a daughter, and now I have a daughter,�

Dranove said. “If you get tested and you’re negative, none of us have to get tested. And we don’t have to worry about this...If you don’t get tested, that means all of us have to get tested.�

His father’s test in 2013 turned out positive for the mutation. That meant Dranove and his brother and sister each had a 50 percent chance of having the mutation too.

Before he decided whether to be tested, Dranove met with genetic counselor Stacy Lenarcic, a colleague at Carolinas HealthCare System, in February 2015.

Through her, he learned that the increased risk of cancer due to a BRCA mutation is low for men, but for a woman, “it can be catastrophic,� he said. He was worried about his daughter, now 2.

For an average man, the chance of getting breast cancer is less than 1 percent; with a BRCA mutation, it goes up to 10 percent over a lifetime. For the

average woman, the chance of getting breast cancer is 12 percent; but with a BRCA mutation, it goes up to 87 percent.

When Dranove and his siblings finally had the test, Dranove was the only one who turned up positive.

He went back with his wife to speak with Lenarcic, who explained the National Comprehensive Cancer Network guidelines. They advise men with BRCA mutations to be watchful about potential cancer by performing regular self-breast exams and having breast exams by a doctor regularly. Lenarcic also recommended that he visit a cancer surgeon to talk about that option.

After being examined by Dr. Richard White, a surgical oncologist with Carolinas HealthCare, Dranove decided to have a mammogram, a screening test that is usually associated with women 40 and over.

“I was a little bit surprised at how painful it was,” said Dranove, acknowledging what women have known for decades about the machines that compress breast tissue.

The mammogram showed Dranove had more breast tissue on one side than the other, but didn’t show anything suspicious. Still, partly because of that extra breast tissue, he decided to have a mastectomy, just to prevent a cancer from growing.

“We knew that the chances are low that anything bad was ever going to happen to me,” he said. “But it just seemed very silly to not do it...There’s no reason to take a chance when you have something that could potentially be close to 100 percent preventable.”

White, who performed the surgery on April 22 at Carolinas Medical Center, praised the Dranove family for communicating about their medical history and “doing the right thing” by getting tested and, in Dranove’s case, having the mastectomy.

When Dranove’s tissue was tested, White discovered that he had a very early stage breast cancer, called ductal carcinoma in situ (DCIS). “If he didn’t have the genetic testing and he didn’t come to see me now,” White said, “likely he would have been in my office later, with a breast cancer. So we avoided all that.”

Dranove knows the choice to have a mastectomy was less complicated for a man than a woman “If anything, there are positive cosmetic effects for a man,” he said, referring to his flatter, trimmer chest. “...For a woman, it’s a major deal.”

After his experience, Dranove has been passionate about encouraging other families to talk about their medical histories. Male breast cancer is not a huge problem, he said, but families with histories like his need someone, like his Chicago uncle, who is observant and connecting the dots.

“If I’d just ignored this, my daughter (wouldn’t know she has) a 50 percent chance of getting a mutation.,” Dranove said. “Now we’ll know that she needs to be tested when the time is right.

“People need to advocate for themselves,” he added. “Your doctor is not going to pry into your family history. You have to bring these things up, and you have to have an inkling that something may be strange...There are many other inherited disorders that, if you just know about them, you can prevent bad things from happening.”

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19

Don’t fear fruit Overall health benefits outweigh sugar concerns

By ERIC BARKER LewistonTribune

If eating more fruit is part of your new year’s resolution, do so without fear.

Fruit has plenty of sugar. So much so that Hydee Becker, an instructor and director of the University of Idaho dietetics program, calls it nature’s candy.

Sugar is on the outs right now, with many health experts blaming it for the nation’s obesity epidemic.

But apples, bananas and kiwis aren’t making people overweight. Fruit contains natural sugar, which is generally viewed as good.

Candy, fruit juice, cookies and just about any junk food contains added sugar that is ballooning our waistlines.

Becker said unless your diet is limited by diabetes, eating too much fruit is exceptionally difficult to do.

“Fruit is high in sugar, however it also provides valuable vitamins,” she said. “So I don’t know that sugar is as much of a concern. I don’t worry about the sugar content in fruit.”

Some popular diets do steer followers away from fruit. For example, the South Beach diet excludes fruit during its early stages and then slowly allows it to return. Becker said any diet that cuts out an entire food group is something registered dieticians recommend be avoided.

“When you are excluding any food group — fruit for example, or now some people are excluding grains — then you are missing out on the real important vitamins and minerals that food group provides.”

Adding huge amounts of fruit to your diet isn’t likely to lead to diabetes but it can lead to another unpleasant, albeit, less serious condition — diarrhea.

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Can you eat too much fruit?

Tribune/Steve Hanks

Becker said the sugar content and fiber can combine to make for uncomfortable bowl movements.

However, the fiber in fruit and vegetables, in reasonable doses, is a plus to bowl health.

People who process fruit through juicers miss out on the healthy benefits of fruit fiber but still get the vitamins. People who use a blender to make fruit smoothies get both the vitamins and the fiber, Becker said. A blender essentially predigests the fruit but the good stuff is still there.

Perhaps, she said, a prolonged fruit smoothie binge might not be such a good thing. The body can deal with the sugar but the calories do add up.

——— Barker may be contacted at ebarker@lmtribune.com or at (208) 848-2273. Follow him on Twitter @ezebarker.

CLUES ACROSS

1. Baseball team 5. Hymns 11. Actor Jared 12. Fragrance 16. __ Von Bismarck, Iron Chancellor 17. Nordic God 18. Weighed down 19. Coppola’s mob epic 24. Nanogram 25. Famed street artist 26. Identifier 27. 23rd letter of the Greek alphabet 28. In addition 29. Micturated 30. Shock 31. Accept 33. Allotment 34. Eras 38. Emerges 39. Cape Verde capital 40. __, United Arab Emirates capital 43. Small amount 44. Back of the foot 45. Pakrit language 49. Home of “60 Minutes”

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Mental Fitness

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59. Member of the cabbage family 60. Softens or smooths 63. Mass of coagulated liquid 64. Problems 65. Irish Republic

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Cars need these 20. Not off 21. Unit of mass CLUES DOWN 22. You 1. Dress 23. Concealed 2. Deadly 27. Parent-teacher 3. Says aloud organizations 4. PT Anderson film “__ 29. Approximately 3.14159 Nights” 30. Chinese conception of 5. Teacher (abbr.) poetry 6. Anesthetized 31. Satisfaction 7. Anno Domini (in the year of 32. College degree Our Lord) 33. Formerly Ceylon: __ Lanka 8. __ and behold 34. Effeminate 9. French young women (abbr.) 35. Something to solve 10. Scorch 36. Horses like these 13. Notre Dame 37. Intelligence organization 14. Express disapproval

38. Blood type 40. Exhibition 41. Poisonous plant 42. Aluminum 44. Possesses 45. Penetrate with a sharp instrument 46. Ring-shaped objects 47. Speaks at church 48. Form in the mind 50. Selectors 51. Probability of default 52. 2001 Spielberg film 54. Where to get a sandwich 55. Newts 57. Modus operandi 61. Exists 62. Politico-economic union

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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. 23 Winter 2017

| 21

Who needs stress?

We all do. Here’s why... and Sharper,� has done as well as studied quite extensively. And you If you could do something to decrease your risk of might remember quoting, memory failure, to increase your self-confidence, to be oh once or twice, German a better public speaker, to improve your brain, to help philosopher Friedrich you deal with back pain, to bust out of your comfort Nietzsche: “That which zone, to make your children more resilient - would you does not kill us makes us do it? stronger.�

What if it involved embracing what we all do our Psychologist Ian Robertson The statement, utmost to steer clear of - namely, stress?

Robertson says, “has Yeah, always a catch. Think about it though - which always intrigued me.� He’s also fond of quoting Irish psychologist Ian Robertson, author of “The golfer Tiger Woods: “I’ve always said the day I’m not Stress Test: How Pressure Can Make You Stronger nervous playing is the day I quit.�

Granted, stress before a golf tournament isn’t exactly a life-or-death situation, but the premise is along the Board Certified Diplomate, same lines.

American Board of Podiatric Surgery “All performers and musicians and sports performers Dr. Richard Allen know you need that edge,� says Robertson who, as the T. Boone Pickens Distinguished Scientist at the ‡ )RRW $QNOH 6XUJHU\ ‡ 6SRUWV ,QMXU\ Center for BrainHealth, spends part of his year at ‡ 'LDEHWLF &DUH ‡ )RRW 'LVHDVHV the University of Texas at Dallas institute and part in ‡ )RRW 3DLQ Ireland. ‡ 2UWKRWLFV “Whether it’s an opportunity or stress is hugely under our control.�

Think about it: A pounding heart, dry mouth, sweaty skin, churning stomach could be signs of anxiety - or of excitement, fear, anger, sexual attraction, he says. “We only know what emotion we’re having by interpreting these nonspecific arousal symptoms in context.�

The takeaway? If you’re about to give a presentation 2Q 6LWH 6XUJHU\ &HQWHU or take a new class or face another challenge, instead UG $YH 6WH /HZLVWRQ of saying, “I am anxious,� say out loud, “I am excited.� That switches the brain from avoidance (208) 743-3688 www.footdocallen.com mindset into challenged mindset, he says.

By Leslie Barker

496727A- 17

The Dallas Morning News (TNS)

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As he says in an interview with Brain Matters, the Center for BrainHealth publication, “moderate stress, properly handled, increases alertness, which in turn helps brain circuits function more efficiently.”

He’s not, he emphasizes, talking about “severe and prolonged stress.” He’s instead talking about the kind that’s inherent with being human. Job problems.

Relationship problems. Social setbacks. Money worries. Trying something new. And, in the case of his best friend, being run over by a bus while cycling.

The accident cost Robertson’s friend his right arm, smashed both his knees, and almost took his life.

“The morning he woke up after surgery,” Robertson recalls, “I flew in from Dublin and found myself putting my head on his forehead and saying, ‘What doesn’t kill us makes us stronger.’”

The act, Robertson says, was “totally unpremeditated.” But later, his friend told Robertson “it was like a surge of electricity through his brain, that it electrified him. He was barely conscious. I remember him struggling up, his head barely off the pillow, and saying, ’I’m going to beat this.’ ” His friend is now long-distance cycling again. And while Robertson emphasizes that he takes no credit for the “amazing, amazing journey” to health, that episode - along with Robertson’s self-described “Pollyanna” nature and his extensive research into brain damage and subsequent rehabilitation - led to the writing of his latest book.

“Strangely enough,” he says, “the brain needs to be challenged to be improved.”

He cites as an example a study of people in their 70s who were experiencing the beginnings of memory failure. Two years later, follow-up tests showed a steep decline in memory - except for one group: those “who had had one, two or three stressful life events during that period,” he says.

“Severe stress does cause impairment in memory,” Robertson continues. “But in this group, moderate stressors actually preserved cognitive function, so over the two years, they did not show a decline.”

His hypothesis: “If you’re in your 70s and living quite a sedentary way of life, things are predictable and routine; you’re not challenged. But if your wife or husband has a stroke, as horrible as that is, you’re being challenged and called upon to solve all sorts of new problems,” he says.

And when that happens, your brain is called upon to generate more of a neurotransmitter called norepinephrine. “It is a chemical sprayed into our brain when unexpected things happen and you have to disengage to be open to new possibilities, including the frightening and the positive,” he says. “It’s sprayed out if someone is frightening us, sexually attracted to us, says something unexpected. It’s our brain shaking out of the hum-de-dum.”

“Stress, properly conceived of, is a challenge that can be incredibly enriching for the brain.”

Mental Fitness Solution For puzzles, see page 21 Winter 2017

| 23

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