Balance, Spring 2015

Balance Volume 7 – Issue 1 – Spring 2015

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

WEIGHT-LOSS DANCE

It’s often one step forward, two back

SWEET SMELL OF THERAPY

Essential oils a growing trend

PRE-WORKOUT DRINKS

Experts warn they may be harmful

MAINTAINING

FOCUS

Meditation increases concentration, acceptance

Spring 2015

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  Balance

Spring 2015 

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Contents Balance – volume 7, issue 1 – Spring 2015

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COVER STORY

MAINTAING FOCUS

NUTRITION

WEIGHT-LOSS DANCE

Mindfulness meditation increases concentration, acceptance

12

Experts say much like the cha-cha, keeping pounds off can be one step forward, two back

16

WELLNESS

SWEET SMELL OF THERAPY

Some swear by essential oils, but medical professionals recommend caution

20

NUTRITION

PRE-WORKOUT DRINKS

Healthy foods both before and after exercise better option for energy supplement

ALSO | PETS 10 | WEIGHT-LOSS MYTHS 14 | COMMENTARY BY KERRI SANDAINE 18 ADVERTISER INDEX

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

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Slow buildup, diverse workouts key for body Spring offers variety of exercise opportunities

ing weights. And when you recover, you build up a little bit stronger than you were before.”

Johnson said the strength building that

By Tom Hager comes with exercise helps prevent bone deterioration and osteoporosis. he warmer weather of spring offers Each type of exercise comes with its people a chance to exercise outside, benefits and drawbacks. Johnson said runbut an increased workout regiment ning puts six times the amount of impact can also bring along various aches and on your body than biking does and it can pains, many of which can be eliminated help with bone strength. Rollerblading with a proper approach to a new workout is a like a hybrid of the two in regards to plan. impact, as it reduces the impact but still Perhaps the most well-known adage is has the full weight of the body on one leg to adequately warm-up and stretch before at a time. Swimming puts no weight on the getting into any cardio workout, but a knees at all, but doesn’t provide the imvariety of factors go into staying fresh and provement to the bones quite like running, pain-free. One common piece of advice is she said. to try different forms of exercise — run one As for Johnson, who prefers running day, bike the next. and biking, she said getting up and exercis“Cross training is really important ing also has undervalued benefits for the because with anything you do, you can back. She said many people come to the be over-trained and overworked in that Wellness Center with back pain, a chronic area,” said Hillary Johnson, a trainer at the condition that can be attributed to weak Moscow Wellness Center. “If all you do is gluteus maximus muscles. The more that a bike, then eventually your quads and your person exercises — whether it be walking, hamstrings are going to get overworked, running or swimming — the better it is for and the other parts of your body that you the back. don’t get to use as much, they start to get “In our society we just sit a lot and in weaker.” that seated position our glute muscle actuRunning will have the most impact on ally end up stretching out, and the more the knees, because only one leg is on the they end up in that stretched position, the ground at a time, however, if done with weaker and weaker they get. They lose the proper warm-up exercises, running can ability to flex,” Johnson said. “What the still serve benefits. glutes do is they extend your hips forward “When you put stress on your body it so they push you up into a standing posibreaks it down, but when you recover from tion, but what happens when they get weak that you actually heal to be stronger than is your hamstrings and your low back take you were before and that’s the same with on that movement, so they have to pull a any kind of workout,” Johnson said. “So lot harder to compensate for your glutes ... when you’re biking really hard and you’re . That’s where a lot of that back pain comes sore the next day, it’s because your muscles from.” were broken down a little bit. Just like liftFor people who haven’t exercised in a

while, Johnson recommends starting slowly and working up to longer and more grueling workouts.

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Maintaining focus Mindfulness meditation increases concentration, acceptance

By CHELSEA EMBREE

S

ay the word “meditation” and the image many people think of is sitting still, eyes closed, trying to clear the mind.

The opposite is the case.

“It doesn’t involve clearing anything,” said Jamie Derrick, who teaches and practices mindfulness-based meditation in Moscow. “How I think of it is just training attention.”

There’s a variety of types of meditation, but in mindfulness practices, the goal is exercising focus and concentration — and,

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perhaps most important, acceptance.

“In my teaching, I talk about it as the two arms of a hug or the two wings of a bird. It’s training attention and this kind of welcoming attitude of whatever’s there,” Derrick said.

This isn’t the easiest task, Derrick noted.

Dave Potter, a counselor at Moscow’s Counseling Center of the Palouse, said Jamie Derrick Tribune/Kyle Mills his mindfulness class participants almost “uniformly” think they’re doing something wrong when they don’t arrive at a peaceful place with no thoughts.

“Their mind is busy and they’re thinking

Tribune/Kyle Mills

Jamie Derrick leads a group of students, teachers and employees at University of Idaho in mindful meditation recently between classes on the Moscow campus.

about the day and about their concerns,” he said. “It’s possible the thoughts can stop. ... But the rest is really important. The stuff that comes up about your day and the stuff that comes up about your family — that’s important.”

When the mind inevitably wanders off, the teachings of mindfulness meditation say a person can — and should — recognize their thoughts and gently guide themselves back to their focus, whether that focus is breath, the body or an image.

“It seems like the point is being in focus and staying in that focus, but in the way I’ve been trained and the way I teach, it’s about including all of it,” Potter said. “If you exclude this part of your experience and say, ‘Well, that’s not important,’ then there’s some kind of subtle internal violence going on there.”

MINDFULNESS MEDITATION RESOURCES

Groups: l Palouse Zen Community, 106 E. Third St., Moscow, 7 p.m. Thursdays l UUCP Buddhist Fellowship, 420 E. Second St., Moscow, 7 p.m. first and third Tuesdays l Golden Blue Lotus Tara, 937 N. Grant St., Moscow, 10:30 a.m. Sundays l Pullman Buddhist Meditation, Pioneer Center gym, 240 S.E. Dexter, Pullman, 6:15 p.m.

Sundays Free eight-week course, along with additional readings and videos: palousemindfulness.com Free guided meditations: marc.ucla.edu/body.cfm?id=22

OTHER TYPES OF MEDITATION

Guided meditation: A guide or teacher leads a person through a visualization exercise, in which the person forms an image of a place or situation they find relaxing using all five senses.

Mantra meditation: A person silently repeats a calming word, thought or phrase to prevent distraction.

Transcendental meditation: Like mantra meditation, a person repeats a calming word, thought or phrase in a specific way, allowing the body to settle into a state of profound rest and allowing the mind to relax and find peace.

Qi Gong: A part of traditional Chinese medicine, this practice combines meditation, physical movement and breathing exercises to restore and maintain balance.

Tai Chi: This is a form of gentle Chinese martial arts. A person performs a series of postures or movements at their own pace in a slow, graceful manner while practicing deep breathing.

Yoga: A person performs a series of postures while controlling their breath, leading to a more flexible body and a calmer mind.

Source: Mayo Clinic

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Employing that kindness is where the broad health benefits of mindfulness meditation come into play.

“The health benefits are mostly stressrelated,” Derrick said.

Scientific studies have shown people experience better sleep, less anxiety and depression and benefits to the cardiovascular system, she added, and people can start seeing those results after eight weeks.

People also tend to perform better.

“The parts of the brain involved in attention and focus get stronger, and the parts of the brain that are emotionally activated — especially negative emotions — get less active,” Derrick said. “The brain just gets stronger. ... It’s a more efficient processing system.”

What sustains a practice, Derrick believes, are the personal benefits people notice. One that she thinks is always implicit is introspection.

“Meditation brings you into really close connection with your own experience,” she said. “I think just being in touch with it means that we’re more likely to make choices that are going to be in alignment with what you most value and what is best for you, and that just leads to good outcomes.”

To start a mindfulness meditation practice, Derrick recommends attending a class.

She and Potter both offer courses that meet once a week over a period of eight weeks.

“I always encourage a class and a teacher because it helps with motivation, it helps with support, it helps with a routine so you stick to it,” Derrick said.

Outside of classes, Derrick said it’s important to keep up the practice to see results — just like going to the gym regularly to get in shape. Leaders in the field recommend a daily practice of about 30 minutes, but Derrick said recent research shows smaller amounts of time spent in meditation are still effective.

“Any amount of time spent in concentrated focus is really beneficial,” she said.

“You can bring your focus to washing your dishes or when you’re showering. ... A lot of it has to do with remembering that it’s important to focus.”

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Quick fixes are not the answer to weight loss A balanced diet and exercise are the steps to success

Marissa Rudley.

Gradual weight loss is the best kind of weight loss and eliminating any food group is not good for the body, Rudley

By Samantha Malott said.

“The ideal diet would be very balanced,” t is easy to fall into the allure of a quick Rudley said. “It’s just focusing on the fix when it comes to losing weight. amounts and the portion sizes.”

The reality is that an easy “fad” diet She said one of those recent fads, a isn’t going to give the long-lasting and negative-calorie diet, is concerning for the positive results people are looking for, effect on the body’s nutritional needs. said University of Idaho campus dietician The idea of the diet is that the body

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burns more calories digesting the food than calories being consumed.

Some of these “guilt-free” foods include cucumbers, asparagus, lean meats, tomatoes, apples and coffee, according to a Feb. 28 Daily Mail article.

At only 16 calories, cucumbers are made mostly of water and are a great source of vitamin C, and at 20 calories, asparagus is good for a detox and can help boost metabolic rates, according to the Daily Mail.

(Left) Apples and tomatoes are two of the 10 foods that you burn more calories consuming than they have.

“This topic gets a lot of buzz,” Rudley said. “But it is, in fact, a myth.”

It takes burning 3,500 calories to lose 1 pound of fat, she said.

While some of these foods, such as celery, kale and cabbage, are a great source of fiber and have high water contents, they still have calories and the amount an individual might be burning through digestion is low, Rudley said.

“It’s pretty ineffective and you’ll be very hungry doing it,” she said of people looking to a negative-calorie diet for weight loss.

Any type of eating that excludes a particular food group is definitely a fad diet and not a healthy, sustainable way of eating, she said.

“The body isn’t getting the minimum amount of energy it needs to meet nutritional needs,” she said. “The body can go into starvation mode.”

When the body does that, it is going to look for stored energy sources and will target protein first, not fat.

“A lot of time people eat restrictively thinking it will promote a faster rate of weight loss,” she said. “It can harm the metabolism and make weight loss even harder.”

While the diet emphasizes healthy foods, it’s important to include them with other foods and have a well-rounded diet, she said. Including a variety of fruits, high calcium foods, lean proteins like nuts, seeds and lean meats, and quality carbohydrates like starchy vegetables and whole grains are important, she said.

Most people need between 1,600 and 2,600 calories every day, and someone who is highly active or has a larger muscle mass might need even more than that, Rudley said.

For most people, removing 250-500 calories a day through healthier eating habits or exercise can promote weight loss, she said.

“It’s important not to go to the extremes,” Rudley said.

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Adding pets to the prescription pad Research show health benefits of having pets

By Josh Babcock

H

ealth care providers, physical fitness, diet and sleep are all factors that greatly influence health, and researchers are now adding pets to that list.

Studies have found pet ownership, specifically ownership of mammals, can be beneficial to human health.

Carl Bello, a veterinarian for more than 25 years and a recent addition to Washington State University’s Department of Veterinary Medicine, said he learned the significance of pets when he noticed they would often come up in counseling sessions. He witnessed clients who had attachment and loneliness issues benefit from having a mammal reside with them.

The problem with the relationship beDr. Marty Becker tween pets and human health, Bello said, is Marty Becker’s mother, Virginia Becker on her 80th birthday with her dog, finding a way to prove the benefits. a miniature pinscher named Sugar Babe who helped ease her loneliness and depression.

“I know they’re good for people, it’s about proving how,” Bello said. however, pets provided the participants this health firsthand.

One study that helps illustrate a pet’s missing sense of understanding and helped Becker said before his mother died she role on human health, specifically in the them develop social connections. was in a great deal of pain and he talked recovery process for the mentally ill, used “(Having pets is) something that her into getting a dog for company, a small interviews and questionnaires to gather increases one’s sanity, or one’s connection miniature pinscher named Sugar Babe. information from with the rest of the “She became more focused on the dog 177 different parworld, just by having rather than seeking care visits,” Becker said, “She became more focused on ticipants, including another creature you adding that reduced her pain and helped the dog rather than seeking care 93 women and 85 have to care for,” one ease her loneliness. visits, reduced her pain and men who suffered participant said durThe same study also found pets create helped ease her loneliness.” from schizophreing the study. a sense of control in life a pet owner may Marty Becker nia, schizoaffective WSU assistant lack in other areas.

WSU assistant professor disorder, bipolar professor Marty “I only have control over the checkbook, disorder or affective psychoses.

Becker, who has written more than 20 and the yard and the dogs,” a participant According to the study, loneliness and books related to the relationship between from the study said. depression often constrict opportunities pets and human health, said he’s witnessed The study concluded pets helped ease to interact or feel understood by others, the benefits of animals’ impact on human loneliness, reduced depression and helped

10 Balance

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with the recovery for those suffering from mental illness.

Multiple studies also have found pet owners have less doctor visits on average.

“Largely why pets help us, they’re an attachment figure that won’t hurt us,” Bello said.

Bello said the limbic system that all mammals share allows dogs and cats to sense the same way humans do, which contributes to the bond between the species.

“It’s different looking at a snake or an eagle,” Bello said. “It’s because they’re not mammals and they don’t have a limbic system.”

The difficulty understanding the relationship between pets and human health, Bello said, comes from our left side of the brain, the thinking side, trying to define the right side, the emotional side. However, Becker said, research is making it easier to explain the effect of pets on human health.

“Thousands of prescriptions for pets have been written on prescription pads.

Research has proven what we’ve always known to be true, that pets just don’t make us feel good but are good for us,” Becker said.

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The weight-loss dance Experts say much like the cha-cha, keeping pounds off can be one step forward, two back

tain the loss. or input (the food he eats). The reduced Francik noted that weight is often lost number of calories is for every day — inin a way that is not sustainable for various cluding holidays. reasons — a person doesn’t want to or can’t Adults in the United States — even if live with a particular diet forever or they do they are not currently overweight — will

By ELIZABETH RUDD not have the support to do so. gain on average 2 to 3 pounds per year if “That’s the key, and that’s why most diets they are not doing some kind of weight osing weight is don’t work,” she said. management. Francik said 90 percent of like a honeyAn important aspect in learning to those adults could prevent weight gain with moon — but maintain weight is what Francik called 100 less calories per day from where they keeping the weight off “the energy gap.” The energy gap is how a started. That can be accomplished by walkis the marriage. person’s weight compares to the number of ing 2,500 steps daily.

That is how Melissa calories required to create energy to sustain Exercise alone may not provide the deFrancik describes the that weight. As a person’s weight decreases, sired weight loss. Francik said the amount difference between simthe required numof exercise required ply dropping pounds ber of calories per “You’ve got to mind the energy to balance calorie and lifelong habits day also reduces. gap because if we don’t, then we’re intake is greater, Melissa Francik required to maintain a The gap varies making weight loss going to gain weight.” desired weight. person to person harder to achieve.

Melissa Francik Francik, a registered dietitian nutriand a woman who The energy equivaa registered dietitian nutritionist at tionist at Pullman Regional Hospital, said has always weighed lent for a 350-calorie Pullman Regional Hospital weight maintenance — or keeping extra 120 pounds as an mocha in exercise pounds off once they’ve been lost — is far adult requires more calories per day than would be an hour and a half of walking. more challenging than losing the initial a woman who was 150 pounds and lost 30 There also is a conscious and unconweight. There is no longer the self-reinpounds. scious tendency toward increased calorie forcement of watching the scale decrease “You’ve got to mind the energy gap intake while exercising with the, “I deserve and often times people feel more hungry. because if we don’t, then we’re going to gain it” mentality, Francik said.

“Once we have the extra weight, our weight,” Francik said.

She said exercise is a tool that can help body defends against losing it,” she said.

An example would be if a man who ini- with stress, energy, mood, bone and muscle Weight maintenance is a lifelong endea- tially weighed 220 pounds were to lose 10 mass protection, while losing weight, norvour that requires a large behavior change percent of his body weight then he would malizing hunger and fullness hormones in with supportive and sustainable habits, she need about 190 to 200 calories less per day, the body and to make healthier choices that said. A high estimation is that 20 percent of Francik said. Those reduced calories can ei- aid in weight management. people who lose weight are able to mainther come from energy output (exercising) It is noteworthy, Francik said, that

L

Tips for weight maintenance

l Self-monitoring: Track how many calories you’re taking in per day by writing it down and how much you’re moving with a $10 pedometer.

Weigh yourself daily — it can be easier to catch weight gain early and correct your behavior then it is to wait and have a higher gain. l Increased physical activity: More movement and exercise increases your flexibility for calorie intake. It doesn’t have to be structured exercise — any movement during the day helps. Try setting a reminder on your phone to get up every 25 to 30 minutes to walk around the office or using a yoga ball in place of a chair. Look for opportunities to stand while working or see if a meeting can be done while taking a walk. Desks that raise up and down, treadmill desks or cyclometers under a standard desk are also options for being active while working. l Accountability: Visiting a dietitian or doctor on a regular basis holds you accountable, as well as providing guidance. There are also in-person or virtual programs that require regular check-ins to monitor progress and provide support and motivation. l Portion-controlled foods: Pre-portioned foods can be a great tool for monitoring calorie intake. There is a set amount of food with a specific number of calories that you eat until it’s gone and then no more. It helps fight over-serving and the urge to go back for seconds.

Source: Melissa Francik, registered dietitian nutritionist at Pullman Regional Hospital

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Tribune/Barry Kough

After you get excess weight off, the challenge is keeping it off. To avoid the impulse snacks like chips, exercise and keep a daily log of the food you eat. And set the alarm on your phone to remind you to do a little exercise, like walk around the office at regular intervals.

weight loss and prevention require more than 250 minutes of exercise per week and simply being healthy (meaning no weight loss) requires 150 minutes per week.

In order for any type of weight maintenance to be successful it has to work for the individual person.

“It’s all tailor made to each individual,” she said.

And probably the most important realization for weight maintenance is that a slip is not a failure, Francik said. It will not destroy a person’s progress as long as they take notice, learn and go back to the basics.

“One step forward followed by one step back is not a failure — it’s called the cha-cha,” she said. “It’s the dance we are doing. It’s the dance of human change. It’s normal.”

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Debunking weight-loss myths Eating less and exercising more seems like the simplified way to lose weight, but some experts say obesity is a far more complex issue

By Dominique Wald

T

he diet industry is a multibillion dollar market that supposedly specializes in keeping people healthy.

With the amount of money being pumped into such an industry, the fact remains that 35.7 percent of Americans are considered to be obese, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

This begs the question, is losing weight as easy as people make it out to be?

Janet Beary, the interim director of Washington State University’s Program of Nutrition and Exercise Physiology in Spokane, said obesity is a complex issue that can’t always be solved by just eating properly and exercising.

“It’s also about where a person lives, what their family is eating and genetics,” Beary said. “People have to be extremely mindful of the health choices they’re making.”

Beary said many people are drawn to the dieting industry because taking a pill and the promise of a quick fix is easier than making lifestyle changes over a longer period of time.

“People need to make decisions based on their medical condition, and incorporating a healthy lifestyle on a daily basis is going to have a better success rate than doing some radical diet,” she said.

Eleazar Kadile, director of the Center

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Eleazar Kadile

of Integrative Medicine and author of “Stop Dying Fat,” said people’s perception of weight loss is based on a lack of understanding, and that significantly contributes to the national obesity crisis.

With stigmas and stereotypes of obesity rampant, Kadile debunks four myths he believes creates a cycle of misconceptions:

It’s your fault you’re fat “Ninety percent of the time, obesity is not the person’s fault,” Kadile said. “The food we eat, the water we drink and the air we breath are full of toxins that can cause inflammation in our bodies.”

Kadile said the U.S. food industry, particularly the meat industry, makes it

extremely difficult for people to eat healthy.

The farm animals we eat are fed a combination of corn and soy. These grains contain gylphosate, a herbicide that can cause chronic inflammation, Kadile said. When the animal meat is prepared for human consumption, people consume the herbicide found in the grains the animals were fed.

“People are extremely preoccupied with counting calories,” Kadile said. “We should be counting inflammation rating. A good example of meat that is low in inflammation rating is wild-caught fish; second to that is free-range beef.”

Obese people are among the “fat and happy” “How can someone be happy when it is so hard for them to move around,” Kadile said. “Obese patients are spending an average of nearly $1,500 more each year on medial expenses than other Americans.”

Most advertisements are employing beautiful people who are thin, and TV sitcoms enforce the stereotype that people

who are overweight are also funny and happy.

Kadile said national campaigns to battle obesity do not focus on the factors beyond diet and exercise that keep people overweight, and instead place the blame unfairly on those struggling with obesity.

Obese and overweight people just need the right diet The common mantra for losing weight is “eat less, exercise more,” but Kadile said that’s an oversimplification to an extremely complex problem.

Although there’s no shortage of fad diets and tips to lose weight, Kadile said unless a person struggling with weight gets a medical evaluation to identify hormone imbalances, losing weight without the help of a medical professional can be extremely difficult.

“Achieving a healthy body mass index includes having a solid understanding of your own health,” Kadile said.

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Fat people need to “just do it” Kadile asks his patients about eating and sleeping patterns, as well as stress histories, all of which play a role in weight gain.

“You can’t impose cookie-cutter solutions to a problem many people experience and expect it to work,” Kadile said. “In cases like that, ‘just do it’ doesn’t work.”

Spring 2015 15

The sweet smell of therapy Some swear by essential oils, but medical professionals recommend caution

By MARY STONE

S

uzanne Johnson-Rodgers rubbed several drops of fragrant oil between her hands before applying the medley of lemon, lavender and peppermint to her face.

Sitting outside on a spring day in Lewiston, with several species of blooming trees nearby, Johnson-Rodgers explained that using the combination of essential oils has alleviated “horrible sinus problems” caused by allergies.

Medical professionals warn that, unlike medications, essential oils fall into a category of products not regulated for content and purity by the U.S. Food and Drug Administration.

After initially being skeptical about the concept, Johnson-Rodgers said she was won over by the results, choosing to sign on as a distributor for a company that sells aromatherapy products.

“This is kind of what sold me on the oils,” she said, as she tucked the bottles containing her allergy remedy into a small bag she carries with her.

She is quick to point out that using the oils doesn’t replace seeing her doctor. But Johnson-Rodgers said she hasn’t needed antibiotics for a sinus infection since she discovered aromatherapy about nine months ago, while in the past she needed antibiotics several times a year.

Alicia Nuxoll, a pharmacist at Wasem’s in Clarkston, said she collaborates with the store’s natural products section manager, Lorry Hope, to provide information

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Tribune/Kyle Mills

Suzanne Johnson-Rodgers of Lewiston believes in the health benefits of essential oils, a product she uses and sells.

to customers who inquire about essential oils.

Nuxoll said they recommend a book, “Aromatherpy for Everyone,” by T.J. Pierson and Mary Shipley, to folks looking into the products.

While many people find essential oils helpful, skin or respiratory irritation is possible, Nuxoll said.

She suggests patients with breathing problems such as asthma or chronic obstructive pulmonary disease consult with

a physician before inhaling the products.

Those who choose to use the oils directly on their skin should use a carrier oil, such as apricot of avocado oil, she said, and should test a small area, such as inside the wrist.

“If they’re going to go for it, just start out small,” Nuxoll advised. “They are really concentrated.”

Elizabeth Black, a physician at Blue Mountain Family Health in Clarkston, said she encourages her patients to learn

as much as possible about the choices Young Living, that the products were available to help them stay healthy. reliable.

“When they approach me about alter“Quality control was important to natives, like nutritional supplements, I me,” she said. “Because the FDA does not urge them to be very cautious about their regulate oils.” research,” Black Young Living said via email.

“Like nutritional supplements, and competitor “Like nutritional essential oils do not have to provide DoTerra, essential supplements, esthe same kind of rigorous scientific oil companies with sential oils do not representatives in data regarding effectiveness and have to provide the north central Idaho potential side effects that same kind of rigoris required to be publicly available and southeastern ous scientific data Washington, use a for conventional medications regarding effectivemultilevel marketregulated by the FDA.” ness and potential ing model much Elizabeth Black side effects that like cosmetics a physician at Blue Mountain Family Health in Clarkston is required to be giants Avon and publicly available Mary Kay. Distribfor conventional medications regulated utors such as Johnson-Rodgers sell the by the FDA.” products as private retailers, not medical Johnson-Rodgers said she is aware of professionals. the lack of oversight, and that it factored “We try to educate as much as we can,” into her decision about which oils to Johnson-Rodgers said. use. She said she was convinced by her Keeping expectations realistic and research into the company she chose, gathering as much information as pos-

sible will help customers get the most out of the products, she said.

In consultation with their family doctor, Johnson-Rodgers even uses some of the gentlest oils with her 9-year-old son.

Seeing his response to the products was part of what inspired her to sell them.

“I do this because it means a lot to me,” she said.

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I qualified for the Boston Marathon (sort of) Limited number of spots leaves some runners stranded commentary

Kerri Sandaine The goal seemed attainable: Run a marathon under four hours and I would be on my way to the Boston Marathon.

I wasn’t sure I’d even go, but I knew I wanted to qualify. Why? Pride, honor, bragging rights, obit material.

All of that, plus the feeling of being a “real” runner. I don’t have any stories of how great I was in high school. I needed some material for the nursing home.

At that point, my fastest marathon time was 4:16 and I was fairly confident I could shave it down by 17 or 18 minutes, if I stepped up my game significantly.

Luckily (and not coincidentally), I’d just turned 50, which is a bonus for Boston hopefuls. Qualifying times get

easier as you age.

Summer was in full swing when I decided to go for it. I chose an old favorite, the Portland Marathon. I only had about eight weeks until race day, but I had a decent base. As any pop star will tell you, it’s all about the base.

I consulted some experts in the area and they told me if I wanted to get faster, I had to do two things: Tempo runs and track workouts. I’d never done either one.

I’ll never forget my first day at the track. A running buddy met me at dawn at Lincoln Middle School in Clarkston. I embraced my inner child and ran like a kindergartner chasing a puppy. It was a blast.

The tempo runs took place on the “bridges loop.” If you run in the Lewiston-Clarkston Valley, you know exactly what I’m talking about. The loop. Everyone runs the loop.

The goal was to run at a steady pace for the entire stretch, an “uncomfortably-comfortable” pace, if you will. The ramp leading to the Southway Bridge was a killer, but I was assured it would make St. John’s Bridge in Portland much easier.

Sam and Georgia Schaefer congratulate their grandma, Kerri Sandaine, after the Portland Marathon.

Their parents are Jake and Shar Schaefer of Salem, Ore.

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(Sidebar: Same running partner is now My sweet husband, kids and grandkids making me do Bryden Canyon. Please were cheering for me at the 25-mile point. avert your eyes if you ever see an older gal I laughed when I saw their “Go, Granny, huffing and puffing up that hill. It’s me and Go!” sign.

I’m slow as molasses.)

I still couldn’t see the finish line, but I Back to 2013. Training was going well could hear the crowd. The last 1.2 miles are and it was actually fun. I learned about as long, mentally, as the rest of the entire 400s, 800s, and something called “the race. All you can do is gut it out. ladder,” as I watched the sun rise over the At the 26-mile mark, I heard my runtrack. My Garmin became my best friend, ning buddy yelling in my ear. “Run! Run!” I beeping if I ran too slow or too fast on thought we were at about 3:56 and figured those early morning practice sessions. he just wanted me to finish strong. Then Our longest training I realized he was kind of run was 18 miles. This I still couldn’t see the freaking out. proved to be a brilliant I was spent by then, but finish line, but I could change from the past, hear the crowd. The last I picked up the pace to apwhen I slogged through 24 pease him.

1.2 miles are as long, miles a few weeks before Holy cow, it’s a good mentally, as the rest of a race. the entire race. All you thing he got my attention. I Race day arrived and crossed the line at 3:59:45, can do is gut it out.

I had all of the usual feela mere 15 seconds to spare. ings: nervous, excited, cold, worried about I had no idea I was cutting it that close. peeing.

It took everything I had to reach that My running partner, who is much faster, goal. I was elated, ecstatic, euphoric. I graciously agreed to stay by my side durknew I would’ve never forgiven myself if ing the 26.2 miles ahead. After a painfully I had been 16 seconds slower. My family slow start in the crowd, we had to make up and I celebrated, my co-workers took me for lost time. Our first two miles were 11 to lunch. The publisher ran an ad in the minutes each, and we had to average 9:09 Tribune. per mile to hit our goal. St. John’s Bridge Fast forward to 2014. Since my qualifying also bogged us down, but we picked up the race was in the fall, I had to wait until the pace to make up for it, taking as few water following September to register for Boston. stops as possible.

And because I barely qualified, I had to wait Runners whose qualifying time for the 2015 Boston Marathon was at least 1:02 faster than their age and gender qualifying standard will receive notice starting today that they’re officially registered for next year’s race, which will be run on April 20.

The Boston Athletic Association accepted 23,546 qualifiers into the 2015 race, out of 25,493 applicants. Roughly two-thirds of those qualifiers exceeded their standard by 5 or more minutes.

Registration opened on Sept. 8 for the fastest qualifiers, and was available to all time qualifiers Sept. 15 to 17. Of those who applied during the second week of registration, 1,947 will be notified their application hasn’t been accepted because of too many faster qualifiers signing up.

Boston Marathon qualifying times Men’s age groups 18-34 – 3:05 35-39 – 3:10 40-44 – 3:15 45-49 – 3:25 50-54 – 3:30 55-59 – 3:40 60-64 – 3:55 65-69 – 4:10 70-74 – 4:25 75-79 – 4:40 80+ – 4:55

Women’s age groups 18-34 – 3:35 35-39 – 3:40 40-44 – 3:45 45-49 – 3:55 50-54 – 4:00 55-59 – 4:10 60-64 – 4:25 65-69 – 4:40 70-74 – 4:55 75-79 – 5:10 80+ – 5:25

Runners younger than 18 aren’t allowed to register for the marathon. A runner’s age on the day of the 2015 marathon is the one that determines what age-group standard that runner must meet.

Source: Runners World

several days before I could sign up. Turns out the fast folks get first crack at securing a spot at the prestigious starting line.

What I didn’t fully comprehend at the time is there are a limited number of spaces and a bunch of them go to charity runners.

In other words, if you qualify for Boston, you still may not get in the race.

A few days later, my Twitter feed was flooded with runners proudly posting they’d made it.

I was in the newsroom when the reality hit me. I wasn’t going to Boston.

According to a news article, 1,947 of us qualifiers didn’t make the final cut. I was part of a club, but it wasn’t the one I envisioned when I crossed the finish line in Portland.

Believe it or not, I was fine with it. I had qualified, and that was my ultimate goal. The world kept spinning. The sun came up the next morning. I did what I normally do. I went for a run, happy in my heart, wondering if I could shave just a few more minutes off my time.

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Nutritionist: Pre-workout drinks can cause more harm than good Healthy foods both before and after exercise better option for energy supplement

even start moving, and then you work out and that raises your heart rate even more,” Rudley said. “This can put people at serious risk for cardiac arrest and other complications. You can get the same results or

By Kaitlyn Krasselt better from a balanced diet, but they don’t put the flashy quick-fix labels on broccoli niversity of Idaho director of fitor milk so people don’t think of that.” ness Peg Hamlett says the world is Hamlett said many people take supplestill waiting for the magic pill that ments because they need energy for their gives everyone their perfect body. workout and they don’t want to eat a full Until then, she suggests people ignore meal. She said this can be fixed by stratethe flashy labels on pre-workout energy gically planning meal times and snacks, supplements that promise the perfect and making sure to eat carbohydrates body because they generally don’t work about 45 minutes before a workout. She and can cause serious side effects. also said to make sure to ingest something “For the most part they just have a lot with protein within 15 minutes of a workof chemicals in them like caffeine, green out to help build muscle and maintain tea, ginseng, terrene” Hamlett said. “It’s a fitness. lot of stuff that’s artificially pepping you As alternatives to pre-workout chemiup.” cal supplements, Hamlett suggests a piece Hamlett said these supplements are of toast, an apple or some other piece of usually advertised fruit, or another for people looking healthy carb snack.

“For the most part they just to gain muscle and Post-workout have a lot of chemicals in them bulk-up quickly, but Hamlett suggests like caffeine, green tea, ginseng, many people just high-protein snacks terrene. It’s a lot of stuff that’s looking to get in like a scoop of peaartificially pepping you up.” shape have started nut butter, cottage Peg Hamlett to use them. cheese or a glass of University of Idaho director of fitness According to chocolate milk. bodybuilding.com, the most popular pre“Most people don’t get enough real workout supplements of 2015 have been food that’s not out of a box,” Hamlett Jym Pre Jym, Cellucor C4, Evlution Nutri- said. “And they choose sports drinks over tion Engn, and BSN N.O.-Xplode. water. If people get home from a workout Hamlett said the U.S. Food and Drug and have a multivitamin and a scoop of Administration does not regulate many peanut butter that is a much healthier workout supplements because they’re not alternative.” considered “consumable” products.

Rudley and Hamlett agreed workout UI Campus Dietician Marissa Rudley supplements should be taken with caution said this can lead to trace amounts of and are typically meant for elite athletes. testosterone, steroids and other chemicals Rudley said in this case, a nutritionist that can be harmful to the body. who is closely monitoring the athlete’s “You’re taking this artificial energy and daily diet and calorie intake usually sugit’s amping up your heart rate before you gests them, and they know what will best

U

20 Balance

Tribune/Barry Kough

Consider pre-workout snacks of an apple and a post-workout snack of peanut butter.

supplement the athlete’s routine.

Rudley also said some vegetarians may need a protein supplement, but other than that she said a balanced diet and regular exercise are the fastest, most effective way to get in shape and build muscle.

“For the general, average omnivore, you won’t benefit from these ‘nutritional’ supplements,” Rudley said. “They’re a waste of money.”

Crossword

4 4 5 3 4 0 D Y- 1 5

CLUES ACROSS 1. Limited period 5. PC graphics file format 8. Coarse file 12. Smooth and lustrous 14. Equal, prefix 15. Waxplant genus 16. One who puts up with 18. H. Potter’s BFF 19. Strays 20. Night flight 21. Over the counter (abbr.)

22. Salt Lake state 23. DWTS’s oldest judge 26. A way to cut off 30. Hunted beings 31. Sacred tobacco pipe 32. Electronic data processing 33. # of nativity kings 34. Nebraska’s largest city 39. School spirit rally 42. 20th Greek letter 44. Belonging to Greek Mother Earth 46. Daisy tanacetum 47. Skilled in many areas 49. Mures river city 50. Brew CLUES DOWN 51. Extreme fear 1. Czar 56. Ethiopian monetary unit 2. Czech River 57. Cardboard box (abbr.)

3. Nev. Senator since 1987 58. Esoteric 4. Person of ancient Media 59. Sword similar to a foil 5. Russian meat pie 60. __, you!

6. Atom with the same 61. Grass tree atomic # 62. Queen of Sparta 7. Harmony 63. Major division of 8. Watery discharge from geological time the eyes or nose 64. Supply with 9. Arteries nourishment 10. “Breaking the Silence” author Katrina 11. Crushing blow

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36. A.K.A. opt key 37. Tool to work the soil 38. Not or 40. Pain in the middle or inner ear

41. Collection of Psalms for liturgical use 42. Int’l. news organization 43. High Ottoman official 44. Equipped with gears 45. __ Doria, ship 47. Informal complaint 48. Kurt Weill’s 1st wife, Lotte 49. Cain and __ 52. Canadian flyers 53. contest 54. At some prior time 55. Make sense of language

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Mental Fitness

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Puzzle Answers on p.22

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