balance winter 2011
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Balance Winter 2011 - Health & LifestyleTRANSCRIPT
Winter 2011 1
The health magazine forBody, Mind & Motivation
Published quarterly by the Lewiston Tribuneand the Moscow-Pullman Daily News
COVER STORY
THE FACE OF
MSLewiston’s Brad Howey was
in the prime of life when the unpredictable disease hit
Volume 3 – Issue 4 – Winter 2011
WORKOUT MYTHS | DANGEROUS COSMETICS | IMPACT RUNNING
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4 Balance
Contents Balance – volume 3, issue 4 – Winter 2011
COVER STORY
THE FACE OF MS� ose with the disease note it is unpredictable, sometimes progressive and o� en strikes people in their prime
18FITNESS
WORKOUT MYTHSTrainers share the most common workout myths
8
HEALTH & WELLNESS
DANGEROUS COSMETICSOnline cosmetic treatments promise much, but experts warn of possible consequences
26FITNESS
IMPACT RUNNINGArea runners share thoughts on treadmills
14
ALSO | LETTER FROM THE EDITOR 6 | VERA WHITE 22 | PHYSICALS 22
Winter 2011 �
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6 Balance
Hope.It’s the promise that comes with every new year.Hope also is what people like Brad Howey and Gayle � ompson, both of Lewiston, hang tight to in their � ght against multiple sclerosis. � is unpredictable disease has hit many in our region.� e cover story for this issue of Balance takes a close look at the signs and symptoms of MS and also puts a face to the o� en progressive autoimmune disease.� is issue also provides some seasonally appropriate stories for those looking to get in shape through exercise and even shares some healthy recipes for snacks to eat as football fans watch their favorite college bowl games and the playo� scraps in the lead up to the Super Bowl.And for those of us entering our mid- to later years, you can hear from medical experts on the importance of regular physical exams and when you should consider certain tests to watch for things like cancer.Heading into 2012, we hope the readers of this section have the tools they need for a happy and healthy new year.As always, please share if you have a story idea. I can be reached at [email protected] or give me a call at (208) 848-2294.
Craig ClohessyCity EditorLewiston Tribune
Letter from theEditor
LOCAL CONTRIBUTORS
KERRI SANDAINELewiston Tribune sta� writerKerri covers Asotin, Clarkston and Gar� eld County for the Tribune. She tries to stay healthy by running, playing tennis and eating lots of vegetables.
ELAINE WILLIAMSLewiston Tribune sta� writerElaine started reporting at the Tribune in 1991 and has covered the business beat since 2000. She’s an aspiring distance runner who cut 10 minutes o� her half marathon time in October.
JESSE HUGHESGraphic designerJesse has worked for the Daily News and Lewiston Tribune since 2008 in the advertising department. He and his wife try to eat a healthy, well-balanced diet and stay active by walking, hiking, and being kept on their toes by two boys.
Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208)848.2216 or Advertising Director Fred Board at [email protected], or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Manager Craig Staszkow at [email protected]. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at [email protected] or Daily News City Editor Murf Raquet at [email protected].
BRANDON MACZDaily News sta� writerBrandon Macz is the Slice editor for the Moscow-Pullman Daily News. He believes good nutrition is just as important as exercise and healthy snacks can help avoid binging on meals.
KEVIN GABOURYLewiston Tribune sta� writerOregon native Kevin Gaboury covers education and social issues for the Tribune. He stays active by running, hiking, snowboarding, biking and backpacking.
KELLI HADLEYDaily News sta� writerKelli covers the city of Pullman and Whitman County. Because she lacks basic hand-eye coordination skills, she enjoys no-contact sports such as snowboarding, mountain biking, yoga and the occasional half marathon with her older sister.
KATIE ROENIGKDaily News sta� writerKatie covers Washington education for the Daily News and has lived in Moscow since August, and she already has grown to love the community on the Palouse. From running to biking to backpacking she is looking forward to exploring the area more in the months to come.
[email protected] or give me a call at (208) 848-2294.
Craig ClohessyKRISTEN WHITNEYDaily News sta� writerKristen Whitney is the news clerk at the Moscow-Pullman Daily News. To maintain a healthy life style, Whitney runs with her dog, Kingston, and eats lots of fresh fruits and vegetables.
DAVID JOHNSONLewiston Tribune sta� writerDavid has been regional roving reporter for the Tribune since 1978. He is still trying to � nd his way around. In his o� time, he tried to write a book and no one bought it.
SANDRA LEELewiston Tribune sta� writerSandra covers the cops and courts beat full time for the � rst time in her 39 years at the Tribune. She enjoys rafting and four-wheeling.
CODY BLOOMSBURGLewiston Tribune sta� writerCody covers weekend news and writes a weekly column “Street Beef.” He maintains his � tness with an aggressive regiment of freestyle napping, amateur gluttony and occasionally lifting weights, and light cardio in a pinch.
Winter 2011 7
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Lewiston Family Chiropractic ......................... 35
Life Care Center ............................................... 29
Maplewood Dental .......................................... 31
Moscow Yoga Center ........................................ 15
Pathologists’ Regional Laboratory ................... 23
Pullman Regional Hospital .............................. 27
Reiki by Lanie Bailey ....................................... 21
RussFit ............................................................. 11
St. Joseph Regional Medical Center ................. 17
TenderTouch Health ........................................ 21
Tri-State Memorial Hospital .............................. 2
Valley Medical ................................................... 3
Wedgewood Terrace ......................................... 11
Whitman Senior Living ................................... 35
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8 Balance
Fact or � ction?
Winter 2011 9
Trainers share the most common workout myths
BY CODY BLOOMSBURG
T he path to � tness is beset on all sides by the inequities of genetics and the tyranny of fast-food commercials.
But place faith in false ideas about exer-cise and one’s workout goals could truly be put on a road to nowhere.
Here are � ve myths that local profes-sionals say they run into while shepherding people through the valley of � tness.
Sit ups burn belly fat
“You can do a hundred-thousand sit ups, it won’t give you abs,” Anthony Rob-bins said.
Robbins owns World Class Fitness in downtown Lewiston and has competed in body building since the 1980s. Although he has taken his training to the extreme for the sake of competition, he has spent years helping people shed pounds to get into a healthier lifestyle.
Out and out, Robbins said this is the most common myth people believe. O� en times when people � rst come to his gym they ask to see the machines that target the abdominal muscles � rst.
As Robbins has to counsel his clients, the most important piece of equipment is the fork if it’s six pack abs the person wants.
Bob Tyson, a certi� ed trainer at Gold’s Gym in Lewiston, agreed. Tyson got into the gym a� er a career as a music teacher and said what goes in must come o� and cutting calories is the best way to chisel out a six pack.
Along those lines, Tyson also said at the top of his myth list is the idea that a person can come into the gym for a couple weeks and get in the kind of shape they want.
“It’s not going to happen over night,” he
said.� at holds especially true for melting
away the midsection, the two said.“It’s the � rst place that puts body fat on
and it’s the last place to take it o� ,” Robbins said.
As long as you workout you can
eat whatever you want� is is true, Tyson said, if you want to
feel awful.We’ve all heard it time and time again:
“You are what you eat.”Cliches are terrible and worse when
they’re right. Tyson said empty calories from junk food aren’t going to give people what they need to get through the day.
Likewise, Robbins said at best it’s a break-even situation, and the exercise will help o� set some of the nutritional malfea-sance.
Weight lifting is only for bulking
up, not for sliming down“� at’s de� nitely a myth,” Robbins said.
Lean muscle burns more fat, he said, and li� ing helps speed up the metabolism a� er the initial soreness passes.
Likewise, people can li� for di� erent looks. Robbins and Tyson agreed free weights aren’t just for meatheads.
Di� erent set and repetition ranges can be tailored to goals.
� ey also said free weights, unlike ma-
chines, help strengthen stabilizer muscles as well as major muscle groups.
To lose weight you have to starve
Both Tyson and Robbins said this is the worst idea for steady weight loss. Crash diets put your body in starvation mode, Tyson said. Not only will your metabolism slow down, causing you to burn less fat, but your body will also start cannibalizing its own muscle.
Not to mention the fact that odds are the hunger fast will break with a binge. And when it does, all the extra calories will be dumped right on top of a slug-slow metabolism that’s going to squirrel away fat like so many stacks of old newspapers on that TV show “Hoarders.”
Running is all you need to get ripped
“People love to get on that treadmill and just live on it thinking they’re going to get ripped,” Lewiston Gold’s trainer Derek Schmidt said.
Sole reliance on the treadmill to get the job done just doesn’t jibe, Schmidt said. Hearkening back to the sentiments of Robbins and Tyson, he said a clean diet is paramount — fat not eaten is fat not stored.
No.1
eat whatever you wantNo.2
up, not for sliming downNo.3
No.4
(Left) Bob Tyson, a personal trainer at Golds Gym,works with a client with some free weights.Lewiston Tribune/Steve Hanks
No.5
What’s the most common excuse Anthony Robbins of World Class Fitness and Bob Tyson of Gold’s Gym hear from the clients they train?
– Not enough time to exercise.
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10 Balance
Lewiston Tribune/Kyle MillsPersonal trainer Jake Cawley works with Andrea McCartney at Anytime Fitness in Lewiston.
Workout partners can provide extra push needed to stick with it
By Kevin GaBoury
S tarting a new workout program or getting back into an exer-cise routine can be a difficult
proposition for anybody. It can be even tougher alone.
While it’s a matter of personal pref-erence, local fitness professionals agree there are some serious advantages to working out with a partner. The average person working out alone can keep up a fitness routine for a few weeks if they’re really motivated, said Clarkston certi-fied personal trainer Russ Craber, but a partner often provides that extra push
to go further.“If you’re working out all by yourself,
you can push yourself really hard if you’re motivated,” Craber said. “If you have somebody saying, ‘We can do two more,’ that’s an extra 20 percent. It pro-vides a shore against mental fatigue.”
Accountabil-ity is another major benefit a workout partner can provide, said Jake Cawley, a certified personal trainer at Anytime Fitness in Lewiston.
“When you have a buddy and you’re both planning on meeting at the gym, it makes it more difficult to not show up. When you have somebody count-
ing on you, it’s more gravity pulling you toward the gym.”
Craber agrees with this sentiment.“You’re so much less likely not to
show up because there’s someone there waiting for you,” he said. “You’re being pushed a lot harder than you’d push yourself.”
A partner can also help with specific workouts, such as negative sets when your muscles are too fatigued to
do positive sets, Craber said. Negatives are the lowering positions of a lift and use up to 60 percent of your strength, he said. In addition, a partner can help you remember what lifts you did last
With a little help from my friends
“When you have a buddy and you’re both planning on meeting at the gym, it makes it more difficult to not show up. When you have somebody counting on you, it’s more gravity pulling you toward the gym.”
Jake Cawleya certified personal trainer at Anytime Fitness in Lewiston
Winter 2011 11
time to avoid repetition, he added.When looking for a workout partner,
it’s best to find someone with a simi-lar schedule as you and similar fitness goals.
“If one of you is trying to lose a lot of fat, and the other is trying to gain muscle, you can get there, but not as fast,” Craber said.
Having similar fitness levels can be important depending on what your individual goals are, Cawley said. It’s important to hash these out before be-ginning an exercise partnership.
Andrea McCartney of Lewiston said working out with a partner is the best route for people who are just getting into fitness.
“It’s vital for my motivation,” she said. She usually works out with her friends, but has also found partners online.
“Friends are the best motivation,” she said. “You can have friendly competi-tions.”
Due to the endorphins released dur-ing exercise, you also build stronger bonds with the people you work out with, Cawley said.
“When you have somebody there with you, you can ride off each other’s energy,” he said. “A partner can also give you external feedback. ... Some-times it helps to have a partner standing right there with you saying adjust this, or adjust that.”
You also don’t need to feel obligated to work out with your partner for the entire time at the gym, Cawley said. If you’re short on time, doing different workouts and switching off can help you get done in half the time.
If you can’t get your friends motivat-ed, there are several outlets to finding
the perfect workout partner. Bulletin boards at local gyms often have notes posted by people looking for workout partners, or you can post your own. The Internet is also a valuable resource. McCartney said she’s found partners at www.sparkpeople.com and www.any-timehealth.com — a website sponsored by Anytime Fitness. Facebook, Twitter and Craigslist are also frequented by people looking for a workout partner.
Other websites include www.exercise-friends.com and www.myworkoutspot.com.
Before beginning a routine, it’s important to make sure you and your partner are on the same page, Craber said.
“Sit down with your partner and de-cide on a program together that you can stick to for three months,” he said. “If they start to fool around, drop them.”
“Sit down with your partner and decide on a program together that you can stick to for three months,” he said. “If they start to fool around, drop them.”
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12 Balance
Elliptical vs. running: Who loves your heart more?
By Kristen Whitney
A ny exercise is better than no exer-cise, but when choosing between two effective forms of cardio;
which is better, the elliptical machine or good old-fashion running?
“Try jogging and try the elliptical, and you’ll see a difference,” said Annie Rench, director of personal training at North Idaho Athletic Club in Moscow.
“You’re going to get more bang for your buck running and running hard,” Rench said. “Heart health, lung health, better cholesterol, all come along with that.”
But others say it depends on the heart rate you consistently maintain, especially
for those who already have injured joints.Still, Rench said, in addition to torch-
ing more calories, running also offers long-term health benefits for bones.
“Running is a high-impact exercise,” she said. “Osteoporosis is a serious issue for women, even if it doesn’t run in their family, and to maintain bone density ... you have to do high-impact exercises.”
Rench said although staying active is important in general, working on bone density earlier in life can have a signifi-cant effect later.
“Down the road, as we get older, that’s the difference between a broken hip or not,” Rench said. “That’s the deal breaker between if you can live alone or not.”
One reason people may not get as good
The great cardio face-off
“Osteoporosis is a serious issue for women, even if it doesn’t run in their family, and to maintain bone density ... you have to do high-impact exercises.”
Annie RenchDirector of personal training at
North Idaho Athletic Club in Moscow
Moscow-Pullman Daily News/Geoff CrimminsOwner Amy Paul demonstrates an elliptical machine at North Idaho Athletic Club in Moscow.
Winter 2011 13
of a workout using the elliptical, Rench said, is they don’t push themselves to work at a hard enough resistance level.
“Its not like a magic formula, it all comes down to heart rate; the higher it is and the longer time, the more calories you’ll burn,” Rench said.
Rench also warns against following the calorie count provided by any machine, be it a treadmill or elliptical.
The machines’ calorie counters are highly inaccurate and tend to overshoot the real number, she said.
“You should probably cut that number in half.” Rench said. “If it doesn’t know your heart rate, how could it possibly know how many calories you are burn-ing?”
For those serious about weigh loss, Rench recommends investing in a two-part heart rate monitor, consisting of a chest-strap transmitter and a wristwatch-like receiver, to track one’s heart rate accurately.
Levi Frasier, a physical therapist at The Institute of Physical Therapy and Fitness in Lewiston, said if used properly, the el-liptical can be just as effective as running.
“We go based off of heart rate, so you can be working just as hard, but you don’t feel like you’re working as hard because you don’t have the same amount of force on the joints and ... without that impact, your muscles don’t feel the same re-sponse,” Frasier said.
Frasier said the elliptical is also benefi-cial for runners to give their joints a break from the strain that running can cause.
“It really depends on the situation,
you can develop overuse injuries, from the ground being at a slope,” Frasier said. “With an elliptical you’re decreasing the joint reaction force, and it decreases the force through the knee and hip joints.”
Depending on a person’s injury, Frasier may recommend the elliptical as a transi-tional tool into upright exercise, following biking and other low-impact activities.
In addition to those that have suffered
an injury or have poor joints, the elliptical is recommended for those too unfit to run or for those who simply hate running.
“Exercise is hard and for people to adhere to it long-term, you have to make exercise a long term goal and you have to find a mode of exercise you can stand, maybe not like, but stand,” Rench said. “If you hate running, find a different mode or you’re going to quit.”
Photo courtesy of THINKSTOCK®Annie Rench, director of personal training at North Idaho Athletic Club in Moscow says that in
addition to torching more calories, running also offers long term health benefits for bones.
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14 Balance
Indoors outdoors? vs
Lewiston Tribune/Barry KoughEddy Chapman can look outside at
the snow, ice and cold winds of winter as she runs on a treadmill in the
Regence/Cambria gym at Lewiston.
Winter 2011 15
Area runners share thoughts on treadmills
By ELAINE WILLIAMS
T he treadmill keeps Eddy Chapman on track in the depths of winter when tem-peratures dip and daylight grows scarce.
“It’s a great way to build up your speed because you can control your speed much more easily than on the road,” said Chapman, a Lewiston distance runner whose best marathon time is 3 hours and 29 minutes.
Avoiding extremes in the weather is a key advantage to running treadmills instead of outside, said Doug Lynch, a physical therapist at Gritman Therapy Solutions in Moscow.
Being hit by a car, falling on ice and tripping on uneven ground are among the risks for outside runners that rise in the winter when they’re more likely to be traipsing along roads in the dark, Lynch said.
For Chapman, manager of public affairs at health insurance provider Cambia, it’s more about comfort. Her routine is to run in the early evening.
This time of year that involves diving into freezing temperatures from a warm house along streets where the illumination comes from street lights, passing cars, houses and the moon.
It gives her a break from about three courses she covers with a partner. “It really helps you stay connected with your exercise if you can keep going all year long,” said Chapman, 52.
Aside from dodging Mother Nature, the springy surface of treadmills reduces the stress joints experience from the impact of running, Lynch said.
Treadmills, however, aren’t the only way to prevent sore knees, hips and feet, Lynch said. Other strategies include using a track with a shock-absorbing surface and wearing support-ive shoes that fit correctly, Lynch said.
And taking to the treadmill doesn’t prevent all injuries, Lynch said.
Monotony can overcome runners who sometimes fall off the machines as their minds drift, Lynch said. “They get tired and they don’t turn down the speed because they’re trying to meet a goal.”
The potential for getting hurt aside, working
out on a treadmill and running outside aren’t identical.
Typically people average about five more heartbeats per minute outside on flat terrain, even when factoring out variables such as mov-ing at different speeds, Lynch said.
But what pushes people into the elements might not have anything to do with how many calories they’re burning.
Paul Sanchirico, a Lewiston radiologist, and David Ard, a veterinarian and owner of Southway Animal Clinic in Lewiston, both shun treadmills.
“I always run outside,” said Sanchirico, whose best marathon time is 3 hours and 48 minutes. “I don’t have a treadmill and even if I did, I would still run outside.”
Sanchirico, 36, might choose big hills one day, then go to Sweeney Track at Vollmer Bowl in Lewiston another day to climb stairs and complete timed sprints. Or he might leave from Normal Hill and go out to the Clearwater Casino and back.
The activity helps mitigate the stress of his
job, Sanchirico said. He can spend eight to 10 hours moving from one life-and-death decision to another. “We’re talking is it cancer? Is it not? When to biopsy. When to not.”
Ard runs three or four times a week, not training for races. “I’m trying to avoid having a heart attack,” said Ard, 46.
If he’s on a treadmill, he’s focused on the digital screen that shows data like speed, distance and time, a thought pattern that leaves plenty of room to dwell on how tired he is, Ard said. “It just seems like an eternity of time.”
He’s tried watching television, but the noise from the treadmill is so loud he can’t follow a program. Outside he picks a destination as a goal and then returns.
His three- to five-mile runs provide lots of distractions, Ard said. He watched the construction of the bathrooms at the Southway boat launch and anglers bringing back their catches in the Snake-Clearwater Steelhead Derby. “It’s always interesting to see how many kids are out (at the Mtn. Dew Skate Park) din-king around even when it’s 28 degrees.”
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16 Balance
Studies show bene� ts of being active while undergoing chemotherapy, radiation
BY KATIE ROENIGK
I n the past, it has been common for many oncologists to advise their patients to rest as much as possible while undergoing
treatment for cancer. But that concept may be changing according to London-based charity Macmillan Cancer Support, a group that encourages people to stay as active as possible during and a� er cancer treatment.
� e idea has gotten more attention lately due to the publication of studies that demon-strate the e� ectiveness of exercise in battling fatigue and depression — common problems for people battling cancer. And MCS cites studies showing that exercise could lower the risk of cancer recurring.
� e group stipulates that the research is relatively new and requires more evi-dence before it is considered conclusive, but Michele Dickison, an oncology nurse at St. Joseph Regional Medical Center in Lewiston, said the � ndings make sense.
“� e one thing that consistently proves true to help patients battle fatigue is mild-to-moderate exercise,” she said.
Encouraging a sick person to do anything other than rest may feel counter-intuitive, Dickison said, but exercise can be good for someone undergoing radiation or chemotherapy for many reasons. For one, exercise bolsters the immune system and so can help the body better cope with treatment.
“And cancer is not just a physical disease,” Dickison continued. “� ese people are facing
something very di� cult psychologically as well, and we know exercise helps to reduce stress.”
It also can help with insomnia, something Dickison said a lot of cancer patients experi-ence. O� en, people who feel nauseated by their treatments are tempted to spend most
of their time sitting still, which leads to restless nights.
“You just get in this terrible cycle,” Dickison said. “� en they’re depressed, they’re not going out
— exercise is a way to combat all of that.”It can be especially helpful to go out-
side for a walk or even a jog, she said, since sunlight and fresh air can do a lot to � ght de-pression and fatigue. Even doing something simple like li� ing small weights while sitting at a table can help.
Exercisingwith
Exercisingwith
Exercising
CANCER
“� e one thing that consistently proves true to help patients battle fatigue is mild-to-moderate exercise.”
Michele Dickisonan oncology nurse at St. Joseph
Regional Medical Center in Lewiston
Winter 2011 17
“The person who doesn’t do anything is just losing muscle mass almost moment by moment,” Dickison said, adding that movement also increases circulation and speeds the removal of waste products from the body.
Having worked with cancer patients for almost 20 years, Dickison acknowledged that some people are simply too ill to exer-cise while being treated. But she said new methods and medications are constantly be-ing developed to help minimize side effects like nausea and vomiting.
“That gives us a chance to talk about ex-ercise,” she said, recommending that people contact their doctor or physical therapist before developing a workout regimen.
After treAtmentFor some people, it is impossible to exer-
cise while undergoing cancer treatment. If the diagnosis requires surgery, for example, the patient may need to be immobilized for several weeks after the procedure to allow his or her body to heal.
That was the case for Bill Jackson, 65, of Moscow, who had two emergency surgeries this year after doctors diagnosed him with multiple myeloma in January. He also was treated with radiation and chemotherapy.
“I was just in really bad physical shape,” Jackson said, describing not only the effects of chemotherapy but also the pain of recov-ery after surgery.
His exercise during those periods was limited to occupational and cognitive therapy, and Jackson said he lost a noticeable amount of strength throughout the year.
“I’d been totally de-conditioned,” said Jackson, who before his diagnosis would exercise on a stationary bike, treadmill or elliptical machine two or three days each week. “Now I had this inability to really move around. ... It was just very difficult to move; I didn’t have a lot of ab strength.”
His doctor recommended physical therapy after Jackson’s cancer was declared in remission this fall. He began small with Medicare’s Home Health Care service, but in August Jackson started attending twice-
weekly sessions at Moscow Mountain Sports and Physical Therapy to work on his overall mobility, balance, strength and stamina.
The process was slow at first, with ab-dominal pain preventing Jackson from tak-ing more than one or two steps initially. But after several months of hard work Jackson said he has noticed marked improvement.
“There’s a huge difference in my condi-tion now,” Jackson said in December. “I went from being almost immobile, to now I can walk without my walker.”
By spring, Jackson hopes to be back at his regular gym, using the treadmill or riding a stationary bike just as he did before his diagnosis. But for now he is thankful that he can join his wife for an afternoon running errands in Moscow.
“I’m making good progress,” Jackson said. “And it’s very important to my physical recovery. ... I really need to do this.”
To learn more about the MCS and the benefits of exercise during and after cancer treatment, visit www.macmillan.org.uk/Home.aspx.
St. Joseph Outpatient Rehabilitation welcomes new therapists
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St. Joseph Outpatient Rehabilitation | 1250 Idaho Street., Lewiston | 208.799.5219 | www.sjrmc.org
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FOR A BETTER LIFE.
18 Balance
� ose with the disease note it is unpredictable, sometimes progressive and o� en strikes people in their prime
BY KERRI SANDAINE
B rad Howey was working 60 hours a week in his dream job as a school music director in Sitka, Alaska,
when he � rst noticed something was wrong.
In his early 30s at the time, Howey re-calls how his le� foot would catch on runs through the park, causing him to trip. A� er lunch, he was exhausted and could barely make it through choir practice.
A spinal tap and MRI at the Mayo Clinic in Minnesota revealed an answer: multiple sclerosis.
A chronic, unpredictable disease of the central nervous system, MS o� en strikes people in their prime. Symptoms may be
mild, such as numbness in the limbs, or se-vere, such as paralysis or loss of vision. � e progress, severity, and speci� c symptoms vary widely from one person to another.
Howey, now 45 and living in Lewiston, is one of approximately 400,000 Americans who have the disease. “Mine is progressive,” he said. “It slowly marches on.”
Gayle � ompson, 61, was diagnosed six years ago, but the Lewiston native believes she has had MS since junior high. � e symp-toms began appearing a� er she became ill with a fever.
“I was very athletic,” � ompson said. “A� er that, I couldn’t chin myself and I had a shu� ing in my legs. I couldn’t tolerate heat. I collapsed on the track in 10th grade. It was always blamed on a virus.”
Dr. N. Roger Cooke, a neurologist who specializes in the disease at the Providence Multiple Sclerosis Center in Spokane, said
there is a relatively high rate of MS in this region, as compared to the southern United States.
“I would say the most likely explanation is our population is mainly of northern European ancestry, and they have the high-est rates of MS,” Cooke said. “It is much less common in Africa and Asia. � e other reason is our northern latitude. � ere are lower vitamin D blood levels in this region
because of decreased sunlight. Genetics play a signi� cant role in MS, but it’s a complex dis-ease and we still don’t know why people get it.”
� ere is no cure for MS, but a variety
of treatment options are available. Howey is on Copaxone, and � ompson is being treated with interferon beta injections.
“A lot of research is going on,” Cooke said, “and several new oral drugs are com-ing out in the next two years. We have some good drugs now. None of the drugs
The face of MS
“We have some good drugs now. None of the drugs cure the disease, but they do help decrease progression.”
Dr. N. Roger Cookeneurologist at the Providence
Multiple Sclerosis Center in Spokane
Winter 2011 19
Lewiston Tribune/Barry KoughHaving multiple sclerosis has slowed Brad Howey down, but not his outlook, and he’s still active and involved in music.
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20 Balance
cure the disease, but they do help decrease progression.”
Cooke has been treating people with MS for 36 years. His general recommendations include eating a balanced diet, exercising, staying at a normal weight and no smoking.
“Pacing is important,” Cooke said. “You have to know your limits and not overdo it. It’s important to be physically active and stay socially engaged. Stay hydrated and cool. I almost universally recommend people around here take vitamin D-3, at least 2,000 units per day.”
Both Howey and Thompson say they’ve had to learn how to balance their lives and not push it on their good days. Otherwise,
MS can wipe a person out with fatigue, weakness and pain.
Howey exercises, lifting weights at the gym, and watches what he eats, focusing on foods that are low in saturated fat.
“Sometimes our whole goal in life is to look normal,” he said of MS. “On the inside, you’re doing back flips, wondering if you’re going to get to the bathroom on time or fall. We tend to judge people by how they look. What you see isn’t always the whole picture. With MS, there’s a lot more going
on under the surface.”MS is a big block in the road that can’t
be moved, Howey said, but it’s important not to let it become your whole life.
“You have to lift your eyes to the skyline and look beyond that,” he said. “MS is a disease. People are a miracle. You can’t let it define you.”
Howey and his wife, Dwina, have four children. He had to give up teaching, but he hasn’t lost his passion for music and he’s writing a dissertation for a doctorate degree through the University of Idaho. MS has made writing a slow and difficult process.
“Cognitive fog is very frustrating,” he said. “It’s one thing for your body to stop working like it should, but when your mind doesn’t work like it used to, it can be demoralizing.”
Still, Howey said he doesn’t like to com-plain about his lot in life and tries to focus on the good things. “Since I don’t work now, I can dedicate my time to staying in the best condition I can and taking my meds,” he said. “I am so grateful for that.”
He’s also thankful for the help he gets at home. “Family means everything,” Howey
said. “They’re your support group. My wife is amazing and very supportive. You can’t do this without someone.”
His advice for people who are newly diagnosed is to do as much as you can, while you can.
“If you can walk, you better walk the hell out of walking,” Howey said. “It’s important
Lewiston Tribune/Steve HanksGayle Thompson of Lewiston.
Multiple sclerosis is classified into four types,characterized by the disease’s progression:
l Relapsing-remitting MS — RRMS is characterized by relapse (at-tacks of symptom flare-ups) followed by remission (periods of recovery). Symptoms may vary from mild to severe, and relapses and remissions may last for days or months. More than 80 percent of people who have MS begin with relapsing-remitting cycles.
l Secondary-progressive MS — SPMS often develops in people who have relapsing-remitting MS. In SPMS, relapses and partial recoveries occur, but the disability doesn’t fade away between cycles. Instead, it progressively worsens until a steady progres-sion of disability replaces the cycles of attacks.
l Primary-progressive MS — PPMS progresses slowly and steadily from its onset. There are no periods of remission and symptoms generally do not decrease in intensity. About 15 percent of people who have MS have PPMS.
l Progressive-relapsing MS — In this relatively rare type of MS, people experience both steadily worsening symptoms and at-tacks during periods of remission.
Source: Mayo Clinic, www.mayoclinic.org/multiple-sclerosis/types.html
“You have to lift your eyes to the skyline and look beyond that. MS is a disease. People are a miracle. You can’t let it define you.”
Brad Howey, 45of Lewiston
Winter 2011 21
to do everything you can do. Stay inspired. It’s so easy to get down, and depression is a side e� ect of MS. Whether it’s reading a book, going to worship or � shing, you have to � nd things that light your life.”
� ompson also believes it’s important to keep moving, eat right and � nd activi-ties that bring you happiness to stave o� the nagging depression that typically goes along with MS.
“I like scrapbooking, gardening and � owers. I swim in a friend’s pool. My hus-band has taught me to cook and can our food.”
Her husband has been a blessing in sickness and health, she said. � ompson found out she has MS just 10 weeks a� er she and Glenn � ompson were married at Orchards Community Church in Lewiston.
“My husband is a compassionate, car-ing soul. No matter how I look or feel, he always looks at me as his beautiful bride. � at makes it easier for me to live with this.”
In addition to Glenn, she has three bonus sons, a daughter-in-law and grand-daughter who bring her much joy. “I trust my physicians, and I have a good support system — God and my church family and friends. It takes a lot of courage to live with this disease and for families and friends, too.”
A� er 38 years as an o� ce nurse, � ompson retired in May and applied for disability. At her retirement party, Dr. James Fisher and his wife presented her with a brand new Mustang to thank her for 22 years of faithful service at his medi-cal practice.
“I marvel at that goodness and kind-ness everyday,” she said. “I wanted to work until I was 66, but I knew in my heart it was time.”
Now she’s trying to learn balance and pacing as she copes with MS and its side e� ects. Some days are easier than others, but � ompson is con� dent she’ll perse-vere.
“I have the will and the courage to � n-ish the race,” � ompson said with a smile. “I may be in a wheelchair, but I will keep � ghting as long as I can.”
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22 Balance
Cookbook makes use of glycemic index
BY VERA N. WHITE
W ith the new year upon us and bowl games still to watch, I thought it appropriate to pro-
vide readers with a few healthy recipes suitable to enhance any appetizer table, especially if you’re interested in keeping your metabolism moving.
� e recipes are from a new cookbook titled, “� e Complete Idiot’s Guide to Glycemic Index Snacks,” by Lucy Beale and Julie Alles.
Loaded with more than 240 recipes to ful� ll your every craving, this book gives you everything you need to know to snack your way to better health. “Yes, you can eat delicious foods, feel satis� ed, and lose weight,” authors note.
Since it is time to be making a list of those New Year’s resolutions, you might want to have a copy of “Glycemic Index Snacks” on hand for when you need a little something to refuel and recharge, but want to get into a bikini by summer.
� e glycemic index is a time-tested way to eat healthy. You’ll keep your blood sugar and insulin levels in a healthy range. You’ll
be less likely to gain weight, and most likely, you’ll even lose weight as you eat low-glycemic snacks.
Can you think of a more positive way to start 2012?
Hot Chili Cream Cheese Dip 1 teaspoon extra-virgin olive oil ½ cup yellow onion, � nely chopped 1 teaspoon minced garlic 1 15 ounce can chili with or without
beans 1 cup salsa, your preference 1 3-ounce package low-fat cream
cheese, cubed 1 2.25 ounce can sliced ripe black
olives, drained 8 6-inch corn tortillas
In a small skillet over medium heat, heat extra-virgin olive oil. Add onion and garlic and saute for 5 minutes or until tender. Stir in chili, salsa, cream cheese and olives.
Reduce heat to low, cover and cook, stirring occasionally for 15 minutes or until heated through.
Serve with corn tortillas. Store le� overs in the refrigerator and reheat on the stove or in the microwave.
Yield: 4 cups — 8 snack servings. Serv-ing size ½ cup dip, 1 tortilla.
Each serving has 138 calories, 4 g fat, 7 g protein, 1 g saturated fat, 19 g carbohy-
drates, 3 g � ber, glycemic index: low; glycemic load: 8.
Monterey Jack Tacos 3 canned green chiles (your choice
of heat) 1 tablespoon butter 1 small white onion, sliced ½ cup Monterey Jack Cheese, shredded 6 6-inch corn tortillas
Cut chiles into thin strips. Set aside.In a medium skillet over medium heat,
heat butter. Add onion and cook for 4 to 5 minutes or until so� ened. Stir in chile strips, and top with Monterey Jack cheese. Cover, reduce heat to low, and cook for about 2 minutes or until cheese melts.
Scoop chile mixture into tortillas, fold into tacos, and serve.
Yield: 6 tacos — serving size 1 taco.Each serving has 112 calories, 6 g fat,
4 g protein, 3 g saturated fat, 13 g carbo-hydrates, 2 g � ber, glycemic index: low; glycemic load: 3.
VERA WHITE
Snack your way to good healthCan you think of a more positive way to
drates, 3 g � ber, glycemic
White is arts and senior editor who writes weekly Cookbook Corner column and Recipe Roundup
blog for the Moscow-Pullman Daily News.
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Winter 2011 23
Coconut Island Shrimpl 1 pound large raw shrimp (about 24)
unpeeledl 2 egg whitesl ¾ cup unsweetened flaked coconutl ¾ cup whole-wheat breadcrumbsl 1 tablespoon Caribbean jerk seasoningl 1 teaspoon paprika
Preheat oven to 425 degrees. Coat a wire rack with cooking spray, and place inside a 15 x 10-inch jellyroll pan. Peel shrimp, leaving tails on, and devein.
In a shallow bowl, whisk egg whites until frothy. In a separate shallow bowl, stir together coconut, breadcrumbs, Caribbean jerk seasoning and paprika.
Dip shrimp, 1 at 1 time, in egg whites and dredge in coconut mixture, pressing gently with your fingers. Arrange shrimp on the wire rack.
Bake for 10 to 12 minutes or just until shrimp turn pink, turning once after 8 minutes.
Yield: 24 shrimp — serving size 4 shrimp.
Each serving has 169 calories, 5 g fat, 19 g protein, 4 g saturated fat, 11 grams car-bohydrates, 2 grams fiber, glycemic index: low, glycemic load: 4.
No Bake Cranberry Ballsl ¼ cup honeyl ¼ cup molassesl ½ cup peanut, cashew, or almond butterl ½ cup dried cranberriesl ½ cup pumpkin seedsl 1 cup nonfat milk powder (not instant)l ½ cup shredded coconut (optional)
In a large bowl, combine honey, molas-ses, peanut butter, and pumpkin seeds.
Knead together, adding enough milk powder to form a stiff but not crumbly dough.
Shape into 24 balls, roll in coconut (if using), and chill.
Yield: 24 balls — snack servings 12.Each serving has 209 calories, 9 g fat,
10 g protein, 3 g saturated fat, 24 g carbo-hydrates, 1 g fiber, glycemic index: low, glycemic load: 10.
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24 Balance
Getting kids to eat fruits and veggies doesn’t have to be a battle
BY KELLI HADLEY
I t’s a common parenting practice, but asking a child to try “just one bite” can be counterproductive in developing their preference for healthy foods.
“Children aren’t born with a preference for bitter, they’re born with a preference for sweet and salty, so they have to develop those preferences for more bitter foods on their own,” said Samantha Ramsay, assistant professor and direc-tor of coordinated programs in dietetics at the University of
Creating an
‘apple a day’mentality
Winter 2011 25
Idaho.Similarly, Ramsay said, any kind of
trade-offs or bribing will only reinforce a child’s distaste for a food.
“If you are rewarding or making contingencies, it creates a preference for the food you’re rewarding with,” Ramsay said. “Then the child sees the food you’re trying to get them to eat as a lesser prefer-ence. So if you’re trying to make a child eat their broccoli so they can have ice cream, you’re actually creating a stronger preference for ice cream.”
It can be tricky, Ramsay said, but getting children to like healthy foods is all about modeling, availability and exposure. From birth to age 5, she said, guardians can set a foundation by creat-ing an environment where children can see, touch, taste and understand different ways that fruits and vegetables can be prepared.
“So you can teach them through cooking activities, getting them involved in menu planning and food prepara-tion, taking them shopping or having a garden,” Ramsay said. “Letting them have the opportunity to be a little uncertain about a food, but still being supportive by ... setting fruits and veggies up to be the good guys.”
Setting a child’s foundation for healthy choices can start even before birth, Ram-say said.
“In utero, how a mom eats can change the flavors in the amniotic fluid,” Ramsay said. “Breast feeding can also expose infants to different flavors. What you really want to do the first few years is lay down that founda-tion for them to have an interest in a variety of foods.”
Because that birth-to-5 age range is so important, an emphasis must be placed in elementary schools to encourage healthy eating habits. Jodi Hoff, food service supervisor for Lewiston School District,
said national and state school lunch standards have requirements in categories such as calo-ries, protein, iron and calcium, in addition to certain amounts of vitamins A and C.
“So there can’t be more than 30 percent of calories from fat, and then in Idaho we actually have standards for sodium, fiber and cholesterol as well,” Hoff said.
Hoff said in the Lew-iston School District, they serve a five-item lunch and students are required to take three, one of which must be an entree. School of-ficials obviously can’t make students eat anything, but Hoff said it’s not uncommon for students to take a full meal and choose the healthier items.
Hoff also said each grade typically receives at least a basic amount of nutri-tion knowledge, though one of the biggest influences comes from watching their guardians.
“It’s essentially up to the child, but kids will follow what they see at home,” Hoff said. “So if parents are providing a variety of fruits and vegetables in the household, and eating them for
snacks, kids are more likely to do that on their own.”
Like Ramsay, Hoff said preparing foods in a variety of ways can help change how a child feels about a certain fruit or vegetable.
“Even in foods that kids initially don’t eat, if they reintroduce them from time to time in a different way, that could be suc-cessful,” Hoff said. “Maybe you put it in a soup or a casserole, but kids often need to be reintroduced numerous times before they develop a taste for something.”
Ramsay said peers are also a large influence on a child’s personal choices at school. Having adults present at the table for all mealtime settings is important both for teaching and safety purposes, she said.
“If you keep offering it and keep mak-ing it available, maybe eventually they’ll put it on their plate, but not touch it,” Ramsay said. “Then maybe next time they’ll smell it but not taste it. It doesn’t mean children can’t learn to like some-thing when they’re older, but it’s much easier to establish it right from the start so they develop a positive relationship with food.”
It is important for children to eat healthy food, including fruits and vegetables.
“It’s essentially up to the child, but kids will follow what they see at home. So if parents are providing a variety of fruits and vegetables in the household, and eating them for snacks, kids are more likely to do that on their own.”
Jodi Hofffood service supervisor for
Lewiston School District
26 Balance
Online cosmetic treatments promise much, but experts warn of possible consequences
By SANDRA L. LEE
D o it yourself injectable cosmetic treatments available on the Internet have potentially serious
side effects, up to and including death, according to a Lewiston physician.
The injections are supposed to pro-vide the same benefits as Botox, which is used to erase wrinkles, but handled improperly may impair vision, cause an eyelid to droop, or lead to drooling or difficulty chewing, said Dr. Sandra Lot-stein of Ultima Medical Spa and Laser Center.
She has been doing Botox injections for almost seven years, she said, and tri-als now are being conducted on a Botox cream. It has certain advantages, such as no needles, but the same concerns of
how much and where to use it apply.There have been cases of paralysis
affecting breathing and leading to death, Lotstein said. “It’s not something just anybody should get their hands on.”
Too much around the lips can lead to not being able to drink, drooling and inability to form the mouth into differ-ent shapes, going so far as having to lean back to put things in the mouth and keep them there, she said. Injecting too much in the muscle in front of the ear by the jaw can im-pair chewing and the ability to eat.
And improper injections in the neck may affect the ability to breathe.
The medication can “drift” if it’s improperly placed or if too much is used, and video instructions are no replace-ment for training and practice, Lotstein said.
Many of the impacts will wear off in several months but there also can be
permanent damage, she said. Rarely, bleeding can occur or there can be infec-tion, but even if it seldom happens, it’s important to know what to do, she said.
It’s illegal to buy medications without a license, and felony charges could be brought by a medical board, Lotstein said. Only a couple companies have Fed-eral Drug Administration approval, and how it is dispensed is regulated.
But perhaps more important, people can’t be sure of what they’re getting
when they buy on the Internet, she said. “If you get it from overseas, we don’t know what’s in those bottles.”
The first Botox she purchased from a medical supply outlet, she said, looked like an empty container because it was freeze dried. It had to be mixed properly and used within four hours unless spe-cific preservatives were added.
Cosmetic treatments are being sold
Pretty but DeaD
“If you get it from overseas, we don’t know what’s in those bottles.”
Dr. Sandra Lotstein of Ultima Medical Spa and Laser Center
Winter 2011 27
under various names, and some apparently are de-rived from the botulism toxin from which Botox is obtained, according to a search of the Web.
But not all botulism is equal, Lotstein said. A television talk show a few years ago showed what happened when someone used botulism toxin in-tended for research purposes. Patients ended up in the hospital, she said.
Any kind of medical treatments for cosmetic purposes, including body shaping, should be done carefully and with good medical supervision, she said. Some people may be tempted by a lower cost online, but treatment costs have gone down in recent years, she said.
She charges by the unit of medication used, although some physicians charge for an area of treat-ment. She charges $12 a unit, and a frown between the eyebrows may take an average of 28 to 32 units. On the other hand, someone who has one eyebrow higher than the other may need only two units.
Lotstein generally advises new patients that treat-ments may need to be done every four months, de-pending on the size of muscles and how much they frown, but after a year, a person may get the same results with treatments every six months.
Photo courtesy of THINKSTOCK®Cosmetic injections are supposed to provide the same benefits as Botox, which
is used to erase wrinkles, but handled improperly may impair vision, cause an eyelid to droop, or lead to drooling or difficulty chewing.
28 Balance
Getchecked outDoctors recommend regular physicals and tests
By DaviD Johnson
T he reminders are everywhere this time of year — get your annual flu shots. But health experts say
potential flu patients would be wise to consider more sweeping prevention and early detection measures.
Annual physical checkups, say doc-tors, still offer the best hedge on contin-ued good health and longevity.
Regular snoozing will also help.“Get your eight hours of sleep every
night,” said Dr. John Grauke of Moscow, a family and sleep medicine specialist. “As for checkups, the main thing is that it depends on a person’s age and their risk factors.”
Routine tests for all, depending on age, include blood pressure checks at every doctor visit, blood work annually, an EKG at age 50 to establish a baseline and follow-ups every two to three years,
fecal occult blood tests for detection of colorectal cancer, and a colonoscopy at age 50 with follow-ups depending on risk factors.
“Ultimately, it comes down to putting people in the categories that they fall into,” Grauke said, “and then assessing their level of health or lack of it based on those criteria.”
There is a measure of debate among health experts as to how often certain tests should be conducted. The bottom line is to consult with your personal physician, establish a baseline and then create a wellness plan geared to preven-tion, early detection and treatment.
“The important things are age related. If it’s a woman, her greatest risk is breast
Winter 2011 29
cancer,” Grauke said. “So we start doing mammograms at 40 and recommend that a woman have yearly mammograms and breast exams. We recommend that both men and women have a colonoscopy at age 50.”
Women are also advised to have pap smears and pelvic exams at least every three years, or more often if risk factors are high.
If a woman or man has a history of smoking, then lung cancer becomes the highest risk, doctors tend to agree, especially if the person continues to smoke into elder years.
“For men it’s a prostate exam,” Grauke said of the important, but some-what controversial cancer detection test. The value of so-called PSA (Prostate Specific Antigen) test levels as an indicator of cancer remains under
scrutiny.“But it is a good thing to have as a piece
of information along with a digital rectal exam,” Grauke said. The information, in the hands of a competent clinician,
he said, results in a better chance of finding the cancer than not. “So I still think it’s a valuable tool to assess a man’s wellness or lack of it.”
Medications should be reviewed with your doctor at least every year during a wellness exam. Diabetics who advance in age need to have the disease monitored more often with medications adjusted accordingly.
Annual dental exams and cleaning should be coupled with eye exams every two years, more often if problems
develop or persist.Sexual activity can also translate to a
need for closer medical exams, especially
for women. “For a woman, the frequency of her physical examinations is a function of her sexual activity,” Grauke said. “So a woman who is ... monogamous might need a physical exam every three years, whereas a woman who’s had multiple part-ners needs an exam every year or every time she changes partners.”
Knowledge of family history is key. Cardiac disease, cancer, lung problems, diabetes and other diseases tend to move through generations. Habits, like smoking, drinking, and even whether seat belts are used, figure in a healthy future, Grauke said.
“You want to be encouraging posi-tive behaviors, exercise, having weight in proper category for your height, eating nutritious meals, having eight hours of sleep each night.”
And yes, Grauke said, get those flu shots.
“I recommend the flu shot, I recom-mend childhood immunizations, I recom-mend the pneumonia shot by 65.”
Dr. John Grauke
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30 Balance
Knowing limits can prevent exercise-related injuries
By Brandon Macz
W hether you are using this winter to gear up for a race or just to get back into shape,
the potential for overexertion and strain is always a possibility.
Deciding when that sore leg or arm needs proper diagnosis is just another exercise along the way to wellness.
Exercise and soreness go hand in hand
Tom Williams started competing in triathlons four years ago after watching his wife at Ironman in Coeur d’Alene. He had competed in marathons before that.
“I basically got tired of watching her do it, and decided I wanted to give it a try,” he said. “After I did my first one, I kind of got hooked.”
Combining running, biking and swim-ming into a sport takes its toll on all parts of the body. Professional triathletes “walk along the razor blade,” said Williams, push-ing their workouts and performance to the physical threshold.
Pain doesn’tmean gain
Pain – see page 32
Winter 2011 31Winter 2011 31
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32 Balance
Williams, assistant dean for the Uni-versity of Idaho’s College of Science, said he doesn’t worry about winning triath-lons and focuses more on personal goals.
The key to avoiding serious injury when competing or just working out is knowing your limits and pacing yourself, said Williams. But exercising undoubt-edly will lead to some soreness.
“I finally figured out that there’s usu-ally something that’s aching a little bit,” said Williams. “The real trick is trying to figure out, ‘Have I really injured myself and does something need to be rested, or am I just tired and a little bit sore?’ That can be a little bit tricky.”
If he can walk without a limp or do a simple task like opening up a door with-out severe pain in his arms or shoulders, Williams said it’s a safe bet the soreness is nothing more.
“If you’ve got a pain in your knee that isn’t just an ache or a soreness ... if you can walk on it, then you might not need
to get it checked by a physician or physi-cal therapist. You want to kind of wait until that sharp pain goes away. As long as you can still feel the pain, you might want to take it easy.”
That’s good advice, according to Tracy Collins, head athletic trainer at Lewis-Clark State College. She said definite issues will be ap-parent, and people should listen to their bodies. If acute pain or sore-ness last longer than several days, she said seeking medical advice is a good idea.
“If it comes on pretty quickly, you probably have done something like pulled a muscle,” she said. “A lot of people will describe pulling a muscle like a cramp that doesn’t go away. If you feel an immediate pull or a strain in a muscle, that’s when you need to stop an activity.
“Other times you won’t notice it for a day or so.”
Larry Ohman, physical therapist and owner of the Institute of Physical Therapy in Lewiston, said a good rule-of-thumb is to monitor aches and pain for three days, and to seek medical advice if there are no significant signs of improve-ment. Any area that shows signs of swell-ing should be looked at by a physician or physical therapist as soon as possible, he added.
“As a general rule, 72 hours is a good guideline,” he said of aches and pains. “If you rest and maybe ice (the sore area) and do some basic things for 72 hours ... it should settle down.”
When dealing with pain brought on by physical activity, Ohman recommends the RICE method – rest, ice, compres-sion and elevation. Icing an afflicted area helps to decrease inflammation while heat is good for stiffness and increasing blood flow.
PreventionWhile some may feel the urge to get
fit fast, Williams said avoiding strained muscles, general soreness and long-last-ing damages means cautiously determin-ing one’s limits and gradually building from there.
“The main thing is just to recognize what is a reasonable amount of train-ing,” he said. “Each week, give your body
a little bit of time to recover... Don’t worry about being too slow. Just pick something and start it, and don’t be afraid to go slow.”
Williams said switching exercises is also helpful, such as working on legs one time and arms the next.
“That’s the good thing about triath-lons,” he said, “there’s always something you can do.”
Collins recommended increasing ac-tivity gradually to avoid problems.
Pain – from page 30
Photo courtesy of THINKSTOCK®A light warm-up before a workout like jogging or using a stationary bicycle will warm the body through
increased blood flow and keep muscles from cooling and tightening, which can help prevent strain.
“A lot of people will describe pulling a muscle like a cramp that doesn’t go away. If you feel an immediate pull or a strain in a muscle, that’s when you need to stop an activity.”
Tracy Collinshead athletic trainer at Lewis-Clark State College
Winter 2011 33
“If you’re starting a new exercise program, the first advice is to make sure your fitness program is cleared by your medical physician,” Collins said. “Be smart about what you’re doing and how often you’re doing it.”
Stretching before a workout has long been encouraged.
“What (stud-ies) are finding is stretching after your activity is actually more ben-eficial,” she said.
Ohman said a light warm-up before a workout like jogging or using a stationary bicycle will warm the body through increased blood flow and keep muscles from cooling and tightening, which can help prevent strain.
Like Collins, Ohman said workouts should be followed by stretching, as well, and even more after strenuous exercise.
He added people should alternate the intensity of their workouts.
“It’s a good thing to follow a heavy workout with a lighter workout the next time,” said Ohman. “If you try to hit two or three strenuous workouts in a row, it’s going to be too much and your body is going to start to break down.”
He said the no-pain-no-gain philosophy is a dangerous one: “Really, what’s happening some-times is that (muscle) tissue’s
breaking down.”Williams said he’s using this winter
to workout at a more leisurely pace. He is signed up for a September Ironman competition in Wisconsin.
He doesn’t plan on winning, he said, just reaching a healthy goal.
“I figure out about what I can do. I know about how my times are going to
“If you try to hit two or three strenuous workouts in a row, it’s going to be too much and your body is going to start to break down.”
Larry Ohmanphysical therapist and owner of the
Institute of Physical Therapy in Lewiston
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34 Balance
1) Do an exercise almost everyday that increases your heart rate for at least ten minutes. 45 minutes to an hour six days a week is ideal. Consider using a heart rate monitor. Talk to your doctor about what exercise program would be right for you but everyone should do some exercise at least six days per week.2) Eat a well balanced calorie restricted diet emphasizing whole grains, green leafy vegetables and fruit. Eat the fruit instead of drinking the juice. Eat 2 fi sh meals per week.3) Always use your seat belt. Don’t drive tired. Avoid distractions like cell phones while driving.4) Vaccines are safe and have saved millions of lives. Get infl uenza, pneumonia, zoster and other vaccines as recommended by your doctor. Wash your hands or use hand sanitizer after contact with other people such as shaking hands. Wash uncooked fruits and vegetables. Make sure ground meats are well cooked throughout. 5) If meat, bread, pills and the like ever stick or stop after you swallow consult your doctor. If you have heartburn or indigestion more then once per week or use medication ever day to control your heartburn, talk to your doctor about checking for risk of esophageal cancer. If you suddenly develop “indigestion” or chest pressure it may be your heart: CALL 911!
6) Get a colonoscopy at the age of fi fty or earlier if there is history of colon cancer or colon polyps in your family. Colon cancer is a completely prevent-able cancer that causes tens of thousands of deaths every year. A colonoscopy totally eliminates the risk of colon cancer, with rare exceptions.7) Red blood with bowel movements often is bleeding from a tumor of the colon! Talk with your doctor about any blood associated with bowel movements, urination or coughing.8) Work with your doctor to strictly control any elevation in blood pressure, blood sugar, LDL cholesterol, triglycerides and body weight.9) Work with your doctor to detect cancers early. Get a mammogram or a prostate check at the recommended times. Avoid exposure to the sun; wear a hat and use at least 30 sunblock if you must be in the sun. Never use tanning booths. Have any mole or sore on the skin that has changed or does not go away checked by your doctor. 10) If you smoke or use tobacco products, STOP!! Talk to your primary care doctor about help in stopping smoking now!11) If you drink alcohol, do so in moderation. Don’t drink every day and never average more then 2 drinks per day. Perhaps red wine is the healthiest of alcoholic beverages.12) If you take medications always either know what your medications are and why you take them or carry a list with you. Make sure all your doctors and pharmacist know what you take and check for interaction; this includes supplements and over the counter medications. Take your medication as prescribed. Discuss any change you want to make with your doctor. Ad sponsored by Lewis Clark Gastroenterology, PLLC
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