Healthy Lifestyles Summer 2018 by Ravalli Republic

H Lif ea es lt ty h l y

2 - Ravalli Republic, Wednesday, July 25, 2018

Catalyst physical therapy offering scientifically proven knee injury prevention program CATALYST PHYSICAL THERAPY

Did you know that ACL injuries occur four to six times more frequently in female athletes? Did you know that 70 percent of serious knee ligament injuries occur during non-contact situations such as landing from a jump, twisting/turning activities or instability in the leg? One in every 100 high school athletes will sustain a serious ligament injury every year. Catalyst Physical Therapy is proud to be the only clinic offering Sportsmetrics to the Bitterroot Valley. Sportsmetrics is a scientifically proven training program designed for athletes to reduce the risk of serious knee injuries through a progression of closely monitored skills. A team of physicians, physical therapists, athletic trainers, and researchers spent 10 years designing this highly effective program. In addition, the program has been shown to enhance performance through increased speed, agility, and vertical jump height. For example, an athlete that completed the winter Catalyst Sportsmetrics camp improved her vertical jump height by 2 inches placing her in the 60 to80th percentile for her gender and age. The training elements addressed include plyometrics, speed, agility, strength, and flexibility. Initially, the focus is on correct body mechanics and technique, but the athletes are quickly progressed to more performance and power-based training as they master skills. Sportsmetrics targets the following risk factors that increase the likelihood of knee injury: 1) Muscle imbalances that effect knee joint motion, 2) Quadriceps dominance- females have less hamstring firing and are more quadriceps dominant. 3) Sideto-side leg differences in strength, flexibility and coordination. Sportsmetrics addresses and corrects these target areas that most athletes are not even aware they have dysfunction in. As part of the program, each athlete goes through Sports Injury Testing (SIT) to determine their relative risk for injury before and after the training. This includes a computerized jump analysis, strength and flexibility testing, and performance-based tests. The jump analysis uses specialized software to calculate relative joint angles upon landing and takeoff. Research shows that an angle of less than 60 percent at the knee is considered to be a higher risk

for serious knee injuries including ACL and MCL tears. Catalyst physical therapist, Dr. Suzy Berland, is the only Certified Sportsmetrics trainer in the Bitterroot Valley. Every athlete will always be assessed and trained by Dr. Suzy Berland at each session. We at Catalyst PT are dedicated to giving all athletes the tools to compete longer and stay in peak physical condition for many years to come. There is a Sportsmetrics Camp currently underway. We will be offering additional camps later this year. The camp space is limited to maximize the Physical Therapist to athlete ratio. If you would like more information please contact our office at 3632494. Or you can check us out at http://catalystptmt.com or visit www.sportsmetrics.net

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Dr. Caleb Kemp, Catalyst Physical Therapyâ&#x20AC;&#x2122;s new physical therapist, demonstrates his development, a custom, portable dynamometer. This device will calculate each athleteâ&#x20AC;&#x2122;s hamstring to quadriceps ratio. Ideally, the hamstring to quad ratio should be 75 percent to reduce knee injury.

Ravalli Republic, Wednesday, July 25, 2018 - 3

The Bitterroot’s Original Natural Food Store

The Little Red House

r r o ot 2018

’s

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Bulk Foods • Natural Supplements & Remedies Organic Meats & Produce Fresh & Frozen Seafood Natural Body Care • Fresh Herbs & Spices

910 North 1st, Hamilton • 363-1626 M-F: 9am-6pm Sat.: 9am-5:30pm

In the MIddle on the MaIn Bitterroot Drug is a ‘Preferred Provider’ for Montana Blue Cross and Blue Shield Call for information

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The athlete pictured above completed Catalyst’s Sportsmetrics program during the winter session 20162017. These are the results from the jump analysis portion of the Sports Injury Testing before and after training. The image to the left is before training and reveals an angle at the knee <60% (increased risk for knee injury) whereas the image to the right is after training with a knee angle of >60% (decreased risk for knee injury).

www.bitterrootdrug.com

211 Main, HaMilton 406.363.3611

4 - Ravalli Republic, Wednesday, July 25, 2018

Coming to the Family Medicine Center in September, Brenda Kirkland, M.D.

The Family Medicine Center is excited to be adding Brenda Kirkland, MD to our medical staff. Dr. Kirkland is originally from Wisconsin and holds undergraduate and graduate degrees from the University of WisconsinMadison in Rehabilitation Psychology. She received her Doctor of Medicine Degree from the University of Arizona College of Medicine. Her residency training was completed at the Montana Family Practice Residency in Billings, MT. Dr. Kirkland is board certified by the American Board of Family Medicine. Dr. Kirkland has an extensive background in full spectrum Family Medicine and has practiced for the past 15 years at St. Vincent Healthcare in Billings, MT. She has extensive experience including pediatrics, inpatient and outpatient medicine and women’s healthcare. Her special interests include women’s health and wellness as well as mental health services. She has also devoted time to teaching medical residents and nurse practitioner students. Dr. Kirkland is married with three children. Hobbies include trail running, 4H Leader, skiing and exploring the state of Montana. Dr. Kirkland is accepting new patients at this time. Please contact the clinic to schedule your appointment.

Randy Stewart, M.D. Brett Heath, M.D. Nicolett Weston, FNP-C

Brenda Kirkland, M.D.

330 North 10th Street, Suite A • Hamilton, MT 59840 Phone: 363-DOCS(3627) • Fax: 363-3638

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Raspberries: harvesting, storing and using the flavorful backyard favorites Katelyn Andersen MSU Extension Agent

Hot summer days have finally arrived in the Bitterroot, which means a wide variety of local fresh, local produce is available. Many backyard gardens have raspberry bushes full of berries, what are you going to do with yours? Raspberries are believed to be of East Asian origin and became popular in Europe and North America in the 19th century. They have been a popular summer treat topped on salads, blended into smoothies, made into jam or added to home-made ice cream. Raspberry harvest usually occurs in July and August. Look for full reddish/purple fruit. A good test for ripeness is how easy the berry pulls from the cane. A truly ripe berry will slip right off the stem with a gentle pull. Selection. Select raspberries which are bright-red (red raspberry) or fully-colored (black, purple, or yellow raspberry). Ripe

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raspberries should be bright, shiny, uniform in color and firm. Taste varies from tart to sweet depending on the variety and maturity. Avoid overly soft fruit with dark spots or if they are wet or moldy. Storage. Place berries loosely in a shallow container to allow air circulation and to prevent the berries on top from crushing those underneath. Berries are highly perishable. Store immediately in the refrigerator. Do not wash berries before refrigerating. Store covered containers of berries in a cool, moist area of the refrigerator, such as in the hydrator (vegetable keeper), to help extend the usable life of the fruit. Raspberries can be stored one to two days in the refrigerator. Uses Bake. Add berries to muffins, scones, cookies, cake, crisps, cobblers, pie, or to pancakes for added flavor and nutrients. Puree. Puree raspberries, sieve out seeds if desired, and use as a sauce over peaches, ice cream, or frozen yogurt. Raw. Add fresh berries to hot or cold cereals or top fresh berries with plain nonfat yogurt and granola for a delicious breakfast, snack, or dessert. Also add fresh raspberries to smoothies, lemonade, ice tea, and water. Preserve. In terms of “healthy” food choices, raspberry jam is not a healthy alternative to eating raspberry fresh since it is primarily made of sugar. However, sugar is an essential ingredient to help gel form and contributes to the flavor and taste. One way to increase the nutritional value of jam is to use a reduce sugar or no-sugar pectin product and recipe. Light corn syrup or light mild honey can be used to replace part, but not all, of the granulated sugar. Without added pectin, honey can replace up to half of the sugar. With added pectin, 2 cups honey can replace 2 cups sugar in most recipes. The flavor will be slightly different. For more information on preserving raspberries, look for MontGuides: Freezing Fruits; Drying Fruit; Making Jams, Jellies and Syrups. For more information on growing or using raspberries, contact your MSU Extension Office. Low-Sugar Raspberry “Lemonade” Jam By: The All New Ball Book of Canning and Preserving

Makes about 6 (1/2 pint) jars Ingredients: 3 ½ lbs fresh raspberries ½ cup fresh lemon juice (about 5 lemons) 4 tbsp Ball Low or No-Sugar Pectin 1 ½ cups honey 1. Place raspberries in a 6-qt stainless steel or enameled Dutch oven. Crush raspberries with a potato masher. 2. Stir in lemon juice and pectin. Bring mixture to a full rolling boil that cannot be stirred down, over high heat, stirring constantly. 3. Stir in honey. Return mixture to a full rolling boil. Boil hard 1 minute, stirring constantly. Remove from heat. Skim foam, if necessary. 4. Ladle hot jam into a hot jar, leaving ¼ -inch headspace. Remove air bubbles. Wipe jar rim. Center lid on jar. Apply band, and adjust to fingertip-tight. Place jar in boiling-water canner. Repeat until all jars are filled. 5. Process jars 10 minutes, adjusting for altitude (see below). Turn off heat; remove lid, and let jars stand 5 minutes. Remove jars and cool. Boiling-Water Canner Altitude Adjustments: 1001 to 3000 feet, increase processing time by 5 minutes; 3001-6000 feet, increase processing time by 10 minutes; 6001-8000 feet, increase processing time by 15 minutes; 8001-10000 feet, increase processing time by 20 minutes.

Katelyn Andersen, M.S., is an Associate Professor for Montana State University. She serves as the 4-H/Youth Development and Family and Consumer Sciences Extension Agent for Ravalli County. Contact: 375-6611 or 215 S. 4th Street Ste G, Hamilton.

6 - Ravalli Republic, Wednesday, July 25, 2018

Variety, good diet key to success in CrossFit TIESON LEWIS Bitterroot Crossfitt

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: Pullups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, rune, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. This is how CrossFit defines world class fitness in 100 words or better yet, world class health. For most people, fitness is the means for the end goal of health and wellness. We want to be functional. This means being able to go on a hike, fish the river, or go skiing without having to bend over in exhaustion and trying to catch a breath while simultaneously realizing how fast one’s fitness deteriorates without proper conditioning. To keep some kind of athletic capacity, some form of a strength and conditioning program is necessary, and almost any program will likely do the job. However, there isn’t a program that embraces functionality like CrossFit does. Take the example of the deadlift, one of CrossFit’s ten general physical skills. This is a movement that we all do every day. Any time you lift a box off the ground, or move your couch, a deadlift is being performed. Another example is a squat, whether you are taking a seat on a chair or trying to change a tire a squat is a natural part of our movement. Thus, CrossFit has incorporated these as two of its fundamental movements. This logic of functionality is ingrained in everything CrossFit stands for, and is one of the most important factors in maintaining health and wellness. Although, there is an even bigger factor that determines the level of a person’s health and wellness, and that is nutrition. Nutrition is a hard thing for everyone. It’s awfully convenient and cheap to grab a bag of chips and the nearest soda. Unfortunately, these things are detrimental to our health as are most processed “foods” that are so prevalent in western society. There is a reason that the first line in CrossFit’s 100 word definition of health is comprised of a quick diet prescription. This is because nutrition is the most important and foundational aspect of health and wellness. You cannot out-train a bad diet, it is that simple. The “eat vegetables, nuts and seeds, some fruits, little starch, and no sugar” mantra is the specific way of saying eat real food, and

avoid everything else like the plague. The general rule of thumb is when you are in the grocery store, only shop the perimeter of the store. Avoid the aisles at all costs, because they are what contain all the processed and packaged items we call food. If CrossFit’s diet prescription doesn’t sound fun, that’s because it isn’t. Any member at any CrossFit gym will tell you the same, and their dedication to this diet isn’t what keeps them coming into the gym every day, it’s the community. Seldom do you see a more supportive group of people than the members of a CrossFit gym. In an environment where everyone is suffering through the same lung burning, strength draining, and sweat inducing workout, people seem to find comradery in the pain. It is an environment where everybody knows each other and even a newcomer is welcome by the group and treated as if they had always been there sweating it out with the established crew. Often times the person who is last to finish who accrues the most cheers and supportive applause from their surrounding peers as they crank out the last few reps, not the veteran fire breather who finished the fastest. If you were to ask any CrossFitter what the best part of CrossFit is, they are likely to say something along the lines of showing up to the class every day to see their friends and laugh in nervous anticipation at the impending pain of the workout, and convening at the end to discuss weekend plans or to take a post-workout picture with the group. It is this strong, tight-knit community in CrossFit that motivates people in their collective chase for health in wellness, and maintaining their physical functionality for years to come.

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5 Tips to Fitting In That Workout | Busy Mom Edition LAUREN PARSONS For

the

Ravalli Republic

I’ve always led a pretty healthy lifestyle. I wasn’t raised on quinoa and kale, however, my parents did push my siblings and I to constantly get outside and move our bodies. Thankfully, this approach to staying active has had a lasting impact on me as I entered my adult years and continues now as I enter the phase of raising babies. However, that doesn’t mean that it’s easy to stay active as a new mom, in fact it’s a daily decision to fit it in, but it’s so beyond worth it! Although I’m definitely not perfect at it, I feel like I’m finally coming to grips with how to balance it all and do it in a way that brings me joy instead of anxiety. Which is why I want to share my “Top 5 Tips” to fitting in exercise as a busy mom with you all - let’s dive in! 1. GIVE YOURSELF GRACE The number one tip I have to offer is give yourself grace and time to get used to this new lifestyle. There is no shame in binge watching Netflix while cuddling a newborn in those first few weeks, and hopefully you’re able to do it without any guilt at all, because you deserve it! However, once you’re feeling up for a slow stroll, stick the baby in the stroller and get outside. Moving slowly, but surely, is the best way to get the pep back into your step. 2. PRIORITIZE YOURSELF Once you have a tiny human to take care of, you pretty much forget about yourself. You have a much more important job now, so how do make time to work out? Well, simply put, you need to make yourself a priority. Making yourself a priority doesn’t mean putting yourself first, it just means NOT putting yourself last. Whether it’s tackling a 15 minute yoga video during nap time or heading to the gym when your hubby can watch the baby - don’t feel guilty about setting aside time for yourself! 3. EASE INTO EXERCISE Whether your baby is two months or two years, the key to fitting exercise into your life is to ease into it. If you’re new to exercise and you sign up for a 5-day a week class, chances are the pressure is going to get to you and you’ll eventually start slacking. At least, that’s what happened to me. I pushed myself too hard in the beginning and eventually got burnt out. Instead of getting discouraged, I took a step back and reevaluated a workout plan that was more practical for my lifestyle at the time. I started with the commitment to exercise

three times a week and it eventually built up from there - it can for you too! 4. WAKE UP EARLY If there is one single thing that has helped me attain my fitness goals as a mom, it’s waking up before the rest of my entire house and getting in exercise before I tackle anything else. I’ve realized that 6 a.m. is the only practical time I have to myself where I can consistently fit in my workouts. Consistently being the key word. Mornings are the only time that I can day in and day out fit it in. Now, if you have early risers in your house, it may be that you need to plug your workouts in a different time slot, like after the kids go to sleep. Whatever your situation may be, find the best time that practically works for you and make it happen. 5. COMMITMENT Easier said than done, trust me I know. After we fall into a lull, it’s extremely hard to get back up again, but if you truly want to achieve individual fitness goals, then you simply have to want it deeply enough to commit! If you’re in a place where you’re truly focused, then try signing up for a new challenge or joining a fitness group! There’s never anything wrong with investing in your health, as long as you’re going to use it to its full ability! There you have it friends, my “Top 5 Tips” to fitting in exercise into a busy mama’s life! I urge you to take this advice with a grain of salt and know that, YES, it is hard, and if you fail at first, it’s OK! The important thing is to continue to get back up and keep trying. I know from experience that I am a much better mama when I put myself near the top of the list! Now... lace up those running shoes, stick that baby in the stroller, and get outside! I bet you’ll surprise yourself with what you can accomplish! Hi there, I’m Lauren! Wife to my best friend and boy Mama to our spunky 14 month old! I’m a lover of sunshine and being active in the great outdoors. If you’re interested in checking out more about our little family and the beautiful life we live here in Montana, check out my lifestyle blog: Laurenandcoblog.com. Thank you for your support!

8 - Ravalli Republic, Wednesday, July 25, 2018

Listen to your body and take action Valerie Aerni Aspen Leaf Yoga

Our bodies talk to us every day. After a day of sitting in a chair, my hips are tight and my neck starts to ache. The symptoms are clear and more often than not, I hear the symptoms but don’t actually “listen” to them and quickly fill my time with an activity that distracts me from the discomfort. This negligence is usually fine for a few days until eventually my body is not just nudging me to hear, but it is screaming for me to listen to it and to take action. It is at this point that I begin to take action towards healing my body. My remedy to a tight neck and tight hips is to practice yoga with a focus on opening my chest, strengthening my upper and lower back, and stretching my hips. This regimen doesn’t require much more than 10 minutes to ease the discomfort and to be on track for a better day. Despite the ease and short time frame required for this remedy, sometimes 10 minutes seems like too much time to spare when I have a family to feed, bills to pay, a business to run, food to prepare, and pets to care for. All too often I let my to-do list take priority over my health. I know that I am not alone here. I often wonder: why is it all too easy to neglect our health? The answer is: it takes time, patience, and dedication to create a new habit. Think about the last time you went to a yoga class, went for a hike, walk, bike ride, lifted weights or attended a fitness class. How did that activity make you feel? Put words to the feeling. Believe me, it helps. After I care for my body I often feel strong, vibrant, and energized! I never say this after a day of slouching and crunching my neck. The reality is that most of us can’t just drop all of our responsibilities, but we can prioritize daily self-care through listening to

our body, hearing the body, and then responding. Start by taking 5 minutes and then work your way up to 10 minutes or more to sit still or lie down in silence and listen to your body. When you stop and listen to your body, it will tell you that it is sore, tired, energized or relaxed. The body doesn’t just tell us about our physical state, but our mental state as well. If we are sore and undernourished, then we may also be irritable and angry. It’s not surprising that our emotions are often tied to the physical state of our bodies. After listening to your body and hearing what is has to say, take action. Practice yoga, go for a run, hike, join a fitness class, or eat a nutritious meal. Taking action doesn’t mean you stop listening; in fact, it’s a perfect time to continue the inquiry. Dive into the sensations that arise in your body as you sit into a squat. Notice the little voice in your head that says, “I want to stop” or “this feels great!” Without judgment of yourself and your thoughts, enjoy this process of selfcare. Start to slow down, live in the present moment, and create a space for balance and awareness that will soon become a habit in your day-to-day wanderings, guiding you toward a healthier life. When we live in the present moment, we can appreciate the journey and not focus so much on the outcome. Losing weight, toning your body, or lowering your blood pressure won’t happen over night. The number of days needed to change a habit is debated and variable, but no one will argue that it takes time. Start down the path of health today by listening to your body and hear what it has to say. Through your curiosity and awareness of what your body is telling you, you can identify areas of weakness and work towards balance. This is one item on the to-do list that will make a difference in your life, so don’t just hear, but listen, and respond. Once we make a habit of health, it won’t be so hard. It will however, always be a practice, so let go of your expectations and enjoy the journey to wellbeing.

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How to lose body fat: internet vs science

b lu C ic t le h t A e s r o Iron H ub Voted Bitterroot’’s Best

Athletic Cl

JUNE HANSON

Iron Horse Athletic CLub

The internet is full of quick fixes, magic pills, and fad diets. All claiming fat loss and amazing results, with little effort exerted by you. If your goal is to lose body fat than stick to weight loss tips that are actually evidence based. Six misleading tips according to the Internet: 1. Drink magic detox teas and juice cleanses. 2. 10-minute ab workouts and infomercial products. 3. Fad diets and crash diets and anything unsustainable. 4. Wrapping your stomach in expensive “body wraps.” 5. Endless cardio and neglecting strength training. 6. Relying on supplements but NOT hard work and patience. Six evidenced based tips according to science: 1. Be in a calorie deficit: eat less than you burn 2. Strength train 3-5 times per week. 3. Do “some” cardio but do not rely on it. 4. Focus on quality sleep: 6-9 hours per night. 5. Consistency is greater than perfection: build healthy habits and think long term. 6. Patience is key! Progress takes time. At Iron Horse Athletic Club we believe in the tried and true way, train hard. We believe in getting our members fit for their lives. Whatever goals you may have, we will get you on a training and nutrition program with one of our certified personal trainers and registered dietitian. We want you to feel comfortable and confident when working out. Our qualified health professionals, awesome staff, and our modern equipment is what sets Iron Horse apart.

June Jessop

Owner/Manager, Personal Trainer Body Sculpting, Strength training for all ages, performance training, injury prevention, sorts nutrition certified, strength with curves-train hard! email: june@ihacmt.com

99 Marcus Street, Hamilton, MT

406.363.0300

www.ihacmt.com Check us out on Facebook and Instagram.

fitness CLasses