Balance Summer 2010 by Lewiston Tribune

Balance Volume 2 – Issue 2 – Summer 2010

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

EXTREME

WORKOUT

P90X DVD lives up to hype

COVER STORY

SNAKE RIVER

LOCAVORE

SWIMMERS

MOVEMENT

Trio make use of local waterway for summertime exercise ALSO INSIDE

Vacation

Effort to eat locally grown, produced food gains ground

Sodium

Alcoholism

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Summer 2010

Contents

Balance – volume 2, issue 2 – Summer 2010

COVER STORY

NUTRITION

CONQUERING THE SNAKE

LOCAL LOCAVORES

Swimmers add local waterway to their summertime exercise routine

MENTAL HEALTH

YOU ARE NOT ALONE

Movement to eat food grown, raised locally gaining momentum

FITNESS

P90X LIVE UP TO THE HYPE

Support group offers help to family members and friends of alcoholics

Locals say popular workout DVD program really works

ALSO

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LETTER FROM THE EDITOR 6

SODIUM 11

HEARING 18

LIVE LONG!! – LIVE HEALTHY!!

1) Do an exercise almost everyday that increases your heart rate for at least ten minutes. 45 minutes to an hour six days a week is ideal. Consider using a heart rate monitor. Talk to your doctor about what exercise program would be right for you but everyone should do some exercise at least six days per week. 2) Eat a well balanced calorie restricted diet emphasizing whole grains, green leafy vegetables and fruit. Eat the fruit instead of drinking the juice. Eat 2 fish meals per week. 3) Always use your seat belt. Don’t drive tired. Avoid distractions like cell phones while driving. 4) Vaccines are safe and have saved millions of lives. Get influenza, pneumonia, zoster and other vaccines as recommended by your doctor. Wash your hands or use hand sanitizer after contact with other people such as shaking hands. Wash uncooked fruits and vegetables. Make sure ground meats are well cooked throughout. 5) If meat, bread, pills and the like ever stick or stop after you swallow consult your doctor. If you have heartburn or indigestion more then once per week or use medication ever day to control your heartburn, talk to your doctor about checking for risk of esophageal cancer. If you suddenly develop “indigestion” or chest pressure it may be your heart: CALL 911! 6) Get a colonoscopy at the age of fifty or earlier if there is history of colon cancer or colon polyps in your family. Colon cancer is a completely preventable cancer that causes tens of thousands of deaths every year. A colonoscopy totally eliminates the risk of colon cancer, with rare exceptions. 7) Red blood with bowel movements often is bleeding from a tumor of the colon! Talk with your doctor about any blood associated with bowel movements, urination or coughing. 8) Work with your doctor to strictly control any elevation in blood pressure, blood sugar, LDL cholesterol, triglycerides and body weight. 9) Work with your doctor to detect cancers early. Get a mammogram or a prostate check at the recommended times. Avoid exposure to the sun; wear a hat and use at least 30 sunblock if you must be in the sun. Never use tanning booths. Have any mole or sore on the skin that has changed or does not go away checked by your doctor. 10) If you smoke or use tobacco products, STOP!! Talk to your primary care doctor about help in stopping smoking now! 11) If you drink alcohol, do so in moderation. Don’t drink every day and never average more then 2 drinks per day. Perhaps red wine is the healthiest of alcoholic beverages. 12) If you take medications always either know what your medications are and why you take them or carry a list with you. Make sure all your doctors and pharmacist know what you take and check for interaction; this includes supplements and over the counter medications. Take your medication as prescribed. Discuss any change you want to make with your doctor. Ad sponsored by Lewis Clark Gastroenterology, PLLC 271400FZ-10

Summer 2010

LOCAL CONTRIBUTORS

YESENIA AMARO

Daily News staff writer

Yesenia has worked at the Daily News for eight months covering K-12 education in Washington and Washington State University. She enjoys exercise whenever she has the time.

Letter from the

SARAH BARRETT

Daily News staff writer

Sarah recently married and moved to Moscow from Charleston, S.C., where she contributed to several regional publications. Sarah holds a master’s degree in alternative medicine. She loves fly fishing, swimming in salt water, horses and painting. She believes laughter is the best medicine.

HOLLY BOWEN

Daily News staff writer

Holly has worked at the Daily News for more than a year, most recently as the paper’s Idaho education reporter, covering the University of Idaho and Latah County schools. She has been a vegetarian for five years and doesn’t miss meat at all.

KEVIN GABOURY

Lewiston Tribune staff writer

Kevin Gaboury recently moved from Prineville, Ore., to cover Asotin County and the city of Clarkston for the Tribune. To stay healthy, he enjoys running, cooking delicious vegetables and meditating.

CHRISTINA LORDS Daily News staff writer

Christina serves as the Moscow/Latah County reporter for the Daily News. The only healthy activity she has been able to regularly commit to are her sweet dance moves. She attempts healthy eating, but the likes of bacon and Dr. Pepper are too hard to resist.

SARAH MASON

Daily News staff writer

Sarah covers the city of Pullman and Whitman County. When she has time, Sarah enjoys skiing, hiking, running, backpacking and most other outdoor activities.

KELSEY SAMUELS Daily News staff writer

Kelsey Samuels is a recent University of Idaho graduate and lives in Moscow with her husband. She is making an active effort to include local fruit and vegetables into her diet and enjoys trying (and occasionally making a disaster of) new recipes.

KERRI SANDAINE

Lewiston Tribune staff writer

Kerri has worked at the Tribune for 10 years covering schools, social services and Asotin County. She’s a mother of three who enjoys running, hiking, and walking her dog. She loves to be in the bleachers whenever her kids play ball.

Editor

Whether we’re young, old or somewhere in between, we all have the ability to improve our physical and mental well-being a great deal. Some folks can make positive strides by taking a leisurely stroll, while others may choose to go jump in a lake — or a river, as is the case for the group that is featured in our cover story — and swim a few laps. The lineup in this issue also includes a detailed look at the locavore movement, which encourages people to eat foods that are grown and produced as close to home as possible. There also is important information about the amount of sodium we generally consume compared to how much we actually need. And don’t overlook our stories about sleep apnea, hearing loss, healthy pregnancies, alcoholism and low-stress vacations. This is our sixth edition of Balance, which was created to give readers the tips, information and insight they need to make healthy lifestyle choices both now and in the future. If there’s one thing we’ve learned during the process, it’s that the keys to our overall health are in our own hands. If you have any questions or comments about Balance, or if you have a story idea you’d like to pass along, please don’t hesitate to contact me via e-mail at dbauer@lmtribune. com or by telephone at (208) 848-2269. Have a great summer, and look forward to another issue of Balance this fall.

Doug Bauer Managing Editor Lewiston Tribune

ELAINE WILLIAMS

Lewiston Tribune staff writer

Elaine started reporting at the Tribune in 1991 and has covered the business beat since 2000. She perfects recipes, some healthy, for her family, and enjoys bicycling, inline skating, Zumba, and cross-country skiing.

JESSE HUGHES Graphic designer

Jesse has worked for the Daily News and Lewiston Tribune for a year in the advertising department. He tries to eat a healthy, well-balanced diet and stays active by walking, hiking, and chasing around his 2-year-old son.

KELLY VON LINDERN Freelance writer

Kelly Von Lindern has worked as a newspaper reporter and freelance writer in Sun Valley, Idaho, and Chattanooga, Tenn. She recently moved to Lewiston with her husband, Jason, and is the proud mother of a new baby boy.

CAROL PRICE SPURLING Freelance writer

Carol Price Spurling is a freelance food writer based in Moscow, Idaho. She has a small garden and raises her own chickens for eggs. She is also the outreach coordinator at the Moscow Food Co-op. She can be reached at writer@plumassignment.net.

Balance

Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208)848.2216 or Advertising Director Bob Reitz at breitz@lmtribune.com, or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Manager Craig Staszkow at cstaszkow@dnews.com. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at cclohessy@lmtribune.com or Daily News City Editor Murf Raquet at murf@dnews.com.

ADVERTISER INDEX

A Full Life Agency.......................................... 28 Alm, Dr. Ronald............................................. 15 Bishop Place................................................... 35 Bjornstad, Dr. Christina................................. 19 Blue Mountain Family Health........................ 28 Bluesky Dentistry........................................... 28 Clarkston Denturist Clinic............................. 24 Clearwater Colonic........................................ 22 Clearwater Vein Care Center.......................... 30 Elm View Chiropractic................................... 19 Garges, Lawrence M., M.D............................. 26 Gritman Medical Center................................ 36 Guardian Angel Homes.................................. 24 Haas, Dr. Galen K.......................................... 35 Huckleberrys at Rosauers............................... 11 Institue of Physical Therapy........................... 15 La Bella Vita Medical Spa................................ 5

Leavitt DMD, Erin / Lamb DMD, Bryan........ 18 Lewis Clark Gastroenterology/Endoscopy......... 5 Life Care Center............................................. 25 Maplewood Dental......................................... 23 Moscow Family Medicine............................... 32 Moscow Food Co-op....................................... 15 Pathologists’ Regional Laboratory.................. 23 Pullman Family Medicine.............................. 18 Pullman Regional Hospital.............................. 7 Puretone Hearing Aid Services....................... 31 Royal Plaza Retirement Center...................... 29 Seubert’s Quality Home Care........................... 3 St. Joseph’s Regional Medical Center............... 21 Tri-State Memorial Hospital............................ 2 Wedgewood Terrace Retirement INNS............ 22 Whitman Senior Living.................................. 27

Summer 2010

KYLE MILLS/LEWISTON TRIBUNE

Swimmers add local waterway to their summertime exercise routine BY ELAINE WILLIAMS

sk Bill Chandler, 52, about his summertime swims in the Snake River and he laughs before launching into a story about his “kayaking” accident two years ago. The mishap, it turns out, didn’t even happen in a boat. It was on a Snake River beach where he and his friend had pulled off to camp for the night. Chandler, the owner of House Call Computer Repair in Lewiston, was trying to pull down a dead tree for firewood. He

Balance

slipped and sprained his ankle, which is part of why a challenge last year by his friend held appeal. He couldn’t pursue his sport of choice, running, and he was looking for an activity to get him back into shape. The challenge came from Charlie Bursell, a half-marathon runner who, at 73, spends more time in the pool than he does pounding the pavement. Bursell, who was not on the kayaking trip, completed the Lewis-Clark Neptunes’ first Snake River Challenge last year in 21 minutes,

Charlie Bursell, Debbie Whitely and Bill Chandler take advantage of the waterways in the Lewiston-Clarkston Valley with regular swims from the Clarkston Beach to the confluence of the Snake and the Clearwater rivers.

30 seconds. For reasons Bursell, a retired Potlatch lumber mill employee, can’t exactly explain, he wanted to do it again. “I didn’t like it very much. The water was cold and it was hard to do.” That experience didn’t prevent him from recruiting Chandler for the three-quarters-ofa-mile swim from the Clarkston side of the river starting at Chestnut Beach to the parking lot just north of the Interstate Bridge. Chandler enjoys the twice-weekly swims as much as

Charlie Bursell

Age: 73 Hometown: Lewiston Occupation: Retired lumber mill employee. Weekly workout routine: Walk, run or bicycle five days a week between 40 minutes and one hour. Swim Tuesdays and Thursdays for 30 to 40 minutes.

Bill Chandler

Age: 52 Hometown: Lewiston Occupation: Owner of House Call Computer Repair. Weekly workout routine: Run four to five miles twice a week, plus a six-mile loop at Mann Lake on Sundays. Swim 20 to 30 minutes once a week. Intermittent bicycle riding for transportation.

Debbie Whitely

Age: 51 Hometown: Lewiston Occupation: Office assistant at McSorley Elementary School. Weekly workout routine: Swim Monday, Wednesday and Friday for one hour. Spinning 45 minutes, twice a week. Forty-five minutes on an elliptical trainer four days a week, including two of the spinning days. Weight training for 30 minutes on the spinning days.

lots on each end and finishes near the would crank the heat on in the middle of the Clarkston McDonald’s, which with its summer the instant she reached her car. Still, 75-cent coffee, is a frequent gathering place for she found it invigorating. “It gives me a chance members of Seaport Striders, the club where to think. It’s kind of relaxing. ... I was really Bursell and Chandler met. disappointed when I had to go back to work.” Often they are joined by others, includThis year it will likely be an even more ing Debbie Whitely, 51, an office assistant at important part of her exercise routine. Her McSorley Elementary physician just “It gives me a chance to think. School in Lewiston. approved her for It’s kind of relaxing. ... I was really Like Chandler and swimming after she Bursell, she’s a runner disappointed when I had to go back underwent shoulder who got sucked into to work.” surgery in November. Debbie Whitely the swim through the Running is on hold Office assistant at McSorley Neptunes’ event. indefinitely. Elementary School in Lewiston Her running No matter who group was gathering in the parking lot near the else shows up, Chandler and Bursell are Interstate Bridge when the swim was ending committed to another summer of open-water and she thought it looked fun. Through her swimming. affiliation with Seaport Striders, she learned “Neither (Bursell nor I) can swim a straight that Chandler and Bursell were doing it on a line to save our lives,” Chandler said, “and we regular basis. start bumping into each other and we start The workout would leave her so cold she laughing.”

PHOTO: KYLE MILLS/LEWISTON TRIBUNE

Bursell. “It’s like hitting your head with a hammer. It feels so good when you stop.” It also may have helped Chandler recover. After more than a year on the sidelines, he’s averaging 10 miles a week running and he hopes eventually to be back to ultramarathons of 31 miles — events he competed in before his injury. Inviting as the Snake River might look right now, even Bursell and Chandler won’t be diving in for a few more days. Their season for the openwater swims runs from about the week after the Fourth of July when the water first gets warm to the first week of September when it starts to cool again, with Chandler and Bursell diving in at 8 a.m. on Tuesdays and Thursdays. At that time of day, the water typically isn’t too choppy and the air temperature is normally in the 70s. The route is ideal because it has parking

Summer 2010

Ka aking on the cheap Guided trips, rentals are good ways to try the sport without a big investment

strengths. Whitewater kayaks are good for running rivers and streams with large rapids such as the Lochsa or the South Fork of the Clearwater River near Grangeville. They By ELAINE WILLIAMS also can be used in the ocean for paddlers orget macho. The best time to exper- to surf waves. They’re usually less than 6iment with kayaking is in the comfeet long and cost $700 to $1,100. “They’re ing weeks of summer when water fairly uncomfortable to sit in and there’s not temperatures in the region’s lakes and rivers much room for gear,” Crock said. reach about 70 degrees as the thermometer Flat-water kayaks perform well in pushes triple digits. slow-moving bodies of water, including In that kind of weather, a dip in the river the Snake River west of Lewiston and the is a refreshing surprise, not a potentially reservoir behind Dworshak Dam. life-threatening, hypothermia-inducing They’re about 13 to 17 feet long and run accident. anywhere from $900 to $7,000. The least “Anybody who is trying kayaking for the expensive models are made from a sturdy, first time is more than likely going to have but heavier plastic. The priciest ones are some spills. Obviously you want the water wooden and handmade. In between are temperature to be warm, so you’re not like, varieties with lighter plastic that weigh less ‘holy crap,’ ” said Amy Sinclair, vice presithan those at the bottom end of the price dent of the Riggins range and are every “Anybody who is trying kayaking bit as tough. Chamber of Commerce and president for the first time is more than likely They turn slowly going to have some spills. Obviously and hold as much of Exodus Wilderyou want the water temperature to as two weeks of ness Adventures. be warm, so you’re not like, ‘holy Another way to supplies, Crock crap.’ make early advensaid. “You can easily Amy Sinclair tures safer is to go paddle them at jogVice president of the Riggins with an outfitter ging speed with 100 Chamber of Commerce and president of on at least the first pounds of gear.” Exodus Wilderness Adventures outing. Trips include Recreational use of lifejackets and other safety gear. The kayaks ($600 to $800) are the hybrids of the guides know the waterways they work, sport, offering some of the features proSinclair said. “If there’s a mishap, the raft is vided by whitewater and flat-water kayaks, right there waiting for them.” Crock said. Aside from safety, the advantage of They are between 10 to 12 feet long guided trips is they give outdoor enthusiasts and can haul about 10 days’ worth of gear, a chance to try the sport before investing Crock said. “They give you a little peranywhere from $150 to $7,000 in a kayak. formance in flat water, (and) they turn Picking one is similar to buying a car, quicker.” said John Crock, owner of Hyperspud Anglers and snorkelers often opt for Sports in Moscow. Consumers should know sit-on-top kayaks because they’re stable, cahow they plan to use the kayak because that pable of navigating in reedy water and easy will play a huge role in what they purchase. to exit and enter. They are about the length The five largest varieties of kayaks are of a recreational kayak with price tags rangwhitewater, flat water, recreational, sit-oning from $800 to $1,000. top and inflatable, Crock said. Each one has “If it’s a cold, windy day, you’re com-

10 Balance

pletely exposed. The wind tends to push you around more,” Crock said. Inflatable kayaks can be used in anything from big rapids to flat water, but they’re not the best choice for any of those types of water, Crock said. Typically they’re 9 to 13 feet long and can be purchased for $150 to $900, depending on the sturdiness of the plastic. The chief advantage of inflatable kayaks is they fit in the trunk of a car when they’re not filled with air and can be inflated within 15 minutes, Crock said. “They’re sluggish in flat water. They don’t cut through the water as well as a hard-plastic kayak.”

Places to try kayaking

• Riggins: This town boasts 13 outfitters that offer half-, full- and multi-day rafting trips where paddling in an inflatable kayak at least part of the time is an option. Expect to spend $66 for a half-day and $99 for a full-day trip for adults. Contact information for the outfitters is available at www.rigginsidaho.com. Click on recreation, then whitewater rafting and kayaking. • Hells Gate Marina in Lewiston: The business has a one-person and a twoperson kayak that rent for $35 for the day, including life jackets and oars. Reservations are available by calling (208) 799-5016. • ROW Adventures: From now through the end of August this outfitter has oneday family trips that start on the calm waters of the lower Selway and end on the Middle Fork of the Clearwater River where customers can take turns using inflatable kayaks. The cost is $80 for adults and the trips leave from the outfitter’s office on U.S. Highway 12 about 90 minutes east of Lewiston at Lowell. It also has a four-day trip on the Grand Ronde that teaches participants kayaking skills along with how to pack and plan for multi-day trips. The departure date for the last trip this season is July 6 and the cost is $990 per person. Additional information is available at http://www.rowadventures.com.

Put down the salt shaker

By Kelsey Samuels

y age 60, half of Americans have it. It can lead to a heart attack, heart failure, stroke or kidney

disease. Reducing the amount of sodium in one’s diet is the best way to stop it. It’s hypertension. “The average American consumes far more sodium than is actually needed, probably 10, 20 times as much,” said Lee Gould, a cardiologist at St. Joseph Regional Medical Center in Lewiston. He defines hypertension as blood pressure of 140 over 90 or higher.

“The average American consumes far more sodium than is actually needed, probably 10, 20 times as much.” Dr. Lee Gould Cardiologist at St. Joseph Regional Medical Center in Lewiston

Dietary Guidelines for Americans recommends a person should have less than 2,300 milligrams of sodium per day. Individuals with hypertension, AfricanAmericans and older adults should aim to consume no more than 1,500 milligrams. The publication says 77 percent of dietary sodium comes from food processing. “It’s not so much a salt shaker problem,” Gould said. “It’s the processed foods.” Marilyn Burch, director of Nutritional Therapy at Pullman Regional Hospital, said many people don’t know what certain foods taste like without salt. “The general population has grown accustomed to having the taste of high-sodium foods,” she said, “because of what the manufacturers have been adding to their food products. ... We don’t taste the real taste of the food. When people reduce the amount of sodium, they come back and say, ‘Hey, I didn’t know this tasted like this.’ ”

Burch said canned vegetables have about 400 milligrams of sodium per serving, while fresh vegetables have about five milligrams. She recommends Dietary Approaches to Stop Hypertension, or the DASH diet, for people with hypertension. “It involves eating a lot of lowfat types of food because hypertension is linked to heart disease, and also increasing eating plant foods,” she said. “The big thing in the dash diet is eating between six and 10 servings of fruit and vegetables per day.” According to http://www.dashdiet.org, the eating plan is designed for the whole family and has been proven to lower blood pressure in two weeks. Burch said other ways to reduce blood pressure are to aim for a healthy weight and be active, and prescription drugs also can help.

Barry Kough/Tribune illustration

The amount of sodium in a can of green beans is more than you think – a lot more.

According to a 2009 report from Consumer Reports, the following foods have surprisingly high levels of sodium:

• Twizzlers Black Licorice Twists: Four strands have 200 milligrams. • Prego Heart Smart Traditional Italian Sauce: Each half-cup has 430 milligrams. • Aunt Jemima Original Pancake and Waffle Mix: Each pancake has about 200 milligrams when prepared as directed. • Heart Healthy V8 vegetable juice: One cup has 480 milligrams. • McDonald’s Premium Caesar Salad with grilled chicken: The salad has 890 milligrams without dressing. To compare, a large order of fries has 350 milligrams.

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Rosauers • 322 Thain Road, Lewiston • 208-746-2377 Summer 2010 11

LOCAL

LOCAVORES Movement to eat food grown, raised locally is gaining momentum BY CAROL PRICE SPURLING

n the summertime, devoted foodies enjoy all the edible bounty available at farmers markets. For these folks, carrots with a little dirt still clinging to them, greens damp with dew, and the fun of saying “hello” to the person who grew them make thinking about dinner a pleasure instead of a chore. It’s the season many become “locavores.” Locavores eat food grown nearby in-

Balance

stead of shipped in from far away. The term was invented about 10 years ago, when concern began to mount about the high volume of fossil fuels used to transport food across the planet. Locavores use the term “food miles” to talk about the distance food travels from the farm to the plate. For most foods, it’s around 1,500 miles. Moscow locavores interviewed for this story said 1,500 miles is just too far, considering the region is richly agricultural. Farmers Kelly Kingsland and Russell Poe spent several months last summer and one month the summer before eating only locally grown food and a few designated exceptions such as maple syrup, oil, vinegar and spices.

DEAN HARE/DAILY NEWS

Kelly Kingsland, left, of Affinity Farm, talks about the differences between the varieties of paste tomatoes she is selling to Mark Dybdahl, right, and Daniela Monk, second from right, as their daughter, Kaija, 7, obscured, listens at the Moscow Farmers Market May 29.

Because they are farmers, Kingsland and Poe eat a lot of their own produce and eggs. They buy beef from a ranch in Wawawai canyon, wild rice from St. Maries, wheat grown in Deary, honey from Harvard and local wine. “We felt great. We felt stronger, thinner and cleaner from our diet of local vegetables, grains and meat,” Kingsland said. “With every craving I had for packaged food, it dawned on me that so much of what we import from outside our region, at the peril of our planet and our own future, are nonessential items that don’t even contribute to our health.” Sequoia Ladd, who works at the Moscow Food Co-op, got involved with permaculture design — based on eco-

logical principles — about 10 years ago. Permaculture made her conscious of the eating-local concept, but she had done it most of her life without realizing it, living with parents who gardened and raised animals for food. Now, growing food for herself, her husband, Dave Billin, and their 2-year-old daughter, Aoife, is only natural for Ladd. Even though she lives in town, she raises chickens, rabbits, small sheep and geese. “A lot of that will go into the freezer,” Ladd said. In the garden, Ladd raises “the more expensive vegetables and berries” such as strawberries, raspberries, blueberries, currants and gooseberries, as well as greens, peas, beans, zucchini and winter squash. “The things we use a ton of, like onions, beets, tomatoes, apples and potatoes, we buy from local farmers at the market because I just don’t have the space to grow enough of them,” Ladd said. She keeps these cool on her porch throughout the winter. The Matheison family — Jeannie, James and 13-year-old son Reed — is looking forward to upping their commitment to eating locally. For Jeannie, who works at the Sustainability Center at the Univer-

sity of Idaho, the challenge is both personal and professional. “My family is trying to eat more locally at the same time that campus dining services at the university is striving to meet its new purchasing guidelines. Their goal is to purchase 12.5 Dean Hare/Moscow-Pullman Daily News percent of their food A few of the many tomato plant varieties for sale at the from local sources Affinity Farm stall at the Moscow Farmers Market on May 29. and 71 percent from regional sources,” The Matheison family has raised backMatheison said. “We’re learning as a family yard chickens for eggs for eight years. They and as individuals as well as an institution, are experienced gardeners too, and during which is a lot more complicated.” the bountiful late summer months Jeannie The staff at the Sustainability Center gets “buckets of ingredients for homemade will be eating locally along with Matheiminestrone soup” at the farmers market son. that she makes and freezes for the winter. She notes eating locally not only “Last summer we were at Lake Chelan, reduces the ecological footprint but “is a and we went to a U-pick blueberry farm powerful economic driver” that can create and picked 90 pounds of blueberries jobs and economic resilience, while prothat we froze and shared with family and viding fresher, more nutritious and better friends,” Matheison said. “That was really tasting food. fun — we’ll do that again this year.”

What’s available locally? There are at least two websites that can help in locating local food: www.ruralroots.org and www.localharvest.org. Rural Roots is a regional organization for sustainable and organic farmers and covers all of Idaho and the Inland Northwest. Throughout the summer, there’s a huge variety of fruits and vegetables available from orchards in the valley and farms throughout the area. Try strawberries, blueberries and greens in June; peaches, cherries, and green beans in July; summer squash, peppers and huckleberries in August; tomatoes and melons in September; and winter squash, pumpkins and apples in October. Stop at roadside stands, farmers markets and ask at your favorite store. The locavore has a good variety of local meat available direct from farmers and ranchers in the region, such as beef, chicken, lamb, elk and pork. Some stores carry a selection of local meat as well — ask your butcher for help to identify these. Country Natural Beef, www.countrynaturalbeef.com, is one local brand to look for. Hunting is another way to eat locally. Legumes and wheat are a specialty of the Palouse. You can find lentils, split peas and chickpeas in the bulk section (make sure they’re not imported) or in cloth bags with the Clipper label from Genesee. Look for Shepherd’s Grain flour, www.shepherdsgrain.com, which is from wheat grown on the Palouse and processed at a mill in Spokane. There’s also Bronzestone brand hummus from Clarkston. (Hummus is made from chickpeas.) Try it with crusty bread,

a slice of tomato, and some olive oil drizzled on top for a summertime lunch. (www.bronzestone.biz) Spokane Family Farm, www.spokanefamilyfarm.com, is currently the closest dairy that sells milk in this region. Farm eggs are widely available, and it’s easy to keep a few chickens for eggs. There are several varieties of artisan cheese made in eastern Washington and also in Idaho. One example is goat cheese from Monteillet in Dayton, www. monteilletcheese.com. Bread made from Shepherd’s Grain flour is available from Sage Bakery in Uniontown and Clarkston (509) 229-3716, and from Panhandle Artisan bread in Moscow, panhandlebread.com. Go easy If you’re trying to eat locally. there’s no need to make it too hard on yourself. As with any diet, if you deprive yourself too much you won’t stick to it. In Idaho and Washington, you’re simply not going to find cooking oil, chocolate, coffee, sugar, spices, salt, rice, oats and pasta from local sources, or such things as avocados, citrus fruits and bananas. If the locavore concept is new to you, start slow. Try one local ingredient each week. Then try one meal a week. If you want more inspiration. there are several books written by people who have gone all out, such as “Plenty” by J.B. MacKinnon and Alisa Smith, “Animal, Vegetable, Miracle” by Barbara Kingsolver, and “Coming Home to Eat” by Gary Paul Nabhan. Or check out www.eatlocal.net or www.eatlocalamerica.coop.

Summer 2010 13

Al-Anon’s message:

YOU ARE NOT BARRY KOUGH/TRIBUNE ILLUSTRATION

The effects of alcoholism on families can be annoying, aggravating or devastating.

Support group offers help to family members and friends of alcoholics

story with other Al-Anon members who group. “ I made sure that when my mother nod their heads in understanding. They all passed out on the couch with a cigarette in know what it’s like to live with an alcoholic. her hand that she did not burn the house They are the spouses, parents and children down. I made sure to drive her to the store affected by the disease. so she did not get a DUI.” BY KERRI SANDAINE Al-Anon has The memories “In families of alcoholics been offering help to are painful, but they every one takes a role, mine was usan was playing in a basketball families and friends no longer haunt caretaker. I made sure that when game when she saw her mom of alcoholics since my mother passed out on the couch her. Susan started stumble across the floor to the 1951. There are attending Al-Anon with a cigarette in her hand that bleachers. Her mother was drunk again, and now approximately she did not burn the house down. I meetings in 2005, the 16-year-old girl was filled with anger, 24,000 groups in and says she’s a made sure to drive her to the store humiliation and shame. more than 130 happier, healthier so she did not get a DUI.” “As a teenager, I had no idea alcoholism countries, and meetperson because of it. Susan is a disease. I was angry because I could not ings are conducted Personal anoLewiston resident and Al-Anon member understand why she just could not wait until throughout northnymity and confiafter the game to start drinking. I was hucentral Idaho and eastern Washington on a dentially are part of the program, so only miliated because I did not want my friends regular basis. first names are used. The members at this to think less of me because of my mother.” “In families of alcoholics everyone takes Al-Anon gathering in Clarkston have Now 48, the Lewiston woman shares her a role; mine was caretaker,” Susan tells a become close friends who trust each other

S 14

Balance

implicitly. They are warm and welcoming to Al-Anon, you’re not alone.” newcomers and want people in this region “It saved my life,” says Sarah, 72. “When to know help is available. I found out my children’s drinking was not They say contentment and even happimy fault, it was like a 1,000-pound weight ness are possible, whether the alcoholic in a had been lifted off my shoulders. And the family is drinking or not. Realizing you can’t friendships I have made through Al-Anon control or change another person is a key are precious. I would trust any of them with step. Instead, Al-Anon members focus on any secret.” learning healthy ways to deal with problems. Members believe alcoholism is a family Anne, 55, of Lewiston, says her family illness and changed attitudes can aid recovwas in danger of spinning out of control ery. Having a safe place to talk about what’s when she discovered Al-Anon. “In addigoing on in their lives is an important part tion to having sanity and serenity again, I’m of the healing process. “We’re only as sick as more accepting of not just the alcoholic, but our secrets,” Anne says. life. It brings joy and Thanks to what “I could not choose my family, laughter back into she’s learned through or the people I work with, but I our lives.” the program, Susan choose to spend the majority of my says her relationship “I didn’t retime with my Al-Anon family. Al- with her parents ally think it was Anon is not a recovery program, for me because I has improved, along but a program for living.” never drank,” says with her attitude. Sarah Vik, a 68-year-old “I could not Al-Anon member Clarkston resident. choose my fam“But I played a role in my husband’s disease. ily, or the people I work with, but I choose This saved me. It changed my whole atto spend the majority of my time with my titude.” Al-Anon family,” she says. “Al-Anon is not a The meetings are free. Members share recovery program, but a program for living.” experiences, strength and hope with one another, along with laughter and tears. Al-Anon is a fellowship of men, women and children whose lives have been affected by They learn how to quit blaming themselves the compulsive drinking of a family member for someone else’s drinking problem. They or friend. work on letting go of the anger, resentment Al-Anon groups meet regularly in Moscow, and anxiety that stems from living with an Grangeville, Lewiston, Juliaetta, Pullman, alcoholic. Colfax and Clarkston. Meeting schedules are Nora, 61, remembers how hard it was available by calling (208) 298-0997 or (800) to walk into her first Al-Anon meeting 22 4AL-ANON. Online information about the years ago. “The people there wondered what organization can be found at www.al-anon. took me so long. I felt like I was home. With alateen.org and www.al-anon-idaho.org.

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ARE YOU A GOLFER

IN NEED OF IMPROVING YOUR PHYSICAL FITNESS LEVEL? Larry Ohman, PT, OCS recently became a Certified Golf Fitness Instructor by the Titlelist Performance Institute. Mr. Ohman will screen golfers for limitations in mobility and stability that are necessary for an efficient golf swing and prescribe a proper exercise program to improve the areas of deficiency. Call today to set up your Golf Fitness screening. Larry Ohman, PT, OCS Johanna Strehle, PT Levi Frasier, PT 678 Southway, Lewiston 208-746-1418

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Healthy mom = healthy pregnancy

Experts recommend expectant moms exercise, eat right and don’t forget dental care By Yesenia Amaro

utrition, an exercise plan and dental care play key roles throughout a woman’s healthy pregnancy. “It’s a combination; you have to eat well and exercise,” said Fran Martin, a registered nurse and director of Whitman County Public Health. “That makes the mother stronger and the end results ... (are) going to impact the baby.” Kati Haeder, nursing director of the Family Birth Center at Gritman Medical Center in Moscow, said for healthy eating choices, pregDEAN HARE/Moscow-Pullman Daily News nant women should have fruit, vegetables and Pamela Judson swims in the Wellness Center pool June 3 in Moscow. grains. She added something they shouldn’t do, is double their calorie intake. never start a new exercise regiment with for every woman to consult with her doctor “You have to keep in mind that you are pregnancy. Women who were active before about her exercising plans. feeding the second one,” she said. But “calorie pregnancy should maintain their normal The Wellness Center at Gritman offers a intake should not double.” exercises as long as they are not having any prenatal water aerobics program. Haeder said it’s necessary for pregnant complications. “Our bodies weigh 10, 12 or 15 pounds in women to take their prenatal vitamins and Exercising is not recommended, however, the water, which is very nice for a pregnant mineral supplements. But women shouldn’t when women experience bleeding or contrac- person who has gained all this weight sudtake their vitamins on an empty stomach. tions. denly,” she said. “They are not holding up that “The folic (acid) is the most important part Odette Engan, coordinator for the Wellness additional weight.” of that,” she said. “It Center at Gritman, Women who wish to participate in this “Our bodies weigh 10, 12 or 15 helps prevent neural said pregnant women program need medical clearance for exercise pounds in the water, which is very tube defects.” have a lot of work to from their doctor, and they need to fill out an nice for a pregnant person who has do when it comes to application. Engan said the classes meet twice Women should gained all this weight suddenly... consult with their labor and delivery. If a week, and the fee for a month is $33. They are not holding up that physician about any a woman exercises She said Gritman offers a 10 percent disadditional weight.” complications durduring her pregnancy, count for everybody who pays the bill within Odette Engan ing their pregnancy, she will be healthier 10 days. Coordinator for the Wellness Center at Gritman and the delivery Haeder said. And as odd as it may seem, dental care Medical Center in Moscow “They need to be should be easier. plays a significant role throughout a woman’s in touch with their doctor because sometimes Engan said every individual is different, pregnancy. they even have to be admitted to the hospital,” but she recommends pregnant women try to Dental care is “very important for hygiene she said. exercise anywhere from 30 minutes to an hour and preterm labor,” Haeder said. “The mouth There are many benefits that result from a day. She said exercising during pregnancy has a lot of bacteria. If the bacteria enters the prenatal exercise, including relief of back pain, also helps with weight loss after delivery. bloodstream, it can cause an infection, which better circulation, less fatigue and stronger “Stay active and healthy,” she said. “It helps can cause preterm labor.” muscles in preparation for labor, among othduring pregnancy, and it helps after delivery ers. with getting back into shape.” For more information, prenatal water aerobics program can be reached at (208) 883-9605. But Haeder warned that women should Still, Haeder and Engan said it’s important

16 Balance

Sleep apnea is a growing health threat Condition can lead to high blood pressure, heart attack, stroke By Sarah Mason

noring, sleepiness and increased blood pressure may sound like ugly realities of everyday life, but Luke Pluto a doctor at St. Joseph Regional Medical Center in Lewiston said each may be a sign of sleep apnea. “Sleep apnea is caused by excessive relaxation of the throat muscles when someone is asleep,” Pluto said. “So when they’re asleep and breathe in, it causes an obstruction in the throat so there’s no air moving.” Sleep apnea not only causes people to have unrestful sleep, but it can lead to high blood pressure, and in some cases it is related to heart attacks and strokes, Pluto said. The work for “sleep doctors” like Pluto has gone from a slow string of clients to a flurry of activity as a growing number of people are diagnosed with sleep apnea. “I think that there’s two things happening,” he said. “First of all the population is becoming more and more overweight, which is making it more and more common and doctors are starting to ask about it more often.” Pluto said a common story from patients he’s treated for sleep apnea is they were often tired following a night’s rest or slept during the day more after gaining a significant amount of weight. When people become overweight, it can enlarge the tongue, which can block the throat. Doctors diagnose patients with sleep apnea by conducting a sleep study, in which the person is monitored overnight. Doctors have not yet found a cure for sleep apnea. The only widely used treatment is called continuous positive airway pressure, or CPAP. CPAP is a mask that covers the nose and mouth and puts pressure on the throat to

Photo Courtesy of Thinkstockphotos.com

Snoring, sleepiness and increased blood pressure may sound like ugly realities of everyday life, but each may be a sign of sleep apnea.

keep the air passage open. People with sleep apnea often must wear CPAPs every night for the rest of their lives to avoid the affects of the sleep disorder, Pluto said. In rare cases, patients who lose a lot of weight will find they no longer suffer from sleep apnea. A CPAP costs about $1,560 at Northwest Respiratory and Medical in Moscow. Renting a CPAP can be pricey — about $129 a month, but Heather Olson, administrative assistant at Northwest Respiratory, said most insurers will cover the rental and not the purchase. “Most insurances will rent them for so many months, then purchase them,” she

said. While CPAP may be the only widely used treatment, new research in The American Journal of Respiratory and Critical Care Medicine has shown in some cases, throat exercises reduce the affects of apnea, such as snoring and fatigue. According to the study, published last year, such exercises helped to tighten throat muscles that are over-relaxed in sleep apnea patients. One study, published in 2006 by the British Medical Journal, discussed the possibility of didgeridoo playing as a way to encourage better sleep. The instrument, a large wind pipe, also may help to tighten the offending throat muscles.

Summer 2010 17

Say

what?

Hearing loss affects sufferers in many ways By Christina Lords

ccording to the National Institutes of Health, an estimated one-third of Americans between the ages of 65 and 75 and close to one half of those older than 75 have some degree of hearing loss. But hearing loss can affect a person more than just physically, said Pam Hays, manager of Hodgins Drug and Hearing in Moscow. Hays is a hearing instrument specialist licensed by the state of Idaho. “It does affect a person in more ways than you would think,” she said. “People

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18 Balance

who have the hearing loss withdraw from conversations. They stop going to social functions, social gatherings. It can also mean they don’t have their comments or questions answered.” Individuals with hearing loss can pull back from family members because long conversations are difficult, Hays said. Hearing loss can also be a hardship on family members, she said. “Family member communication with a hearing-impaired person can become strained,” Hays said. “If they’re fitted with a hearing aid, there can sometimes be a lot less contention in the family.” Anyone who is beginning to notice differences in his hearing, or if individuals find they need people to frequently repeat what they’ve just said, should get a audio-

Geoff Crimmins/Moscow-Pullman Daily News

The six modern hearing aids in the foreground are much smaller than the hearing aids in the background, which were made from the 1940s until the 1960s.

gram, she said. An audiogram presents different frequencies and different sound pressure levels via headphones. The results are then plotted on a graph that repre-

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Geoff Crimmins/Moscow-Pullman Daily News

Hearing Instrument Specialist Pam Hays, right, gives a hearing test to employee Cameron Secaur at Hodgins Drugs in Moscow.

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sents the threshold of hearing relative to a standardized curve that represents normal hearing. If a serious problem is found, Hays said she recommends a person see an audiologist or their family doctor, but most people can improve their hearing by wearing hearing aids. “With hearing aids, people are able to regain active social life,” she said. “They’re happier; they’re healthier.” While there is no specific age when people should get a hearing test, Hays said the majority of her patients come in for their first tests between their 30s and 40s, and many of her customers are 60 and older. And many schools offer free hearing tests for children to try to spot hearing problems early. Hodgins offers free hearing tests by appointment. Each test usually takes between 15 and 30 minutes. Hearing aids can cost as little as the $30 models seen in newspaper and TV ads. Hays said while those models may allow a person to get a feel for sound amplification technology, being fitted for a hearing device in a licensed office or pharmacy is usually more beneficial. A good-quality hearing aid can cost anywhere from $1,000 to $5,000. Most hearing aids last between three and 10 years, Hays said. “Technology is a marvelous thing,” she said. “The more they can miniaturize, the happier (customers) are. There are some really wonderful options now. Some are totally concealed in the ear, and we have behind the ear (models). Some come in fashion colors.” Wearing hearing protection is an important aspect of hearing loss prevention, Hays said. “Anytime someone has ringing in their ears after something, they’ve probably incurred some damage,” she said. Over-the-counter ear plugs can cost as little as $3, and even placing cotton in the ears can make a small difference if a person is working around loud noises or attending a loud concert, Hays said.

(208) 743-8226 625 6th Ave., Lewiston Summer 2010 19

P90X lives up to the hype Locals say popular workout DVD program really works By Kelly Von Lindern

here’s a reason more than 8,000 testimonial videos on YouTube sing praises of P90X, a 90-day extreme home fitness program. Locals say the DVD series, first introduced by Beachbody in 2007, holds true to the infomercial hype because it’s practical and, most importantly, it really works. Amber Delaney said she shed 14 pounds when she completed the program with friends Josh Tyler and Tony Mastroberardino, all of Lewiston, in winter 2009. “It really worked you hard and I liked that part of it,” Delaney said. “I wanted to be worked hard and know that I was getting the most out of my workout.” Participants are guaranteed to “get ripped” in 90 days. Tyler said they all were skeptical at first. “(But) the unwanted flotation device around my waistline slowly began to fade,” he joked. Getting ripped, though, isn’t the main reason the three friends recommend P90X. Tyler has a full-time job and two children at home. He said the program’s ideal for people like him who don’t always have time for the gym. Plus, Tyler said P90X requires hard work, but isn’t beyond the athletic abilities of most people. Four individuals work out at different levels in each video, so participants can follow along at their own pace as instructor Tony Horton repeats the mantra, “Do your best and forget the rest.” Matt Forge, a Lewiston native attending graduate school at the University of Minnesota, said he used P90X to get in shape between winter and spring break this year and liked having the ability to complete an intense workout in the privacy of his home. “It takes away the self-consciousness of going to the gym,” he said.

20 Balance

Mastroberardino said he’s not typically a fan of workout DVDs, but P90X is different because the exercises are diverse and challenging. “I definitely feel stronger and healthier,” he said. Suzanne Blankenship, brand director for P90X based in Santa Monica, Calif., said more than 2 million people have purchased the program and variety is a critical ingredient for that success. “I think something people really struggle with is the monotony of working out,” she said. Participants alternate through musclebuilding, cardio and core workouts, so each day is different. P90X is based on a concept called “muscle confusion,” so the body doesn’t get used to the exercises and “plateau,” Blankenship explained. The program also includes a three-phase nutrition plan that’s “built specifically to align with what your body is going through and where you are in the program,” she said.

Connie Lorenz, a registered dietician at St. Joseph Regional Medical Center in Lewiston, said the diet and exercise program may accelerate weight loss, but participants must adopt a well-balanced diet and continue exercising on a long-term basis to maintain results. “Otherwise, you’ll get ripped in 90 days and you’ll blow up in the next 90 days,” she said.

Power 90 Extreme (P90X) at a glance:

What: DVD workout program led by fitness expert Tony Horton. Cost: Three monthly payments of $39.95, available through Beachbody (www.beachbody.com). Includes: A three-phase nutrition plan, fitness guide, a “How to Bring It” video overview of P90X, 12 workout videos, calendar and online support tools. Additional equipment needed: Resistance bands and/or dumbbells and a pull-up bar. Source: www.beachbody.com

VACATIONERS BEWARE Action-packed time off can lead to stress, not rest BY KEVIN GABOURY

here’s no denying it — busy, actionpacked vacations, while fun, can be downright stressful. “Stress literally causes your neurotransmitters to overwhelm your nervous system and cause misfiring,” says Rhett Diessner, professor of psychology at Lewis-Clark State College in Lewiston. The effects are familiar to most of us. They can include forgetfulness and other related memory problems and cognitive problems like fuzzy thinking, tiredness, quickness to anger and anxiety, which can lead to depression. So before you pack for a nerve-frying

jaunt to Las Vegas or New York City, you option for those wanting a break from may want to consider a relaxing weekend everyday life — whether it’s for 10 minutes for yourself. or an entire day, Eimers says. “It’s so beneficial for everyday life,” says “It used to be a luxury, but I think it’s a Sondra Eimers, owner of Spirit Springs Day necessity,” she says. “I think more and more Spa in Moscow. people are taking “One- or two-week vacations can advantage of it.” Spirit Springs is a be very helpful in lowering stress. full-service spa and Stress, however, But in general, if we’re looking at salon, offering pediisn’t necessarily bad, work life as a 12-month activity, cures, manicures, and some stress is vacation is going to be a very small actually good for body wraps, body factor in reducing your stress, scrubs, massage, human developwhereas daily stress reduction is hair care, tanning ment, Diessner going to be very important.” and tooth whitensays. This is known Rhett Diessner ing. as eustress and it Professor of psychology at “You get to deusually occurs when Lewis-Clark State College in Lewiston compress,” she says. you participate in “It’s very beneficial for anybody, not just high-adrenaline activities or are around the female population. A man can decom- someone you’re attracted to. press by having a massage.” see VACATION – PAGE 22 Day spas have become a very popular

People committed to life.

Summer 2010

VACATION – from PAGE 21

What’s important, Diessner says, is people keep their stress levels manageable by taking some time for themselves each day. “One- or two-week vacations can be very helpful in lowering stress,” he said. “But in general, if we’re looking at work life as a 12-month activity, vacation is going to be a very small factor in reducing your stress, whereas daily stress reduction is going to be very important.” The two activities with the best research track record for stress reduction are exercise and meditation, Diessner explains. They can also help keep you well. “Both exercise and meditative activities pump up your immune system,” Diessner says. “They go to the neurotransmitters that are involved in the stress response — like adrenaline — and they lower the production of those in your bloodstream.”

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Keeping bad habits at bay Summertime is a good time to encourage healthy snacking for kids

inexpensive and healthy kids’ snacks. alternative to fresh fruit if kids are hesitant Mix carrot slices or baby carrots, cherry about eating traditional produce. tomatoes, radishes, onions and other veg“Plantain chips, as well, are good and gies together with lettuce and low-fat salad healthy for you,” he said. “A plantain is kind dressing in a cup. of like a banana, a cousin of the banana.” By Holly Bowen Cover the top of the cup with plastic The co-op and many other grocery wrap, and shake it to mix the salad togeth- stores also sell chips made from dried apple ith youngsters home for the er. Children can enjoy mixing the ingredi- slices. summer, parents and caretakers ents without making If all else fails, “Plantain chips, as well, are good parents and caregivshould encourage healthy snack- too much of a mess. ing early on before bad habits develop. The same technique and healthy for you. A plantain is ers can always fall kind of like a banana, a cousin of Getting children involved in choosing can be used to mix back on the reliable the banana. ” and preparing healthy snacks gives them fruit chunks and staple of peanut Alex Gordon ownership over what they are eating — let yogurt or cottage butter, Gordon said. Moscow Food Co-op’s kids help out in the garden, and they will cheese together. That can be paired grocery department employee feel even more pride in their meals. Unique foods with apples, celery, June is National Fruit and Vegetable that are healthy but still relatively unknown raisins and a number of other produce Month, perfect timing for in-season proto kids can provide some novelty to enitems. duce in north-central Idaho and eastern courage them to eat. Hummus, made from garbanzo beans, Washington. Area farmers markets will Alex Gordon, who works in the grocery is another healthy dip that children can try soon begin offering more and more locally department of the Moscow Food Co-op, see snacks – page 24 grown fruits and vegetables that make recommends dried fruit leather as an

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snacks – from page 23

with bite-size veggies like carrots, broccoli and cauliflower. Many grocery stores sell bags of precut, prewashed baby vegetables that make preparation time almost zero. For larger meals that aren’t quite dinner fare, children can put tomato sauce, cheese and sliced veggies on toasted English muffins to make handheld pizzas. When the weather gets hot, 100 percent fruit juice can be made into homemade ice pops that are both refreshing and devoid of the high-fructose corn syrup prominent in commercial frozen treats. Frozen berries, grapes or fruit slices also make a sweet yet healthy snack. As far as beverages go, experiment with different kinds of teas to make the perfect iced blend. Some herbal teas are sweet and when iced are appealing to many children without the sugar and calories of traditional cold drinks. Above all, keep kids hydrated and nourished when they’re active, but avoid filling them with sugary drinks that will negate

Photo courtesy of thinkstockphotos.com

the benefits of physical activity. On the Net: More information about healthy eating, including nutrition-related activities for children, can be found at the U.S. Department of Agriculture’s MyPyramid.gov.

Getting children involved in choosing and preparing healthy snacks gives them ownership over what they are eating — let kids help out in the garden, and they will feel even more pride in their meals.

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24 Balance

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FAT:

THE SECRET INGREDIENT TO A TASTY LEAN BURGER

to pad your patty by using some healthful ingredients mixed into the ground meat that can hen it comes to ground enhance the flavor while also meat (or most any reducing the amount of meat meats for that matter), (and fat) in each burger. it’s a simple equation: fat equals Ingredients such as wholeflavor and moisture. It would grain breadcrumbs, couscous follow then that a low-fat burger or prepared bulgur often are should be dry and tasteless, right? used for making meatballs and Not necessarily. meatloaves, and they work just While it may be tempting to go as well in burgers, too. for 90 percent or 95 percent lean As a rule of thumb, it’s best ground beef or turkey when craft- not to add filler at more than a ing a leaner burger, the results will 1-to-3 ratio to the meat; otherbe disappointing. A better choice wise the hamburger patties will is to use a juicier 85 percent lean tend to fall apart, especially on meat and find other ways to cut the grill. Dry ingredients also the fat. see FAT – PAGE 26 The secret is in knowing how JIM ROMANOFF,

For The Associated Press

LARRY CROWE/AP PHOTO

A chili turkey burger is seen in this photo. The right filler, like the mashed black beans and sauteed onions in this burger, will help keep a lower-fat burger moist and flavorful.

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Cynthia Tomlinson, MS, CCC-SLP Speech Therapist

Jackie St. Marie, MA, CCC-SLP Speech Therapist

Summer 2010

FAT – from PAGE 25

tend to work better than moist ones. If you’d like to use vegetables to bulk up your burgers, it’s best to drain the ingredients well. For instance, you can use flavor-packed roasted red peppers or sun-dried tomatoes, but be sure to thoroughly blot away any excess packing liquids with paper towels before chopping and adding to your meat. This recipe for chili turkey burgers uses black beans to reduce fat while adding extra bulk and fiber. The beans are mashed with sauteed onion and garlic that have been spiced with ground cumin and minced jalapeno. This mixture then is combined with lean ground turkey (not the 99-percent lean kind!), and a few tablespoons of tomato paste for a touch of acidity and extra binding power. For more daring palates, you can jack up the heat by adding a few more chilies, a few dashes of your favorite hot sauce or using habaneros instead of the tamer jalapenos.

CHILI TURKEY BURGERS

Start to finish: 35 minutes Servings: 4

until fragrant, 1 to 2 minutes longer. Transfer to a dish to cool.

1 teaspoon canola oil 1 small sweet onion, finely chopped 3 cloves garlic, minced 1 jalapeno pepper, seeded and minced 2 teaspoons ground cumin 3/4 cup canned black beans, rinsed 2 slices firm whole-wheat bread, torn into small pieces 2 tablespoons tomato paste 2 tablespoons chopped fresh cilantro 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1 pound lean ground turkey 4 whole-grain hamburger buns Tomato salsa, for topping Shredded lettuce, for topping In a small nonstick skillet over medium, heat the oil. Add the onion and saute until lightly colored, about 4 minutes. Add the garlic, jalapeno and cumin. Cook, stirring often,

Heat a gas grill to medium-high or light a charcoal fire. Meanwhile, in a food processor, combine the beans, bread and tomato paste. Pulse until well mashed, then add the cilantro, salt, pepper and the reserved onion mixture. Pulse several more times, then transfer to a bowl. Add the ground turkey, mix well, then shape into four 3/4-inch-thick patties. Grill the burgers until they register 165 degrees on an instant thermometer, about 5 minutes per side. Meanwhile, toast the buns on the edge of the grill. Serve the burgers topped with tomato salsa and shredded lettuce. Nutrition information per serving (values are rounded to the nearest whole number): 392 calories; 99 calories from fat; 11 g fat (2 g saturated; 0 g trans fats); 65 mg cholesterol; 45 g carbohydrate; 31 g protein; 8 g fiber; 696 mg sodium.

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Being obese raises the risk of sexual problems among obese men and normal-weight men sexual and reproductive health at the Lonas to whether they found a sexual partner. don School of Hygiene and Tropical MediThe results were published online cine and one of the BMJ study authors. LONDON — Scientists say being fat recently in the medical journal BMJ. The Experts said the problems faced by can be bad for the bedroom, especially if study was paid for by several French govobese people were probably because of a you’re a woman. ernment agencies. combination of physical problems linked In a new study, European researchers People with a BMI of 18-24 are consid- to obesity as well as other issues, such as found obese women had more trouble ered to have a healthy weight. Those with low self-esteem and social prejudices. finding a sexual partner than their normal- a BMI of 25 or above are considered overObese people are at higher risk anyway weight counterparts, though the same weight and people for diabetes, depres“This is not a heart attack or a wasn’t true for obese men, and were four with a BMI of 30 or sion and urinary stroke...but it’s an important quality stress incontinence, times as likely to have an unplanned preg- more are classified of life factor and a public health nancy. Fat men also reported a higher rate as obese. all of which can problem.” of erectile dysfunction. Previous studies hinder sex. If people Dr. Andrew McCullough Experts interviewed more than 12,000 have found similar are extremely heavy, Associate professor of clinical urology at New they might also French men and women aged 18 to 69 trends, but researchYork University School of Medicine about their sexual experiences and anaers were surprised have muscular or lyzed the results based on their Body Mass by the discrepancy they found between skeletal problems that make sex challengIndex. the genders as to how excess weight affects ing. Obese women were 30 percent less peoples’ sex lives. The researchers found that obese likely than normal-weight women to have “Maybe women are more tolerant of women were less likely to ask for birth had a sexual partner in the last year. In tubby husbands than men are of tubby see bedroom – page 32 comparison, there was little difference wives,” said Kaye Wellings, a professor of MARIA CHENG

Associated Press Medical Writer

“

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Summer 2010 27

Once-sickly children recall Preventorium rium alumni at what’s now Boswell Regional touch. There’s so few of us left, I started a webCenter. site about eight years ago to find more people. “It’s kind of fun to swap stories,” said Judy “It’s taken that long to get several of us MAGEE, Miss. — It was called the Preven- Rowe, 50, of Gulfport, a Preventorium resident together.” torium, a place where children went to dodge for six months in 1968. “You hardly ever run The old Preventorium building is now a one of the most dreaded diseases: tuberculosis. into anyone who had this same experience in workshop at Boswell, an institution for adults Before Mississippi’s version closed in the childhood. “The people who ran them were with intellectual or 1970s, thousands of children spent months or “We were very developmental disso confident that what they were years there on the campus near Magee, romp- young; some people abilities. doing was right, but later research ing in the fresh air, fattening up like Christmas think maybe we just Boswell Regional overturned that. They lost their turkeys, and, in many cases, missing home. made it up in our Center is named for mission and anchor to any kind of It’s such an unfamiliar — and some might heads.” science and public-health knowledge Dr. Henry Boswell, say curious — chapter in American and The reunion founder of its predebefore they closed.” Mississippi history that even Preventorium started at the old cessor: the MississipCynthia Connolly, veterans sometimes wonder if it’s true. Preventorium buildpi State Sanatorium, A University of Pennsylvania “There was a long period in my life when ing, a brick-anda treatment center associate professor of nursing I didn’t know if I had dreamt it,” Sledge, Miss. stone, Colonial-style for patients with native Cynthia Hale, 55, said. “I just want to structure shaped like a Lorraine cross, with tuberculosis. put my hands on the place, just to touch it and two horizontal bars. Between 1929 and the early- to mid-1970s, make it real.” It’s been a long time coming, Hale said. the sanatorium’s sister facility was the PreHale, now of Memphis, recently relived that “Once we left the Preventorium there was ventorium, an institution yoked to a national memory with a smattering of other Prevento- never any organized attempt to keep us in movement to halt the spread of tuberculosis, GARY PETTUS

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or TB, in children — often those with relatives who had the disease. The Preventorium did not admit children with TB but only those at risk for it. At Mississippi’s Preventorium, parents could visit only twice a month. Their children, around ages 4 to 11, even had to stay put for Christmas — part of the plan to isolate and protect them from the outside world of unrestrained germs. “The thought of a child getting TB — it was a really scary time,” Rowe said. More than 33,000 Mississippians died from TB between 1919 and 1938, reports “Mississippi State Sanatorium, A Book of Information.” Nationwide, the TB death rate in 1938 was 49 per 100,000; in Mississippi, it was 57, the book states. Although no one realized it at the time, TB was already in decline by the early 20th century, probably because of better nutrition and less crowded living conditions, said Cynthia Connolly, a University of Pennsylvania associate professor of nursing and author of “Saving Sickly Children: The Tuberculosis Preventorium in American Life, 1909-1970.” No effective treatment was available until the 1950s, when antibiotics such as streptomycin arrived. “The preventoria were well-intentioned, and used the best science of the time, until then,” Connolly said. “The people who ran them were so confident that what they were doing was right, but later research overturned that. They lost their mission and anchor to any kind of science and public-health knowledge before they closed.” Nationwide, preventoria, like TB, began to disappear after World War II. “They were not preventing TB, and TB wasn’t such a big problem any more,” Connolly said. Some remained open as long as parents sent their children there. The one near Magee finally closed around 1976, apparently from lack of interest. Before the 1950s, it had flourished. But true to the racial attitudes of the day, white and black children were housed separately. In the 1930s, Mississippi’s Preventorium

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see tuberculosis – page 30

Summer 2010 29

tuberculosis – from page 29

kids rose at 6:30 a.m. to a daily regimen of “personal hygiene,” exercises, meals, rest in bed, milk breaks, school, outdoor play, story hour, and bedtime by 7:30 p.m. or 8 p.m. There were frequent encounters with cod liver oil. “But you got peppermint candy as a chaser, so that was good,” said author Patti Carr Black of Jackson, a Preventorium child in the late 30’s to early 40’s. “We stayed outdoors all year long. We were barefoot and wore these bloomers with

sleeveless tops in the summer, long sleeves for winter. We were hardy.” No child left the table until his or her plate was clean. Preventoria clung to the principle that fresh air, outdoor exercise and fat-rich foods would keep TB at bay. “By the time I got out of there, I was a chunky little monkey,” said Hale, a resident between 62 and 64. Reviews from Preventorium children are mixed.

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“I will always recall those as the happiest years of my life,” said Carr, who’s in her mid70s. “Maybe I was too young to be attached to my old life. I was 4 to 6 years old. “We had a movie theater, in a handsome brick building; a swimming pool; a play village; and a big golf course that we walked around to see the ducks in the pond. “It was a natural kind of life. It did have its discipline, but I didn’t find it obnoxious. I found it securing.” Larry DeWitt, 53, of Jackson, who was there in the mid- to late 60’s, said, “I didn’t want to leave.” For Jack Broome of New Orleans, a Mageearea native, “It was not pleasant. “You had to sleep at attention,” said Broome, 49, a Preventorium child from 1967 to 71. “Every time you used the restrooms, you were watched. “And they were pretty free with whippings back then.” Rowe got one “when I wouldn’t go to sleep — a smack on the behind. That really puts you in the mood for sleeping,” she said with a laugh. She defined her experiences as “good and bad.” “It was kind of fun to be with all those other kids at the same time. But it was really strict and regimented.” Hale remembers her stay as time when “we didn’t belong to our parents. “Although I never had TB, I was sickly and had tested positive for it. My parents were extremely poor; this was the only way they knew how to help me. “But I was so young. It has taken a long time and a lot of therapy for me to understand what happened.” As part of her therapy, she started the Internet Preventorium newsgroup that led to the reunion, she said. “I wanted to find and meet these people who shared these same things, and see how they turned out. “We have a bond. For a while, we only had each other.” Information from: The Clarion-Ledger, http://www.clarionledger.com

Crossword CLUES ACROSS 1. Doctors’ group 4. WordPerfect’s home 8. Physiques (slang) 10. Exaggerate 13. Lined up for review 14. Smartly 15. Insert mark 17. Space above the ground 18. Tobacco smoke residue 19. Largest Syrian city 21. Prescribed amounts 24. Any large organization 26. Actress ___ Taylor 27. Affirmative votes 28. A brother or sister 29. Package (abbr.) 30. A long narrow cut 32. Language of Laotians 33. The Oscars 39. Matadors 40. Sacred Egyptian beetle 42. Hill (Celtic) 43. Plural present of be 44. Benign muscle tumor 45. Impart motion to 48. Selfs 49. Many origins 50. Denoting two 51. Apply gold leaf 52. Midway between NE and E CLUES DOWN 1. Manila hemp 2. Esprit de corps 3. Feels deep affection for 4. Dominates 5. Increase motor speed 6. Before 7. Fisher cats 9. Brushed 10. Miscellaneous collections

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Solution on page 32

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1850 Idaho Street, Lewiston • 208-746-6068 800-248-5049 Summer 2010

bedroom – from page 27

control services, and thus, four times more likely to accidentally get pregnant. Pregnant fat women and their babies also faced a higher risk of complications and death than normal-weight women. Sandy Goldbeck-Wood, a specialist in psychosexual medicine at a London sexual health clinic, said physicians must talk to obese women about birth control. “Doctors need to get over their own embarrassment and ask the difficult questions,” she said. Goldbeck-Wood was not

linked to the study but wrote an accompanying editorial in the BMJ. Wellings and colleagues found obese men and women with a partner were no different from normal-weight people in terms of how often they had sex. They also found that women tended to have partners with a similar body shape. Nearly 70 percent of fat women reported having a partner who was also heavy, while only about 40 percent of fat men had a similarly proportioned partner.

Some experts said the growing obesity epidemic in the West would worsen sexual dysfunction problems. “This is not a heart attack or a stroke... but it’s an important quality of life factor and a public health problem,” said Dr. Andrew McCullough, an associate professor of clinical urology at New York University School of Medicine and director of male sexual health at NYU’s Langone Medical Center. He said the study’s findings should provide another reason for people to trim their waistlines. “It seems like a no-brainer,” he said. “If you lose weight, you will feel more attractive and that could improve your sex life.” Online: www.bmj.com www.nhlbisupport.com/bmi

32 Balance

On the level Your guide to area health professionals Dr. Elizabeth Black Blue Mountain Family Health 1267 Belmont Way Clarkston, WA

(509)751-5500

Dr. Elizabeth Black’s medical experience goes far beyond her formal medical training and years as a fully licensed physician. Her grandfather was a town doctor in a rural community in upstate New York, and her grandmother was a registered nurse. Raised by them for much of her early years, she grew up surrounded by medical professionals and their patients. Graduating from Hunter College in New York City with honors and an Air Force Medical Services Scholarship, she attended the Albert Einstein College of Medicine, one of the top medical schools in the country. After serving four years in the U.S. Air Force as an Emergency Services physician, she returned to upstate New York to complete her residency in Family Medicine. Upon completion of her specialty training, she was recruited by Tri-State Memorial Hospital to practice in Clarkston. Here she opened Blue Mountain Family Health, devoted to offering the ﬁnest in primary and preventive care.

Electrolysis & Permanent Makeup, LLC There is more to removing hair than just removing hair... Margaret Young, owner of Electrolysis and Permanent Makeup, is a Registered Nurse and the only Licensed Electrologist in the L-C Valley. She has 15 years experience. Electrolysis is the permanent removal (not reduction) of unwanted hair. It is the only hair removal method that eliminates the hair follicle (papilla) and is recognized as permanent by the FDA. It can be used on any color of hair, even white. The most common areas of hair removal for women are the neck, chin, upper lip, brows and underarms. For men, the most common areas are ears, neck and beard--full removal or shaping. There is no other hair removal method that can eliminate the follicle and guarantee permanent hair removal. Other services include Permanent Makeup tattooing for eyebrows, eyeliner & lips and tattoo removal.

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Blessings to you! Interlink Volunteers - Faith in Action provides volunteers enabling elders and others to live independently in their homes. We believe there is a peace-full satisfaction in giving a little bit of time to help another live as stress free as possible. We invite you to join us! Volunteer opportunities are found in The Monday List on our website www.interlinkvolunteers.clearwire.net. We encourage you to consider helping a neighbor and ﬁnd the peace that passes understanding (Philippians 4:7). Thanks for your kind consideration. God bless you. Ray Rosch, executive director Summer 2010

SNAP Fitness Staff Meet the personal training staff of SNAP Fitness—Pullman. SNAP offers no contract, monthly memberships at low rates. Our SNAP Fitness members enjoy 24 hour access to any SNAP location, discounts at 745 N Grand Ave. local and national businesses, and access to a fantastic personalized Pullman, WA web page. Each new member receives an orientation and workout (509) 334-SNAP plan absolutely free, as well as a consultation with one of our stellar personal trainers, a $100 value! SNAP’s training staff, which was highlighted by SNAP’s CEO as the best in the business at a national state of the franchise briefing, is waiting to meet you right now. Here’s a bit about who we are: We are collegiate rowers, yoginis, marathon runners, Figure competitors, and black belts. We are students, mothers and fathers, athletes, and active members of our community. Collectively we hold a dozen degrees and more than 25 certifications. Our specialties include senior fitness, exercise physiology, weight loss, effective goal setting, women’s fitness, Olympic weight lifting, sports conditioning, and more. Our past and current clients have enjoyed stronger muscles, improved sports performance, improved balance and independence, and increased health and wellness. We’ve helped hundreds of people lose thousands of pounds. We have guided scores of people on the Palouse as they have set and achieved diverse health and fitness goals, and we’re waiting to help you define and reach your goals, too. We believe in hard work, clear communication, multi-faceted support, and your ability to succeed. We are integral to the vitality and energy that set Pullman’s SNAP Fitness apart, and we are your personal trainers. Training can be adapted to fit any personality, schedule, and budget. It’s time to stop making excuses and start making progress. Contact SNAP Fitness—Pullman today. You can try the gym for a week at no charge, and when you do we know you’ll be ready to work with us on accomplishing your goals. For more info, go to www.snapfitness.com/pullman!

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