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Health
Wellness is a publication of the Teton Valley News 75 North Main, Driggs, ID 83422 208-354-8101 • tetonvalleynews.net
Spiritual health
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When a stroke occurs
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One couple’s struggles with sleep
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Can, freeze, dry and blanch
25
Zumba!
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Hormones
37
Gearing up for ski season
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Winter Boot Camp
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Bodies in motion
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brings balance to life
Response time is everything
Oh Yeah!
the good, the bad and the hormonious
Scott Anderson............Publisher Rachael Horne.............Managing Editor Ken Levy.....................Writer/Photographer Bridget Ryder..............Writer Erinn Butulis..............Contributor Pen Tolman.................Contributor Cat Caldwell-Myers......Contributor Meg Heinen.................Advertising Sales Amy Birch...................Art Director Sharon Fox..................Office Manager
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Cures from the cabinet Bridget Ryder H&W staff
Things you probably already have in your cupboard or that the Idaho ecosystem provides make themselves into easy ways to overcome common health problems and or nuisances.
Chamomile
Chamomile tea has long been known as calming nightcap. But if the irritation is on the outside why not open the tea bag up and apply it to your skin? While the literal application may not be effective, National Center for Complementary and Alternative Medicine does recommend the flower as a topical remedy for irritated skin, cold sores, or even mouth sores caused by cancer treatments.
For puffy eyes, Google is replete with recommendations of applying the wet tea bags directly to the eye lids. Below is a recipe for a chamomile facemask. Chamomile facemask • 2 tsp. brewed chamomile tea • 2 tsp. aloe vera gel
• 2 tsp. vitamin E cream • Medium mixing bowl • Wooden spoon
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• 2 tsp. raw honey
• 4 tbsp. kaolin clay
• 4 drops essential rosemary oil • 2 drops essential lavender oil • 1 drop essential geranium oil • Glass jar
Instructions: 1. Combine the chamomile tea, aloe vera gel, vitamin E cream and raw honey in a medium size mixing bowl. Stir thoroughly with a large wooden spoon.
2. Sprinkle the kaolin clay into the mixing bowl while stirring constantly. 3. Add the essential rosemary oil, lavender oil and geranium oil to the mixture.
4. Transfer the face mask to a small, wide-mouthed glass jar and keep it in a cool, dry place for 48 hours before first use. From: ehow.com/how_5916077_ make-chamomile-tea-face-mask. html#ixzz254WWsFXH
Hawthorn
Hawthorn, an Idaho native, is a centuries-old medicine for heart conditions, according to the National Center for Complementary and Alternative Medicine, and has also been used for liver and digestive troubles. Dry leaves and flowers can be made into liquid extracts with alcohol and water or squeezed into capsules. You can also eat the berries as a yummy sauce.
Hawthorn sauce • 1½ lb hawthorn berries • ¾ pint vinegar
• 4 oz Rapadura or Agave nectar • 1 oz salt
• 1 tsp. freshly ground black pepper
Method: Strip the berries from their stems and wash them. Put into a pan with the vinegar and cook over a gentle heat for 30 minutes. Press the pulp through a sieve and return to the pan with sugar and seasonings. Boil for 10 minutes. Bottle and seal. From: ntptalk.com/articles/ the-herbalist---hawthorne.php
Ginger
Ginger is well known for easing an upset stomach. Add it to chicken soup to give a double healing power to the traditional American cure for a cold. Continued on next page
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Continued from previous page
Ginger chicken soup • 1 onion, sliced
• 2 celery stalks, chopped
• 8 ounces unpeeled scrubbed ginger, cut into 1/2”-thick slices • 2 garlic cloves, crushed
• 10 whole black peppercorns
• 1 three-pound whole organic chicken, cut into 7 pieces (2 breasts, 2 legs with thighs attached, 2 wings, 1 back) • Kosher salt
• Cilantro leaves (optional)
Preparation: Combine the first 5 ingredients in a large heavy pot. Add chicken, placing breasts on top. Add 6 quarts water (preferably filtered or spring water); bring to a boil over medium-high heat. Cover with lid slightly ajar. Reduce heat to low; simmer until chicken breasts are just
ARE YOU
cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue to simmer soup, uncovered, until broth is fully flavored, about 2 ½ hours longer. Return breasts to soup to rewarm, about 5 minutes.
Remove chicken from broth. When cool enough to handle, coarsely shred meat; discard skin and bones. Place a fine-mesh sieve over another large pot; strain broth, discarding solids in strainer (you should have about 8 cups broth). Season with salt. Rewarm soup. Divide chicken among bowls. Pour hot broth over, dividing equally. Garnish soup with cilantro leaves, if desired. From bonappetit.com/ recipes/2012/01/cleansing-gingerchicken-soup
SAFE?
A healthy relationship has mutual respect, trust, honesty, good communication, and the ability to argue without insult. If you have questions about the safety of your relationship, we can help.
A safe place to start.
208-354-8057 Hotline: 208-354-SAFE Department of Justice, Office on Violence Against Women.
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Fitness
CLASS The solution to workout
rut
Bridget Ryder H&W staff
do my favorite yoga poses, a bunch of crunches, a few push-ups, and a little running. After some 45 minutes, my legs and abs are somewhat fatigued and my arms, well, they’re still there, pretty much just like they were before.
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“When people exercise outside
they usually just do what feels good,” Patricia Moeller, fitness class instructor at Dreamchasers in Driggs said. I was the perfect example and a fitness class was the solution.
“It doesn’t make you sweat, but it works everything,” Moeller analyzed the one-hour ball workout we had just finished.
She forgot to mention the huffing and puffing. At 9 a.m., I was having fun bouncing on the ball like a kid doing squatted jumping jacks.
According to Moeller, the slightly awkward movement and the whole class is designed for people like pregnant women and senior citizens who need a low impact workout. I fit into neither of those categories, but I’ve never been a runner and at 31 years old my tolerance for bouncing is limited.
But work I did—which I find more enjoyable in a group setting, well, kind of. Its great when the instructor tells me I have perfect lungs, but then she always follows it up by making me do some variation of push-ups and that’s where things start to fall apart. I drop to my knees, groan interiorly, and die for us to move Continued on next page
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Continued from previous page
IS YOUR
H&W Photo/Bridget Ryder
Julie Bryan gets exercise enthusiasts going during a class at Dreamchasers.
on. But, as Moeller pointed out, that’s the whole point.
Animals that exercised, whether or not they had any other enrichments in their cages, had healthier brains and performed significantly better on cognitive tests than the other mice.
She was good at making me do things I don’t do when I am my own personal trainer. For instance, I had to bounce the ball against the wall with my knees turned out in a squat. This move required both hand-eye coordination and simultaneous use of my triceps and abs. I almost never a touch ball and my triceps are a case study for the fact that they are the most under-used muscles of the body. Now I felt like a case study for the benefits of an exercise class, namely, stepping outside of your exercise comfort zone. Ball class, however, marked my second venture into the world of ultra runners and super athletes, often found in the Dreamchasers’ orbit. Two days before, I had gone to Julie Bryan’s cardio core class. Mountain climbers and this weird Spider Man move (its like a lunge, a push-up, and a yoga pose all at the same time) stretched my muscles and my heart rate out of their comfort zone. But it’s not everyday or just anywhere that I could workout with an elite runner whose mar-
athon and half-marathon wins, sponsorships, and physical feats exceed the number of bullet points on my resume. Plus, she made it fun—more fun than a treadmill, the human version of the hamster wheel scientists used to study the effects of exercise on the brain. According to a July 22 article in the New York Times, a team of researchers led by Justin S. Rhodes, a psychology professor at the Beckman Institute for Advanced Science and Technology at the University of Illinois, took four groups of mice for an experiment with their brains and bodies. One group lived in a veritable palace of pleasure stocked with both culinary indulgences and cool toys but they had no outlet for physical exercise. Another group had all the physical pleasures of the first but also had a running wheel. The third group got nothing but dry hamster food and cedar chips. Continued on page 11
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The fourth group just had the running wheel. The scientist gave the mice a base cognitive test, placed them in their designated cages and closed the door. Several months later, they retested the rodents. All that mattered was the wheel. “Animals that exercised, whether or not they had any other enrichments in their cages, had healthier brains and performed significantly better on cognitive tests than the other mice. Animals that didn’t run, no matter how enriched their world was otherwise, did not improve their brainpower in the complex, lasting ways that Rhodes’s team was studying,” the article said.
Fitness
Classes in Teton Valley
Dreamchasers Offers fitness classes for all levels and ability with a variety of techniques from weights to big balls, to plyometrics, to Pilates, to a combination of methods. They also offer Zumba and group runs. Info at dreamchaserevents.com
Yoga Tejas
From gentle to restorative to a fun workout. the yoga studio emphasizes body alignment.
More information at yogatejas. com
Inversion Yoga
An energetic yoga community committed to well-being. The Jackson-based studio opened a Driggs location in February 2012. More information at inversionyoga.com
Balance Studio While the dance classes are for kids, adults can take advantage of the Pilates, yoga, and Burn at the Bare group workouts. More information at balancestudios.com
Curves
A thirty-minute circuit workout designed to burn 500 calories every time. There’s a Zumba variety, too. curves.com/locations/map. php?id=911150162171A
The point of the experiment, according to the article, was to compare the effects on the brain of mental activity that does not raise the heart rate with the effects of heart pumping movement. In the end, the hamster wheel increased brain power more than puzzles.
Naturalbrainpower.com explains why, Vigorous physical exercise sends nourishing oxygen and glucose streaming through the body, including the brain. Sustained amounts of regular exercise can actually increase the size of the blood vessels in the brain resulting in greater food supplies on a regular basis for the muscle of the mind. At the same time, the blood flow removes waste. But the body itself is smart, too. It sends the blood where it needs it most, meaning that when a runner pushes him or herself too hard, the extra blood is directed not so much to the brain as to the muscles doing the work. The work of exercise class proved to be a great way to trick myself into doing something I find difficult. What I didn’t realize was that the Dreamchasers classroom of fitness could also increase my performance in other schools.
Sustained amounts of regular exercise can actually increase the size of the blood vessels in the brain resulting in greater food supplies on a regular basis for the muscle of the mind. 11
Health & Wellness Photos/Ken Levy
Clover, also known as Pea Pod, looks out from a grass garden tended by Mary Wendell Lampton, an intuitive and spiritual counselor who also designs Feng Shui environments as a space consultant.
Spiritual health brings balance to life
It’s [Feng Shui] arranging one’s surroundings in such a way that. . . nourishes, inspires, calms. Mary Wendell Lampton 12
Ken Levy H&W Staff
W
hile most folks think of health as a physical state, finding spiritual balance can also ensure a person’s well-being. Creating atmospheres of positive energy can help boost those feelings of well-being. Mary Wendell Lampton of Victor helps people create and enhance those atmospheres through the art of Feng Shui.
Lampton follows, and guides others, on the path to a higher
spirituality, and is highly trained and certified in many aspects of that path. She does intuitive and spiritual counseling, and design consultation for gardens and homes using Feng Shui, the ancient Chinese art of balancing energies, or Chi.
“Feng Shui is about the Chi, or energy that everything has,” said Lampton. “It’s the essence or animation that any element around us already contains. By actively practicing Feng Shui you can enhance and bring up that energy, and get rid of negative energies.
It’s not a practice of fear, it’s a practice of what feels right to you, and noticing what doesn’t feel quite right and making those changes.” Lampton compares the art of Feng Shui to meditation.
“It’s arranging one’s surroundings in such a way that not only nourishes, inspires, calms, but also continually brings us back to the present moment, as we’re reminded on all levels of those energies,” she said. “We’re more consciousContinued on next page
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ly able to receive them by creating an environment(s) with such intentionality.”
Those environments include creating or modifying areas in the home and landscape that flow smoothly with different energy levels that focus on everything from wisdom and self-knowledge to health and relationships to the whole. The home and its landscapes are broken into baguas, or a home’s feng shui energy map.
Lampton uses a three-door bagua layout for her designs, breaking the home into nine baguas, or blocks where each focuses on a particular kind of good energy. She provided examples of how these work for her, and how they can work for others.
“The central left of the property speaks to your roots and ancestors, honoring the wisdom of those who came before you,” she said. In this bagua, Lampton allows a beautiful white birch to remain next to her home. Although the tree has since died, its beauty and meaning to her bring a strong, healthy link to her ancestors.
“It’s a rare tree to find around here,” she said. “It’s right off the center left of my home, which is the ancestors bagua, roots of where we come from. I couldn’t bring myself to cut it down. A birch is about wisdom and inner strength and protection, like grandmother energy. Just like our ancestors, the energy is still here and still felt. “We all carry a lot of pain from our ancestors from way back, and their issues. When I look at this tree I feel that strength and that wisdom, and it helps me overcome the things that were difficult in my own childhood. Every time I look at this tree I think about the strength and wisdom of my ancestors and my parents, and my childhood and the truth of where I came from, and I feel a lot of gratitude. It’s healing in that aspect of my life, every time I walk past it.” “Wood elements such as trees rep-
resent the growth in your life,” she said, and wood can be influential in several baguas, including selfknowledge, roots, ancestors and family, and wealth abundance and prosperity. All can be represented by wood, including “your early years, getting to know yourself, and you’re pulling in the abundance as you get older,” she said.
The back left of the property is the wealth and abundance bagua, that’s energy that’s helped by wind. There can be water elements where water is coming to you.
The center of her home features a wood stove on a stone hearth, which is an earth element and is very grounding, she said. It’s about health and stability. Center back is the fame and reputation bagua. Spiky flowers with reds speak to a high energy here, like a flame. She also has a flame sculpture in a garden at the back center of her property. Out front, “my door is fairly well centered, so it’s in the career or life path,” she said. “It’s the seed of where you come from. It’s very embracing when people come through the front door.”
Lampton said she did her landscaping the way she did “because it’s how the land asked for it. It felt appropriate to this property.”
She built a pond to have a water element and ran a waterfall to feed it. But she learned the pond was not in the right place for feng shui, but there are elements she uses to negate what might be negative about it. It’s placed in the marriage and romance bagua. “Water is a very emotional element, and it would be considered dousing what should be considered a flame or a fire,” she said.
But a peninsula in the pond contains a fire pit to help protect that and make sure the passion is burning. A bridge going across the water is very grounding energy, she said, and a Continued on page 15
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Mary Wendell Lampton stands by a white birch in the ancestors bagua of her Victor home. “A birch is about wisdom and inner strength and protection, like grandmother energy. Just like our ancestors, the energy is still here and still felt,” she said.
Feng Shui Three Door Baqua Wealth, Prosperity, Opportunity
Fame, Respect, Recognition
Marriage, Relationships
Family Tree, Roots, Elders
Health, Relationship to the whole, The planet Earth
Children, Creativity
Wisdom, Self Knowledge
Career, Life Path
Helpful People, Travel
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Continued from page 13
tree between the waterfall and the house indicates growth and prosperity.
“That’s about feeling good within your home and creating a nurturing and stimulating environment where you want it. You put into place what feels good and right to you,” she said.
“This journey is about love and self-appreciation and acceptance of all things as they unfold around us,” she said. “In other words, it instills a sense of trust, peace and overall well-being, as we learn to let go and be part of the flow of energy (“Chi”) that exists in all things, all around us.”
Contact Lampton at mwlampton@silverstar.com and visit “My inner back yard is a co-creation of me and the flower gardens and trees, etc.,” said Lampton, “It is a space that her site at sacredspaceste- represents me and nurtures me. It is literally created in a circular fashion with the fence and garden shapes to embrace, and to create a place for community or for peace and nurturance for me alone.” tons.com.
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Response time is everything
A
nd so is the ability to provide outstanding comprehensive neurological care.
On April 7, 2012, Eastern Idaho Regional Medical Center became the only Joint Commission certified Primary Stroke Center in the region, and one of only 2 hospitals (St. Alphonsus, Boise) in the state of Idaho. EIRMC’s Dr. Erich Garland says, “This is good news not only for us, but also for patients.” According to Dr. Garland, stroke has been the third leading cause of death nationally, and a leading cause of long-term disability. However, he says that due to advances in treatment, and educating patients on the importance of recognizing signs of stroke and seeking help immediately, it has now dropped to fourth.
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“This certification means Eastern Idaho Regional Medical Center does the right things and does them well for stroke patients,” says Jean E. Range, M.S., R.N., C.P.H.Q. Executive Director, Disease Specific Care Certification, Joint Commission, adding that EIRMC “has demonstrated its commitment to the highest level of care for its stroke patients.” With the high-level capabilities of EIRMC available, much now depends on the patient. Huge strides in medical science make stroke more treatable than ever. At EIRMC, they know what to do in case of stroke. And with time on your side, they have a full arsenal of neurological interventions to provide dramatically improved outcomes for patients who: recognize the signs of stroke and get help FAST.
208-354-3488 (FITT) Broulim’s Shopping Plaza Driggs, ID
curves.com New members only. Valid only at participating clubs. Free week may be exchanged for a special first visit discount. Not valid with any other offer. © 2012 Curves International, Inc. Zumba®, Zumba Fitness®, and the Zumba Fitness logos are registered trademarks of Zumba Fitness, LLC. Used with permission.
But last year, of 165 ischemic stroke patients who arrived at EIRMC, only 43 arrived in time for the full arsenal of treatment, including IV tPA (the clot-busting medicine). Fortunately, Evona was one who arrived in time. The big hero in her story is her husband, who immediately recognized the signs of stroke and got help. And although they live 45 minutes away, he requested she be taken to EIRMC. Smart man. Dr. James Schmutz, the interventional radiologist who treated Evona, says it made all the difference. On the next page is Evona’s story. Continued on next page
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Teton Valley’s Pharmacy for over 100 years 17
Continued from previous page
Treating You Right Now
Right: Stroke patient Evona Young. Left: Dr. Chris Harker, an interventional radiologist at EIRMC, shows Evona where the clot was blocking blood flow to her brain, and how they restored it.
A Clinic of St. John’s Medical Center - Primary care for adults and children - Urgent care for injuries and illness - Lab and x-ray services - School and influenza immunizations Staff Physicians: Gary Dotson, MD; Scott Thomas, MD Visiting Specialists: Angus “Gus” Goetz, DO - Orthopaedics William Ramsey, MD - Ophthalmology Karson Howard, DPM - Podiatry Kert Howard, DPM - Podiatry
Mon - Fri: 8:30 am - 6:30 pm Sat: 8:30 am - 12:30 pm Appointments and Walk-ins Welcome
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Timeline of a stroke DAY ONE 10 p.m. Patient went to bed feeling fine 1 a.m. Patient awoke and tried to get out of bed. She couldn’t move well and her husband recognized signs of stroke: she had trouble speaking and was experiencing right facial droop and right arm and leg weakness. He immediately called 911, communicated the signs of stroke and, although patient lives 45 minutes away, requested his wife be transported to EIRMC. 2:19 a.m. Patient arrived in EIRMC ER and treated by Dr. Eric Maughan. He noted she was having difficulty speaking. Her speech was thick, she had right facial droop, and was unable to move her right arm or leg. Within minutes, Dr. Maughan determined a NIHSS score of 17. (National Institute of Health Stroke Scale, an assessment tool used to score deficits.) 2:35 a.m. Patient CT scanned. 3:30 a.m. CT scans disclosed that type of stroke was ischemic (clot). Patient given intravenous Activase (alteplase, aka tPA, the clot busting medicine) to begin dissolving clot. 3:45 a.m. Dr. Schmutz decided to intervene further. Patient taken to angiography suite to administer tPA directly to the clot through a small catheter placed in the groin and advanced up to the Middle Cerebral Artery.
St John’s
4 Peaks Clinic
6:55 a.m. Patient moved to Intensive Care Unit from ER.
tor is normal for patients who have intra-arterial interventions) DAY TWO 8 a.m. Patient experiencing some generalized weakness 8 p.m. Patient awake and alert, moving arms and legs equally and talking. Experiencing slight difficulty finding words; speech still a little thick. Patient’s NIHSS score now 2. NEXT 7 DAYS Patient moved to 4th floor to continue progress; working with therapies and assessments to ensure speech and motor skills are optimal. DAY NINE Patient discharged to go home. Physician noted no residual impairment from the stroke. 6 MONTHS LATER Our 56 year old patient is happy, healthy and reports that she couldn’t be more pleased with her outcome. Although she finds herself searching for a word now and then, and wildly rocking fishing boats aside, she still does all the same old things she used to. She is extremely grateful that her husband was able to recognize the signs of stroke, called 911 immediately and communicated her symptoms to EMS. And more than anything, she is grateful her husband knew that EIRMC was the best choice for optimal treatment and care. When it comes to stroke, there is no better place than an advanced certified Primary Stroke Center.
6:30 p.m. Patient moving right arm, but still on ventilator (ventila-
852 Valley Center Drive 4peaks.tetonhospital.org Driggs, ID 18
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Get to know
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Playing in the Fields of Consciousness with So la meé Heneage
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stands for face. Ask the person to smile. See if one side of the mouth droops.
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stands for speech. Ask the person to repeat simple phrases to see if there is difficulty or confusion.
60 Ashley St., Suite A, Driggs, ID
208-705-8241
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stands for time. If a person exhibits any of these symptoms, time is of the essence. Call 911 immediately.
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One couple’s struggles with sleep Ken Levy H&W Staff
G
oing without sleep can be one of the most miserable experiences you can encounter in your day-to-day life, especially if you have to be alert and fresh for a demanding job in the morning.
I know. I’ve been doing a lot of that lately. For whatever reasons, during most of the summer I’ve been lucky to get two hours in a row of satisfying sleep. Most nights, I lie there looking at the ceiling, then the walls and back again. The doctor put me on sleep medication, but even
a half dose would leave me groggy and irritable in the morning, lethargic and unmotivated.
“What many people do not realize is that a lack of sleep—especially on a regular basis—is associated with long-term health consequences, including chronic medical conditions like diabetes, high blood pressure and heart disease, and that these conditions may lead to a shortened life expectancy,” says a report from the Division of Sleep Medicine at Harvard Medical School. Now that’s scary.
I hit on the idea that some good exercise before going to bed might help. There’s a flat, mile-long loop Continued on next page
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across from where I live that makes an ideal walking track.
I wait until sunset, when the air is cooler, and walk at least one lap, more often two. If I’m feeling particularly restless, I’ll do as many as four laps before heading home. If nothing else, it wears me out so that I have to conk out. Those brisk laps help tire me out and settle me down, and sleep comes somewhat easier now. But the Harvard report says I’m doing it wrong.
“Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain,” said the report. “This is fine, unless you’re trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day.” I don’t have that option, so I rely on ex-
haustion.
But my wife had it worse. She was complaining every morning of feeling like she just hadn’t slept at all the night before. She could conk out faster than anyone I know, but she had a strong snore. I stayed up one night and listened to her. She would snore, wake up slightly, go back to sleep and snore again, then wake up again and repeat the process constantly, all night long. She would do this as often as 20 times a minute. I suspected sleep apnea, and the research bore me out. Even scarier is the potential harm it can cause. The Harvard report cited growing evidence of a connection between obstructive sleep apnea and heart disease. “People who have apnea typically experience
multiple awakenings each night as a result of the closing of their airway when they fall asleep,” according to the report. “In addition to these sleep disturbances, apnea sufferers also experience brief surges in blood pressure each time they wake up. Over time, this can lead to the chronic elevation of blood pressure known as hypertension, which is a major risk factor for cardiovascular disease.” Continued on next page
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Mark Menolascino, MD, MS, ABIHM, ABAARM Board Certified Anti-Aging Specialist
Signs of low testosterone for men and women: Fatigue/loss of drive n Depression/irritability n Decreased libido/sex drive n Weight gain/unable to lose weight n Loss of strength/can’t gain muscle
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Continued from previous page
I told my wife about this, and that she needed to be tested. Research showed a rather high cost for a sleep apnea test, and she hesitated, but I insisted that she have the sleep test done right away. She went to the sleep clinic and was wired up and monitored for her sleep habits. Sure enough, she was diagnosed with chronic sleep apnea. Now, she uses a continuous positive airway pressure (CPAP) machine, and gets a full, satisfying night’s sleep. The device requires her to wear a clear facemask, held on by straps around her head
and fed by an air tube, connected to a pump that keeps air pressure constant. “With CPAP, the air pressure is somewhat greater than that of the surrounding air, and is just enough to keep your upper airway passages open, preventing apnea and snoring,” according to the Mayo Clinic. There are other options available to treat the problem. Visit tinyurl. com/6fm5uk Me? There’s more going on here, and future doctor visits may help straighten me out. In the meantime, I guess I’ll just keep on walking. Continued on next page
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Tips good sleep for getting
The Harvard Medical School’s Division of Sleep Medicine offers the following tips on getting a good night’s sleep
• Avoid caffeine, alcohol, well ventilated. And make sure your bedroom is nicotine, and other equipped with a comfortchemicals that able mattress and pillows. interfere with sleep Caffeinated products de- • Establish a soothing crease a person’s quality pre-sleep routine of sleep. Caffeine is a stim Light reading before bed ulant that can keep you is a good way to prepare awake. So avoid caffeine you for sleep. Ease the (found in coffee, tea, choctransition from wake time olate, cola, and some pain to sleep time with a period relievers) for four to six of relaxing activities an hours before bedtime. hour or so before bed. Take Similarly, smokers should a bath, watch television or refrain from using tobacco practice relaxation exerproducts too close to cises. Avoid stressful, bedtime. stimulating activities. • Turn your bedroom • Go to sleep when you’re into a sleep-inducing truly tired environment Struggling to fall sleep just A quiet, dark and cool enleads to frustration. If vironment can help you’re not asleep after 20 promote sound slumber. minutes, get out of bed, go Lower the volume of to another room, and do outside noise with earsomething relaxing, like plugs or a “white noise” reading or listening to appliance. Use heavy curmusic until you are tired tains, blackout shades, or enough to sleep. an eye mask to block light, a powerful cue that tells • Don’t be a nighttime clock-watcher the brain that it’s time to wake up. Keep the tem- Staring at a clock in your bedroom, either when you perature comfortably cool—between 60 and 75 Continued on next page ➤ degrees F—and the room
Continued from previous page
are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.
If you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and engage in a quiet, restful activity such as reading or listening to music. And keep the lights dim; bright light can stimulate your internal clock. When your eyelids are drooping and you are ready to sleep, return to bed. • Use light to your advantage Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning and get out of the office for a sun break during the day.
• Keep your internal clock set with a consistent sleep schedule Going to bed and waking up at the same time each day sets the body’s “internal clock” to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover. Waking up at the same time each day is the very best way to set your clock, and even if you did not sleep well the night before, the extra sleep drive will help you consolidate sleep the following night. • Nap early—or not at all For those who find falling asleep or staying asleep through the night problematic, afternoon napping may
be one of the culprits. This is because late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.
• Lighten up on evening meals Eating a pepperoni pizza at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion. • Balance fluid intake Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.
• Exercise early Exercise can help you fall asleep faster and sleep more soundly—as long as it’s done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. This is fine, unless you’re trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day.
• Follow through Some of these tips will be easier to include in your daily and nightly routine than others. However, if you stick with them, your chances of achieving restful sleep will improve. But not all sleep problems are so easily treated and could signify the presence of a sleep disorder such as apnea, restless legs syndrome, narcolepsy or another clinical sleep problem. Consult your physician or a sleep specialist
Reporting sexual assault is a personal decision.
Now there are options to make the decision easier. Blind Reporting
Today individuals age 18 and over can receive both a medical and forensic exam in the Teton Valley Hospital Emergency Room without reporting to law enforcement. Evidence will be collected by a trained Sexual Assault Nurse Examiner and preserved for up to 1 year.
Time
Blind Reporting provides time to think about whether or not reporting to law enforcement is right for you. It assures the physical evidence associated with the assault is collected and stored for up to 1 year or until you are ready to report.
Cost
The forensic exam is paid by the Idaho Crime Victim’s Compensation Fund. Family Safety Network advocates will help you apply.
Support Reporting is often delayed because of fear. Many worry about disclosing details about the crime and how this will affect them personally. Family Safety Network victim advocates are available to help explain the options and offer resources to begin healing.
Call us for more information or to talk about options: Family Safety Network 354 -SAFE hotline 354 -8057 office Teton Valley Hospital
354 -2383 nurse’s station
This project was supported by Grant No. 2010-WR-AX-0061 awarded by the Office on Violence Against Women, U.S. Department of Justice. The opinions, findings, conclusions, and recommendations expressed in this publication are those of the authors and do not necessarily reflect the views of the Department of Justice, Office on Violence Against Women.
25
Keep your winter colorful Erinn Butulis Special to H&W
26
Can, freeze, dry and blanch Why can, freeze, blanch or dry for the winter? • Saves Money
• It’s local, providing the maximum amount of efficiency
• Support the community and economy • Eco-friendly and nutrient friendly • No BPA or Additives
• There are only so many cuckes, zuckes and tomatoes you can eat in the summer before you feel like you are going to turn into one!
Summer flew by and fall is creeping up. Even though this year we have had an Indian summer I have already begun canning, freezing and blanching my food for the winter. Last year I was able to store enough food from my CSA share and my garden to get me through the end of February.
Canning, blanching, freezing and drying summer produce is a great way to store local food while it’s in season to make it last all winter long when fresh produce is scarcer.
Tips on winter food storage
• TIP: Find an experienced friend or take a class the first time you try canning. This will help eliminate doubt or error
• NOTE: It’s best to can, freeze or dry produce immediately after harvesting to preserve the maximum amount of nutrients, vitamins and minerals the food has to offer • TIP: When preheating water for canning, hot produce should be preheated 180 degrees and cold produce should be heated to 140 degrees.
• Reminder: Don’t forget to factor in altitude in your temperatures and cook times. For more information on canning, freezing, and drying, visit: National Center for Home Food Preservation
Continued on next page
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Continued from previous page
Blanching times
_________________________________ Asparagus Small
2 min.
Medium
3 min.
Large 4 min. _________________________________ Beets Cook _________________________________ Broccoli 3 -5 min. _________________________________ Shredded Cabbage 1 ½ min. _________________________________
Step By Step Canning Step 1: Clean and sterilize jars. Start by washing with warm soapy water. Then boil jars and lids. Remove jars and let cool. Tip: leave lids in water so that they don’t touch anything before sealing your final product. Step 2: Prep your produce. Start by slicing, dicing, chopping, and cooking or baking everything in advance. You will retain more nutrients in your food if you eat, can or freeze your food within 48 hours of harvesting it. Step 3: Fill your jars with your produce/product.
Step 4: Double check cooking times, temperatures, altitude requirements and acidity/salt requirements for each individual product you will be canning. For more information on times, temperatures and altitude view information at National Center for Home Food Preservation. Nchfp.uga.edu Step 5: Pre Heat and Process. When submerging your jars into the pressure cooker make sure the preheating temperature is correct. Place jars into pressure cooker. TIP: Make sure jars do not touch. Bring to boil and then start timer and cook for correct amount of time.
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Step 6: Let jars cool. It can take up to 1 day for jars to fully cool. Press on center of lid to make sure the seal is secure. If any of the lids pop back up they have not sealed properly. These jars can be placed in the fridge and eaten within 1 week of storage. TIP: Store food in cool dark area.
Carrots Small
5 min.
Diced 2 min. _________________________________ Eggplant 4 min. _________________________________ Greens Collard
3 min.
All Others 2 min. _________________________________ Peas Ranges 1 ½ - 3 min. _________________________________ Pumpkin Cook _________________________________ Squash Summer
3 min.
Winter cook _________________________________ Note: Blanching times will vary depending on size, and if you are steaming vs. boiling your produce. Find out more at nchfp.uga.edu
lanching seals in the nutrients in foods and negligible amounts of nutrients are lost when freezing vegetables. Instead of eating food shipped from California or Central America that is possibly over a week old, I nourish myself with farm-fresh food I have preserved that was grown within a few miles from where I live.—Erinn Butulis Continued on next page
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Sesame honey protein balls
Continued from previous page
Baked beet carrot burgers From Farmer John’s Cookbook Try Martha Berkesch’s favorite recipe: You can double the recipe and freeze the leftovers to enjoy all winter. Tip: Substitute another flour to make it gluten-free and leave out the cheese to make it dairy-free. • 1/2 cup sesame seeds
• 2 eggs, lightly beaten
• 1 cup sunflower seeds
• 1 cup cooked rice or quinoa
• 2 cups peeled, grated beets • 2 cups grated carrots • 1/2 cup minced onion
• 1/2 cup chopped fresh parsley • 3 Tbsp. flour
• 1 cup grated cheddar cheese or daiya
• 1 Tbsp. soy sauce or tamari
• 1/2 cup vegetable oil or melted butter
• 1/4 tsp. cayenne pepper
Toast the sesame and sunflower seeds separately in a skillet for 3-5 minutes each, being careful not to burn them. Combine the beets, carrot and onion in a large bowl. Stir in the remaining ingredients and mix thoroughly until combined.
• 1 clove garlic, minced
Shape the mixture into 12 patties and arrange them on a greased baking sheet. Bake at 350 for about 20 minutes until the patties are brown around the edges. For a gluten free and dairy free variation check out ww.gf-blog.com
My favorite meal this summer
• 1 Tbsp. honey • 1 Tbsp. peanut butter • 1 Tbsp. tahini
has any farm veggies such as eggplant, squash and beans that I sauté with tomatoes and garlic until the vegetables are tender and the tomatoes have cooked down, about 20 minutes. Sprinkled with a little Larks Meadow cheese, this one-pot, quick and easy meal is divine. I look forward to making this meal with the beans, squash and tomatoes I have stocked in my freezer for a taste of summer in the dead of winter.
Stir quickly to thicken. Voila quick and easy protein snack, add hemp, flax, or sesame seeds for an extra protein power packed punch. Dr. Christina Heilman’s favorite winter snack, improved by Erinn Butulis
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Continued on page 31
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Continued from page 29
Patient Centered Cancer Care
St. John’s Oncology Services Our nationally certified oncology nurses work with patients, families and your doctor to deliver individualized treatment plans. -Regular clinics with John Ward, MD, Hematologist/Oncologist from Huntsman Cancer Institute in Salt Lake City, UT
Taste in the dead of
-Oncology nurse practitioner Kerry Carr, FNP-BC
of summer
Winter
M
artha Berkesch had been an inspiration to me and Teton Valley for quite some time. Her plethora of knowledge on gardening, farming, and nutrition inspires me to pay attention to the detail and importance of shopping local and taking your summer food through winter. After volunteering on Cosmic Apple Farm for five years she became the Work Share manager in 2009, just after receiving a M.S. in Holistic Nutrition. Martha not only stays busy on the farm but also has started her
own nutrition consulting business in 2011: Mother Nature Nutrition “After learning about the benefits of fermented foods, I started making my own kimchee, sauerkraut and cultured salsa with the veggies I get from the farm. I blanch and freeze peas, beans, chard, and kale and squash so I have farm-fresh, local vegetables to eat during the winter. I also enjoy canning tomato sauce, salsa and jams with Cosmic Apple strawberries and raspberries.” —Martha Berkesch
-Cancer Patient Navigation services with Paige Janssen, RN, OCN. -Director of Oncology Dondi Weeks, BSN -Individualized Survivorship Plans including nutrition, exercise and psychosocial support -Cancer support groups -Complementary therapies, including massage Visit tetonhospital.org/expansion for updates on the construction of our new oncology pavilion. Hours 9:00 am - 5:00 pm Monday - Friday with a nurse on-call weekends and holidays 307 739 6195
St John’s
Oncology Services 625 E. Broadway Jackson, WY tetonhospital.org/oncology 31
Zumba! Pen Tolman Special to H&W
I
suspect that Zumba is to the fitness world what a certain wireless communication company is to the cellular world.
But it’s so much fun, it can’t be a workout… can it?
And if you ask, “Can you hear me now?” You just may get a very loud, “Oh yeah!” Because Zumba Fitness—from its humble beginnings out of a modest garage in Miami, Florida—is one of the largest branded fitness programs with an impressive international following.
Started by Alberto “Beto” Perez, an aerobic instructor from Colombia who brought his idea to the United States in 2001, the program combines Latin dance and aerobic elements for a workout that we have lovingly dubbed a “fitness party.” In the last few years, that craze migrated into the quiet side of the Tetons and today I teach this addictive class throughout the Valley. It has proven to be a versatile activity, so much so that I recently lead guests into a few sets of my routine at a wedding reception last July, in addition to
32
venues from where I teach—a small dance studio, a fitness club, and an elementary school gym—have music, will travel— depending only on my portable speaker system and choreography to make the magic happen.
During an hour-long class I take participants through an initial warm-up, virtually dancing our way through the hour, followed by a cool-down stretching period at the end. Set within the framework of lively music and easy-to-follow dance styles—from less intimidating merengue marches and segues into fluid cumbia moves to more aggressive reggaeton hip-hop maneuvers—you can see very quickly how Zumba brings high-energy fun in an intense calorie-burning fitness party intended for everyone at any skill level and any age. I believe that the program’s mass appeal is due in part to its energizing effect fueled by the happy emotions generated in a room full of students who are enjoying the workout process because we are still having fun even if we missed a beat or skipped a step.
Oh yeah!
But it’s so much fun, it can’t be a workout… can it?
Of course, the old adage applies: “you get out of it what you put into it,” but a typical Zumba session burns between 500 to 1,000 calories. A recent study sponsored by the American Council on Exercise (ACE), compared Zumba with other previously studied fitness programs and discovered that Zumba can help burn more calories than step aerobics and because it is a type of interval training, with high- and low-intensity periods, it is more effective than jogging or walking thus resulting in more calories burned during and even after a workout. Zumba Fitness embraces the mantra, “Ditch the workout. Join the party.” And so far, it has been a compelling tagline that has brought into reality the Zumba Home Office concept of helping people feel their “kind of free and electrifying joy” and though it may seem a tad cliché, I’d like to think I’m spreading just that—electrifying joy in everyone’s day. For class times and other information, call 208-360-0561 or check out my page, “Teton Valley Zumba” on Facebook.
DR. MARY GIRLING OB/GYN
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M A D I S O N
WOMEN’S CLINIC Nichole Robson, P.A.-C, Rebecca Jeppson, F.N.P.-C, Edward E. Evans, Bruce Barton, M.D., M.D. John Allred, M.D, M.D., Rachelle Jones, F.N.P.-C.
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Get Back on Your Game Consider St. John’s first for the knee, hip or shoulder replacement surgery you need Jackson Hole’s orthopaedic specialists are renowned for their experience and credentials Nursing compassion and excellence make St. John’s a top choice in the region State-of-the-art technology for optimal outcomes -- including the area’s only surgical GPS navigation equipment Visit tetonhospital.org/coe or call 888 739 7499 for more information
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NURTURE YOUR NATURE… through your internal & external environments
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W
Hormones The good, the bad and the hormonious
hat is up with hormones throughout the ages in our culture? When I asked a 20-year-old member working out on our Curves circuit if she had any thoughts about hormones, she said, “All I know is that they’re bad.” Later, a 50-yearold woman said, “All I know is that they control EVERYTHING!”
No matter how you slice it, hormones get a bad rap. Especially for women. One of our most popular articles in Curves’ Diane Magazine looks at what happens to women’s bodies in time. “In your 40’s, you’ll begin to notice changes in your weight due to changes in your perimeno-
Cat Caldwell-Myers / Special to H&W
pause hormones,” professes Karen Asp, the author of “Slimmer at Any Age” (p.38, Winter 2012, Diane Magazine.) In our Summer 2010 magazine, Suzanne Schlosberg points out that, “In your 50’s, largely for hormonal reasons, you’re losing bone density at a rapid rate, your metabolism is slowing to a crawl, and your body fat is shifting towards your middle” (Diane Magazine, Decades of Curves Moves, p.37). So what to do?
The good news is: “You do not need to be a “prisoner to a simple chemical imbalance,” according to Dr. Oz (Oprah Magazine, September 2012. p.78). Menopause and perimenopause are a fact of life for women. Fortunately, HRT (Hormone Replacement Treatment/Therapy) is a common form of medical treatment for these conditions. Our local Dr. Kate Lynch uses the following definition: “[HRT] involves the use of one or more of a group of medications designed to artificially boost
hormone levels, [and] is based on the idea that the treatment may prevent discomfort caused by diminished circulating estrogen and progesterone hormones.” There are symptoms and treatments for any number of hormonal imbalances, of course, and they are not exclusively reserved for women. The Cleveland Clinic reports: “Thyroid disorders affect 20 million people—more than the number who suffer from heart disease or asthma,” If you have hyperthyroidism, then your body is producing too many hormones, with hypothyroidism, not enough. However, the symptoms can be
Continued on next page
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37
Continued from previous page
difficult to pin down. For example, a thyroid disorder can cause one to have trouble sleeping, and so can the decrease of estrogen and progesterone in women as they age. If you think you may have a hormonal imbalance, it is highly recommended that you do a blood screening, and go over your results with your doctor, for accuracy in diagnosis. In confidence, I was told that a substantial percentage of men on both sides of the Tetons are on thyroid medication, perhaps because of something in the water. When a man’s hormones are “off,” he may experience a lack of sex drive, change in muscle tone, and irritability. Inversely, an abundance of “the male hormone,” aka “testosterone,” may show “increased muscle, bone mass, and the growth of body hair,” and, according to Wikipedia, “is essential for health and well-being [as well as the prevention of osteoporosis.]
Lastly, I was curious about hormones and weight gain, especially in relation to the use of human chorionic gonadotropin (hCG). Dr. Lynch intelligently replied that it’s complicated and a highly individualistic profile. She
Four Valley women show their “hormonious” sense of humor throughout the ages. From left: Cat CaldwellMyers, Pen Tolman, Gini Von Essen and Simone Hunter.
broke it down to “three different categorical profiles for [hormonal] weight gain: 1) “Weight Loss Resistance—Weight loss resistance can arise when you have a metabolic or other physiological imbalance that
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“tells” your body to hold onto weight at all costs.
2) “Weight Gain and Hormonal ImbalContinued on next page
➤
Is someone hurting you?
Talk to us. We can help you. If you’re being hurt or threatened, our healthcare providers can offer confidential, quiet support. Please let us help. (208) 354-2302
• Convenient Drive-up Window • Free Blood Pressure Check • Fast, Professional and Efficient 38
This project was supported by Grant No. 2010-WR-AX-0061 awarded by the Office on Violence Against Women, U.S. Department of Justice. The opinions, findings, conclusions, and recommendations expressed in this publication are those of the authors and do not necessarily reflect the view of the Department of Justice, Office on Violence Against Women.
Continued from previous page
ance—fluctuating estrogen tells your body to hold on to fat.
3) “Weight Gain and Adrenal Imbalance—prolonged stress affects the adrenals and leads to weight gain.
Unless you are a doctor with blood tests to read, it’s going to be very difficult to diagnose which of these three you might be. If you want to lose weight, first try a healthy diet combined with exercise and proper motivation. When it comes to HRT, one should consult with their physician to see what is best for them.
As for hCG, Dr. Lynch taught me that pregnant women produce this in their first trimester to maintain a healthy fetus until the placenta can take over, and is “well-known in medicine” to mobilize fat and “used to manipulate other hormones.” It was discov-
ered by the late British Physician, Dr. A. T. W. Simeons to treat obesity in the early 1950’s. “There are mixed clinical opinions for the use of hCG for this manner of weight loss,” Dr. Kate Lynch cautioned, “especially in the United States.” In fact, “she told me that the State of Idaho has actually banned the dispensing of hCG. The reality is that hormones are both good, bad and, harmonious. They will change throughout your life, whether you are a man or a woman. I like the way that Dr. Oz puts it O Magazine: “I think of the body’s hormones as musical instruments in an orchestra: each plays its own part in creating a perfect concert— until the day one is out of tune and throws off the entire melody” May your body make like a musical symphony this fall and beyond!
DEPRESSION IS REAL TALK TO SOMEONE WHO CAN HELP The Teton Valley Mental Health Coalition wants to make your mental wellness a higher priority.
We are the #1 resource for all things related to mental health in Teton Valley. Our mission is to promote mental wellness through education, community action and coordination of resources. For more information or to make an appointment with a coalition counselor go to:
www.tetonvalleymentalhealth.com For immediate help, call the national suicide prevention hotline at 1-800-273-talk
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Complimentary smile enhancement consultations and second opinions. 39
Gearing up for ski season
When ski season comes around I like to train with and surround myself by the best to feel physically and mentally prepared.
____________
Erinn Butulis
40
Erinn Butulis Special to H&W
I
n late August the tingling sensation begins to run up my spine as I catch wind from the first bonfires in the valley and the temperature begins to drop at night. I start to dust off the ski porn from summer storage, pull out my down and make my countdown calendar for the first day to step foot into my skis. When September hits I’m dancing around my house in my ski pants dreaming about my first taste of fresh pow for the season. It’s that sacred first turn down a sparkling white glitter field of pure bliss that gets me hooked every time…always ending the day with a huge grin from ear to ear.
My question for this year is how will I be physically and mentally be ready to take those first turns? Every year I say I’m going to train hard this year, and be ready for ski season. Then I find excuses as fall creeps up faster than the first snow. The last of fishing, the first of hunting, antler season and wood cutting season … the process of winterization and the fantasy of maybe planning a quick getaway out of the valley fills my head with a blizzard of ideas before the swirls of snow fall ever hits ground. Where is anyone supposed to find time to cross train during mud season? Whether you will be hucking your meat or hanging out on the bunny hill with your
family it’s important to start prepping at the 90-day itch mark or about 12 weeks out to get the maximum benefit. For years I have been inspired by Maxwell Mackenzie’s cliff hucking falls, lines and stunts that are smooth and seamlessly effortless, I wish I could ski Like Max. Mentally I wish I had the power that Dr. Christina Heilman (PhD, ATC, CSCS) from mindset-coach.com has when it comes to mentally training for winter sports. By surrounding myself by both of them I have been able to set my goals into action this season, ready to train before my legs turn to Jell-O from my first shred sesh of the year. Continued on next page
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Arriving Soon
Q and A with Max McKenzie
Inspirational, local, and real Max started skiing at the ripe age of 2 and shares with us how and why it is important to mentally and physically train before you hit the slopes.
Q
How do you train during the off season?
A: In the off season I train by run-
Q
ning, hiking, stretching, cross training by biking/dirt biking and staying off of the couch
Why do you think it is mentally important to train before you get on snow?
A: It is important because I want
to go into the ski season knowing that I am strong, healthy and a confident skier.
Q
Why is it physically important to train before you get on snow?
A: It is important to me to train/
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It is physically and mentally important for me to crosstrain going into ski season so that I don’t sacrifice the season
____________ Max McKenzie
cross-train so that I don’t get hurt and have to sacrifice any of my ski season
Q
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Favorite ski snack or quick breakfast?
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Mindset T
his year I needed a little mental inspiration and boost to get ready for ski season. I couldn’t think of a better person to seek out than ski, sport and outdoor enthusiast, Dr. Christina Heilman, PhD, ATC, CSCS. Christina has over 10 years of experience as an athlete, certified athletic trainer, certified strength and conditioning specialist and university instructor. Christina has her PhD in Sport Psychology and is the founder of Mindset. Thanks to Christina I now have a better insight on the mental and physical connection it takes to be the best you can be on snow. Get Mental… Q: What’s it mean to get mental?
A: Many people will physically
train for a season but may not reach their full potential or fall short of their goals. It is important to build confidence before the season even begins. By physically and mentally conditioning you feel ready that first day and know that you have the ability.
Mental tools to excel in sports, exercise and in life
Things you can do to get prepared mentally: Watch ski videos to help spark motivation. Set goals with friends to help reach your ski aspirations.
Q: Why combine physical and mental preparation for ski season? A: Mental and Physical are interrelated; you can’t do one without the other. It helps you mentally to know you have put in the time and preparation to strengthen your body.
Dr. Christina Heilman, PhD, ATC, CSCS
Q: What’s your Favorite pre-season ski conditioning progression?
A: First, it’s important to establish the fundamentals in order to build a strong foundation. My favorite exercise is a lateral step up. This exercise helps with muscular strength, balance and control. The lateral step up works core muscles, stabilizers, and the muscles around the knee to help protect the knee joint and build muscle memory. Q: How does this exercise tie into mental preparation? A: Many muscles work together
while performing lateral step ups. As a result your brain gets a mental workout because it needs to focus on precisio, efficiency and balance. Regularly participating in this exercise strengthens neural pathways to help build muscle memory, which can improve skiing form and performance. An additional challenge to this exercise is closing your eyes. By closing your eyes you are helping your body to prepare for those foggy days on the hill. Erin Butulis: Winter enthusiast Erinn is a Certified PSIA/AASI Instructor, Certified Personal Trainer, and a Training Health and Wellness Coach. When Erinn’s done hitting the slopes she heads home to work on her allergy free website that focuses on food, wellness and lifestyle journalism, www.gf-blog.com
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Treating those who love the Teton Valley
Lateral Step Up • Face forward standing straight up on one foot; push through ball of foot and heel.
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• Keep core tight, and torso straight, try not to bend at waist.
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• Sit back like you would sit in a chair, rather than bending the knee.
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• TIP: it’s only one plane of motion make sure knee does not move laterally or go over your toes. • Keep opposite leg straight. Continued on next page
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Winterbootcamp
I
t’s important to start your winter boot camp in an ideal world about 90 days or 12 weeks before ski season. It doesn’t matter if you have five, 10, or 20 minutes per day. The biggest key to success is just getting moving. Get off the couch, start stretching, moving and getting into a routine. It could be as simple as skipping outside with your children or taking a walk before or after work. The sooner you start the easier it will get by
the time ski season sneaks up. Start by trying a five-minute dynamic warm up, two core exercises, two boot camp exercises and one stretch for a total 10 minutes. TIP: Slowly add exercises and build up to a 30-minute workout three to five times per week. Make sure to change your routine every three to four weeks.
Dynamic Warm-up: Before starting your work out, try warming up for a minimum of 10 minutes. If you get bored with jogging or biking before starting your work out try a dynamic warm up to increase your core body temperature.
A personal favorite is to start stretching before you even roll out of bed into the cold winter day. Move around while you are still warm under the covers. Try getting out of bed and doing a three- to sixset repetition of basic yoga or sun salutation. There is nothing better than starting the morning with a second chance to wake up in Savasana … almost better than second breakfast on a day of hiking. Strength: Short term loads can take a toll on the body. Up to 800 kg of force can press into your body throughout the phases of a turn. Core training is just as vital as strong quads to a power packed ski season.
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Core Training: Having a strong core going into the season can prevent injuries. Many people lack the proper stability in
their abdominal area, backs and glutes. With a strong core it will increase your posture and reduce risk of injury in the back and legs.
Endurance: Who said skiing is easy. Endurance plays a role in your mental and physical training. A lot of energy is used just being in a cold climate, maybe an unfamiliar run or terrain, and challenging you to the next level. Pre-season endurance training is important to reduce your refraction period throughout the day and to ski day in and day out.
Flexibility: Stretching on a daily basis will reduce the chance of injury and will increase the ability to make more dynamic movements throughout the season. Plus it feels great to stretch at the end of a long ski day, prop your legs up by the fire while you let your feet warm and give your hammy’s a rewarding stretch after all the hard work. Stability Training: Stability Training is important to incorporate after you have built up your foundation. Start small with just a few minutes a day, eventually increasing to 30 minutes, five times a week. You can start to make exercises harder by adding a bosu ball, fitness ball, or weighted ball to challenge your balance and proprioception. Which are vital to feeling confident once you get into a choppy day that can buck you around like a bobble head on your dash.
Bodies in motion SHOULD stay in mot ion Frankie Puglisi Special to H&W
J
ust as Sir Isaac Newton’s law predicted that something would continue moving once it got started, that is at least until something comes along with a bigger force and stops it, so too should our bodies keep moving. As humans, we are designed for movement. Our ancestors never stopped moving, either for the constant search for food or for fear of being someone else’s food. But something happened to us when we starting using cars instead of bicycles/horses/feet, Continued on next page
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emails instead of snail-mail, grocery store vegetables instead of gardening. We stopped moving—or at least slowed down tremendously. Seemingly, these modern conveniences have brought us to a halt and along with this slowness has come a myriad of health concerns: diabetes, heart disease, arthritis and osteoporosis to name but a few. What is even scarier is that these diseases, once thought to be a natural part of aging, are now afflicting younger and younger populations. Studies have recently determined that for the first time EVER our kids generation will NOT outlive us since these diseases are lowering the human life expectancy. That’s pretty scary. BUT…it CAN be fixed. All you have to do is MOVE.
T
hat’s it, just move. Go for a walk. Blow the cobwebs of your bicycle. Kick a ball around. Just do something.
H
ere in Teton Valley, there are not only plenty of opportunities to move (biking, hiking, skiing, snowmobiling) but there are plenty of opportunities to over-indulge in moving or take too many risks while moving. And so we have more than our fair share of injuries related to accidents or simply too much of a good thing. Repetitive stress to a joint, such as hitting the bumps when skiing, obviously will take its toll sooner or later and is one of many reasons why experts always recommend cross-training— meaning that you should indulge moderately in activities that allow for plenty of variety of movements. Some people end up with joint surgeries and even complete joint replacements if they wear the joint down to nothing. Thera-lates is here to help. The world’s first medically supervised exercise program for healthy people who want to stay that way (stay in Continued on next page
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Healthy Bodies Healthy Smiles Healthy Minds
Continued from previous page
Owens Orthodontics
Local Specialists in Orthodontics and the Diagnosis, Prevention and Treatment of Dental and Facial Irregularities motion) and for people needing some post-rehab assistance to get back on track (start moving again).
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orld-renowned, veteran exercise specialist and Educational Director of the Pilates Institute of America, Frankie Puglisi works with clients interested in “staying in motion” OR “getting back in motion” after injury/ surgery at her studio in the Eagle Orthopedic Clinic in Driggs.
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hrough the use of Pilates, Calisthenics, Gyrotonic, Suspension training and Yoga techniques, Frankie will get you moving
again. And not only will you move but you will move with less pain. Thera-lates will balance the body in strength and flexibility making every movement more comfortable and thereby encouraging more of the thing that you need most—movement. No one feels like doing stuff when they have pain and/ or stiffness. With Frankie’s help, pain and stiffness will become thing of the past and through consistent Thera-lates practice, you will learn to move again like you were born to do. Call for details about trying Theralates for FREE.
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