Balance Winter 2010

Balance Volume 2 – Issue 4 – Winter 2010

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

COVER STORY

JUMPstepsSTART regional

10

experts recommend for better health

TATTERED TATS

Lewiston business specializes in tattoo removal

LOW-IMPACT FUN

Close-to-home activities that won’t hurt your body or wallet

DRUG-FREE RELIEF

Alternative medicine provides options for pain management

  Balance

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Contents

COVER STORY

Balance – volume 2, issue 4 – Winter 2010

18

HEALTH & WELLNESS

10 EASY PIECES OF ADVICE Looking for ways to improve your

DRUG-FREE PAIN RELIEF

Alternative medicine ranges from acupuncture to herbal remedies

health in the new year?

HEALTH & WELLNESS

12

10

HEALTH & WELLNESS

22

STRAIGHTEN UP It won’t hurt

‘TIS THE SEASON The high numbers of germs spread around

ALSO

|

4

Balance

|

LETTER FROM THE EDITOR 6

from a sneeze are nothing... to sneeze at.

HCG DIET 14

|

VERA WHITE 16

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Bring your Best Moves

Enjoyment. Our mission is to help you enjoy the things you like to do.

From planned activities like dancing, games or fun outings to reading or just relaxing, you can do it all at Whitman. So bring your best moves! We are an affordable and friendly independent and assisted living community, so why not make Whitman your new home?

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Come see what Whitman is all about.

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Winter 2010

LOCAL CONTRIBUTORS

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.

Letter from the

KEVIN GABOURY

Lewiston Tribune staff writer

Kevin Gaboury 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.

Editor

PEGGY HAYDEN

Lewiston Tribune staff writer

We hope you enjoy this edition of Balance as much as we enjoyed putting it together for you.

Peggy has worked at the Lewiston Tribune for four years. She lives in Lewiston with her husband and dog, Chrissy. Peggy enjoys baking doggie treats for Tribune pups as well as making human treats for her friends and family.

The new year is just about here, and that means resolutions. Before you resolve to do the impossible, take a look at our list of 10 easy steps that can immediately improve your health.

SARAH MASON

Daily News staff writer

If 2011 is the time for a new start in other areas as well, there’s good news: That tattoo that was so you in 2009, can be removed. As painful as that may be to think about, we take a look at your aches in a couple of other ways, too: preventing them with good ergonomics in your work life, and alleviating them without resorting to narcotics or other addictive pain relievers.

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

KELLI CURTIS Freelance writer

We also offer a recipe for a low-cal soup to warm you up on the coldest days, plus a critical look at the latest weight loss wonder, a 500-calorie diet supplemented with a pregnancy hormone. And any weight loss program includes exercise, so we have found some available to older folks that don’t require tight, stretchy clothes or falling off a mountain.

Kelli makes health and fitness a daily priority by utilizing the P90X workouts and frequent walks with friends — good for exercise and therapy! Married for three years, Kelli will be moving to Germany this spring with her husband, a member of the U.S. Army.

JESSE HUGHES Graphic designer

This is our eighth edition of Balance, which was created to give readers the tips, information and insight they need to make healthy choices.

Jesse has worked for the Daily News and Lewiston Tribune since 2008 in the advertising department. He and his wife try to eat a healthy, well-balanced diet and stay active by walking, hiking, and being kept on their toes by two boys.

Balance is the only local health magazine in our region dedicated to helping you explore the lifestyles, activities and health care options in your community.

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.

If you have any questions or comments about Balance, or if you have an idea for a story you would like to pass along, contact me at lrozen@dnews.com or Lewiston Tribune Managing Editor Doug Bauer at dbauer@lmtribune.com.

Have a great winter and look forward to another issue of Balance this spring.

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.

Lee Rozen Managing Editor Moscow-Pullman Daily News

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.

RONALD W. ALM, D.P.M. Board Certied American Board of Podiatric Surgery • Board Certied American Board of Podiatric Orthopedics • Fellow American College of Foot and Ankle Surgeons Certied Wound Care Specialist

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ADVERTISER INDEX

A Full Life Agency...........................................31 Allen, Dr. Richard...........................................31 Alm, Dr. Ronald................................................6 Bishop Place...................................................23 Blue Mountain Family Health.......................13 Clarkston Denturist Clinic.............................21 Clearwater Medical.......................................22 Clearwater Vein Care Center.........................15 Elm View Chiropractic...................................27 Garges, Lawrence M., M.D.............................30 Gritman Medical Center................................36 Guardian Angel Homes.................................32 Haas, Dr. Galen K...........................................34 Huckleberrys at Rosauers.............................15 La Bella Vita Medical Spa................................5 Leavitt DMD, Erin / Lamb DMD, Bryan..........21 Lewis Clark Gastroenterology/Endoscopy.....7

Life Care Center.............................................35 Maplewood Dental........................................30 Moscow Family Medicine..............................30 Moscow Food Co-op......................................11 Palouse Medical.............................................35 Pathologists’ Regional Laboratory...............24 Pullman Family Medicine..............................28 Pullman Regional Hospital............................32 Royal Plaza Retirement Center.....................25 Seubert’s Quality Home Care..........................3 St. Joseph’s Regional Medical Center............29 Total Health Physician Group........................29 Tri-State Memorial Hospital............................2 Wedgewood Terrace......................................16 Whitman Senior Living....................................5 Williams, Dr. Walter.......................................17

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 290397LY-10

Winter 2010

Low-impact

FUN for seniors These regional activities won’t hurt your body or your wallet

the area, each offer activities of a slightly different nature. iking, fitness classes and At the Pullman Senior Center, program adventures to regional parks coordinator Steve Bell is hard at work to and towns; all for a minimal bring the center’s activities to the “cutting fee. Thanks to the planning edge.” of senior centers around the Palouse and “We do so many things that there’s Lewiston-Clarkston Valley, those who are something that they’re bound to like,” Bell young at heart — but not so young in years said.

— can enjoy many activities for very little Activities at the senior center range money. from low-impact exercises, to competiPullman Senior Center, Lewiston Parks tive games to excursions outside of town. and Recreation Department and the Adult Those who pay the $10 annual memDay Health program at Gritman Medical bership fee are eligible for all activities, Center in Moscow, among other groups in including daily Coliseum Walks: a shuttle 8 Balance

BY SARAH MASON

H

service to Beasley Coliseum at Washington State University’s campus, where participants can walk inside without being impeded by weather and icy sidewalks.

“They go inside the building and walk around the inside perimeter ... where it’s warm and flat and there are no trip hazards,” Bell said. “They can walk two miles, five miles or whatever they can do.”

Members also can join low-impact fitness classes at the center in Pullman City Hall, where a trainer leads participants through flexibility and strength classes.

Part of the membership also includes a monthly dinner or breakfast at restaurants

in Pullman, Colfax, Lewiston or any surstrong and capable of handling everyday rounding towns. Senior center members tasks. also get a chance to go on trips to parks Fitness and social activities aren’t just and gardens around the region. for able-bodied seniors. The Adult Day One of the most popular activities is the Health program at Gritman Medical Nintendo Wii bowling video game. Like Center in Moscow offers many activities a regular bowling “[Wii bowling] is just exciting, for seniors with league, Wii bowlers medical needs of a they root for each other. It’s just practice weekly with physical or mental like being at a bowling alley. the video game, nature.

It’s great exercise and hand-eye going through the “Our goal is to coordination.” movements of bowlreally try and keep Steve Bell ing, swinging the people as functional program coordinator at Pullman Senior Center small game controlas they can be, to aller like a bowling ball. The center’s team low them to live in the community so they meets up with other senior groups in the don’t have to go to a nursing home,” said region for tournaments. Bell said this is a Barb Mahoney, the director. chance not only for members to socialize, Anyone older than 18 referred by but to stay active and perfect their bowling friends or loved ones to the adult day skills. health program will be admitted after “It’s just exciting, they root for each meeting with a social worker. other,” Bell said. “It’s just like being at a Once admitted, adults can take advanbowling alley. It’s great exercise and hand- tage of fitness classes, gardening, gaming eye coordination.” and other activities. Gritman health proBell said the center strives to be as infessionals assist participants throughout clusive as possible. Generally members are 55 years and older, but anyone is welcome to join, he said.

In the valley, adults and seniors enjoy swing dancing and fitness classes, among many other activities offered by the Lewiston Parks and Recreation Department.

One popular biweekly event is line dancing, said Brandon Johnson, the recreation specialist. At the Lewiston Community Center every Monday and Thursday, dancers are led by a caller, someone who calls out steps for the dance. Dancing at the center is free and anyone of any age may join, regardless of skill level, Johnson said.

Parks and recreation also host painting programs, cards and cribbage games throughout the week, all at no cost to seniors.

Like the fitness class offered at the Pullman Senior Center, Lewiston Parks and Recreation offers a “Fit and Fall Proof ” class at the community center. This is a 10week class with twice-weekly workouts.

Johnson said such classes are instrumental in helping seniors remain flexible,

each event, catering to individual needs.

Adult Day Health costs less than most in-home care — almost $13 an hour — but there are many financial-aid programs available. Those who wish to participate may gain financial aid through Helping Hands, which is a fund for those who cannot afford such programs. Adult Day Health is also approved for Medicare and Medicaid.

“I don’t think we’ve ever totally turned somebody away,” Mahoney said. “There have been some people who’ve had 100 percent of the cost paid for.”

For more information:

 Pullman Senior Center, visit www.pullmanwa.gov/DrawOnePage.aspx?PageID=746 or call (509) 332-1933.  Programs offered by the Lewiston Parks and Recreation Department, view a brochure at www.cityoflewiston.org/index. aspx?nid=533 or call (208) 746-2313.  Gritman Medical Center’s Adult Day Health, visit www.gritman.org/services-adulthealth.html or call (208) 883-6483.

Winter 2010

9

Pain relief that’s

DRUG-FREE

Alternative medicine ranges from acupuncture to herbal remedies

BY PEGGY HAYDEN

N

arcotic pain medications are only one of the ways those suffering with chronic pain can find relief.

Some of the alternatives available include acupuncture, herbal remedies, massage therapy, chiropractic services, physical therapy and non-addictive pain medications.

“Pain is likely the No. 1 reason that brings patients into our office for treat-

10

Balance

ment,” said Meggan Baumgartner.

Baumgartner, of Healing Point LLC Chinese Medicine Clinic in Moscow, individualizes treatments to fit her patients’ needs.

The clinic offers acupuncture, therapeutic bodywork, heat therapies and herbal treatments.

For pain, Baumgartner uses a combination of treatments to help clients, including topical and oral Chinese herbal remedies, which combined with acupuncture are very successful.

Studies have shown acupuncture has excellent results for the treatment of menstrual pain, arthritis pain, headaches and neck pain, Baumgartner noted.

Elwin Klein, a naturopathic physician who has a clinic at his Lewiston home, combines acupuncture with herbal therapy

TRIBUNE/KYLE MILLS

Dr. Elwin Klein places an acupuncture needle in the toe of a patient during a recent treatment.

and applied kinesiology. He treats many ailments with acupuncture and applied kinesiology, ranging from sports injuries to chronic pain from arthritis and internal problems. As a naturopathic doctor, Klein includes nutrition in his treatments as well as other homeopathic medications.

Other options for pain in soft tissue or muscles include massage therapy, which is what Elaina Burch does on Fifth Street in Clarkston. Burch has been a massage therapist for 15 years, treating chronic pain, injuries and headaches. She recommends increased water intake among other things to supplement therapy.

“Way too many people are chronically dehydrated, which also adds to unhealthy myos; chronic pain,” Burch said.

She warns there may be some initial

Suggestions of things people can do at home to help with pain managements made by professionals who work with those suffering from pains of all types. l Proper nutrition l Stretching l Yoga l Proper hydration l Exercise l Over-the-counter medications such as aspirin, acetaminophen, naproxen and ibuprofen.

soreness after the first treatment that could last a day or two but icing the sore spots and staying hydrated will help it pass.

Some more conventional methods also help pain without narcotic medications.

Larry Ohman, a physical therapist at the Institute of Physical Therapy in Lewiston, treats muscle, tendon, ligament and joint pain daily. Treatments for pain include therapeutic ultrasound, electrical stimulation, heat and cold, manual therapy and therapeutic exercise.

“We often recommend non-drug management of chronic pain such as exercise, pacing skills, heat or ice treatment during times of exacerbations ... electrical stimulation for home use, and activity modification,” Ohman said.

At Interventional Pain Consultants in Lewiston, Dr. Lyndal Stoutin treats a variety of chronic pain. The clinic where Stoutin practices uses numerous pain-management techniques other than narcotic medications, such as vertebroplasty, which is a procedure that uses injections of bone cement into the vertebral body. This treatment is effective in 80 percent of patients with an acute fracture.

Stoutin also recommends patients with chronic pain seek psychological therapy like cognitive behavioral therapy, known to be successful in reducing pain scores.

A wide variety of non-narcotic pain medications are available and can be effective, he added.

Tribune/Kyle Mills

Ivy Warwick gets a treatment from naturopathic physician Elwin Klein to help her with Lupis.

Great Food Deserves

Great Cookware Great cooking boils down to ingredients—the better the food and tools, the better the results.

Le Creuset is no different. Like you, they don’t compromise when it comes to quality. Crafted from clay, steel, and iron since 1925, Le Creuset cookware will help you make the most of your meals! Good food deserves Le Creuset!

Winter 2010 11

Straighten up It won’t hurt

By Holly Bowen

N

ext time you sit down at your computer, pay attention to the way your arms, wrists, hands and back are posi-

tioned.

Being aware of one’s hand placement and posture in the workplace and home office can mean the difference between productivity and pain.

Curt Braun, chief executive officer of Benchmark Research and Safety Inc., in Moscow, said

12 Balance

it’s important to keep a neutral posture while sitting at a desk.

“If you’re looking at your hands, the back of your hand and your forearm should create a straight line so there isn’t any deviation at the wrist,” he said.

Carpal tunnel syndrome is a common result of poor hand, wrist and

arm placement. Symptoms include pain, weakness or numbness in the hand and wrist, according to the National Institute of Neurological Disorders and Stroke, a branch of the National Institutes of Health.

Brooksie Larson, a physical therapist with Valley Physical Therapy in Clarkston, said carpal tunnel syndrome is a common injury for which treatment varies depending on the injured person’s circumstances.

The National Institute of Neurological Disorders and Stroke recommends resting the injured hand and wrist for at least two weeks, utilizing a splint if necessary to prevent movement.

More intensive treatments include antiinflammatory drugs, physical therapistsupervised exercises, alternative therapies like acupuncture

and chiropractic and even surgery.

Poor posture is another common office culprit that causes back and neck pain.

Braun recommended office workers choose chairs with a number of postureimproving and strain-preventing ergonomic features.

He said chairs with five wheels and adjustable height and seat levers are good, and levers to adjust lumbar support are optional but helpful.

The seat itself should be devoid of sharp edges that create pressure points that restrict circulation, and it should be

“Good posture is important because it prevents neck, shoulder and spine strains.”

Brooksie Larson Physical therapist Valley Physical Therapy in Clarkston

On the Web: More details about workplace ergonomics, including pictures of good desk posture, can be found at the Occupational Safety and Health Administration’s website at http://goo.gl/t7P4.

Daily News Illustration

Proper hand and wrist position is an important part of ergonomics while working at a computer.

Dr. Black is on the Move!

Blue Mountain Family Health is relocating!

Our new office will be near 1271 Highland Ave., Suite B Clarkston, WA 99403 the Owl Tri-State Pharmacy: Temporary Location: Until July 21st, 2010

1119 Highland Ave., Suite 1 Clarkston, WA 99403

Thanks to all our patients and colleagues during our relocation.

“Your Family’s Health is Our Family Tradition”

Call us to find out more!

(509) 751-5500

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an appropriate size for the person who is using it.

“When you sit in a chair, you should be able to put at least two fingers between the front of the seat and the back of your knee,” Braun said.

“If the seat presses on the back of your knee — in other words, if the chair is too deep — it restricts blood flow to the feet.

They get numb and go cold.”

He also recommended choosing a seat with rotating and adjustable height arm rests.

“We often encourage people to buy chairs where the arms rotate in,” he said.

“That will allow them to support their upper limbs while typing on a keyboard.”

To prevent general repetitive strain injuries, Braun said it’s important to avoid static positions while sitting in front of a computer.

Taking a stretch break for 10 minutes each hour is another easy way to prevent strain, he said.

Winter 2010 13

Excreted

urine?

Experts mixed on diet supplement

HCG combines pregnancy hormone and low-cal diet the HCG diet with skepticism. “I wanted the results, but was scared to do it. My concern was going on such a restricted diet ttention dieters: The secret to because I like to eat.” weight loss may exist in a 500But she felt full, energized, and her atcalorie diet supplemented with titude toward food shifted as her body shed a pregnancy hormone excreted 31 pounds during the six-week program in urine. with the homeopathic drops.

Dr. A.T.W. Simeons first used low-dos“I don’t look at food as I did before,” Kaage human chorionic gonadotropin for dau said. “I look at food as a survival-type weight loss more than 50 years ago after thing. I’ve lost weight, I feel good, I want to researching low-calorie pregnancy diets be healthier, and now I am.” and Frohlich’s syndrome, a rare childhood Unhappy with the weight left from birthmetabolic disorder. Simeons asserted the ing three children and motivated to wear a hormone suppresses appetites and burns bikini for the first time, Ashley Ison of Lewabnormal fat, allowing for significant and iston also turned to homeopathic drops. quick weight loss.

But within two weeks, she needed to stop.

“I was like everyone else,” said Ron Vig, “I was starving,” she said. “I was so owner of Vig’s Produce and Health Food tired.”

Store in Lewiston. “I thought it’s too good Ison switched to the injections, which to be true, it’s too far out there.” doctors must give or prescribe for at-home But once he saw a store employee’s trans- use, and found this 30-day program gave formation, Vig reconsidered. “I watched her her the energy and feeling of fullness she shrink before my eyes — it was incredible. needed as she lost upwards of 40 pounds.

And now I’ve never sold a product that Despite such success stories, HCG reworked so fast.” ceives little support from the medical comCandy Kadau, of Lewiston, approached munity. The American Society of Bariatric

By Kelli Curtis

A

HCG options

l Injections: Oldest form of using HCG for weight loss; only available through doctors; can be expensive (hundreds of dollars)

14 Balance

l Pills: Easy to use/take; readily available at health stores and online l Sprays: Easy to use and travel with; might irritate nose and eyes

Tribune/Kyle Mills

(Above) HCG comes in several forms, the oldest taken through injection to help lose weight.

(At Right, Top and Bottom) Thanks to HCG injection Ashley has lost more than 30 pounds.

Physicians, the Journal of the American Medical Association, and the American Journal of Clinical Nutrition all released statements declaring the HCG diet ineffective, while several clinical studies attribute the weight loss purely to calorie restriction.

The U.S. Food and Drug Administration also banned the selling and advertisement of HCG without a warning label emphasizing a lack of substantial evidence that the weight loss results from anything more than calorie restriction.

While Bill Scharnhorst, Lewiston’s GNC owner, believes the program can work, “it’s not for everyone,” he said. “I’ve turned away just as many people as I’ve sold it to. I tell them the truth, and they say, ‘Maybe it’s not for me.’ ” “Never trust anybody that guarantees a certain amount of pounds in a certain amount of days,” Scharnhorst said. “It’s completely dishonest.” l Drops: Homeopathic and diluted; considered least expensive; readily available by health stores and online

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www.clearwaterveincare.com Winter 2010 15

GUILT-FREE SOUP

offers warmth on cold winter days cooking without feeling e’re only a few days into deprived. winter, but that hasn’t As with all prevented us from experithe recipes in encing winter-like this cookbook, weather the past month. In fact a registered here in the Lewiston Banana dietician has Belt where I live, we set a record tested it to recently of 2 degrees below zero. ensure the nuVERA WHITE tritional value When it gets that cold, I immediately start thinking hot steaming fits into a healthy lifestyle. bowls of soup. Since many of us start getMaria Gooding of St. Thomas, Onting weight conscious this time of year, I tario, Canada, submitted the recipe to the turned to a cookbook titled “Taste of Home right for this “fast, filling and delicious” Comfort Food Diet Cookbook.” soup, which is low in fat. It is loaded with The goal for this 2009 release was to vegetables and pasta and sure to please on a offer a sensible approach to eating and cold winter night.

BY VERA WHITE

W

E

How Would you Describe Wedgewood Terrace Assisted Living?

When you need a helping hand!

Effective • Engaging • Enjoyable • Endearing •

Wedgewood Terrace Assisted Living and Stepping Stones Alzheimer’s Secure Unit.

• We are here to keep you mind at Ease

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We’ve only hit the E’s!

16

2114 Vineyard Ave. Lewiston Serving your community for over 14 years!

Balance

For a tour & more information call

208-743-4545

Bean and Pasta Soup 1 cup uncooked small pasta 2 celery ribs, thinly sliced 2 medium carrots, thinly sliced 1 medium onion, chopped 1 garlic clove, minced 1 tablespoon olive oil 2 cups water 1 14½ ounce can diced tomatoes, undrained 1¼ cups reduced-sodium chicken broth or vegetable broth 1 teaspoon dried basil ½ teaspoon dried rosemary, crushed ¼ teaspoon salt ⅛ teaspoon pepper 1 15-ounce can white kidney or cannellini beans 2 cups shredded fresh spinach ¼ cup shredded Parmesan cheese Cook pasta according to package directions. Meanwhile, in a large nonstick saucepan, saute the celery, carrots, onion and garlic in oil for 5 minutes. Stir in the water, tomatoes, broth, basil, rosemary, salt and pepper. Bring to a boil. Reduce the heat; cover and simmer for 10 minutes or until carrots are tender.

Drain pasta; stir into the vegetable mixture. Add the beans, heat through. Stir in the spinach; cook until spinach is wilted, about 2 minutes. Sprinkle with Parmesan cheese.

Yield: 5 servings.

Nutrition Facts: 1½ cups equals 218 calories; 5 g fat (1 g saturated fat); 3 mg cholesterol; 588 mg sodium; 35 g carbohydrate; 7 g fiber; 9 g protein. Diabetic Exchanges: 2 vegetable, 1½ starch, 1 lean meat.

Time to snuff that habit

M

any will choose the new year to try and kick the smoking habit. Not all will be successful.

The Idaho Tobacco Prevention and Control Program, called Project Filter, works to educate the public about the resources available to help individuals kick the tobacco habit.

Tobacco use in Idaho Tobacco use is the single most preventable cause of death and disease in our society. Each year, more than 1,403 Idahoans die from smoking-related diseases. That’s an average of four people a day.

In Idaho, 17 percent of adults and 17 percent of youth aged 18-24 are current smokers. In 2009, the high school student smoking rate was found to be 15 percent — a drop from the previous year’s percentage.

Research shows the average age when Idahoans begin smoking is 13. Because the nicotine in tobacco is so highly addicting, preventing a person from smoking before he or she starts is the key to Project Filter’s efforts. Even if you don’t smoke, don’t know anyone who smokes, and somehow have never been exposed to secondhand smoke, you still pay for the cost of smoking.

Free resources to help you quit l QuitNet is the largest online quit-smoking program in the world. Idaho has its own site at www.idaho.quitnet.com.

QuitNet helps tobacco users quit by offering resources, such as support forums, chat rooms, expert advice, a directory of local programs, and information about

prescription and nonprescription products you can use to help you quit. l The QuitLine is a toll-free number that lets you talk directly to expert coaches. You’ll get private counseling and support and advice on creating your quit plan. l Most hospitals and many clinics offer classes to help you quit using tobacco. All of the Idaho district health departments hold local tobacco quitting classes at no cost.

Call the Idaho CareLine at 2-1-1 (dial 2-1-1 or 1-800-926-2588) to find classes nearby or visit the Public Health Districts page and choose the location most convenient for you.

Want to Know More?

l Tobacco Prevention and Control Program, (208) 334-0631. l Project Filter, www.projectfilter.org.

Source: Idaho Department of Health and Welfare

ANNOUNCING A NEW LOCATION

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Winter 2010 17

BY KEVIN GABOURY

Looking for ways to improve your health in the new year? Here are ...

new year is upon us. If your resolution is to get healthy, but you’re not sure where to start, our list of 10 easy steps that can immediately improve your health may be just what the doctor ordered.

KNOW WHY YOU’RE GETTING HEALTHY It may be No. 10 on the list, but this should be your first step in adopting a healthy lifestyle, according to Dr. Elizabeth Black, a boardcertified family practice physician in Clarkston. Whether you want to compete in the Olympics or see your grandchildren graduate high school, it’s crucial to set goals for health, Black said.

“It’s important to maintain an idea of what you’re being healthy for,” she said. “That helps set a whole perspective for health.”

PARTNER WITH A HEALTH CARE PROVIDER Once you’ve decided what your reasons for getting healthy are, Black recommends finding a doctor you can trust and who will become your partner in designing a health plan that will meet your goals. “(It’s important to) discuss necessary screenings and preventatives to maintain health and prevent the progression of disease,” she said.

INCREASE YOUR VITAMIN D AND CALCIUM INTAKE services at Gritman Medical Center in Together, vitamin D Moscow, said consuming and calcium are vital for three cups of milk or yogurt bone health and metaboa day is the best way to get lism. Vitamin D has also plenty of calcium. It’s also been found to alleviate found in some vegetables, depression. such as kale. The most “Calcium and vitamin readily available source of D are required for cellular vitamin D is sunlight, but it function and they’ve been implicated can also be taken as a supplement.

WORK ON FLEXIBILITY in prevention or development of AND BALANCE diseases,” Black said.

Whether you already lead Nancy Kure, director of nutrition

A

10 easy pieces of advice

10

9

8

7

18

Balance

or school where infections can spread like wildfire. In addition, avoid touching your face — especially your eyes — or rubbing your skin, Black said.

“If we keep our hands clean and our hands don’t go on our face or our skin, then the integrity to prevent disease from getting in is much better,” she said.

DECREASE ALCOHOL CONSUMPTION A glass of wine now and your bedtime and your sleep rituals. then is OK, but drinking large amounts “Have a good, healthy, dark place of alcohol at once can be very dangerand don’t watch TV in bed,” she said. ous for the body, Black said.

Alcohol also contains excess “Leave ample time for sleep and calories, and drinking your calories make sure that you’re getting good is never a good idea, Kure said. If you quality sleep.” choose to drink, do so in moderation The amount of sleep needed per night varies from six to eight hours and check with your doctor to see if any medications you’re taking could depending on the person, she said, have an adverse reaction to alcohol or but eight is usually ideal. if you have a family history of alcohol “Sometimes as people get older, problems, Kure added. they require less sleep or they sleep CHANGE YOUR DIET differently,” Black said.

DRINK MORE In an age of quick fixes WATER and convenience, moniThe amount toring what goes in your body has of water you should be become more important that ever. drinking each day depends “We live in a society of excess on your activity level, but calories and low physical generally, you should be workload,” Black said. urinating a lot and your Rather than hitting the urine should be clear to pale drive-through, Black recomyellow, Black said. mends cooking healthy, low-fat food “Ask your doctor, at home using fresh ingredients. The because some people staples of a healthy diet should be have health issues where fresh fruits and vegetables, Kure said, too much water can be detrimental,” which are vital for weight loss and she added. contain vitamins, dietary minerals, WASH YOUR HANDS carbohydrates and fiber. Whole grains Frequent, thorough hand from sources like whole wheat bread washing is tantamount to and pasta, brown rice and oatmeal disease prevention, especially at work contain cancer-fighting compounds

5

an active lifestyle or are just starting one, flexibility and balance are key to preventing the injury that could leave you sidelined.

“Anytime you’re more flexible, there’s always a lower risk for injury,” said Saker Medavarapu of Clarkston Physical Therapy. “You stretch more efficiently if your muscles are warmed up.”

Long periods of inactivity followed by strenuous activity could lead to injury if your body is not ready for it,

Black added.

“Don’t sit on your butt all year and then decide you’re going to go out skiing,” Black said. “Maintain your fitness so that you’re sport-ready.”

IMPROVE YOUR “SLEEP HYGIENE” Adequate rest is extremely important for overall health, Black said, but unfortunately, many people don’t get it. The first step is to make sure you are consistent with

6

and can help reduce the risk of heart disease.

But like exercise, it’s best to ease into a brand-new diet, Kure said.

“If you eat a ton of fruits and vegetables at once, you’re going to have a stomach ache,” she said. “If you eat two vegetables a day, try to make it three.”

4

3

2

1

GET ACTIVE Leading an active lifestyle is No. 1 on the list for a multitude of reasons. It lowers the risk of developing diabetes, increases muscular strength, helps reduce the risk of heart disease, decreases body fat and increases the body’s production of endorphins, which make us feel good. But it’s not necessary to start training for a marathon right away — the best bet is to do what you enjoy and keep at it, Black said.

“Do what you like, because you’ll only do it if you like it,” she said. “If you like to ride horses, ride horses; if you like to play basketball, play basketball.”

To see the best results without getting discouraged, Medavarapu recommends starting at a level that’s appropriate for you and working your way up.

“If you haven’t done anything for a while, you don’t want to start at 80 or 90 percent, you want to start at around 60 percent,” he said. “As you get better endurance, increase the level.”

Winter 2010

19

BY KEVIN GABOURY

Looking for ways to improve your health in the new year? Here are ...

new year is upon us. If your resolution is to get healthy, but you’re not sure where to start, our list of 10 easy steps that can immediately improve your health may be just what the doctor ordered.

KNOW WHY YOU’RE GETTING HEALTHY It may be No. 10 on the list, but this should be your first step in adopting a healthy lifestyle, according to Dr. Elizabeth Black, a boardcertified family practice physician in Clarkston. Whether you want to compete in the Olympics or see your grandchildren graduate high school, it’s crucial to set goals for health, Black said.

“It’s important to maintain an idea of what you’re being healthy for,” she said. “That helps set a whole perspective for health.”

PARTNER WITH A HEALTH CARE PROVIDER Once you’ve decided what your reasons for getting healthy are, Black recommends finding a doctor you can trust and who will become your partner in designing a health plan that will meet your goals. “(It’s important to) discuss necessary screenings and preventatives to maintain health and prevent the progression of disease,” she said.

INCREASE YOUR VITAMIN D AND CALCIUM INTAKE services at Gritman Medical Center in Together, vitamin D Moscow, said consuming and calcium are vital for three cups of milk or yogurt bone health and metaboa day is the best way to get lism. Vitamin D has also plenty of calcium. It’s also been found to alleviate found in some vegetables, depression. such as kale. The most “Calcium and vitamin readily available source of D are required for cellular vitamin D is sunlight, but it function and they’ve been implicated can also be taken as a supplement.

WORK ON FLEXIBILITY in prevention or development of AND BALANCE diseases,” Black said.

Whether you already lead Nancy Kure, director of nutrition

A

10 easy pieces of advice

10

9

8

7

18

Balance

or school where infections can spread like wildfire. In addition, avoid touching your face — especially your eyes — or rubbing your skin, Black said.

“If we keep our hands clean and our hands don’t go on our face or our skin, then the integrity to prevent disease from getting in is much better,” she said.

DECREASE ALCOHOL CONSUMPTION A glass of wine now and your bedtime and your sleep rituals. then is OK, but drinking large amounts “Have a good, healthy, dark place of alcohol at once can be very dangerand don’t watch TV in bed,” she said. ous for the body, Black said.

Alcohol also contains excess “Leave ample time for sleep and calories, and drinking your calories make sure that you’re getting good is never a good idea, Kure said. If you quality sleep.” choose to drink, do so in moderation The amount of sleep needed per night varies from six to eight hours and check with your doctor to see if any medications you’re taking could depending on the person, she said, have an adverse reaction to alcohol or but eight is usually ideal. if you have a family history of alcohol “Sometimes as people get older, problems, Kure added. they require less sleep or they sleep CHANGE YOUR DIET differently,” Black said.

DRINK MORE In an age of quick fixes WATER and convenience, moniThe amount toring what goes in your body has of water you should be become more important that ever. drinking each day depends “We live in a society of excess on your activity level, but calories and low physical generally, you should be workload,” Black said. urinating a lot and your Rather than hitting the urine should be clear to pale drive-through, Black recomyellow, Black said. mends cooking healthy, low-fat food “Ask your doctor, at home using fresh ingredients. The because some people staples of a healthy diet should be have health issues where fresh fruits and vegetables, Kure said, too much water can be detrimental,” which are vital for weight loss and she added. contain vitamins, dietary minerals, WASH YOUR HANDS carbohydrates and fiber. Whole grains Frequent, thorough hand from sources like whole wheat bread washing is tantamount to and pasta, brown rice and oatmeal disease prevention, especially at work contain cancer-fighting compounds

5

an active lifestyle or are just starting one, flexibility and balance are key to preventing the injury that could leave you sidelined.

“Anytime you’re more flexible, there’s always a lower risk for injury,” said Saker Medavarapu of Clarkston Physical Therapy. “You stretch more efficiently if your muscles are warmed up.”

Long periods of inactivity followed by strenuous activity could lead to injury if your body is not ready for it,

Black added.

“Don’t sit on your butt all year and then decide you’re going to go out skiing,” Black said. “Maintain your fitness so that you’re sport-ready.”

IMPROVE YOUR “SLEEP HYGIENE” Adequate rest is extremely important for overall health, Black said, but unfortunately, many people don’t get it. The first step is to make sure you are consistent with

6

and can help reduce the risk of heart disease.

But like exercise, it’s best to ease into a brand-new diet, Kure said.

“If you eat a ton of fruits and vegetables at once, you’re going to have a stomach ache,” she said. “If you eat two vegetables a day, try to make it three.”

4

3

2

1

GET ACTIVE Leading an active lifestyle is No. 1 on the list for a multitude of reasons. It lowers the risk of developing diabetes, increases muscular strength, helps reduce the risk of heart disease, decreases body fat and increases the body’s production of endorphins, which make us feel good. But it’s not necessary to start training for a marathon right away — the best bet is to do what you enjoy and keep at it, Black said.

“Do what you like, because you’ll only do it if you like it,” she said. “If you like to ride horses, ride horses; if you like to play basketball, play basketball.”

To see the best results without getting discouraged, Medavarapu recommends starting at a level that’s appropriate for you and working your way up.

“If you haven’t done anything for a while, you don’t want to start at 80 or 90 percent, you want to start at around 60 percent,” he said. “As you get better endurance, increase the level.”

Winter 2010

19

Tired of that tattered tat?

Several methods in use to remove tattoos

T

By Peggy Hayden he popularity of tattoos has boomed, with seemingly everyone having one or planning to get one.

But what happens when that tattoo becomes a faded blob of ink no longer recognizable as the picture it once was?

Or perhaps it reflects a you that you no longer are — maybe it’s a constant reminder of a love that has long ago withered. Whatever the case it can be removed.

But finding someone in this region will take a little research.

One method of removal is a product called Tat Gone Ink, which is what Marprovided by Alicia Seyhanli garet J. Young, owner of Electrolysis and This is a before picture of a tattoo that will under go the removal process with EliminInk done Permanent Makeup in Lewiston, uses.

by Alicia Seyhanli, owner of Permanent Cosmetics & EliminInk Tattoo Removal in Spokane.

This is a “non-laser tattoo-over reversal process,” Young said. She has been removing tattoos since 2004, and also does “Which proves the only name you have “Tattoo removal can be as safe as getpermanent makeup, which is what made permanently tattooed is your mother or ting a tattoo, if you do your homework,” her decide to learn removal. children,” Young warned.

Seyhanli said.

The typical tattoo removal process with Another method in use is a product She noted the benefit of using Young takes between three and seven called EliminInk, which is tattooed over EliminInk is there is no scarring, as it has treatments over several months. Healing the original tattoo. Alicia Seyhanli, owner a scar inhibitor. Side effects of the process time between each visit can take a couple of Permanent Cosmetics & EliminInk Tat- are much the same as getting a tattoo: of months and skin too Removal, does itching, swelling, discomfort during the “Tattoo removal can be must be completely tattoo removal in process and redness. The process can take as safe as getting a tattoo, healed before the Spokane using this between one and six treatments, with a if you do your homework.” next treatment. product. two-month gap between each treatment.

Alicia Seyhanli This is the biggest Seyhanli said the Seyhanli removes many name tattoos owner of Permanent Cosmetics & drawback to the success rate varies and reminders from a past life the client EliminInk Tattoo Removal process, Young from person to would like to forget, but she also gets resaid. person depending on such factors as the quests to simply lighten the tattoo enough Young said the process is safe but she type of ink used in the tattoo, the depth to have it covered by another tattoo. warns that scarring is the most common of the tattoo and the age of the tattoo There are other methods to remove the risk. If clients follow instructions, howas well as other variables. She starts by markings such as laser removal, intense ever, the chance of scarring is minimal. having a consultation with clients to get pulsed light therapy, excision and dermThe most common procedure she perbackground information on the tattoo and abrasion. All of these methods require forms is removal of an ex’s name. health information on the client. more than one visit and can scar.

20 Balance

Family Dental Care •Preventative Care •Restoration and Cosmetic Dentistry •Crown & Bridge •Implants •New Patients Welcome

Erin Leavitt DDS Bryan Lamb DDS

3326 4th Street, Lewiston

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O

provided by Alicia Seyhanli

The same tattoo is shown after one treatment. Once skin heals completely a second treatment will be needed.

ther types of tattoo removal:

Source: immersivemedical.com/tattoo-removal_spokane_washington_1.html

Clarkston Denturist Clinic • Denture Cleaning • Adjustments • Quality Affordable Price • Full Dentures & Relines

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l Laser tattoo removal — a high-intensity light beam. The number of treatments depends on whether the tattoo is professional or amateur. It can cause damage to the skin. Recovery can take any where from a few hours to a few days.

Treatments can be painful. l Intense Pulsed Light Therapy — focuses intense light on the upper layer of skin, burning it off and stimulating new skin growth. Treatments are less painful then laser treatment. l Excision — is the removal of the tattooed area of skin; the area is then stitched or repaired with a skin graph. There is almost always some scarring. Only one treatment is needed but follow up may be necessary. Should be no more painful than any stitched wound. l Dermabrasion or Salabrasion — is a surgical procedure in which the skin is sanded to the depth of the tattoo, revealing fresh unmarked skin. Scarring is possible as well as change in pigment of the skin. Area will be tender and take a few weeks to heal.

Eldred D. Olson, L.D. 509-758-7805

1346 12th St., Clarkston Winter 2010 21

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How flu spreads

t’s influenza season. Here’s a few key facts about the flu and what you can do to avoid it: What is influenza (also called flu)?

The flu is a contagious respiratory illness caused by influenza viruses. It can cause mild to severe illness, and at times can lead to death. The best way to prevent the flu is by getting a flu vaccine each year.

Symptoms of flu

People who have the flu often feel some or all of these symptoms: l fever or feeling feverish/chills l cough l sore throat l runny or stuffy nose l muscle or body aches l headaches l fatigue (very tired) l Some people may have vomiting and diarrhea, though this is more common in children than adults. l It’s important to note that not everyone with flu will have a fever.

l The “flu shot” — an inactivated vaccine (containing killed virus) that is given with a needle. The seasonal flu shot is approved for use in people 6 months of age and older, including healthy people, those with chronic medical conditions and pregnant women. l The nasal–spray flu vaccine — a vaccine made with live, weakened flu viruses that do not cause the flu. It is approved Period of contagiousness for use in healthy people 2-49 years of You may be able to pass on the flu to age who are not pregnant. someone before you know you are sick, About two weeks after vaccination, antias well as while you are sick. Most healthy bodies develop that protect against influenza adults are able to infect others beginning virus infection. Flu vaccines will not protect one day before symptoms develop and as against flu-like illnesses caused by non-inmuch as 5-7 days after becoming sick. Some fluenza viruses. people, especially children and people with The seasonal flu vaccine protects against weakened immune systems, might be able to the three influenza viruses that research suginfect others for an even longer time. gests will be most common. The 2010-2011 flu vaccine will protect against 2009 H1N1, Preventing seasonal flu: and two other influenza viruses (an H3N2 Get vaccinated virus and an influenza B virus).

The single best way to prevent the flu is to get a flu vaccine each season. There are two Source: Idaho Department of Health and types of flu vaccines: Welfare Most experts believe that flu viruses spread mainly by droplets made when people with flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or nose.

Schedule a Tour!

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Sleep tight,

don’t let the bed bugs bite!

O

ne of the season’s least favorite holiday guests is small and loves to dine on your blood.

Bed bugs may be tiny, but they can bring a heavy dose of trouble if they make it into your home.

What are bed bugs?

Bed bugs are small, flat insects that feed on our blood, typically while we are sleeping. Adult bed bugs are about a quarterinch long, have flat, rusty-red-colored oval bodies, and look like an apple seed. They feed for 3-10 minutes and their bodies swell and become bright red. During the

bed bug life cycle, a female can lay 200400 eggs depending on food supply and temperature.

Can I get a disease from bed bugs?

No, there are no known cases of infectious disease transmitted by bed bug bites.

Some people are more sensitive to the bites and develop itchy, red welts. Scratching the bites can lead to infection. Bed bugs may also affect a person’s mental health.

Anxiety, insomnia, and irritability have been reported.

How do I prevent bed bugs from entering my home?

People often bring bed bugs into their

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homes via infested luggage, furniture, bedding, or clothing. Bed bugs can hitch a ride on items purchased second-hand, or from furniture and bedding that is delivered to your home. Bed bugs may also travel between apartments through small crevices, cracks, and ventilation ducts in walls and floors. l Regular house cleaning, including vacuuming your mattress, can help to prevent an infestation. l Clean up clutter to help reduce the number of places bed bugs can hide. l Wash clothing and inspect luggage immediately after returning from a trip. l Inspect used furniture for bed bugs before bringing it into your home. l Never bring discarded bed frames, mattresses, box springs, or upholstered furniture into your home.

When traveling, how do I avoid bed bugs?

l Look for blood spots or live insects in the seams, cracks, and crevices of the mattress, box spring, and other furniture. Request a different room if you find evidence of beg bugs. l Keep all belongings in your luggage.

Keep luggage off the bed and floor - use the suitcase valet stand or luggage rack.

Consider storing your luggage and belongings in sealed plastic bags during your stay. l If possible, move the bed away from the wall. Tuck in all bed sheets and keep blankets from touching the floor. l When packing to come home, place clothing in sealed plastic bags. l Upon returning home, keep your luggage in an isolated area, such as the garage. Inspect the luggage. Take your clothes from the plastic bags and place them directly into the washing machine. Wash all your

clothes in hot water and put them in a hot dryer for at least 20 minutes.

What do bites from bed bugs look like?

Skin reactions from bed bug bites vary from person to person. Bites may go unnoticed or may be mistaken for flea or mosquito bites or other skin conditions.

The most common skin reaction to bed bug bites are itchy red bite marks that appear clustered or in a straight line, often along the edge of clothing or where sheets were pulled up to a person’s skin. Small swollen red bumps are also common. In rare cases, people may develop large, often itchy, red welts.

How do I stop itching from bed bug bites?

How do I get rid of bed bugs?

1. Confirm that you have bed bugs.

Contact a pest control company, or, if you have what you believe is a bed bug specimen, contact your local extension office for bed bug identification help.

2. Use your vacuum’s nozzle attachment to capture the bed bugs and their eggs. Vacuum all seams and crevices on your mattress, bed frame, baseboards, and any other objects close to the bed or furniture in the home found to be harboring bed bugs. It is essential to vacuum daily and immediately place the vacuum’s contents into a sealed plastic bag and throw it away in an outdoor garbage can.

3. Wash all your linens in hot water and place them in a hot dryer for at least 20 minutes.

4. Cover your mattress, box spring, and pillows with a certified bed bug cover encasement.

BED BUGS – see page 29

stopthejunk.com

Magnified view of a bed bug, which are typically a quarter inch long.

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Most bed bug bites go away by themselves and don’t need treatment. Keep the skin clean and try not to scratch. Overthe-counter, anti-itching cream for insect bites can help relieve the itching. If the bites are very itchy, your health care provider may prescribe cream or antihistamines to relieve the itchiness.

Winter 2010 25

Diabetes:

how to know if you’re at risk

D

iabetes is one of the nation’s fastest-growing health problems. Here is some information to determine if you are at risk.

What is Diabetes?

Diabetes is a disease in which blood glucose (sugar) levels are above normal.

Plant foods that are mostly sugars and starches (carbohydrates) are turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. When you have diabetes, your body either doesn’t make enough insulin or can’t use its own insulin as well as it should.

This causes sugar to build up in your blood.

26 Balance

Dr. Terri J. Drury

Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lowerextremity amputations. Diabetes is the sixth leading cause of death in the United States.

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What are symptoms of diabetes?

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What are the types of Diabetes?

Type 1 diabetes was previously called insulin-dependent diabetes mellitus or juvenile-onset diabetes. It results from the body’s failure to produce insulin, the hormone that “unlocks” the cells of the body, allowing glucose to enter and fuel them. This form of diabetes usually strikes children and young adults, although disease onset can occur at any age.

Type 2 diabetes was previously called non-insulin-dependent diabetes mellitus or adult-onset diabetes. It may account for 90 percent to 95 percent of all diagnosed cases of diabetes. It usually begins as insulin resistance, a disorder in which the cells do not use insulin properly. As the need for insulin rises, the pancreas gradually loses its ability to produce insulin. Type 2 diabetes is associated with older age, obesity, family history of diabetes, history of gestational diabetes, impaired glucose metabolism, physical inactivity, and race/ethnicity. African Americans, Hispanic/Latino Americans, American Indians, and some Asian Americans and Native Hawaiians or Other Pacific Islanders are at particularly high risk for type 2 diabetes.

Gestational diabetes is a form of DIABETES – see PAGE 28

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27

DIABETES – from page 27

glucose intolerance that is diagnosed in some women during pregnancy. Gestational diabetes occurs more frequently among African Americans, Hispanic/Latino Americans, and American Indians.

It is also more common among obese women and women with a family history of diabetes. During pregnancy, gestational diabetes requires treatment to normalize maternal blood glucose levels to avoid complications in the infant.

After pregnancy, 5 percent to 10 percent of women with gestational diabetes are found to have type 2 diabetes. Women who have had gestational diabetes have a 20 percent to 50 percent chance of developing type 2 diabetes in the next five-10 years.

What are risk factors for diabetes?

Risk factors for type 2 diabetes include: l 45 years of age or older l Obesity l Family history of diabetes (parent, brother, or sister with diabetes) l Family background is American Indian, African American, Asian American or Pacific Islander, Hispanic/Latino l Prior history of gestational diabete l Blood glucose (blood sugar) levels are higher than normal l Physical inactivity (physically active less than three times a week)

What is the treatment for diabetes?

Type 1 diabetes — Healthy eating, physical activity, and insulin injections are the basic therapies for type 1 diabetes. The amount of insulin taken must be balanced with food intake and daily activities. Blood glucose levels must be closely monitored through frequent blood glucose testing.

Type 2 diabetes — Healthy eating, physical activity, and blood glucose testing are the basic therapies for type 2 diabetes. In addition, many people with type 2 diabetes require oral medication, insulin, or both to control their blood glucose levels.

28 Balance

Source: Idaho Department of Health and Welfare

BED BUGS – from page 25

5. Remove all unnecessary clutter.

6. Seal cracks and crevices between baseboards, on wood bed frames, floors and walls with caulking. Repair or remove peeling wallpaper, tighten loose light switch covers, and seal any openings where pipes, wires or other utilities come into your home.

7. Monitor nightly to catch the bed bugs.

Trapping provides evidence of bed bugs, but it shouldn’t be used as the sole method of control because it probably won’t catch all the bed bugs. You can purchase a trap or make your own.

8. Closely examine any items you are moving around in your home or are bringing in.

9. Contact a professional pest control company to assist you with these control steps and to see if pesticides or other bed bug control strategies should be included.

10. Never use pesticides that are intended to be used outdoors, inside your home. Bug bombs, or total release foggers, are not effective in controlling bed bugs.

Source: Washington State Department of Health

Total Health Physician Group “Providing quality health care, addressing your total wellness.”

Our Core Values Everything we do is guided by our core values.

• • • • •

The best medicine focuses on prevention of disease, not just treatment of it.

Cooperating with the body’s own healing abilities leads to better health.

Good health is made possible by good physical, spiritual, social and mental health.

We’re partners in helping patients make long-term changes that benefit their health.

We show our respect for patients by treating each one as we would wish to be treated.

We accept most major insurance programs and make referrals to all specialties.

Moscow, Idaho Next to doctors’ parking lot at Gritman hospital 619 South Washington Street, Suite 203 208.892.1346

Pullman, Washington Pullman hospital next to Sid’s Pharmacy 825 SE Bishop Blvd., Suite 901 509.332.6688

www.totalhealthphysician.com

St. Joseph Family Hospice offers support and care to those living with a life limiting illness, enabling them to live at home as comfortably and fully as possible.

Kathleen Van Sise is just one of many who have been helped immeasurably by our hospice team: “I really am grateful that we got involved with hospice right at the beginning . . it made such a difference.”

Discuss hospice with your physician, or contact the Family Hospice office for more information at 208-799-5275. Let the team at St. Joseph Family Hospice give you what you and your loved ones need.

We will help you to breathe a little easier during this important time.

Winter 2010 29

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Dr. Bill Perez

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Professional Care Personal Attention

• Preventative Care • Restorative and Cosmetic Dentistry • Crown & Bridge • New Patients Welcome!

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Visit our ofďŹ ce building on the corner of 16th Avenue & 17th Street, Lewiston 208-743-0141

More than 67 million Americans suffer from allergy symptoms Are you one of them?

201

llergy & Asthma Tri-State Clinic Advanced, personalized care for effective relief

0/201 Flu Vaccin 1 Now Avail e able

Lawrence M. Garges, M.D.

The only Board Certified Allergy, Asthma & Immunology Specialist in the LC Valley Who Uses Proven Traditional Immunotherapy

Asthma- Adult and Children • Hay Fever • Sinus Problems • Hives • Allergy to Medications • Stinging Insect Allergy • Immune Disorders • Cosmetic Allergy • Eye Allergy • Industrial Allergy • Skin Allergy • Occupational/Allergic Lung Disease • Vaccine Issues

Appointments Available

s& Dr. Garge r RN kle Pam Spic certified The only ucators in d Asthma EC Valley the L 30

Balance

CALL (509) 751-0600 1207 Evergreen Court - Clarkston, WA 99403 www.drlgarges.mymedfusion.com Find us on Facebook!

Se Habla EspaĂąol

290376LY-10

Crossword

CLUES DOWN 1. Barrels per day (abbr.)

2. Very dry 3. A paper bag

Dr. Richard Allen • • • • • •

Foot/Ankle Surgery Diabetic Care Foot Pain Orthotics Sports Injury Foot Diseases

On Site Surgery Center 1630 23rd Ave, Ste. 1001 Lewiston 4. Family tree of manuscripts 5. Midway between S and SE 6. Auto 7. Honorable title (Turkish) 8. Bahamian capital 9. Focal points 10. Unit of loudness 11. Yearn 14. Worked with Roebuck 15. Message at end of an e-mail 21. Haitian monetary unit (abbr.)

23. ___ Lanka: old Ceylon

24. Former Spanish monetary units 25. Source of chocolate 26. “The Creation” composer 27. Explosive 28. Genetic information messenger 29. Wooden shoe 30. Covered colonnades 31. Pool area wood 32. A dry cold north wind in SE France 37. Area between the waist and knees when sitting down 38. Female sibling 42. Norwegian currency (abbr.)

(208) 743-3688

45. NCO rank below Sergeant (abbr.)

46. Shenzi in “Lion King” 47. Without difficulty 48. Ancient counting device 51. Frame that holds window panes 52. Blood clam genus 53. No longer having life 54. Light hit of paint 56. Heroic tale 57. Calming pause 60. Common postal form (abbr.)

61. Diarist Frank 62. 1/360 in a circle (abbr.)

64. Top edge of a glass

Sudoku

Mental Fitness

HOW TO PLAY: Sudoku puzzles are formatted as a 9x9 grid, broken down into nine 3x3 boxes. To solve a sudoku, the numbers 1 through 9 must fill each row, column and box. Each number can appear only once in each row, column and box. You can figure out the order in which the numbers will appear by using the numeric clues already provided in the boxes. The more numbers you name, the easier it gets to solve the puzzle!

Puzzle Answers on p.32

www.footdocallen.com 287872LY-10

A FULL LIFE Quality Care for Your Loved One

290401LY-10

CLUES ACROSS 1. Lowest musical range 5. Examine hastily 9. Burns wood (abbr.)

12. Buttocks 13. Heroic tales 15. New York art district 16. Cut into cubes 17. Wipe out information 18. A graphic symbol 19. Decametre 20. Drooping 22. Manuscript (abbr.)

24. Large cat (archaic) 25. Yellow green 29. Defunct fast airplane 32. The cry made by sheep 33. Hostelries 34. Ingested 35. Frosty 36. E. Asia weight units 39. Long fluffy scarf 40. Melancholy 41. Paper thin tin plate 43. Acorn tree 44. Longest division of geological time 45. A miserly person 49. Myanmar monetary units 50. Atomic #37 51. Loins of lamb 55. Deaf language (abbr.)

58. Length x width 59. Type of battery 63. Gastrocolic omentum 65. Strike worker replacement 66. Unaccompanied 67. Tangerine + grapefruit 68. Used to possess 69. Other side of yin 70. Urochord or tunicate

Board Certified Diplomate, American Board of Podiatric Surgery

• In-Home Supportive Services • Quality Assurance • Quality Staffing • Meal Preparation You can depend on Addus Healthcare to deliver your services dependably and completely

PHONE: 208-746-8881 TOLL FREE: 877-566-8300 Winter 2010

31

The Cottage

Award winning RETIREMENT • ASSISTED LIVING ALZHEIMER’S & DEMENTIA CARE SPECIALISTS

The Tudor

Dedicated to excellent care ever yday

Now Accepting Residents Several Room Sizes Available

Caring for Family the old-fashioned way - “at Home”

The Office

The Craftsman

The Timber

(208) 743-6500

www.guardianangelhomes.com

32 Balance

The Liberty House

289715LY-10

2421 Vineyard Avenue, Lewiston

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 nest 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. Some insurance plans cover permanent hair removal. As a Registered Nurse, I can work with your physician/nurse practitioner for possible reimbursement.

Other services include: Permanent Makeup eyeliner tattooing and tattoo removal.

Condential services at two locations:

True Reections Salon & Supply 1049 21st Street Lewiston, Idaho

208-790-3100 –––––––––– Peck ofce

208-486-7005

Interlink Volunteers - Faith in Action Interlink Volunteers Faith in Action

817 A 6th St, Clarkston 509-751-9143 interlink@clearwire.net

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 nd the peace that passes understanding (Philippians 4:7). Thanks for your kind consideration. God bless you.

Ray Rosch, executive director Winter 2010

33

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 brieng, 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 certications. Our specialties include senior tness, exercise physiology, weight loss, effective goal setting, women’s tness, 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 tness goals, and we’re waiting to help you dene 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 t 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.snaptness.com/pullman!

New Patient Spe

cial!

• FREE Exam • FREE X-Rays • FREE Con sultation • FREE Seco nd Opinions

At Fairview Dental, we offer many amenities to ensure that you are comfortable throughout your visit. Amenities include: • Oral Surgery • Root Canals • Bonding and Porcelain Veneers • Absolute Gentle Cleaning

23rd Ave

N

VA Clinic

*

17th St.

Regence Fairview Dental

¡

290400LY-10

Lewiston Center

21st Ave

• All types of Implants, Crowns, Bridges & Dentures • Dentures and Partals • Emergencies Seen Same Day

• CareCredit • Chase Health Advance • Checks Welcome

Dr. Galen and Dr. Cody Haas have treated patients who have had: • Advanced Dental Problems • Needle Phobia

208-746-0431

1639 23rd Ave., Lewiston, ID www.drhaasdds.com

Some restrictions may apply. Call for details. Offer Good for 90 Days.

34 Balance

Life Care Center of Lewiston

Your LOCAL Transitional, Post-Acute Care, Skilled Nursing and Rehabilitation Specialists!

• 12 In-House Physical, • Fully Equipped Therapy gym with Occupational and Speech state of the art equipment including Therapists on staff Lite Gait™ and Vital Stim™ • Inpatient therapy services available • On-Site Occupational Therapy 7 days a week apartment featuring a kitchen, bedroom, bathroom and laundry • Outpatient Physical Therapy, facilities Occupational Therapy and Speech Therapy

Stefanie Elliott,

Henry Jaquez,

Danalyn Workentin,

Angie Caverhill,

Steve Fuller, PT

Suzan Rheault, PT

Kerry Douge, PT

Jody Hasenoehrl, PTA

Lisa Meyer, PT

Jackie St. Marie,

Amanda Kreienheder

OTR/L Rehabilitation Service Manager Occupational Therapist

COTA/L Occupational Therapy Assistant

Physical Therapist

OTR/L Occupational Therapist

Physical Therapist

Physical Therapy Assistant

OTR/L Occupational Therapist

Physical Therapist

Physical Therapist

Tours available any time, come and see why Life Care Center of Lewiston is the right choice for all of your rehabilitation needs!

For more information on our post-acute care programs, inpatient/outpatient therapy programs please call or visit Life Care Center of Lewiston

Services: • • • • •

Internal Medicine Family Medicine Obstetrical Care Gastroenterology Non-Invasive Cardiology • Wound Care

208.798.8500

325 Warner Dr. • Lewiston, ID www.LCCA.com Joint Commission accredited

Cynthia Tomlinson, MS, CCC-SLP Speech Therapist

• Diabetes Care • Women’s Health Testing, Education & • Newborn Care Management • Senior Care • Comprehensive Nail & We offer walk-ins through Foot Health Care ReadyCare and same day • Sports Injury appointments.

• Integrated Medicine

MA, CCC-SLP Speech Therapist

Physical Therapy Assistant

289719LY-10

Office Hours: Mon.-Fri. 8am - 5pm 825 SE Bishop Blvd, Ste 200 Pullman • (509) 332-2517 719 S Main Street Moscow • (208) 882-3510

www.palousemedical.com Winter 2010 35

Wellness: Wellness: AABalance Balanceofof • •Lifestyle Lifestyle • •Exercise Exercise • •Knowledge Knowledge • •Care Care

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t Gritman t Gritman Medical Medical Center, Center, we're we're reaching reaching outout to to create create a healthier a healthier community community through through a variety a variety of of wellness wellness programs. programs.

Visit Visit thethe Jeff Jeff & Becky & Becky Martin Martin Community Community Wellness Wellness Center Center and and explore explore ourour aquatic aquatic and and fitness fitness classes. classes.

Learn Learn how how to to develop develop good good nutritional nutritional habits, habits, learn learn CPR, CPR, attend attend ourour FREE FREE monthly monthly Lunch Lunch & Learn & Learn sessions sessions and and much much more. more.

We'll We'll help help youyou make make positive positive changes changes in in your your life. life.

Call Call usus today today to to learn learn more! more!

Pool PoolClasses: Classes: Fitness FitnessClasses: Classes:

• Arthritis • Arthritis Class Class • Fit • Fit and and Fall Fall Proof Proof • Exercise • Exercise Class Class • Movement • Movement Matters Matters • Prenatal • Prenatal Class Class • Yoga • Yoga • Core • Core Strength Strength && Weight Weight Training Training • Water • Water Aerobics Aerobics • Open • Open Pool Pool

Adult AdultDay DayHealth Health Cardiac CardiacRehab Rehab Diabetes DiabetesEducation Education and much much more! more!

Nutrition NutritionTherapy Therapyand Leading Leading the the Way Way toto Wellness Wellness 36 Balance

www.gritman.org www.gritman.org

700 700 S. S. Main Main St.,St., Moscow, Moscow, IDID

(208) (208)882-4511 882-4511