july 27, 2016
2 - Ravalli Republic, Wednesday, July 27, 2016
Volunteering Just Might Keep the Doctor Away Colleen Gilligan Dahlstrom Ravalli County RSVP Coordinator
Serving as a volunteer might help keep the doctor away. Why volunteer? Volunteers are motivated to serve for various reasons. Some may have achieved a bit of success in life and want to give back. For others, a need may have arisen and they want to work to close a gap needed by the community. Some may volunteer
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Ravalli Republic, Wednesday, July 27, 2016 - 3
to socialize and be with friends. Others may want to volunteer to enhance resumes or college applications. Whatever the reason, a growing body of research suggests volunteering is good for your health. Inherently, I think we all know this. Volunteering increases our social connections, gets us out of the house, makes us more involved, and makes us, well just plain feel good. HealthDay’s Chris Woolston reports that “researchers at the University of Michigan discovered a remarkable link between volunteer work and longevity (of life). Those who (senior citizens) volunteered at least 40 hours each year to a single cause were 40 percent more likely than non-volunteers to be alive at the end of the study (eight years later).” Volunteers are often a necessary glue between health agencies, for-profit businesses and non- profit organizations to build the communities we want to live in. They offer their education, skills and life experience to better our everyday lives. As a Volunteer Coordinator for the Retired and Senior Volunteer Program (RSVP) for Ravalli County, I have the honor of witnessing some of the incredible work volunteers accomplish in the Bitterroot Valley. We meet folks who have created all volunteer non-profits to provide food, clothes, shelter and much needed services for our community.
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Beverly Helrich a Stevensville resident, RSVP volunteer, and President of the Friends of the North Valley Public Library said “volunteers get the satisfaction of knowing their contributions.” As volunteers, we may identify a gap resulting in a new nonprofit or a lead to a paying job. Ultimately, I believe serving our community with each individual’s unique energy and passion deepens our personal self-worth and our understanding of each other. Wendy Spencer, the CEO of the Corporation for National and Community Service (parent organization to RSVP) states, “three of the cornerstones for ensuring a healthy life as we age are remaining physically active, keeping our minds mentally sharp, and maintaining and building social networks. I believe these are also three benefits of volunteering.” So get involved. If you are interested in volunteering, reach out to an organization you have always been curious about and see what volunteer opportunities are available. If you are 55 or older and looking to volunteer, please contact the RSVP office in Hamilton (406-3631102) to discover the right volunteer placement and meet a network of motivated and diverse volunteers. Go on volunteer, it’s good for you!
Sapphire Lutheran Homes
encourages our residents to remain as active and independent as possible. One way we do this is through structured armchair fitness programs.These programs are offered by the activity department and are designed for breathing, stretching, range of motion, circulation and socializing. We offer a fitness class each weekday on the Sapphire Campus. If you would like to join a group, please call Dominic Farrenkopf. These activities are free and open to the public. We’d love to have you join us!
Sapphire Lutheran Homes
910 North 1st, Hamilton • 363-1626 M-F: 9am-6pm Sat.: 9am-5:30pm
501 N. 10th Street Hamilton, MT 59840
406-363-2800 sapphirelutheran.org
4 - Ravalli Republic, Wednesday, July 27, 2016
Marcus Daly REHABILITATION SERVICES close to home!
MICHELLE MCCONNAHA – Ravalli Republic
Marcus Daly Memorial Hospital employees Bill Ownbey and Travis Williams ride their bikes to work with physical therapy patient Tom Block on his specialized tricycle.
Put Cycling the Bitterroot into Your Heath Plan Bill Ownbey, OTR/L, CHT Bill Ownbey, OTR/L, CHT
Everything You Need is Here... Adult & Pediatric Services Physical, Occupational, Speech, and Hand Therapy. Board Certified Specialists Hand & Upper Extremity, Orthopedics, and Pediatrics.
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July is a cycling month. The Tour de France takes place every July and this July the completion of the Bitterroot Trail gives people fifty miles of bike, hike and running trail from Hamilton to Missoula to enjoy. Cycling is one of the options that we have here in Montana that is becoming increasingly accessible to more people. The best places to ride are right here in the beautiful Bitterroot Valley and adding bicycling to your healthy lifestyle may be a new or alternative activity that you can enjoy. In addition to riding the bike path you may want to try a commute to work, ride to the Farmer’s Market or do errands on your bike. We have minimal traffic to contend with and usually very courteous drivers but it is a cyclist’s responsibility to know the rules of the road and be courteous when sharing the road with automobiles. There are off road options for cycling too.
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Mountain biking is another avenue for cyclist, from gravel roads to single track, this type of riding may take a bit more experience and practice but whatever path you chose to take, the benefits of cycling can be enjoyable and a real fitness boost to your health. For example, a 150 pound individual, riding his or her bike for one hour at a leisurely 10 mile per hour pace will burn 408 calories compared to 190 calories when walking briskly at 3.5 mph for an hour. Our purpose in this article is to address some of the important preparations that you should make before getting out your trusty or rusty bike and hitting the road. First, get a helmet! Head trauma from cycling accidents can occur at low speeds, usually from blunt forces to the skull resulting in cuts and lacerations or fractures, these are the kind of injuries helmets are best at preventing. Of course, higher speed accidents can cause severe head trauma and helmets can reduce the severity of these injuries. Second, get your bike in shape. A bike that works well is a safe bike. If you are not familiar with bicycle maintenance, our local bike shops do an excellent job repairing and servicing all types of bicycles. There are also resources on line and in bike repair books that may be helpful. One rule of thumb; if it is a noisy bike, it needs attention. The League of American Bicyclists use an acronym to help cyclist remember what to check before they ride, ABC Quick; A is for air, B is for brakes, C is for cranks and chain, Quick is for the quick releases on the wheels. Check to make sure all is in working order before your ride. Third, make yourself comfortable. A bike that fits you is important especially for longer rides. Once again our local bike shops can assist with proper fit on your bike. Sometimes only minimal changes are needed to make the bike fit you. If your hands or feet or leg are getting numb on a ride you may need to make some changes to your bike’s fit. Sometimes it is as simple as adjusting the handle bar or seat position. Clothing is a personal thing for cycling; the main issue is to avoid getting clothing caught up in the chain. If you wear long pants use a retainer around your right pants leg to keep it clear of the chain, rubber bands work just fine, for a while. Fourth, be aware of the rules and etiquette of where you are riding. On the bike path, remember it is shared with others, some walking or running and people riding at different skill levels and speeds. Here are a few etiquette rules to be aware of. Be courteous, be predictable and signal your intensions when turning or stopping, use a bell or your voice to alert others when passing, ride on the right side and in single file when riding with others, if
riding at night always use lights, be especially cautious at cross streets and intersections. On the road, cyclists must adhere to the same rules as cars. Remember to ride on the right side of the road and signal your intentions when turning or stopping. Ride as far to the right as safely possible and if you are driving your car and encounter a cyclist on the road the state laws require a minimum of 3 feet or 1.5 meters distance between your vehicle and the cyclist when passing. Some of us at Marcus Daly Rehabilitation enjoy commuting to work by bike and there are several reasons we ride, but fitness is a common thread for most of us. In addition, many of the people we serve at Marcus Daly Rehabilitation have also started cycling or returned to it following their rehab. Tom survived a stroke and wanted to return to cycling so that he could ride with his grandchildren. He has had to adapt his riding style and is using a custom made trike at this point due to weakness on one side of his body but he rides often with his family and grandkids. Tom uses the bike path in addition to area roads and says he is also planning a trip to ride the Hiawatha Trail this month! July is a great month to try cycling with family, friends or coworkers. The fitness benefits are only the beginning and most of us find that riding our bikes is just as much fun now as when we were kids. Other resources on cycling or for further information check out: The League of American Bicyclists: bikeleague.org They have several safety brochures that are available online to learn more about bicycle safety. They also have information on advocacy and resources for communities and businesses to become more bicycle friendly. Bitterroot Trail: bitterroottrail.com Their website includes information on the Bitterroot trail system, upcoming events, biking resources and information on trail etiquette. Red Barn Bicycles: redbarnbicycles.com Valley Bike and Ski: valleybikeandski.com These are Hamilton’s two local bike shops that have great bikes, rentals and expert repair services. The Route of the Hiawatha: ridethehiawatha.com Although not in the Bitterroot, this is a popular trail for cyclists like Tom who want to try something new. What once was a railroad with trellises and tunnels (one over a mile long), is now a 15 mile long bike trail on the state line between Montana and Idaho near Lookout Pass. Unlike the Bitterroot Trail, the Hiawatha costs $10.00 to ride. Check website for other cost such as shuttle.
6 - Ravalli Republic, Wednesday, July 27, 2016
In the MIddle on the MaIn
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Car Seat Safety Awareness
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Installing a car seat properly can be an intimidating task! Ravalli County Public Health now has a newly certified child passenger safety technician (CPS-T) who can educate and work with parents to properly install car seats. Car seats are one of the fundamental means of protecting an infant or child in the occurrence of a car crash. Car seats are surprisingly more complicated than many people recognize, and up to 72 percent of car seats are unknowingly installed incorrectly. With vehicular crashes being the leading cause of death for children in the United States, the importance of car seat safety is receiving increased recognition. With so many varieties of car seats on the market, it can be difficult to know which one to choose for your child. The best car seat is the one that the parent or guardian can use safely and correctly every time – regardless of brand or price. All car seats available for sale in stores have been crash tested and meet defined safety standards. Therefore, parents or guardians shouldn’t feel pressure to spend exorbitant amounts of money on a car seat from a store. However, parents and guardians should be wary of purchasing or using a used car seat. Used car seats may expire, have been recalled, or have been in a crash (automatically meaning they should be replaced) without the parent’s knowledge. The most common types of car seats include: rear-facing infant carriers, convertible seats (rear-facing or forward-facing depending on age of the child), combination seats, forward-facing only seats and booster seats.
Ravalli Republic, Wednesday, July 27, 2016 - 7
Children are typically categorized into a seat type based on weight. Information regarding the weight limits of a seat can either be found on the side of the seat or in the owner’s manual. Convertible and combination seats, while sometimes more expensive, will adapt to the child’s growth and can be used longer than simply purchasing an infant only seat. From birth to at least two years, children should be in rear-facing seats. Rear-facing is proven to be the safest option in the occurrence of a crash. From three to seven years, children should be kept in a forward-facing car seat with harness until they reach the height or weight limit allowed by the seat manufacturer. From eight to 12 years, children should use a booster seat until tall enough to fit properly in a seat belt. Car seats can be installed using the LATCH system or with seat belts. LATCH stands for Lower Anchors and Tethers for CHildren. The option that will work best for the parent or guardian and that they can utilize correctly is the option that should be used. The majority of car seats call for use of one system or the other, not both. However, tethers can usually be used with most seats in conjunction with seat belts, just not lower anchors and seat belts. Information on LATCH can be found in the vehicle’s owner’s manual. Most vehicles manufactured in 2002 or later have the LATCH system. LATCH can only be used if the weight of the car seat and the child is less than 65 pounds total. All of the information regarding car seats can be overwhelming. Here are some quick tips for utilizing car seats safely: Avoid mirrors, toys, or padding not included with the car seat. These extras, while fun, are not crash tested and could become a projectile in the event of a crash. In addition, extra padding can hinder the car seat from working effectively during a crash. When placing a child in their car seat, remove excess layers of clothing. Clothing is compressible and in the event of a crash could allow for extra movement of the child. Check expiration dates, recall lists and seat history prior to using a used car seat. Use tethers when available. Always be aware of airbag locations in your vehicle – found in the owner’s manual. A rear-facing car seat should never be placed in the front seat of a vehicle with an active airbag. Car seats should be tight enough so that the base of the seat does not move more than an inch side to side or front to back when moderate force is exerted to attempt to move it. You can make an appointment to install your car seat with the CPS-T at Public Health by calling 406-375-6672. In addition, there will be a car seat installation event in Stevensville on August 9. Take the steps to install your child’s car seat correctly and safely, and make an appointment to have your seat checked or attend an installation event.
8 - Ravalli Republic, Wednesday, July 27, 2016
Cracking 10 Myths of Weight Loss will burn during your workout and recovery hours. You’ll have better heart health, you can eat more without it affecting your waistline, and you’ll see some physical changes. Myth #3: Muscle turns into fat when it is not utilized Fact: Muscle and fat are completely different tissues that are not interchangeable. There are two reasons why people perceive that muscle turns to fat when they stop exercising. Muscle goes from firm to floppy when it’s not used. It also decreases in size, hence the saying, use it or lose it. Myth #4: I’ll drop the fat first and then I’ll focus on building muscle. Fact: If fat loss is your goal, you want to retain as much muscle as possible. Muscle that is lost equates to a slower metabolic rate, which means it’s harder to drop body fat over time. Even with fat loss as your goal, your workout routine should be intense, like you are trying to gain maximal amounts of muscle. We want fat loss, not weight loss. Myth #5: Do cardio before weight training for optimal fat loss. June Jessop, Owner of IHAC, Nationally Certified Personal Trainer of 17 years and Julie Waibel, Registered and Licensed Dietitian of five years. Fact: For optimal fat loss, cardio should be done after resistance trainJune Jessop & Julie Waibel for the ravali republic ing. Doing cardio after lifting allows you to have more energy when lifting weights, which helps you build/maintain more mus5 Fitness Myths cle. Your glycogen has now been depleted from weight lifting, so Myth #1: I can spot reduce my midsection by doing crunches. 25 minutes of cardio will now tap into your fat stores. Your heart Fact: We can’t spot reduce body fat. Our genetics will dictate where fat is pulled from. More crunches will not trim the waistline. rate is going to be up from weight lifting and you don’t have to push nearly as hard to maintain it. Instead, activate multiple muscles with compound movements. Examples are dead lifts, squats, pull ups, and bench presses. 5 Nutrition Myths Myth #1: Carbs such as bread and pasta are fattening and Myth #2: Heavy lifting will make me bulky. should be avoided when trying to lose weight. Fact: You don’t want to look bulky? Good, lift as heavy as you Fact: Carbohydrates consist of fruit, veggies, and grains. Grains can every workout. The more you can lift, the more calories you photo provided
Ravalli Republic, Wednesday, July 27, 2016 - 9
are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel. Refined grains have been milled which removes fiber and B vitamins. Carbohydrates turn to glucose which is used as energy. If you are carbohydrate starved, your body will use protein for energy. However, proteins should be used for repairing. Low Carb, High Protein diets are not ideal and not recommended. Myth #2: Fad diets will help me lose weight and keep it off. Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid certain foods. Some of these diets may help you lose weight at first, but these diets are hard to follow. Most people quickly get tired of them and regain any lost weight, plus more.
If there were a vaccine against cancer, wouldn’t you get it for your kids?
Myth #3: If I skip meals, I can lose weight. Fact: While skipping meals may help you lose weight in the beginning, it fails in the long run. Skipping meals may make you feel too hungry later in the day, causing you to overeat at your next meal. Skipping just one meal causes your blood-sugar levels to dive. Without a new supply of calories, your system shifts into starvation mode in an effort to conserve energy. Your metabolism slows, so the food you do eat isn’t burned off efficiently. Myth #4: Eating healthy food costs too much. Fact: Eating better does not have to be expensive. Canned or frozen fruits and veggies provide as many nutrients as fresh ones, at a lower cost. Healthy options include low-salt canned veggies and frozen fruits with no added sugar. Some canned seafood, like tuna, is easy to keep on the shelf, healthy, and low cost. Canned, dried, or frozen beans, lentils, and peas are also healthy sources of protein. Shop for produce that is in season. Check out local farmer’s markets. Myth #5: I need to eat a lot of protein to lose weight. Fact: How much protein we need is dependent on exercise. For resistance training you will need more protein for repairing muscles. In many “fad diets” we are typically encouraged to consume excess protein and it just isn’t necessary. If you are looking to lose weight, than one gram per pound of lean mass is sufficient. We don’t need protein to help sustain fat mass. Information formatted and condensed by Iron Horse Athletic Club. -June Jessop, Owner of IHAC, Nationally Certified Personal Trainer of 17 years. -Julie Waibel, Registered and Licensed Dietitian of five years.
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205 Bedford Ave Hamilton 375-6672.
10 - Ravalli Republic, Wednesday, July 27, 2016
Hunkering Down Can Bring Us Down Gretchen L. Langton For
the
Ravalli Republic
I was taught to “hunker down” at an early age. Hunker down against the wind to shut up my first flock of Rhode Island Reds. Hunker down to chop ice before stock tanks had heaters. Hunker down to pick up hay bales. Hunker down when chastised for running my fingers through the icing of Sunday’s pot luck cinnamon rolls. Hunker down when loved ones disappoint. Hunker down when the news is bad ‘round the globe and at home in our land of recent repeated sadnesses. We people of the land, we know the pain of loss and death in the most pragmatic of ways. Baby calves, corn crops, grandmas all die and we are witness to their soft or brutal passings. This creates a stoicism toward the inevitability of such things. I have always been proud of my ability to hunker down. It bespeaks stall worthiness, stamina, fortitude, an iron will. The activities I first mentioned at least embrace motion. In our ultra-automated society, 86 percent of American workers make a living sitting, according to US News (August 22, 2013). Whether we realize it or not, sitting puts us in the classic hunker down posi-
tion. In September of 2014, Huffington Post ran an article entitled, “Sitting is the New Smoking: Ways a Sedentary Lifestyles is Killing You.” This article relates the dangers of sitting as a repetitive motion injury. And in our free time, we Facebook, and text and mess with our IPads, or read, or draw or do the dishes, make dinner, chop wood. All of these activities draw us into the hunker down posture. What do these postures do to us physically? When we hunker down, our shoulders drop forward, shortening our shoulder muscles (anterior deltoids) and chest muscles (pectoralis). Our houses crumble top to bottom in the front. A shoulder forward posture collapses the ribs into the internal organs, squashing our livers and internal organs, applying downward pressure on the midsection and below. When we have a forward posture, our gaze is drawn to the ground, but we must look forward so we compensate in the cervical spine giving ourselves turtle neck, which pinches the nerves that run down the arms causing numbness and tingling in the hands. Compression of the heart and lungs stresses both organs and results in shorter, more erratic breathing. On the back side of the body, hunkering creates a constant
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Ravalli Republic, Wednesday, July 27, 2016 - 11
tautness between the shoulder blades, causing the rhomboids, traps, spinatus muscles and erector spinaes to work overtime. We compensate by drawing the shoulders up toward our ears, contracting the muscles from behind the ears out to the points of our unpointed shoulders. I believe the psychological elements of hunkering down can lead to isolation, depression, unwillingness to compromise, lack of empathy. When our bodies have repetitive closed and collapsed postures, our minds follow. The body and mind reflect each other’s moods and conditions. If this causes speculation, consider how placebos have been used to influence sickness and healing in a multitude of studies on the subject. What can we do to reverse the inevitable effects of the hunker down posture? Very simple. Do the opposite. Lock your hands behind your back or hold a towel or strap or piece of baler twine behind you, if you can’t reach your hands together. Open your chest without arching your back. Lift your ribs up away from your hips. Think buoyancy. Lightness. Look up without crunching your neck. Find a full length mirror and study your posture from the side, or have someone snap a picture of you from the side. Don’t cheat. Stand as you normally would. Study your posture. Are your shoulders forward? Do you have turtle neck? Tell yourself, “Shoulders back and down.” Tuck your stomach up under your sternum without arching your back. If you have a job that requires you to sit, set an alarm to go off every so often. When it goes off, stand up (unless you are driving), bring your arms over your head (unless you are driving), roll your shoulders backward and forward (this is possible while driving, don’t grip the wheel). If you drive for a living, stop often and do these same things that reverse the hunker. Turn off or step away from the news and your devices. Go for a walk. Look forward into the present. Inhale and exhale deeply. For a relaxing chest opening, heart opening stretch, roll up a fat bath towel, end to end, and lay on it on the floor, head to tailbone. Start with five minutes a day but shoot for ten. The towel must be centered on the spine. Relax. Rest your mind, eyes, and
body. Breathe deeply. If you are sensing a breathing theme, you got it. The deeper we can breathe, the better off we are. The more oxygen we can supply to our blood, the better our circulation is, the more pliable we are, the better we are able to think clearly. Water, too, is incredibly important to our overall health. Americans have access to some of the most pristine water in the world, yet we are chronically dehydrated. Thirty seven percent of people mistake hunger for thirst because our thirst mechanisms have become so rusty we can’t tell one from the other (Read “Just Add Water…” skinnymom.com) Try drinking at least one pint of water when you wake up and one pint before you go to sleep. We should drink at least 64 ounces of water per day. Instead, we polish off an average of 44 gallons of soda a year and only 58 gallons of water. While “hunkering down” may be a point of pride and resilience, we must seek a balance in order to avoid chronic pain and injury. Embrace phrases of uprightness. “He’s a stand-up guy.” It’s a way of being that promotes physical, emotional, psychological strength. In yoga, we say, “Be chest proud,” which means standing up straight, breathing deeply, eyes forward. Lithe. Gretchen Langton is an LMT and owns Tipi Rock Yoga and Massage in Stevensville. For a current listing of classes visit her website tipirockyoga.com ...and then stretch!
Roberts Family Chiropractic Center DR. GILBERT ROBERTS
Quality Care for Headaches, Neck & Back Pain, Car Crash Injuries and Workers' Compensation
Serving the Bitterroot Valley for 21 years
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