Living Well - Jan/Feb 09

Western Montana

mind body soul

Get a fresh start this coming year!

We have the resources to help motivate and support you in your New Year’s resolutions

INSIDE Less is Good

Tips on smart investing

Eat, Drink and Be Merry

Nutrition tips for a healthy new year

January/February 2009 A Publication of the

A New Approach

Overcoming the challenges of keeping your resolutions

In 2009,

I resolve to work a job that I love.

Do you want to find work you are passionate about? Are you looking for an employer who stands for something you believe in?

Let our Mission become your mission.

Learn about the opportunities St. Pat’s has to offer. www.saintpatrick.org

Living Well H E A L T H

Alzheimer’s Care Hillside Health Care Center

Affordable care in the South Hills Providing memory care with 24 hour nursing.

Two self contained wings, Sunrise Path and Garden Path, are secure units designed for comfort, familiarity and special programming to meet the needs of residents with memory loss. Call and ask for Tonya for a personal tour.

251-5100

Assisted Living Hillside Place

Why shouldn’t you still live in a house in a neighborhood? ALL of the services and amenities of assisted living in an environment you are used to. Call and ask for Tonya DeRosa for a personal tour. 4718 23rd Ave. 251-5100

Beauty Salons Misty’s Tanning & Ultimate Salon

Full service salon with tanning & a childs play area! We have relaxing massages, facials, body wraps, waxing, manicures, pedicures & hair. walk-ins welcome!

3101 South Russell 406-543-0717 • www.mistystanning.com

Body Talk Practitioners Natalie Morrow, MS, CBP BodyTalk Works, LLC 3700 S. Russell St., Suite 120-6 Missoula, MT 59801 (406) 370-8170 natalie@bodytalkworks.com

Kathy Mangan, MS, CBP, CBI Body In Balance, LLC 309 SW Higgins Avenue Missoula MT 59803 406-880-2639 bodytalkmso@msn.com

Gayle Salisbury, RN, CBP Body Elements in Harmony 210 North Higgins, Suite 202 Missoula, MT 59802 406-360-0898 gayle@salisburyimages.com

livingwell ~ January/February 2009

D I R E C T O R Y

Body Talk Practitioners Nydia Vargas, CBP Essential Balance

210 North Higgins, Suite 202 Missoula MT 59802 406-721-9878

Ellen Carey, RN, CBP Health Links, LLC

210 North Higgins Avenue, Suite 202 Missoula, MT 59802 406-370-9843

Debra Shorrock, CBP, NCTMB 715 West Kensington, Suite 2D Missoula, MT 59802 406-728-6347

Fitness Peak Health & Wellness Center * Gymnasium * Basketball * Volleyball * 6 lane lap pool * Fitness Center * Massage Therapist * Child Care & more www.peakmissoula.com 5000 Blue Mountain Rd. • 251-3344

The Women’s Club Over 90 classes weekly • Yoga and pilates studio • Strength training • Personal training • Cardio theatre • Group cycling • On-site physical therapy • Massage • Spa services • Beautiful pool area • Sauna and hot tub • Steam room • Nationally recognized, certified staff …an atmosphere you’ll love 2105 Bow Street• thewomensclub.com 406-728-4410

Healthy Foods Back to Nature’s Vitamin House

Locally owned and operated providing Missoula with the highest quality vitamins, herbs, homeopathics and specialty supplements for 16 years.

1900 Brooks Street Missoula 721-2626 backtonaturesvitaminhouse@gmail.com

Hearing Fort Missoula Hearing Center

Hearing tests for all ages. Attentive, personalized care. Complete hearing aid service.

Ruth Fugleberg, MCSD, CCC-A Audiologist 2831 Fort Missoula Road, Ste 300 Community Medical Ctr, Phys Ctr #2 542-5200, 1-800-458-6661

Independent Living Village Senior Residence

Spacious studio, 1 & 2 bdrm. apts., w/all meals, laundry(bedding), housekeeping. Assistance w/bathing, dressing & other daily living needs, + monitoring meds.

2815 Old Fort Road 549-1300

Nursing Homes Hillside Health Care Center

Affordable care in the South Hills Skilled nursing in a neighborhood setting, large rooms, gardens, views, 24 hour RN staffing, as well as social services, activities & a full rehabilitation therapy department. Medicare and Medicaid certified. Call and ask for Tonya for a personal tour. 4720 23rd Ave. 251-5100

Riverside Health Care Center

An Eden Alternative facility providing unique opportunities for frail elders requiring care.

Complete physical, speech and occupational therapy to help you reach your goals.

1301 E. Broadway 721-0680

Village Health Care Center

A Skilled nursing facility offering 24-hr. RN care; state of the art Subacute/Rehab unit designed to address the needs of the medically complex patient; special comfort care rooms for those with advanced illness. Pain management and end-of-life care management teams.

Our limited memory program specializes in care for dementia or Alzheimer’s diagnoses.

2651 South Ave. W. 728-9162

Weight Loss TLC Fitness Only full service weight loss center in the Northwest.

• Provides one on one consulting • Based off of grocery store foods • Full body workout • Relaxation therapy • Guaranteed 2-3 lbs a week weight loss Call (406) 829-TRIM 800 Kensington Ave. #107 Missoula, MT www.HIforLife.com

Western Montana

mind body soul

A Publication of the People in Missoula and Western Montana want to feel good, look good and live well. Now available in more than 150 newsstand locations throughout the area, Western Montana Livingwell is well suited for over 30,000 readers monthly who want health tips on fitness, nutrition, family, financial advice, wellness, therapy and beauty.

The opinions, beliefs and viewpoints expressed by the various authors and forum participants in this publication do not necessarily reflect the opinions, beliefs and viewpoints of the Missoulian or Lee Enterprises. The author of each article published in this publication owns his or her own words.

No part of the publication may be reprinted without permission. Š2009 Lee Enterprises, all rights reserved. Printed in the USA.

livingwell ~ January/February 2009

publisher Stacey Mueller sales & marketing director Jim McGowan art director & editor Kate Murphy assistant art director Mike Lake graphic design Diann Kelly Megan Richter Chris Sawicki Youa Vang advertising sales Holly Kuehlwein 406-523-5223

contributors Laura Bender Marya Bruning Adam Graham Holly Kuehlwien Natalie Morrow Roger Mull Jamie Tipton Angela Listug-Vap

JANUARY/FEBRUARY 2009 VOL.4

IN THIS ISSUE COVER STORY Finding Harmony ~ Balance, peace, fitness and a new black belt.

LESS IS GOOD Tips on smart investing

Page 8 Page 6

ALSO THIS ISSUE

EAT, DRINK & BE MERRY

A NEW APPROACH

KNOWLEDGE IS POWER

Nutrition tips for a healthy new year

Overcoming the challenges of keeping your resolutions

Coping with cancer

Page 12

Page 16

Page 21

Health Tip

Also Health Celebration ~ Annual Missoula Health Fair. Page 14 Mind Matters ~ Ten Tips to Start Your Year. Page 15 Page 26 Ten Ways to Spend Less ~ Saving Money at the Grocery Store while Eating Healthy. Page 18 ARE WII FIT YET? ~ New recommendation that all children, from 6 months through 18, get flu shots. Page 20 Side Effects of Exercise ~ How exercise improves your life. Page 24

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livingwell ~ January/February 2009

by Roger Mull

Less Is

good

A

s most are aware, rates of return in the equity (stock) markets have been abysmal this year and the average rate of return as measured by the Standard and Poors 500 Stock Index , the broadest measure of the overall market, for the past ten years is now negative due to the steep decline registered over the past twelve months.

So what is the investor to do?

The most talked-about course of action is having a properly diversified mix between interestearning assets such as certificates of deposit, bonds, and money market accounts, and equity assets – stocks or stock mutual funds, and on the equity side having a mix of large company, small company, domestic and international company stocks or funds. What is a proper mix depends upon a number of factors such as age, investment time horizon, the rate of return desired or needed to fund shortand long-term goals, propensity for risk, investment resources, etc. A diversified mix has the potential to reduce downward fluctuations in overall portfolio values but it cannot insure against short-term declines as long as there is more than a minimum equity allocation in the overall asset mix. The investor of course has no control over rates of return for various asset categories.

livingwell ~ January/February 2009

One factor which has a profound effect on long-term results and over which the investor can exert some control is the cost being paid for investment management.

Many investors are not aware of the total level of fees being incurred for investment management yet it is the one factor over which they have the most control.

A one percent reduction in investment expense can mean a twentyone percent increase in accumulated values over a twenty year time horizon. Even at age sixty-five most investors should be thinking in terms of a twenty year or longer time horizon.

So what is the “cost of investment management”? Let’s start by looking at the no-cost or almost no-cost for investment management approach. The investor establishes an account (a personal account, a retirement account, etc.) at a brokerage firm and selects a group of individual stocks in various companies to purchase. He or she relies upon various sources for investment selection such as periodicals, newsletters, newspapers, research services, the firm’s recommendations, etc.

He or she incurs a transaction charge (commission) for each purchase. The commission level would vary depending upon the firm. Once purchased the stocks would be held in the account and incur no ongoing expenses other than possibly a minimal annual account maintenance fee or a custodial fee for retirement accounts. Any decision to sell

livingwell ~ January/February 2009

holdings in the account would be at the discretion of the investor.

In short there is no investment management expense because the investor is making all buy and sell decisions. For most investors this is not a viable alternative.

They may lack the time, temperament, knowledge or confidence to use this approach and may lack the resources to purchase a sufficient number of individual securities in various companies to establish a diversified portfolio.

Due to these factors many investors turn to some type of professionally managed, diversified alternative, mutual funds being the most common.

For an investment as low as $250 to $1,000 the investor may acquire shares in a diversified portfolio of perhaps several hundred companies.

The management of the fund makes decisions as to which companies to invest in, when to buy shares and when to sell shares. There are also other benefits of fund ownership. For these benefits fund investors incur management expenses which may vary from as low as .10 percent (one tenth of one percent) per year for “passive” index funds to as much as two percent or higher for actively managed funds. These expense levels are detailed in the prospectus for each fund.

In some cases investors may incur another layer of fees. If a third party such as a money manager is making decisions as to which particular mutual funds to utilize within the account – a so called “managed” or “wrap” account, then that firm imposes a fee which typically is one percent but generally is lower for larger account sizes. The level of these fees is detailed in a separate agreement for investment management services with the money manager or investment firm.

So total fees may vary from

.10 percent on the low end to perhaps 2.50 to 3.00 percent on the high end. The total depends on the funds or type of funds invested in and whether a separate money manager fee is being paid. It is important that the investor be aware of what their total expense levels are. During the decade of the nineties investment returns were substantially higher than thus far this decade so fee levels were not as significant a consideration. If an account achieves a hypothetical 15 percent gross rate of return and incurs expenses of 2.50 percent then expenses reduce the net return to the investor by 16 percent . Many market observers expect annual equity market returns in the six to eight percent range at best for the next several years. This is only an observation and , of course, no one knows for sure. If, for example, an account achieves a gross rate of return of 7 percent and has total expenses of 2.50 percent, then expenses have reduced the net return to the investor by 35 percent.

At a 6 percent gross return the same level of fees reduces the net return by 41 percent.

The point is, in a lower return environment fee levels become a more significant and important consideration.

In short, be aware of what fees are being incurred for investment management. They should be reasonable in relation to investment performance being achieved and any other services which may be covered by fees paid.

Roger Mull is a fee-only Certified Financial Planner with Montana Planning Group, LLC in Missoula. He can be reached at www. mtplanninggroup.com.

find覺ng harmony

By Holly Kuehlwein Photos by Jamie Tipton

Aikido of Missoula chief instructor Raso Hultgren guides the author through a technique.

livingwell ~ January/February 2009

e

very first day of January my life would change for the better. Then, sometime around the third week of the month, my life always changed back to normal - normal lack of willpower, normal aversion to housework, normal slacking off. At least, that’s how it always turned out for me. Until January 2004.

Let me back up a little.

In December 2003, my life was solid. I was three years into my marriage and my job. In my free time I did a little racing, a little snowboarding and a little mountain biking, most of it solo, all of it self-taught and none of it very well. I was having fun, but I wasn’t improving. Once I learned how to get safely down the mountain on my bike and my board I had a hard time pushing myself out of my comfort zone. And racing, which was what I was best at, also reached a plateau. I just couldn’t motivate myself to do the work needed to improve my 5K time.

I wanted a teacher who would inspire and challenge me. Even though I knew my skill base would grow if I just headed out onto a trail with a bunch of people more experienced than me, that’s not the situation I was looking for.

Being part of a group would be okay as long as the group had a leader who would provide guidance, structure and stability.

There was only one activity that I knew would offer me those things – the martial arts. And for me, that meant Aikido.

Six years before, while I was a graduate student in Texas, I began practicing the unusual and little-known (in the U.S.) Japanese martial art of Aikido.

Morihei Ueshiba, the founder of Aikido, spent the first half of his life becoming proficient in all manner of swordwork and martial arts. For a time, he took on all comers and his skills were legendary, but he was dismayed by the destructiveness of war. Not long after the horrors of World War II and the dropping of the atom bombs, he had a profound realization: “Budo [martial arts] is not felling the opponent by force; nor is it a tool to lead the world into destruction with arms. True budo is to accept the spirit of the universe, keep the peace of the world and correctly produce; protect and cultivate all living beings in nature.”

This is the core tenet behind Ueshiba’s martial art of Aikido, which he established and then honed well into his 80s. He attracted many disciples who continue his teachings today. The word Aikido means “way to harmony with life force or universal energy.”

Aikido’s simple-looking movements belie an immense complexity that students work on for a lifetime. In an Aikido class, students pair up to work on a technique that the sensei (teacher) has demonstrated. One person plays the part of the attacker. Attacks include overhead strikes, side strikes, straight punches

livingwell ~ January/February 2009

“ I could tell she was very busy, but I didn’t need more than Jay’s half-minute introduction to know that I wanted her to be my teacher and that her dojo was the right place for me.” and a wide variety of grabs. The other person gets to practice the technique, which typically ends with the attacker being put into a pin or forward or backward roll. After four attacks, the partners switch roles. Since the techniques don’t rely on physical strength, people of all sizes, ages, athletic ability and gender can practice safely together.

I trained for four years in Texas, but a career move to Utah left me without a dojo (training space) and I fell away from the art. When my husband and I moved to Missoula, I noticed that there was an Aikido dojo downtown, but my marriage and my job were new and I was enjoying running races on the weekends. Aikido just didn’t fit in at the time. But now…

Flyers advertised a beginning class starting in early January. Five years had passed since I had last trained, and etiquette & techniques can vary widely from dojo to dojo, so I wanted to start with the basics.

Just to make sure that Aikido of Missoula was the right dojo for me, I walked over one Saturday to watch a class. The dojo is tucked away above the Union Club and at the time there was only a bulletin board with a few photos and a description to mark that it existed.

I walked up the stairs and down the end of the hall where I found a shoe rack and a guy named Jay who welcomed me into the dojo. The space was very white, with high ceilings and a large canvas mat to train on. Christmas tree lights sparkled along wooden ledges. At the front of the room, flowers adorned the traditional kamidana.

Racks of bokken (wooden swords) and jos (staffs) hung along the back wall. The place bustled.

Some people were already dressed in gis (white uniforms) and hakamas (a traditional long black or navy skirt that is worn on top of the gi) and were stretching and talking on the mat. Others were arriving with dishes of food.

“Today is our New Year’s celebration,” said Jay, who led me to meet Aikido of Missoula’s chief instructor, Raso Hultgren. She was in an office in the far back corner of the room and I could tell she was very busy, but I didn’t need more than Jay’s halfminute introduction to know that I wanted her to be my teacher and that her dojo was the right place for me.

Raso Sensei rang a bell to start class. The mat was full. I noticed a lot of black belts and a lot of women. Aikido of Missoula, with its sixth degree black belt female instructor, was worlds away from my old Texas dojo, where the sensei was a first degree black belt, the highest ranking student was only at the third level of white belt and there had never been more than three women, including me.

I sat on the bench at the side of the room and watched those people practice the most joyful Aikido I’d ever seen practiced, with all the techniques I could only partially remember, and the rolling and high falls that I hoped would come back to me.

At the end of the class, they invited me to stay for the potluck. I didn’t.

But I’ve been every year since.

January 2009 will mark my fifth New Year’s celebration at the dojo; not only has Aikido training made my life better, it’s made my clothes better – check out my new black belt!

Holly Kuehlwein can be reached at holly.kuehlwein@lee.net. Aikido of Missoula is located at 208 E. Main St. Contact us at 549-8387 or www.aikidomissoula.com.

Jamie Tipton is a local amateur photographer, graphic design artist and a student of Aikido. www.custommediadesigns.com 10

livingwell ~ January/February 2009

The author practices a response to Richard Wachs’s shoulder grab.

Raso Hultgren Sensei trains with senior student Taku Okubo.

“ Aikido’s simple-looking movements belie an immense complexity that students work on for a lifetime.”

Raso Hultgren Sensei sends the author into a forward roll.

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livingwell ~ January/February 2009

Eat,Drink Be Merry

&

12

Nutrition Tips for a Healthy New Year

by Marya Bruning, RD, LN.

I

f you’re like most Americans, New Year’s is a study in contrasts. It’s a time of celebration with special foods and drinks, and it’s also a time to resolve to lose weight. And if you’re like most people, the diets and gym memberships tend to be short-lived.

Maybe this is the year for a fresh approach. Instead of one big, vague resolution, why not set a smaller, realistic goal every month? Instead of focusing solely on weight loss, why not focus efforts on preventing heart disease and cancer, the most deadly diseases in our country? A balanced, moderate eating pattern offers powerful protection against these chronic diseases. The following tips can help you build balance throughout the year. The idea is to eat, drink and be merry so you can enjoy many new years to come.

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livingwell ~ January/February 2009

Eat

January: Plan ahead. The following tips work much better when you face the week with a menu and fully-stocked kitchen. Set aside a few hours each week to plan meals, write a grocery list and go shopping. When you get home from the store, take the time to repackage foods into smaller containers that are ready to grab and go for lunches and snacks. For quick dinners throughout the week, cook and freeze your favorite recipes in large batches.

February: Break away from the wheat, corn and rice routine and challenge yourself to try a new whole grain every week this month. Find recipes for hearty winter soups and casseroles that use rye, oats, buckwheat, millet, quinoa, amaranth and barley.

March: Eat at least one or two meatless entrées per week. When you swap the steak for a meal centered on beans, peas or lentils, you automatically boost your intake of protective nutrients while minimizing the risky ones. Cookbooks and websites are a good place to find tasty and filling meatless recipes that the whole family can enjoy.

April: Move more! Make sure your energy (calorie) intake is balanced by fun physical activities. Experts recommend at least 30 to 60 minutes of moderate to vigorous activity on most days of the week.

Eat Colorful

&

Focus on Fruit Vary your Veggies

May:

When it comes to dietary fat, think plants.

Use olive, canola, sesame, peanut, safflower, sunflower and flax seed oils when you cook, and look for these oils as ingredients on food labels. Limit your intake of fats that come from animal, artificial or tropical sources.

Use butter, lard and bacon fat sparingly, and minimize consumption of artificial, ‘partially hydrogenated’ vegetable oils, shortening, coconut oil and palm kernel oil.

June: Eat fatty fish at least two times a week.

Oily fish, such as albacore tuna, lake trout, wild salmon, mackerel, herring and sardines naturally contain protective omega-3 fatty acids. If you do not care for fish, eat tofu, soybeans (edamame), walnuts and flaxseeds regularly.

July: Focus on fruit. As you cruise the summer produce displays, select a colorful rainbow of fruit. The eye-catching, colorful pigments in fruit and vegetables are actually nutrients that protect the body from many types of damage. Most people should eat two to three cups of fresh fruit per day. When fruit goes out of season in the colder months, frozen, dried and canned fruit make fine substitutes.

August: Vary your vegetables. Make sure your weekly vegetable selections are just as colorful as your fruits. Aim for two to three cups of fresh vegetables per day. As you plan your weekly menu, make sure it includes red, orange, yellow, green, blue, purple, white and tan vegetables.

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livingwell ~ January/February 2009

Drink September:

If you drink alcoholic beverages, limit your intake. Women should drink no more than 1 drink per day, and men should drink no more than 2 drinks per day.

October: Enjoy a warm mug of coffee or tea. These drinks not only hydrate the body, but they also supply significant amounts of disease-fighting antioxidants.

November: Stay hydrated, especially with water. If you tend to drink less in cooler weather, find a way to remind yourself to drink often. Proper hydration keeps the body’s defenses running smoothly.

All fluids, except alcohol, are hydrating. Calorie-free options like water, tea and coffee will help you maintain a healthy weight.

BeDecember: Merry

The enjoyment of food plays an important role in human health, and no balanced eating plan would be complete without an appreciation for the pleasure of food and eating. This month, make time to share leisurely meals with friends and family. Eat the foods you truly enjoy. Slow down to really smell, taste and see the food you’re eating. Your immune system and heart will thank you.

Marya Bruning is a registered dietitian, licensed nutritionist, and the CATCH Dietitian at St. Patrick Hospital and Health Sciences Center.

H

e a lt h C e l e b r at i o n ach year the Chamber’s e Health & Humans Services committee organizes an annual

Health Fair for the Missoula community. The focus of the Health Fair is to educate the public through informative and comprehensive free or low cost screenings. Screenings can range from bone density test to chiropractic screening. We also want to offer information regarding simple lifestyle changes, such as change in diet, smoking, exercise and stress management that can help the average person make simple changes in their lifestyle to improve their self-health. Information is targeted to all ages.

This year we are inviting you to ‘Celebrate Healthy Living’ and come take advantage of all that is offered at this year’s 12th Annual Chamber Health Fair presented by Humana Market Point. This year, the fair will be on Saturday, January 10, 2009 at the Southgate Mall from 7am-2pm.

Community Medical Center will also be offering a complete lipid panel & glucose test from 7:00-11:00 a.m. for everyone 18 years and older for only $10. This is a blood draw that requires an overnight (10-12 hrs.) Men over 45 can also have a PSA test for $15).

We would love for you to join us as we Celebrate Healthy Living in Missoula and discover all that Missoula has to offer in health & human services!

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livingwell ~ January/February 2009

mind matters Ten Tips to Start Your Year

By Laura Bender

F

or those of us who have already been working on our health and wellness, keep up the good work! Maybe this year you can add or try some new things.

For those who haven’t, how about this, we don’t make resolutions we are just trying to improve our lives. Here are some ideas:

Join a club

Join a health club and take it a step further. Get involved in the classes. I have discovered that many people join clubs only to stop or quit because they feel lost, alone or bored. By joining a class you will have both a consistent schedule of times to workout and you’ll meet new and interesting people. Many classes are available from pilates to spinning. Some clubs have weight lifting classes, other have fitness fusion which combines several different approaches like yogalottis or Zumba.

If you are not a joiner, find a friend and enjoy the beautiful outdoors. Plan a specific day and time to meet each week and enjoy local hiking, walking trails and skiing. Remember, that during icy days, being cautious and prepared is key.

Need more incentive? Want to get more specific?

Invest in a trainer. In three months you will establish a consistent workout that you can use on your own and you should see immediate results.

Eat Smarter

Simple is always best. There are a lot of diet programs out there. The industry was created to play on our insecurities and take our money. If it sounds too good to be true, it probably is.

Here is an easy idea. Eat smaller portions and eat often (ever 2-3 hours). Focus on more fruits and veggies.

Simple strategy would be to make half of your plate veggies and fruit at lunch and dinner. Drink more water and herbal teas. Give us sugary juices and pop.

For those of up who have been adhering to the wellness plan, here are a few ideas: 15

livingwell ~ January/February 2009

20 09

Mix it up

Try something completely different. We all get used to the same old exercise routine. It becomes familiar and after awhile we get bored and, quite frankly, your body shops changing. Mix it up by adding a dance class. If you don’t have a partner try Zumba, African, Belly Dance, or Nia. Same old weight room routine? Save time and money by hiring a trainer to write you a new workout. You don’t have to commit to several costly sessions and you will walk away with a terrific new workout that you can rotate with your old one.

Try Variety

We have managed our weight, but find ourselves in a dietary rut. Eating the same food for breakfast and lunch it not necessarily the best. Try variety, the body thrives on change. You might be nutritionally depriving the body and not even know it.

Emotional wellness

At the beginning of each month write a sample word above each day of the week. I rotate between these: love, kindness, abundance, giving, joy, nutrition, creativity, etc. I have my calendar handy so that I can see it each day. Setting daily intentions for many of us is thought to help us connect with self and others. And, a great way to establish autonomy at work and play.

2009 is going to be a year full of surprises. Don’t make resolutions, but look for small improvements that you can make and stick with every day. Look for beauty and live in peace.

Laura Bender is a Master Fitness Specialist and Elite Personal Trainer. She owns Bodies by Bender. www.bodiesbybender.com

BodyTalk:

A New Way to Approach Your New Year’s Resolution Challenges Natalie J. Morrow, MS, CBP

Certified BodyTalk & AnimalTalk Practitioner

N

ew Year’s resolutions have a history dating back to 153 B.C. in Rome. The issues the Romans had in those times may have been different from those we make now but they may have had the same trouble successfully completing the resolution, much the same as we do.

Each year we make resolutions including things like getting fit/losing weight, eating healthy, reducing stress, getting out of debt/save more money, spending more time with our families, and quiting smoking or drinking. You have probably tried one or more of these in the past and maybe will try again this year. Was your last attempt successful? Did you meet your goals?

If you are like most, you probably tried to stick with your resolution but after a few days or a couple months, it went by the wayside. Why did you not succeed?

We, as well as others, place 16

livingwell ~ January/February 2009

expectations on ourselves to be a certain way or have a desire to change in a certain way. How we approach not only our daily challenges but the challenges we opt for in changing our lives for the positive all involve our attitudes, emotions, and belief systems.

For example, you may be a little overweight and cannot drop the pounds or change your eating and exercise habits in such a way as to meet your goals. Some people exercise for hours and try to make positive eating changes but no matter what they do, they just cannot drop the pounds. But why?

Issues like these not only involve potential chemical or physical imbalances within our body but can also have emotional ties. How many times have you had negative thoughts or made negative comments about the way you view your body or the way you wish you were? Our attitudes, emotions, and belief systems are driving forces

for how we live, view, and judge ourselves and the world around us. Belief systems such as viewing yourself as looking or feeling undesirable and thinking you need to change who you are creates stress in your life and possibly for those around you. The BodyTalk System™ is a system that supports the individual and family dynamic on a physical, mental, emotional, and spiritual level to evaluate what stresses have caused imbalances in the body.

Have you thought about why you make these judgments that you do about yourself? Why do we continue to hold onto our vices and are deep down afraid of change?

So what are the effects of our negative attitudes, emotions, and belief systems? If you have read “Messages from Water” by Masaru Emoto or “Molecules of Emotion” by Candace Pert, Ph.D, you will understand that our thoughts, emotions, and belief

systems can take a toll on our physical, mental, emotional, and spiritual health.

The stresses that affect us on a daily basis are many and include everything from our belief systems about ourselves or others; past traumatic experiences that we just have not, on some level, been able to (consciously or not) move past; stored emotions from the loss of a family member; and our general attitudes and outlook on life.

BodyTalk can help identify

these stresses, whether physical, chemical, or emotional, that have created imbalance within the body and have contributed to the presenting issue(s). BodyTalk is a system that is well rounded in that we take into consideration, and can address, all of the physical, chemical, mental, and spiritual stress to help you move toward better overall health and wellness. In the end, we can work toward helping you complete your New Year’s resolution in a way you never thought possible.

Natalie Morrow, MS, CBP is a Certified BodyTalk and AnimalTalk Practitioner in Missoula and owns BodyTalk Works, LLC. She is a native Missoulian and 5th generation Montana. Natalie has a well-rounded scientific background and earned her Bachelor and Master Degrees from the University of Montana, Missoula.

For more information on BodyTalk, visit www.bodytalksystem.com or www. bodytalkmontana.com. To find a practitioner, see the directory in this publication for a listing.

Hospice is a concept of care providing comfort and support for people facing a life-limiting illness. People who choose hospice are not “giving up.” Hospice neither hastens death nor prolongs life.

For over 20 years Partners Hospice has provided comfort and care to those who face life-limiting illnesses.

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10

Ways to Spend Less and Eat Healthier Learn how to save money at the grocery store and still come home satisfied

By Matthew M. F. Miller CTW Features

A

ny shopper who has navigated the aisles of his or her local supermarket in the past six months is well aware of rising food costs. As most grocery shoppers are habitual - choosing to buy favorites foods each and every week regardless of price - a bigger bill has accompanied even the most stable of diets.

With food being just one major necessity that has fallen victim to a major price increase, even the most disciplined shoppers, healthy and unhealthy alike, are looking for ways to cut corners at the supermarket without sacrificing taste or quantity. The good news is you might even end up with a slimmer waistline as a result.

“With just a little bit of time and concentration, you can save a lot of money without sacrificing your diet,” says John Stanton, Ph.D., chair of food marketing at Saint Joseph’s University, Philadelphia. “And the good news is that once the economy bounces back, you will have developed skills in buying and preparing food to carry you through for future savings.”

Here are Stanton’s tips for saving money with each: . Plan your meals and stick to your shopping list 1 Consumers who use a shopping list save two ways. First, it keeps them focused on what they do need.

Second, they don’t make as many trips to the store (gasoline prices are going up faster than food prices).

. Use the supermarket’s online planning tools.

2 Most supermarket chains have online meal planning guides. This tool offers consumers the ability to

search recipes, and subsequently, the related ingredients.

This reduces “over-purchasing,” saving time and money. . Clip coupons and use loyalty cards.

3 Consumers have overlooked this “free money” in the past (less than one percent are redeemed), but clipping can lead to big savings. Use the coupons in your local newspaper or search the Internet to find manufacturer coupons on your most frequently purchased items. And to ensure you’re getting the best prices, sign up for loyalty cards at every store where you shop. These cards are essentially electronic coupons.

4

. Trade down.

You don’t need to stop buying meat. You can purchase a less expensive cut of beef, chicken or pork.

For example, an eye roast costs as little as $1.99/ lb on sale at a Philadelphia supermarket while a T-bone steak costs $5.99. Slow cookers are also an efficient resource for meal preparation in this economy because they’re 18

livingwell ~ January/February 2009

great at cooking the less expensive cuts like short ribs, brisket or chuck. . Buy retail store brands (private label).

5 Today, most of the major supermarkets offer some of the finest foods available under their own brands.

In days past, store brands were considered the “cheap” brand, but over the past 15 years, store brands are of equal quality as the name-brand products at a lower price. . Take your lunch to work.

6 If possible use “planned-overs” - food from meals that you had intentionally made with enough for

a lunch. For example, have meatloaf for dinner and the next day, make a meatloaf sandwich for lunch or roast a whole chicken for dinner, and take a chicken leg to work.

Avoid buying the pre-made meals and 7.convenience foods.

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products. But don’t let “second tier” scare you away. These are often locally produced, regional products or just smaller manufacturers that do not have the resources to get the “best shelf space.” . Trade down at restaurants.

9 No one wants to give up going out to eat, but you might be able to cut your food bill

if you take a step down from the restaurants you have usually been visiting. Despite the economy, fast food chains are experiencing a surge in sales and for good reason - they’re cheaper. . Buy seasonal produce in season.

10 Although you cannot stock up on perishables, you can regularly buy local and

You sacrifice convenience, but these foods are often three times more expensive per pound. . Scan the whole shelf, not just what is right in 8 front of you.

Many of the second-tier food companies cannot

afford to put their products at eye level so their products, which are often a little less expensive, are located on the highest or the lowest shelves. The shelf space directly around each corner of the aisle is considered less effective placement and often has the second-tier

seasonal produce. We have become accustomed to having any produce any time and have paid handsomely for it. Look for the citrus fruit when it comes from Florida, and not South Africa or the Middle East. Look for broccoli when it is from local farms and not Chile. Usually, these local and seasonal items come in fast and in a great quantity and have to be sold quickly - which means cheaply - to the consumer. © CTW Features

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Are

Yet?

Touted as a revolutionary unification of video games and exercise, the Wii Fit’s foremost achievement is occasional sweaty fun.

By Matthew M. F. Miller CTW Features

E

ight weeks ago, alit by a digital, celebratory display of animated hoopla, my TV told me I was old and overweight. Upon hearing the news, it took every drop of patience not to chuck a Wii remote through my overpriced flat screen. Once upon a time I was morbidly obese - 476 pounds at age 16 - but over the last twelve years I’ve attained and maintained an athletic, toned 215-pound figure on my 6’4” frame.

Needless to say it was infuriating to have my brand new Wii Fit, someone I paid $90 to become my fitness pal and confidant, tell me I needed to lose 10 pounds and, that physically, my 29-year-old body was, in videogame reality, 41.

Nintendo launched Wii Fit in May as a health-minded alternative to passive video game play. Accompanied by a balance board not big enough to accommodate my size 12 feet, it offers users practical applications (yoga, strength training, running, step aerobics) as well as sweat-inducing rounds of hula-hoop, downhill skiing, boxing and tightrope walking. But before the fun begins you must first get weighed and undergo a series of stability tests.

The major failure of Wii Fit is its adoption of the Body Mass Index (BMI) to determine your overall health.

One of my friends, a smoker who eats copious amounts of red meat while never working out, scored better than me, a 30-miles-per-week runner, due to the fact he was born Lilliputian. There is no way to adapt the system to account for how fit you are when you begin, which is beneficial for many people who, like me during my unfit days, might have a skewed idea of how fit they truly are.

Once I got past the initial display of incorrect information the game itself became not only fun, but also a testament to my strengths and weaknesses. Balance is not my forte as revealed by my repeated deathdefying falls from atop the tightrope strung between two skyscrapers, but the more I did it the better I got. Out of necessity even my posture improved in order to get across 20

livingwell ~ January/February 2009

the building unscathed.

Hand-eye coordination, however, was my bread and butter–I headed soccer balls at a professional level and found myself overcome by a sense of pride as my Wii friends danced circles around me to celebrate my triumph. Every uncoordinated and/or fat kid in high school dreams of being lauded for their physical talents and finally my dream was fulfilled by a group of avatars.

But that’s not the only dream-come-true achieved during game play: While dressed up as a penguin, I proved myself capable of utilizing both speed and timing in order to consume every fish that jumped out of the water onto my tilting ice block. I mean come on - who hasn’t dreamt of being a penguin?

What I didn’t expect was to learn how to be a better athlete. During my stroll through strength training exercises I was able to improve my push-up form that, before playing Wii Fit, I had no idea needed tweaking.

Now, a week later, I’ve got more defined muscles from doing it the right way. My wife and her size-6 feet adore the yoga poses, which are quite tough, but on more than one occasion I’ve gone headfirst over the balance board (either my feet are too big or the board is too small - you decide). When I do nail them, however, I feel a burn that I never have while contorting myself to a yoga DVD. Two months into usage I’m not sure I’ve gained anything more than a good time and a few additional calories burned (my weight remains 215). David Gosen, the marketing head of the Microsoft Xbox was quoted

by Develop magazine saying, “We’ve seen some research that says 60 percent of people who bought a Wii Fit play it once and don’t play it again.” I certainly played daily during the first week, but as time wore on I was more likely to play once a week. The balance board now resides in my hall closet instead of next to the TV. What truly works with this system when it is used, however, is that it makes exercise - even the extremely light variety offered here - an approachable game with a beginning and end with many milestones to chart your progress. And, once it’s done telling you you’re overweight, it does make you feel like a winner while you sweat. For anyone just starting out, could there be a better feeling than that? © CTW Features

knowledge is power

By Adam Graham

I

Coping with Cancer

Oncology Physician Assistant

t seems that in this day and age, it is unusual to encounter someone whose life has not been affected by cancer, either directly, or through a family member or friend with a new cancer diagnosis. Over 1 million people are diagnosed with cancer every year in the United States alone, and approximately one in two American men and one in three American women will be diagnosed with some kind of cancer in their life time (American Cancer Society, 2008). Over 5000 of our fellow Montanans have had new cancer diagnoses in 2008. It can be one of the most life changing experiences a person may ever be faced with, and in this situation, knowledge truly is power.

Being told “you have cancer” may be one of the most fear provoking statements that one could ever hear. That fear may be followed with disbelief, anger, and a full gamut of other emotions as well. Images of loss of family and friends, snapshots of life before your diagnosis, and the inevitable vision of your own demise can quickly become overwhelming. Remember, cancer is not a death sentence! Today millions of individuals are living well with cancer or have been cured of the disease all together. Five year survival data for all cancer is nearly 70%, and 3 in 5 cancers are curable. There is more hope now than at any time before in our history with regards to cancer treatment and cure. It is time to begin the process of gathering information about your diagnosis, and to look carefully at

your resources, such as family, friends and your health care team.

Finances can be a very real concern during this time as well, and in Montana we are fortunate to have the Guardian Angels Foundation, a Montana non-profit providing 100% of all donations available to cancer patients in the state of Montana, in order to help with some of the costs associated with treatment.

Your loved ones will likely want to help in whatever way they can. However, it is still a very personal journey, and can feel very lonely. It is your body, and although there will be many participants along the way, it is still you who has to live with the day to day changes that will come. Fear is a natural emotion, and surrounding yourself with individuals who bring you comfort and safety is very important. Understanding your diagnosis, treatment options, and plan of care will help you and your family to have a framework from which to work within and move forward from. Cancer has been referred to as a “gift” by some, and in a sense, this really can be a truism as one travels along their path learning about themselves throughout diagnosis, treatment, and coping with this new part of their life.

A new cancer diagnosis can be an awkward time for everyone involved. At times, family or friends may actually avoid the patient because they don’t know HOW to help.

This is a very real phenomenon, and ironically, accepting

...continued on next page

21

livingwell ~ January/February 2009

the gift of assistance from these individuals can be helpful in bridging that gap. Don’t be afraid of sharing your diagnosis. It is not unusual to feel like protecting your spouse or loved ones, by keeping your fears and thoughts to yourself. This often can lead to more harm than good.

Your loved ones want to be involved, they want to help, and that can only happen if they understand what is happening, and how you are coping with your situation. It can be a challenge for everyone finding the balance that works. The love and support you will likely receive from your friends and family will often be accompanied by lots of information as well. And at this point, is very important to start filtering the data you receive. This is where your health care team can be invaluable. Not all information, albeit well meant, is good information.

After the initial dust has settled, and one has a bit more understanding of their diagnosis, and possible treatment options, it is critical to find an Oncologist and health care team that makes you feel supported, protected, cared for, and safe. In this ever evolving medical world, it is now more important than ever to be a good health care consumer. Finding the perfect health care team for you does not always happen immediately, and second opinions are completely acceptable. Your health care team will likely include a number of individuals, including your Physician, a mid-level health care provider such as a Physician Assistant or Nurse Practitioner, highly skilled oncology nurses, and many others. There should be time for your and your team to develop a strong and

secure relationship, and for all of your questions to be answered. Expect your physician to explain things to you, and expect your health care team to provide you with accurate information, and good emotional support as well. If you are not feeling satisfied and comfortable, you should keep looking for the health care team that gives you this critical support, validation, and time. Don’t be afraid to ask questions more than once. It is not unusual in the shock of an initial visit, to remember little about things discussed. Your caregivers are there to provide information, and answering the same questions more than once is expected. The relationship you have with your health care team is absolutely paramount to assuring the best possible experience for you and your family, under difficult circumstances.

In the oncology world today, it is important to remember that chemotherapy does not have to be the terrible experience it may have once been. Your quality of life is critical at every step of the process, and remember, the treatment should not be worse than the disease! The word “chemotherapy” often conjures images of horrible nausea, vomiting, and a generally awful experience. This may have been the case in the past, but with new developments in chemotherapy regimens, and medications to combat the side effects of treatment, chemotherapy can be quite tolerable. There are many aspects to your treatment plan, and allopathic medicine is just one part of the whole picture. Taking care of your self has never been more important, and there are many additional complementary

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therapies that may bring comfort along the way.

The American Cancer Society defines complementary medicine as those therapies used along with your regular medical care, to improve your overall well being during cancer treatment. Massage, acupuncture, and numerous other modalities can offer additional stress reduction and make your entire experience a better one. We are privileged here in Missoula to have a ground breaking practice like Guardian Oncology and Center for Wellness, offering top notch allopathic providers along with an integrative medicine team like no other, paying careful attention to the whole person during the treatment process.

With the whole person in mind, one important aspect of your healing will be good diet. It sounds quite elementary, but eating right is very important. Your body needs good fuel to heal and maintain during chemotherapy and treatment, and good nutrition is critical. Try to eliminate things that do not support your health and well being. Caffeine, alcohol, bad food, all are generally not helpful. Your body needs all the support you can provide, and this is a good start.

This is also a great time to try to eliminate the things in life that you think you “should” do, and start incorporating things that bring you joy and peace. Look at all your options, and allow your health care team to help create and be a part of the treatment that is right for you. It is important that all of your decisions be respected by your caregivers, and that you feel and supported.

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by The COOPER CLINIC FOR AEROBIC RESEARCH in Dallas, Texas as a Master Fitness Specialist and Elite Personal Trainer. Staying on the cutting edge of the fitness industry is what Bender and her trainers are known for. At Bodies By Bender Personal Training Studio, continuing education and maintaining the highest standard of excellence has made our trainers the best in Missoula.

Chemotherapy is not the right choice for everyone, and there are innumerable options for palliative care that will still improve quality of life for individuals and their families if that is a choice the patient makes.

Life tends to look different through eyes that have seen a clear and present threat to their existence. Don’t forget to laugh. Laughter is healing in and of itself. Life is a journey...not a destination... and life is truly short. Make plans for tomorrow, next week, next year, next decade.... but look around your world, town, neighborhood, family today and enjoy your life today in every way you can. The journey is not an easy one, but people today are truly living well with cancer, and there is new hope around every corner. New research and medications are becoming available almost daily, protocols are changing, and cancers are being cured. With the correct tools and information, the journey can truly be a good one.

Adam Graham is an Oncology Physician Assistant working with Dr. Judy Schmidt and the team at Guardian Oncology in Missoula, Montana. He was raised in Wyoming, completed his medical training at the University of Utah in Salt Lake City. After several years working with the University of Utah/Primary Childrens’ Medical Center Hematology Blood and Marrow Transplant Team, he and his family have returned to Montana. “It is truly a privilege to be taking care of cancer patients in Missoula and from around the State.

After being away from Montana for the past several years, it is great to finally be home!”

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Health Solutions 543-5444

The Side Effects of Exercise

By Angela D. Listug-Vap, DPT, FAAOMPT Alpine Physical Therapy

I

recently saw a commercial for a new drug that reduces bladder incontinence. The commercial ended with a litany of horrible and scary side effects.

As a physical therapist I thought, “compare that drug with the side effects of pelvic floor strengthening.”

Let me tell you in addition to improved bladder control you might experience a more satisfying sex life and decreased lower back or pelvic pain. If you combined pelvic floor exercises with diaphragmatic breathing you might even improve oxygenation to your tissues and than you would have to deal with quicker healing time. Actually these side effects are not horrible and scary. In fact, descriptors like healthy, great, and awesome are more accurate.

If we applied this same concept to general exercise be aware because the following side effects may occur:

A The Healthier Heart four modifiable risk factors for coronary heart disease and heart attacks are 1) cigarette

24

livingwell ~ January/February 2009

smoking, 2) high blood pressure, 3) high blood cholesterol, and 4) physical inactivity. Exercise positively effects 3 out of 4 of these risk factors. It reduces high blood pressure, improves your blood cholesterol and cancels out physical inactivity. The American Heart Association recommends 30 minutes of moderate exercise almost daily.

Clothes Fit Better The secret to weight loss is (drum A Exercise BetterhasMood been shown

to successfully treat mild to moderate depression and reduce anxiety and stress. It only takes as little as 30 minutes of moderate exercise 3 to 5 times per week.

We often give credit to the release of endorphins, which is a chemical in our body that produces positive feelings and reduces pain. However, other side effects of exercise may contribute to our positive mood including: the reduction of the stress hormone cortisol in our system, the release of muscle tension, improved selfesteem and better sleep.

roll please)………………Exercise (and Nutrition). Research has shown that changing your diet actually results in weight loss faster than exercise alone but studies show no difference between diet and exercise groups in the long term. The even better news is that people who exercise regularly shift toward a healthier diet. For moderate exercise you need to work at a target heart rate (THR) of greater than 50% of your maximum heart rate (MHR). A quick calculation for MHR is 220 minus your age. For vigorous exercise you need to work at a THR between 70-85%.

When someone has plateaued with weight loss try changing the intensity, frequency or type of exercise.

time to continue because you do not have to wait for a machine or drive around for a parking space.

You still have so many side effects to experience, so ‘keep it up!’

Improved Sleep Research has shown you will

fall asleep faster and sleep longer by adding 30 minutes of moderate exercise 4 times per week. However, people did not experience improved sleep until after 16 weeks of consistent exercise. The take home message is ‘keep it up!’ Do not stop at the end of February when the health clubs empty out. This is the best

The Side Effects of Exercise are continuously being uncovered. We know resisted exercises increase bone mineral density to fight osteoporosis, we know exercise improves the way our body uses insulin to fight diabetes, as a physical therapist I use exercise daily to alleviate aches and pains associated with injury. There is an endless list of positive side effects of exercise.

If exercise were a pill everyone would take it. The key is to start slowly, don’t overdose! If you have a medical condition or have not exercised in a very long time

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make sure your physician is in the loop. After that try brisk walking (or biking or hiking or swimming, etc) 15-30 minutes only 2 times per week and gradually increase. Your heart will thank you, your jeans will thank you, your dark circles under your eyes will thank you.

Angela Listug-Vap is a Doctor of Physical Therapy, Clinical Manager at Alpine Physical Therapy’s North Location, and a Fellow of the American Academy of Orthopedic Manual Therapy.

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health tip Cubicle Calisthenics

By Genevieve Knapp - CTW Features

I

f the farthest you travel in an average day of work is to the second page of a Google search, your body might be feeling the consequences.

Luckily for your waistline, researchers at the Mayo Clinic just finished a study that converted a real-life office into a workplace workoutland.

The six-month study introduced walking tracks, desks attached to treadmills, mobile phones and games to the office of SALO, LLC, a Minneapolis-based staffing firm. As the SALO team conducted walking meetings, monitored their movement with high-tech equipment and talked about nutrition, productivity went up and people dropped pounds. James Levine, the Mayo Clinic endocrinologist who conducted the study, says employee benefits mean employer benefits too.

“Health-care costs are exceedingly high and the rate of increase in healthcare costs is crippling,” says

Levine, M.D., Ph.D. “So if we can find win-win situations whereby employees are becoming more healthy, this will have positive money-saving benefits for firms as well.”

Company officials say revenue rose nearly 10 percent during the first three months of the study, and the company recorded its highest-ever monthly revenue during the study’s midpoint. Levine says the company directors were convinced that the higher levels of productivity were due to the “dynamic and happy environment.”

Shedding pounds can certainly cause joy. The individuals who were studied for weight loss and other changes lost an average of 8.8 pounds, and 90 percent of that was fat. Triglycerides decreased by an average of 37 percent. With numbers like that, bicycle-powered computers might be on the horizon. (c) CTW Features

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