Health & Home in the Mid-Columbia by Tri-City Herald

Spring 2013

in the Mid-Columbia

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STRESS Life’s ups and downs lead many people straight to the cookie jar. Here’s how to break the emotional eating cycle today

H e a lt h & Home Spring 2013

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Sweet Taste of Stress

When times get tough, many people turn to junk food for comfort … but why? By Jeff Schnaufer

f you find yourself reaching for a bag of chips or a candy bar to deal with the stress of work, you really shouldn’t blame yourself. It’s just your inner hunter-gatherer looking for a little sustenance. Or maybe what you are really craving is some sweetness towards yourself. “It’s our internal biological makeup that causes us to crave certain foods,” says James Colquohoun, the Santa Monica, Calif.-based co-author of “Hungry For Change: Ditch the Diets, Conquer the Cravings and Eat Your Way To Lifelong Health” (HarperOne, 2012). “It can come from financial stress, work stress or relationship stress or toxicity stress – all those stresses create a biochemical impact in the bodies and that causes us to create cravings.” 4

What is really interesting, Colquohoun says, is that for millennia we learned to crave fats and sugars. “In our hunter-gatherer days it was fats and sugars that helped us survive,” Colquohoun says. “Nowadays when we are stressed we have the same cravings for sugars and fats – it’s not fat from a bison or sugars from a sweet apple – it’s fast food or something.” It’s this change in the modern “food landscape” that is to blame for our seeking out junk food and sweets when we get stressed out. “Our cravings are not unnatural, they’re not to blame, but the modern food landscape that is to blame,” Colquohoun says. Modern food may contain additives that are particularly addictive, Colquohoun says. One particularly addictive additive is Monosodium glutamate – or MSG – which is found not just in Chinese and Japanese

foods, but actually exists in up to 80 percent of modern processed food. “You look at a packet of chips and it might say yeast extract. That contains MSG that causes us to crave the last bit of chips out of the bottom of the bag,” Colquohoun says. How can you combat such cravings in the modern food landscape? “One of the best ways to overcome these cravings is to clean up the external environment,” Colquohoun says. “If you start adding nuts, seeds, herbs, sprouts, fermented foods, seaweeds, fruits and vegetables, you start to change your internal biochemistry. As you focus on adding more of them in the daily diet, you eventually push out the other foods. You can only eat so much food in a day. Your body starts to naturally crave the healthier foods.” “If people want a short cut, it’s a green

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juice or a green smoothie,” Colquohoun says.” One of the recipes in our book is you make a juice with cucumber, celery, kale, parsley and then some lime or a little bit of apple or pear. If you drink that once a day, and people change nothing else, they’ll start to see that it will change their internal biochemistry and will start to impact their cravings.” Diets are not a short cut, Colquohoun adds. “If people are craving, a lot of people go on a diet,” Colquohoun points out. “My recommendation is not to go on a diet. Focus on adding. It takes a lot of the neurosis out of the diet mentality. They can actually have a freer and longer-lasting relationship with food.” Geneen Roth agrees that diets are not the route to take to stop your cravings. “I don’t believe in dieting. I believe it ultimately leads to shaming yourself and bingeing,” says the Berkeley, Calif.-based author of “Women, Food and God: An Unexpected Path to Almost Everything”s (Scribner, 2011). Roth believes stress-related cravings occur for several reasons. First, “because we don’t want to feel what were feeling,” plus the obvious benefit that it tastes good. Also, if you are feeling overwhelmed, “you want some kind of comfort for that and turning to some-

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thing that is instantly sweet is gratifying for some people.” The problem with stress-related sweet and junk food cravings is the crash that comes after the initial sugar high or adrenaline rush. “Now you’ve doubled your discomfort or suffering because you still have the same situation you had when you turned to food, but then you’ve also eaten and now you feel bad about the fact that you ate over it,” Roth says. What you can do to conquer such sugary cravings is to give yourself “the

sweetness you really need” in the form of caretaking, Roth says. For at least five minutes a day, make a list of all the good things in your life. “In the brain, they’ve found out that the brain is Teflon for the good and Velcro for the bad,” Roth says. “A destressor right away is to sit down and focus on what the good things are in your life - you become calmer, your nervous system calms down and you become more able to handle the situation.”

The Tri-Cities Cancer Center – A True Community Resource By Michael Novakovich

he Tri-Cities Cancer Center, the regions only non-profit radiation treatment and support services facility, offers numerous free-of-charge resources to cancer patients in the TriCities area. The Resource Center at the Cancer Center is open to all cancer patients in our region, regardless of where they are being treated. Services and resources available at no cost include: mastectomy bras, breast prostheses, wigs, hats, scarves and much more. The Cancer Center also offers a number of monthly classes, support groups and community education presentations. Many of these services are offered through a partnership with area businesses or through donations made to the Tri-Cities Cancer Center Foundation. Health and wellness is a paramount concern for individuals when they are diagnosed with cancer. The Cancer Center offers dietary consultation with Carolyn Keefer, RD, from Walgreens who assists cancer patients, free of charge, with questions regarding nutrition, weight gain or loss, during or following cancer treatment. To compliment this, the Cancer Center offers the Cancer WellFit™ Program, a 10-week small group program designed for cancer survivors who have recently become de-conditioned or chronically fatigued from their treatment and/or disease. The goal of this fitness program is to help patients build muscle mass and muscle strength, improve range of motion, and to increase endurance and functional ability. This no-cost program is a collaborative effort between the Tri-Cities Cancer Center and the Tri-City Court Club. The Cancer Center also partners with YogaHut to provide specialty yoga classes offered to cancer patients, their caregivers, and those within 6 months of completing cancer treatment. Classes vary according to the specific needs of the individuals in class. Aside from effecting a person’s energy level and overall feeling of wellness, cancer can affect a person’s outward appearances as well. Often, the side effects of cancer treatment can leave patients 6

feeling down and self-conscious. That is why the Tri-Cities Cancer Center has partnered with two area businesses to provide haircuts, wig styling, and luxury facials. Franki Anderson from Franki & Co. assists patients in selecting a complementary wig and provides personalized wig styling. Patients can also enjoy a luxury facial, Sunny Almeida from Aesthetic Journeys gives patient free facial. compliments of Sunny Almeida from Aesthetic Journeys. Patients will solutions and assistance with insurance be welcomed into the Cancer Center’s coordination. Additionally, Chaplains aroma therapy-filled spa room and be offer Individual and family support at provided a 50 minute facial that will the Cancer Center through a partnership leave them revived, refreshed, and with a with Tri-Cities Chaplaincy. For any comhealthy glow. Additionally, The Tri-Cities munity member who would like to learn Cancer Center offers the Look Good… more about a specific cancer, treatment Feel Better® program which is a nonoptions, nutrition, prevention, or inspiramedical, brand-neutral public service tional stories the Cancer Center is home program that teaches beauty techniques to the area’s largest cancer resource to cancer patients to help them manage library. The Ralph R. Peterson Library the appearance-related side effects of offers many books and videos which cancer treatment. can be checked out. Numerous cancer related publications are also available at Of course, patients need to be well no charge. informed when making healthcare decisions. Often the information can be Additionally, the Tri-Cities Cancer overwhelming. The Tri-Cities Cancer Center offers many support groups Center employs Registered Nurses for patients, family members and even as Nurse Navigators who work with children who have a significant loved one patients and their families to assist in who is undergoing treatment. Support coordinating cancer care and support groups include: Living With Cancer, resources. The Nurse Navigator becomes Better Breathers Support Group, Breast a dedicated member of the patients care Cancer Support Group, Kids Konnection, team helping facilitate personalized canLaryngectomee Support Group, Lymphcer care. Nurse Navigators are patient edema Prevention & Education and advocates who ensure timely treatment Viviendo con Cancer – Espanol. as well as being resource and information specialists. The Cancer Center’s Financial Counselor works with the patient and Navigation team to provide financial H e a lt h & Home Spring 2013

TRI-CITIES

Choose the Best It’s Your Healthcare It’s Your Choice Choose Your Tri-Cities Cancer Center

State-of-the-Art Treatment, Close to Home. Your Tri-Cities Cancer Center is the region’s premier cancer treatment facility. Expertise. Precision. Results. Right here in the Tri-Cities. Real Help, Right Here. You don’t have to do it alone. Our Patient Navigation Program is here to support you and your family every step of the way. From appointment facilitation to financial counseling–we work with you.

Total Cancer Care Solutions. We offer numerous free services and resources to those undergoing cancer treatment. Your Tri-Cities Cancer Center. A partnership of Lourdes Health Network, Kadlec Regional Medical Center, Kennewick General Hospital and the Tri-Cities Community. If you or someone you know is in need of radiation treatment, speak with your doctor for a referral or call our Patient Navigation staff at (509) 737-3432. We are happy to help you secure a referral for care. 7350 W. Deschutes Ave. g Kennewick, WA (509) 783-9894 g www.tccancer.org A suppl e men t of th e Tr i- C ity He ra l d

Se Habla Español 7

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Foods for

Diabetes Control

Eat well and manage your diabetes with these top-notch eating ideas By Bev Bennett

f you think you need to eliminate appealing foods such as buttery nuts, rich salmon to manage your type 2 diabetes, health experts can put your mind at ease. Your culinary options are more delightful and varied than you may imagine. As an added bonus, the foods you enjoy may boost your wellbeing. Here are five foods to help you thrive:

1. Nuts

“These are one of my favorite foods to recommend,” says Toby Smithson, registered dietitian, spokesperson for the Academy of Nutrition and Dietetics. Nuts are rich in monounsaturated fat, which may have heart benefits. The fat, dietary fiber and protein in nuts helps you feel satisfied, quieting a growling stomach. Although dietitians don’t recommend sugarcoated nuts, you can chosose your favorite variety of raw or roasted nuts. If you’re watching your sodium intake, avoid salted nuts, says Smithson of Vernon Hills, Ill. Nuts, however, are high in calories. Limit your intake to a quarter-cup a day, says Angela Ginn, registered dietitian, from Baltimore, Md.

3. Fish and seafood

Fatty fish such as salmon, tuna, sardines and mackerel are high in omega-3 fatty acids, which may support heart health. Fish and shrimp are sources of lean protein. “Add protein to your meals to increase insulin sensitivity, “ says Ginn, certified diabetes educator. Of course, the advantages of fish depend on the cooking method, says Smithson, certified diabetes educator. Try baking, broiling or poaching. Batter-dipped, deep-fried fish strips don’t count.

4. Kale

The dark leafy green is rich in vitamin K, which may have a beneficial role in glucose metabolism, according to recent research. It’s also a good source of dietary fiber and is “packed with antioxidants,” according to Ginn. Then there’s the volume. If you like a full plate, kale, which is low in calories and carbohydrates, is your kind of green.

5. Beans

OK, maybe they're not on your crave-worthy list, but the meaty texture and sweet taste of beans will make you a fan if you’re not already. The nutrition picture is compelling as well. Beans are high in dietary fiber, which slows down digestion and the release of sugar into the blood stream, according to Ginn. The fiber in beans also means you’ll feel fuller longer, she adds. Here are some ideas for using these five healthful foods in meals and snacks: • Add kale to vegetarian bean chili. • Puree beans with a little olive oil, garlic and herbs. Add a pinch of crushed red pepper flakes and a dash of lemon juice. Serve as a dip for steamed vegetables. • Stir together two tablespoons chopped walnuts, almonds or pecans and a half-cup of low-fat, low-sugar crunchy breakfast cereal. Munch. • Bake a salmon steak. Drizzle on fresh orange juice, minced fresh mint and fresh ground pepper to taste. • Combine steamed shrimp, orange segments and baby spinach in a salad; toss with low-fat dressing and sprinkle on two tablespoons chopped pecans.

2. Citrus fruits

You probably know oranges, lemons and limes are high in vitamin C. The vitamin acts as an antioxidant protecting against cell damage in your body. It also helps support your immune system. Citrus fruits also have a practical culinary role. “Use citrus juice as a flavoring and cut back on salt,” says Ginn, also an Academy of Nutrition and Dietetics spokesperson. A suppl e men t of th e Tr i- C ity He ra l d

Disaster-

Your Pad Twice a Year Check smoke detectors every daylight saving time – once in the spring and once in the fall. “Smoke alarms should be on every level of the home, outside each sleeping area and inside each bedroom. They should be interconnected so that when one sounds, they all sound,” says Judy Comoletti, director of public education at National Fire Protection Association.

Mother Nature isn’t the patient type, and she won’t give you time to buy a generator or install storm windows. Here’s our guide to being prepared, from regular checks to long-term projects By Nicky Nicholson-Klingerman

Once a Year Take care of the pipes and hoses around the house, especially washing machine pipes. “We recommend you use the braided hoses because they have a much higher burst strength,” says Joseph King, media relations manager at the Institute for Business and Home Safety, an industry group that researches building safety. Inspect the roof for any loose shingles. “Pay particular attention to the edges of the roof because as the wind impacts your home, once it hits the edge and lifts those shingles, it can have a zipper effect,” King says. Make a disaster supply kit with preserved food, water, batteries, flashlight, and blankets. Check out the supply list at nfpa.org.

Get it Done Once Research inherent hazards in your area. Disaster preparation depends on your geographic location and other local conditions. King says, “If I were to live in a wildfire area, I would want to make sure my yard is in good repair. Do I have sensible space zones around my home that can help reduce the impact of a fire on my actual structure?” He recommends checking the IBHS website, disastersafety.org, to type in your zip code and find which weather events you might face. If you decide to get a power generator, read the directions with care. “Nobody knows that generator better than the manufacturer,” King says. Do not use a generator indoors or in an enclosed space because it produces carbon monoxide. “Do not use them in a garage even if the door is open,” Comoletti advises. Also, do not overload the generator. Only plug in necessary items such as a refrigerator or cell phone.

he first step in safeguarding your home against natural disasters is to never say to yourself, “This will never happen to me.” A natural disaster can happen anywhere, any time, whether it’s a flood, earthquake, wildfire or devastating storm. Some regions are more prone to certain types of disasters, but everyone can take steps to be better informed and prepared. Fortunately, there are some annual and long-term preventive measures that homeowners can take. Many of these precautions also offer protection from household accidents like kitchen fires or sump pump failure. 10

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Long-Term Projects Evaluate your property. In what shape is your roof? Do your windows need repairs? Can your garage door withstand high winds? “You need to address the vulnerabilities of your home,” King says. Bring in a professional inspector if you are incapable of evaluating your home. Check the house for any cracks or small openings and fill them with weather resistant caulk. It keeps water out and makes the house more energy efficient, according to King. Take care of any overhanging branches and cut those back. Wind-blown branches can cause a lot of damage to the roof. In the wake of October 2012’s Hurricane Sandy that devastated the mid-Atlantic and Northeast, King and Comoletti agree that people are more aware of the necessity of preparing for a natural disaster. However, awareness is only the first step. “There is going to be a renewed talk about doing that. Talk

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is great. Whether or not people do it, that’s another story,” King says. Panic and ill-preparedness can cause people to make crucial mistakes during a disaster. Besides misusing backup generators, people make last-minute attempts to protect their homes, moves that often are more dangerous than helpful. For instance, taping the windows as a safety precaution in the face of a storm will not help. “Standing against the window is not only foolish and dangerous, it does nothing,” King says. During a disaster, everything will be out of your control; instead, take control before it hits. “At some point, Mother Nature can overcome even the best-engineered buildings. However, for these lower intensity disasters, there’s a lot you can do to prepare your home. It begins with understanding your risk, evaluating your vulnerabilities and investing the time,” King says.

Homeowners Insurance Breakdown For most homeowners, their property is their largest investment, so it is essential to insure it against any potential damage. Keep these tips in mind when choosing homeowners insurance. • Insurance should cover the cost of rebuilding the home. “That is not the same as the real estate value of your home,” says Lynne McChristian, a representative of Insurance Information Institute, a group promoting public understanding of insurance. “It costs more to rebuild your home than what you sell it for.” • Flood insurance is usually not included in standard insurance policies. In flood-prone areas, homeowners sometimes make the easy mistake of foregoing this coverage, according to McChristian. • Get replacement insurance, which is not typically included. It usually covers 50 to 70 percent of the replacement cost. • Some plans offer coverage for additional living expenses if you cannot live at home after a disaster. This covers hotel bills, restaurant meals, transportation and other living expenses. Talk to your insurance company or agent to make sure you are properly covered and focus more on protecting your assets than on your wallet. “If you’re just looking at how much it costs, rather than what you get, you can make some serious mistakes,” McChristian says.

6 Essential Tools for Fixing, Installing, Removing, Replacing or Otherwise

Improving the Home

By DAN RAFTER

hen Jonathan McIntosh’s daughter graduated from college and moved into her own home, she asked a common question: What tools do I need? McIntosh knew the answer. “There are so many people who feel lost when it comes to tools,” he says. As founder and CEO of Omaha, Neb.-based CoMc, a company that produces a locking-tile system known as SnapStone, he’s familiar with the traditional barriers to doing some serious home improvement. “You can do a lot with a small group of important tools. Those are the tools that I tell homeowners to get,” he says. 12

If you’re not fortunate enough to be related to a home-improvement expert, here is a look at some of the essential tools that everyone, homeowners and renters alike, need in their toolboxes. The Screwdriver Marie Leonard, a Boston-based home improvement expert and author of the book “Marie’s Home Improvement Guide” (Seal Press, 2009), recommends everyone to have at least four screwdrivers, two each of the flat-head and Phillips-head varieties. It’s the most basic and frequently used tool, for everything from opening the battery case on children’s toys to putting

together furniture to tightening loose light switches. Specifically, Amy Matthews, the home improvement expert for consumer homeimprovement website HomeAdvisor, recommends the seven-in-one or five-inone screwdriver. This tool includes just one handle but holds several different screwdriver heads inside its body, so consumers can save money and space in the toolbox.

The simple tape measure will save you countless hours driving back and forth from the home improvement store, assuming you remember to use it.

The Drill Leonard calls the cordless drill one of the most essential tools that a homeowner can have. With both drill and screwdriver bits, it actually functions as two tools in one, a drill and a high-powered screwdriver. The cordless drill is indispensable when hanging pictures, tightening loose screws in that wobbly living room floor, hanging drapes and shelves and assembling furniture. Matthews recommends the 12-volt variety for people who anticipate average use for their drills. While 12 volts used to be too weak for regular use, Matthews says the new versions are both lightweight and still pack enough power in their relatively small frames. The Tape Measure The humble tape measure is an extraordinarily useful tool, McIntosh says, and it will save a lot of time traveling to and from the home improvement store. It’s important for simple tasks, like measuring a doorway to make sure a new chair will fit through it, and more complex tasks, such as building bookshelves or hanging drapes.

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how to use a caulking gun. Spreading caulk or sealant around the edges of sinks and tubs prevents water from seeping into the walls around them. Otherwise, the water can cause mold and rot quickly. It’s a small investment to save yourself the trouble years down the line. Some of these tools may seem daunting, but home-improvement pros have some advice: The best way to learn how to use cordless drills or caulking guns is to practice on scrap material before using these tools for real applications.

Scrap metal and wood is readily available at the local hardware store. “I always recommend that people buy some extra wood and screws or practice on their garage walls or some other place they don’t care about to get familiar with the tools,” Leonard says. “You can read about using tools all you want, but until you practice with them, you won’t feel comfortable.”

The Wrenches and Pliers Every homeowner’s toolbox should contain a variety of wrenches and pliers, McIntosh says. He recommends buying a set that will include the most frequently used varieties of these tools, including a combination wrench, adjustable wrench, socket wrench, needle-nose pliers, tongue-and-groove pliers and flat-nose pliers.

Most non-woodworking homeowners don't need more than a simple handsaw. The Saw Unless you plan to finish the basement yourself, be frugal when it comes to saws, McIntosh advises. A simple, inexpensive handsaw will suffice for people who will only cut a limited amount of wood throughout their lifetimes. Those who plan on doing larger homeimprovement projects that require more cutting can upgrade to a smallish circular saw. Leonard recommends the 6-inch variety. If you plan on doing a decent amount of woodworking, consider investing in a kit that comes with a battery-operated drill, circular saw, handsaw and sander. The Caulking Gun Leonard says that homeowners can save thousands of dollars by learning

Learning to caulk and seal could save thousands of dollars on fixing water damage. A suppl e men t of th e Tr i- C ity He ra l d

Pop Quiz:

Ready for Anything Are you a hands-on, handy homeowner? Everyone should know the basics of home safety and repair. Take this short quiz and find out if you're ready to embark on some home improvement projects this year

1 5 True or false: 6 You should check the pipes and houses in your home, especially the washing machine pipe, every time the seasons change.

What’s the best way to spend less money and energy on heating?

Of the many ways to insulate your house, what is the easiest and least expensive? A: Window insulation kits B: Caulking C: Weather stripping D: A new heating system

Where should your smoke alarms be?

A: In the kitchen and living room B: One on every floor of the house C: On every level of the home, outside each sleeping area and inside each bedroom D: Only in the kitchen

A: Buy space heaters for every bedroom B: If you have a fireplace, use it instead of your heating system C: Put solar panels on your roof D: Program your thermostat and change your air filter

A: It can act as a drill and a screwdriver B: It can help put together furniture C: The smaller models are powerful enough for typical home use now D: All of the above

A: Buy sample jars of paint before investing in a full can B: Only use painter’s tape when painting the walls C: Ensure the surface to be painted is clean of dust and dirt D: Ensure the room is properly ventilated

A: Versatile B: Modern C: Traditional D: Outdated

What can you do to reduce water use for landscaping?

A: Keep your plantings far apart from one another B: Avoid using mulch C: Choose only native plants for landscaping D: Choose more “full sun” plants 4. C.

Why do the experts recommend keeping a cordless drill around the home?

When painting at home, what should you NOT do?

Gold and brass metals in the kitchen and bathroom are NOT:

8. C. Native plants are suited for your climate and require less watering. 7. D.

3. A. It takes little prior knowledge to install window insulation kits.

6. D.

2. D. Gold/brass are back.

5. False.You only need to check your pipes once a year.

1. B. Painter’s tape is a useful tool for big or small paint projects. Answers

H e a lt h & Home Spring 2013

Feb. 22-24 • TRAC • Pasco Friday 11 am - 8 pm Saturday 9 am - 8 pm Sunday 9 am - 5 pm Admission: Adults $6 Kids Under 12 Free

Bring a non-perishable food item for the Salvation Army food pantry and get $1 off admission.

Featuring FREE daily seminars with the price of admission.

Lowe’s

A Standard Flower Show Hosted by the National Association of Women in Construction

presented by the Blue Mountain Garden Club!

There’s something for everyone! Presented by:

Premier Sponsor:

Media Sponsors:

RICK’S

CUSTOM FENCING & DECKING

Visit WWW.HBATC.COM for more information!

Wine ne Walk

Friday, February 22 • 4-8pm

Premier Sponsor:

Group One / Tri-Cities

Sample eight different wines as you tour the Regional Home & Garden Show. Tickets are $15 and include a complimentary wine glass. Reserve tickets in advance by calling the HBA ofﬁce at 509.735.2745 or purchase at the door the night of the event. Must be 21 or older and present valid ID to participate.