Winter 2015 1

The health magazine forBody, Mind & Motivation

Published quarterly by the Lewiston Tribuneand the Moscow-Pullman Daily News

BalanceVolume 6 – Issue 4 – Winter 2015

TRACKINGFITNESS‘Wearables’ monitor everything from heart rate to steps taken

LESS IS MOREDo as little as possible when snow shoveling

‘FIT PICKS’Vending machine operators � nd market in healthy options

DITCHING CHEMICAL-BASED ITEMS?Natural cleaning products expected to remain popular alternative

The Samsung Gear Fit is one of two � tness trackers sold at Inland Cellular. Retailing at $199, the Gear Fit pairs with Samsung

smartphones to o� er real-time � tness information, noti� cations and reminders.

KAITLIN MORONEY PHOTO

�  Balance

Winter 2015 �

Multispecialty CareFrom A to You.

Expanding for You

A P P O I N T M E N T SLewiston (208) 746-1383

Clarkston (509) 254-2730val leymedica lcenter.com

Featuring 17 specialties, including our brand new urology department.

For all of you that live here, it’s more than just a place, it’s a state of mind. We work hard, play hard and love our fishing, our hunting, our farmer’s markets, our baseball. You demand more of your bodies and of your health care. And we say that you deserve it. We’re proud to be your health care clinic.

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Urology

4 Balance

Contents Balance – volume 6, issue 4 – Winter 2015

15

ALSO | SAVING LIVES 11 | SKIN & LIP CARE 14 | SEALING TEETH 18

Allen, Dr. Richard ..................................21Alternative Nursing Services .................22Bishop Place ...............................................14Community Health Association Spokane ...23Compassionate Care, Inc. ......................20Electrolysis - Permanent Hair Removal ..15Elm View Chiropractic .............................9

Garges, Lawrence M., M.D. ...................19Huckleberrys at Rosauers .......................9Leavitt DMD, Erin ..................................17Maplewood Dental ...............................21Ozeran, Steven, M.D. ............................22Pathologists’ Regional Laboratory ........17

Peak Performance Physical Therapy ......13Regence BlueShield of Idaho ...................5St. Joseph Regional Medical Center .......24Tri-State Memorial Hospital ....................2Valley Medical Center ..............................3Whitman Hospital & Medical Center .....11Whitman Senior Living .........................23

ADVERTISER INDEX

More. Better. Brighter.

SAFETY

DITCHING CHEMICAL-BASED ITEMSNatural cleaning products expected to remain popular alternative

8NUTRITION

‘FIT PICKS’Vending machine operators � nd market in healthy options

12FITNESS

LESS IS MOREDo as little as possible when snow shoveling

6COVER STORY

TRACKING FITNESS‘Wearables’ monitor everything from heart rate to steps taken

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 Sales Leader Sally Imel at simel@lmtribune.com, or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Manager Angela Kay at akay@dnews.com. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at cclohessy@lmtribune.com or Daily News City Editor Murf Raquet at murf@dnews.com.

Winter 2015 5

Conventional wisdom says some things just

don’t mix – that no mat-ter how hard you try to combine them, you can’t succeed. Oil and water is probably the most com-monly cited example of this principle. In the health care world, it’s long been accept-ed that you can’t mix or si-multaneously achieve cost savings and quality-of-care improvement. Yet, a first-of-its-kind partnership in the Lewiston area is show-ing it doesn’t have to be that way.

In early 2014, leaders of Valley Medical Center met

with representatives of Re-gence BlueShield of Idaho to discuss a novel model for health care delivery and payment called Total Cost of Care. Regence’s To-tal Cost of Care program offers combined quality and cost data from a pro-vider group’s patients. The group – in this case, Valley Medical Center – is given a targeted budget, which includes every part of the health care delivery system, not just the physicians’ por-tion of the cost. Once the data is provided, Regence works with the provider group to show ways of of-fering the same quality of care at lower prices. A great

example of this is referring a patient to an imaging cen-ter for an MRI instead of a hospital. Typically, an im-aging center charges much less for the same MRI that the hospital offers. The quality of the care does not change, but the costs to ev-eryone involved are sig-nificantly lowered.

As practice physicians quickly discovered, the simple ordering of an MRI is just one small example of the kind of impact readily accessi-ble data can have on the delivery of care. Valley Medical Center’s Ur-gent Care Center, called Express Care, is open from 7:30 am to 7:30 pm Mon-day through Saturday, and noon to 5 pm Sunday, yet their patients were often be-ing seen in the ER for con-ditions like earaches, which are more appropriately and affordably addressed in a physician office. Sharing this data encouraged the physicians and staff to in-crease communication to their patients about the af-ter-hours services available to them.

Beyond open sharing of cost and quality informa-tion with providers regard-ing site of services, disease management is also a major focus of the Total Cost of Care model. Valley Medi-cal physicians are seeing that when they are pro-vided with the appropriate data, they can reduce un-

necessary medical care and improve health outcomes. And, there is no financial risk to Valley Medical phy-sicians to participate in this program.

While it will take time to measure and fully assess the bottom-line impact of Val-

ley Medical Center’s part-nership with the Total Cost of Care model, practice administrators are very en-couraged with what they’re seeing in the early stages. “Having access to the kind of data Regence is sharing with us through this model has been really helpful for our physicians. It’s already become obvious to all of us that this is a highly valu-able tool that will enable us to deliver better outcomes and higher patient satisfac-tion,” said David Schlactus, CEO of Valley Medical Center. “Honestly, the best part is that Regence is right there with us, committed to helping us find ways to de-crease costs to our patients, while keeping quality high. That’s incredibly rare and far-sighted for an insurance company.”

“The timing for this mod-el couldn’t be any better as consumers are managing more and more of their health care dollars through high-deductible plans and are more frequently ask-ing cost and quality ques-tions of their providers,”

said Scott Kreil-ing, president of Regence BlueShield of Idaho. “Patients expect physi-cians to under-stand the system and help them manage their dollars. That’s exactly what

TCC empowers them to do.”

With 39 Providers in 14 different medical special-ties, Valley Medical Center is the most comprehensive, multi-specialty physician practice between Spokane, Washington, and Boise, Idaho, and has been tak-ing care of the residents in north central Idaho and southeast Washington for over 30 years. The practice participates in Regence BlueShield of Idaho’s Par-ticipating (PAR), Preferred (PPO) and Medicare Ad-vantage PPO provider net-works.

Bucking conventional wisdom

Valley Medical Center’s Lewiston facility.

-This is a paid advertisement

�  Balance

‘Wearable’ technology monitors everything from heart rate to steps taken

By Kaitlin Moroney

W henever a new technology hits the market, people have questions and Josh Pilon at

Inland Cellular said these days, he gets more questions about wearable fitness and exercise trackers than he does about new smartphones.

“We’re expecting to see more of these sold — wearables just in general is kind of a growing market,” said Pilon, an equipment services specialist.

“Wearables” are clothing and accessories that incorporate electronic technologies. Arguably the most popular and consumer-friendly of these exercise and fitness track-

ers are bracelet or watch-like devices that track things such as a person’s heart rate and the number of steps they’ve taken.

Travis Walker, owner of Complete Fit-ness in Lewiston, said he’s been a personal trainer for 13 years and despite what people might think, these kinds of devices haven’t changed what he does a whole lot, although they do help a lot of people keep track of their fitness goals easier and more effi-ciently.

“I think some of them are very useful,” Walker said, although he also still calcu-lates information for his clients.

What each fitness tracker does depends on the brand. Some track calories, steps and heart rate or map out running routes. Others have interfaces that issue reminders and notifications.

Walker said he recommends exercise trackers to some of his clients, especially competitive athletes.

Buy a Fitness trackerWhether you are looking to just try one out, or dish out a lot of dough for the best in the industry, here is a basic guide to get you started on buying a fitness/exercise tracker.

Price range: $0-$99Fitness trackers in this price range stick to the basics: tracking steps taken, calories burned, sleep quality and distance traveled. They don’t have any fancy screens and are designed to be unobtrusive. Some can be worn 24/7 while others can’t.

Featured tracker: The Misfit Flash is an entry-level fitness wristband that has all the features mentioned above, plus it’s also wa-terproof and doesn’t require charging.Price: $49Where available: Walmart or via online retailers.

Price range: $100-$149Mid-range trackers are among the more popular with basic fitness enthusiasts. They offer more features than the lower range trackers but are still more simple in design and usability. Some of them even learn your habits over time for a more customized exer-cise experience. Featured tracker: Jawbone UP24Offering similar features as lower-range trackers, this one is also paired with a killer smartphone app that makes it potentially worthwhile for users who value intuitive user-friendly technology. It has a slim, simple display-less design that appeals to anyone

wanting something more low-profile. Price: $129Where available: Inland Cellular in Lewiston or via online retailers.

Price range: $150 and higherThis is where things get really fancy with touch-screen displays, voice activation, re-minders and goal notifications either right on your wrist or through a smartphone app.Featured tracker: Pebble SteelMore smartwatch, less basic fitness tracker, Pebble Steel is compatible with both Android and iOS devices. It utilizes the Jawbone or MisFit applications to collect fitness data like steps taken and sleep patterns. It pairs with hundreds of other applications, has a display that can be customized and it’s waterproof. If someone is looking to go big or go home with wearable tech: this is it.Price: $199Where available: Amazon.com

tracking fitness

Kaitlin Moroney photo

Josh Pilon of Inland Cellular

Winter 2015 �

“If they want one it depends on what their training goals are,” Walker said. “And I work with a wide range of kinds of people from elementary all the way up to 70 years old. ... Some of them, ... they need that little push, that little reminder and something to keep an eye on.”

Pilon said Inland Cellular sells two dif-ferent fitness trackers, the Samsung Gear Fit — which has a touch-screen interface and pairs with Samsung smartphones — and the Jawbone UP, which is a simpler bracelet device that sends information to the Web.

Pilon said their sales on the products are

about 50/50, although he said the Samsung Gear Fit is the best “crossover device” he’s seen.

“And by that, I mean the ability to see the fitness band information all incorpo-rated with convenient notifications, text messages, stuff like that,” he said.

He said wearable are still a burgeon-ing market in the early stages of adoption among consumers.

“Since these are newer, people are still trying to feel it out and figure out what to do,” he said.

And for some people, it’s just too much information.

“A lot of (my clients) don’t need all of it,” Walker said. “But the nice thing is you don’t have to use all that information if you don’t want to. You know, you just choose which (data) you want to focus on.”

When it came to recommending a specific exercise tracker, both Pilon and Walker say it depends entirely on the needs of the individual and that really, there’s a tracker for everyone.

“It’s just up to that person and what they’re looking for, what they want, what their needs are,” Walker said. “My thing is I tell people to really do your research, look it up to see what you’re wanting.”

Kaitlin Moroney photo

Travis Walker, personal trainer and owner of Complete Fitness, works with clients who utilize fitness and exercise trackers as a part of their program. He recommends trackers to athletes but said that sometimes, for the average user, they can almost be too much information.

�  Balance

Vending machine operators find market in healthy options

By ELAINE WILLIAMS

E ric Barker barely pauses as he grabs a bag of salted peanuts from the Lewiston Tribune’s break room

vending machine.The paper’s Outdoors editor said he

vacillates between healthy and more deca-dent snacks, but lately he’s been tending toward nutritious options.

Since his blood pressure is fine, the peanuts are a good fit, Barker said. “I figure that’s better than sugar or carbs or whatever is in Cheetos, which I’m sure is not good.”

Barker is among a minority of vending machine users in north central Idaho and southeastern Washington, who are pass-ing on overly sweet and salty foods.

Even though consumers are becoming more aware of “fit picks” such as pretzels and jerky, those choices still linger longer in the machines than candy bars and chips, said Matt Horan, general manager of Ida Vend in Lewiston.

His company provides about 500 vend-ing machines for the Tribune and other work places.

“Everybody always asks for healthy items, but they don’t necessarily vote with their item or their quarters,” Horan said.

In a typical 45-slot vending machine, 25 items generate 80 percent of the sales. Healthy choices are never in the 25 and no machine has experienced a drop in sales of the traditional inventory with the introduction of lower calories or more nutrient-packed alternatives, Horan said.

That hasn’t stopped Ida Vend from try-ing. Its fit picks are marked with brightly colored labels. The definition of “fit pick”

‘Fit picks’

Tribune/barry Kough

Vending machines are full of both healthy and less-than-healthy snacks – your choice.

Winter 2015 �

appears on the machines. They contain less than 35 percent fat and less than 10 percent saturated fat. Less than 35 percent of the weight comes from sugar. Nuts and seeds are excluded from the counts.

What meets that criteria can be surprising. For instance at the Tribune, a trail mix with raisins, M&M-style chocolate candies and peanuts is a fit pick, but a couple types of granola bars aren’t.

Horan wonders a little if some of the resistance involves what people know. Most people have been eating Starbursts and Reese’s peanut butter cups since they were children. They are less likely to have consumed a Fiber One oat and chocolate bar. To combat that, Ida Vend sometimes provides samples.

Out of that experimenting, the company is starting to identify win-ners, Horan said. “It blows me away the amount of almonds we sell. Almonds are

a hit for us.”Like Horan, Austin Cunningham, the

owner of Peeled Vending in Lewiston, has found modifying how people satiate their cravings involves lots of education.

His company provides vending ma-chines filled exclusively with items that are in some way better than their tradi-

tional counterparts.“Nutrition is

where 80 percent of your (fitness) results come from and it’s what usu-ally gets neglected,”

Cunningham said.After he gets permission to be in a

workplace, he starts by making presen-tations at employee meetings to bust myths. Many people believe, for instance, that cooked vegetables lose all their vitamins, when in fact they can get some micro-nutrients through eating baked veggie chips.

People will also tolerate hunger pains instead of having a small, protein-rich snack, which will actually get the body burning calories more efficiently, Cun-ningham said. “They think they should be starving all the time and that’s not necessarily the case.”

He encourages people to make small changes such as substituting a 90-calorie Fiber One lemon bar for a Twix, elimi-nating two-thirds of the calories and gaining fiber.

Or they might select baked Cheetos instead of fried ones, Cunningham said. “You don’t have to be on a diet of peas and air to be healthy. There’s a lot of good options out there.”

As strongly as Cunningham feels about his products, the demand, while building, isn’t huge. His business has 10 locations and is a sideline to his full-time employment as general sales manager of R‘nR RV Center in Lewiston.

“It definitely peaks people’s interest.”

Snack compariSon

Planters salted peanuts, a “fit pick”Calories: 330Fat calories: 260Total fat: 29 grams or 45 percent of the fat one should eat in a day based on a 2,000-calorie diet. Sodium: 190 milligrams or 8 percent of the daily value.Sugar: 2 gramsSatisfies 15 percent or more of the daily requirement for protein, iron, Vitamin E, Thiamin, Niacin, Magnesium, Copper and Manganese.

Twix cookie barsCalories: 250Fat calories: 110Total fat: 12 grams or 18 percent of daily value.Sodium: 100 milligrams or 4 percent of the daily value.Sugars: 24 grams

“Nutrition is where 80 percent of your (fitness) results come from and it’s what usually gets neglected.”

Austin Cunninghamowner of Peeled Vending in Lewiston

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10  Balance

Ditch the sugars, grab the grains

By Ben Handel

A re you having trouble staying awake through that midafternoon meeting? Do you feel sluggish and

lethargic throughout the day even though you have a healthy sleep pattern? Rather than reaching for that candy bar or energy drink, perhaps you should try eating better.

All-day energy doesn’t come from a pill or a concoction in a can. It comes from real food — food packed with nature’s secret stash of natural revitalizers, such as com-plex carbohydrates, proteins and fibers.

“High-fiber whole grains are really important in the morning,” said Michelle Leachman, a personal fitness trainer from Moscow. “They have the capability to release glucose into your bloodstream throughout the day and provide sustained energy. Any whole-grain cereal is great for that, as are any types of granola with whole grains.”

Eggs are an easy, no-frills food to include in breakfast as well. The yolks in particular are packed with useful nutrients.

“Egg yolks are naturally rich in vitamin B and vitamin D, and vitamin B converts food into energy,” Leachman said. “Plus, they’re one of the best sources of protein, which is important for recovery if you go to the gym or for any kind of muscle recovery. And it doesn’t have to be just egg yolks — eggs in general are good for you.”

Another common ingredient most people already have in their kitchen that can help with energy is coffee. A hearty cup of joe can go a long way, as coffee contains

nutrients such as riboflavin (vitamin B-2), pantothenic acid (vitamin -5) and potas-sium. Throw in a bit of milk and you’ll get some vitamin D and calcium.

“As long as you don’t add a ton of half-and-half, sweeteners or sugar, coffee is good for you,” Leachman said. “An 8 ounce cup is great to have pre-ex-ercise. And skim milk or almond milk add some useful nutrients. Just don’t drink the huge 32 ounce coffees and make sure you balance out your coffee by drinking at least 12 ounces of water.”

Of course, it’s good to get some fruits and veg-etables as well.

“If you want fruits or vegetables, bananas are great,” Leachman said. “Two bananas will usually provide a person with enough energy for 90 minutes of intense activity. People can also increase their energy level by increasing the amount of iron in their diets, so the leafy green foods like spinach or broccoli are really good for that.”

If bananas are too boring, or if your taste in vegetables isn’t similar to Popeye’s, try an orange.

“Many of us have fond memories of eat-ing oranges that Mom supplied us during halftime of a soccer of flag football game when we were kids,” said James Cramer, a produce worker in Lewiston. “As usual, Mom knew best. Oranges not only have a ton of vitamin C, but the citrus-rich fruit rations out energy rather than supplying a quick burst.”

Eating right can provide more energy

Winter 2015 11

Local fire officials shed some light on what to do during emergencies

By Anthony Kuipers

I f a friend or loved one’s life is threatened, due to injury or illness, the best advice is to call 911 immediately.

But there are a number of steps that can be taken while waiting for the ambulance that could potentially save that person’s life.

Getting trained in performing CPR and ad-ministering first aid is first on that list, Pullman Assistant Fire Chief Ryan Scharnhorst said. He urges people to call their local government to find out when and where CPR classes are available.

Typically, hospitals and the American Red Cross provide classes, as well as the universities and colleges in the area, Lewiston Fire Depart-ment Battalion Chief David Chenault said.

These classes also train people how to use automated external defibrillators, which can re-vive someone dying of cardiac arrest. Chenault and Scharnhorst said people should not be afraid to use them if they’re not trained, since the devices, which are becoming more com-mon in buildings, provide easy-to-understand instructions to the user.

“It tells you exactly what to do,” Scharnhorst said.

After 911 is called, Chenault said CPR should be performed if the person has a dead pulse and is no longer breathing.

He also said it’s important to act quickly if someone is showing signs of a serious ailment, like a heart attack. If someone is experiencing a heart attack, they will likely have chest pain, shortness of breath or abnormal sweating, he said.

“If you’re sitting in a chair and all of a sud-den you’re sweating profusely, that’s something to be worried about,” Chenault said.

Scharnhorst said some people will also experience sudden fatigue or weakness on their

Tips on saving a lifeleft side or pain in their jaw and neck.

He said people should try to keep the per-son calm and provide them aspirin, if available, and then call 911 and wait for the ambulance rather than taking the victim to the hospital.

“You don’t want to be driving under a stressful condition,” Scharnhorst said.

Driving can be especially dangerous in the winter, and Scharnhorst and Chenault both have tips on how to help someone who’s been in an accident.

Scharnhorst said it’s important to keep the victim warm, and he advises people keep blan-kets in their car for such a situation. He also recommends to keep the victim conscious and talking, and to try to stop any bleeding.

To do this, Scharnhorst said, apply direct pressure to the wound, elevate the injury above the heart, if possible, and wrap it until the bleeding stops.

Chenault said it’s important, however, to

avoid becoming a victim of another accident while on the roadway.

“Do not do anything that puts you in harm’s way,” he said.

That same logic applies if someone is drowning. If someone is calling for help, hav-ing trouble keeping their head above water or floating face down, they are possibly drowning. Someone who is not trained can easily become a victim themselves while trying to rescue that person. Scharnhorst said statistics show that the majority of would-be rescuers become a victim and die as well in those scenarios.

This is especially true if someone falls through the ice on a frozen lake. He said avoid going out on the lake and instead try to throw a rope at the victim to pull them out.

Scharnhorst and Chenault recommend people seek training at a local aquatics center to prepare to respond to a drowning.

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12  Balance

Experts say to warm up and do as little lifting as possible

By William l. Spence

I daho and Washington avoided the massive winter storms that hit the Great Lakes region earlier this year,

but even the small amount of snow that’s fallen so far can cause back injuries if improper shoveling techniques are used.

Experts recommend warming up thoroughly before tackling the chore, and then doing as little lifting as possible.

“You want to do more pushing, like a snow plow, versus lifting,” said Sean Knight, a physical therapist with ProFor-mance Physical Therapy at Pullman. “You should do as much (shoveling) as you can early. Don’t let the snow build up.”

Most injuries he’s seen this winter have more to do with slippery conditions than with removing snow, Knight said, but shoveling can be as strenuous as running or a hard gym workout. Consequently, warming up before jumping in is critical, particularly if the snow is heavy and wet.

The Idaho State University Department of Public Safety, for example, noted that shoveling heavy snow can take as much energy as running 9 mph.

“If you’re over 40, sedentary, smoke, have elevated blood pressure, are over-weight and/or have a heart condition, play it safe and get someone else to do the shoveling,” according to the ISU depart-ment.

Knight said proper footwear is also important, as it helps people avoid slip-ping or twisting their bodies into a bad

position.If you do have to lift the snow to get it

out of the way, he said, place one hand as close to the shovel blade as is comfortable and lift with your legs, as you would with any heavy weight.

Keeping your shoulders and hips aligned with the shovel is also important, so you aren’t twisting and tossing the snow to the side.

Other safety tips include:l Pace yourself, and take a break if you are

out of breath.l Consider buying a lighter plastic shovel

or one with a smaller blade, to reduce weight.

l Shoveling a small amount of snow more frequently is less strenuous than trying to move a large pile at once.

When shoveling snow,

less is more Shoveling the sidewalk properly is an art form, done in smaller

doses and not all at once.ap

Winter 2015 13

Tips and tricks to stay active and healthy during the winter

By Samantha malott

O nce the temperatures begin to drop and the ground is covered with snow, the idea of going for a run

may seem crazy to many people.Fortunately, though, there are plenty of

ways to stay active and healthy, even once winter is in full swing.

From at-home workouts to indoor fitness classes to embracing winter-specific activities, there are countless options to keep up with a regular workout routine.

Maren Barnett, a personal trainer at the North Idaho Athletic Club in Moscow, said the many benefits of staying healthy, especially during the winter, make it worth it.

“People say (working out) takes a lot of energy, but it also gives you a lot of energy and releases endorphins which kind of help with the winter blues that people get,” Barnett said.

For those who tend to get down during the winter months, the chemicals released during a workout can help, she said.

And, of course, the benefits of staying fit can help with the large amounts of holiday treats and meals.

“People always complain about those extra holiday pounds,” Barnett said. “The holidays are so hard because you get treats all the time.”

Cookies and treats are fine in moderation, but it’s a good idea to take the extras to work or share with friends, she said.

“One big thing with holidays and winter eating is watching portion sizes and trying to fit in exercise,” said Chelsey Woods, a regis-tered dietician for Washington State Univer-sity Dining Services.

Woods said to make sure half of your plate is fruit and vegetables, a quarter grains and a

quarter protein.“It’s about enjoying what you want dur-

ing the holiday season, but being con-cerned with moderation,” she said.

Remembering to drink plenty of water is also important. Barnett said people tend to forget to drink enough water because it isn’t as hot out. Water provides energy, hydration and can help the immune system to fight off the winter colds and flus.

The ideal water intake is about eight, 8-ounce glasses a day, Woods said.

“We are maybe not quite as mindful of it,” she said.

When it comes to physical activity, how-ever, Barnett said the most important thing is to just get moving.

“Any movement you can do helps,” Woods said.

As a mother of four, Woods said, “we try to look for a bunch of different family ori-ented things to do,” she said, and whether it is downhill or cross-country skiing or ice skating, there are plenty of winter-specific activities.

Going out in the cold, however, does take some extra preparation.

The proper cold-weather workout cloth-ing mostly depends on the activity and an

individual’s body temperature.“If it’s dry and cold, get out there, just

bundle up,” she said. “The worst type of weather is when it’s cold and rainy.”

Layers are the key, she said. Wearing lay-ers will allow the individual to take some off if they get too hot running or put more on if the temperature drops.

It’s important to not let the body get too cold or overheat during physical activities.

Indoor activities may be an easier choice when it comes to the winter and early spring seasons.

“Being a member of a gym provides a lot of different opportunities,” Barnett said. “Utilize the winter to try something new like a spinning class or weight lifting.”

If a gym membership isn’t an option, at-home workouts are always better than nothing.

“There are always great videos that seem to work for people,” she said. “More than anything it is making the time. It’s darker in the morning so it’s harder to get up.”

Having a plan for the week, a goal to work toward or a workout buddy can help, she said.

“You can’t just wake up and hope it gets done,” she said.

Staying healthy despite snow, holiday treats

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14  Balance

Different products designed to address different needs

By RALPH BARTHOLDT

C old wind, rain, snow and ice, alone or in concert, are the bane of healthy skin.

In winter, skin has to adjust to the extremes: Cold temperatures and dry condi-tions outside and dry heat inside.

And consumers have two choices, they can purchase over-the-counter remedies, or employ professional skin care to keep their complexions bright and lips uncracked.

“What we do is a little bit more involved than just applying a moisturizer to your skin,” said Tammy Johnson of Ultima Medical Spa in Lewiston.

Over-the-counter skin products seal in moisture and prevent moisture loss. Wax balms work by building a moisture barrier to the elements. Adding moisture enhancers, gives the skin a double whammy to ward off dryness, cracking and potentially pain.

Retailers know that normal winter condi-tions can damage skin, sap moisture and cause chapping, dryness and discomfort.

Beating the cold-weather skin cycle for

some can be as easy as choosing the right lip balm, and malls and megastores have plenty of products to choose from.

At Ultima, clients get skin treatments that pinpoint their skin types.

Dry or oily skin, acne, Rosacea-prone skin are each treated differently.

Humectants contain products such as glyc-erin to attract water, Johnson said.

“That keeps water in the skin,” she said. “It helps keep skin moisturized.”

Emollients are heavier creams that use oils to target dry or flaky skin.

Retail products usually target the top of the skin, preventing moisture loss. Professional products are developed to work deeper, to moisture layers of skin.

When buying over-the-counter products, consumers should stay away from additives and focus on products with the fewest, most natural ingredients, she said.

“Look for products with Vitamin E and amino acids,” she said.

In winter, she recommends staying away from exfoliates and scrubs.

“You have two extremes in winter, outdoor and indoor,” she said. “Look for gentle prod-ucts with gentle ingredients.”

Winter provides challenges for skin and lip care

Tribune/barry Kough

Numerous products, both over-the-counter and specialty offerings, are designed to address skin and lip care, especially during the harsh winter months.

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Winter 2015 15

Natural cleaning products expected to remain a popular alternative

By Terri HarBer

P eople concerned about potential health effects that come from using chemical-based cleaning products

have been trying different things to de-crease their exposure.

“Most people are sensitive now, so these products are in high demand,” said Kei-rstyn Johnson, store manager and buyer for Vig’s Health Food in Lewiston.

Vig’s sells a variety of natural cleaning products, such as Mrs. Meyers items and Dr. Bronner’s Magic Soaps, and consis-tently hears from customers seeking items for their own solutions to various chores around their homes.

Allergies and skin problems — espe-cially dryness or dermatitis — are frequent complaints people describe when they come to the store seeking some type of relief.

“I don’t think the need for such natural products is going away soon,” Johnson said.

People wanting to make their own soaps can start off with lye from Tri-State Outfitters and search for recipes and other ingredients online, for example.

Making soap has become more common these days, but the process requires its own

safety precautions, said Norka E. Paden, a toxicologist and public health assessor with Idaho’s Bureau of Community and Environ-mental Health.

“Toxic fumes are very harmful,” she said.One important step people often forget

to take when using common household products — even some natural items — is simply reading the label and following the directions, she said. That information helps people use such items with a higher degree of safety, Paden said.

“And always remember to wash your hands after use,” she added.

Mark McGahan, Gritman Medical Center’s emergency department director at Moscow, said many cleaning products produced today aren’t as dangerous as those on the market 20 to 25 years ago. This is partially why the number of people who end up in emergency rooms to receive care after improper use of household items has dropped off, he said.

Nonetheless, people should continue to be mindful and follow the directions provided with these items, including the often ignored warning that one should wear protective clothing and eyewear, McGahan said.

Sometimes people mix items that are dangerous together, such as ammonia and bleach, or retrieve an older product and forget to take those commensurate safety measures because a label has faded and become hard to read, he added.

Other precautions one should take when using chemicals for cleaning:l Make sure the area is well ventilated with

a fan or open windowl Store cleaning products in a safe place

where children cannot reach theml Keep cleaning products in their original

containersl Do not mix cleaning products with one

another — especially dangerous is mix-ing bleach and ammonia, which creates toxic gases called chloramines. Exposure to chloramine gases can cause coughing, shortness of breath, chest pain, pneumo-nia and fluid in the lungs

l Clearly mark hazardous cleaners

Paden refers people to this basic list from the U.S. Department of Health and Human Services of common items found in most kitchens that would allow one to reduce overall exposure to chemicals. Some of each item’s best household uses are included: l Vinegar removes mildew and greasel Lemon juice can work well as a stain

remover, glass cleaner and deodorizer l Baking soda mixed with water works well

as an all-purpose cleanerl Olive oil works well as a furniture polish

Paden said HHS also has a searchable online database with information about the health and safety of a variety of household products at householdproducts.nlm.nih.gov.

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16  Balance

Mention the Mount Misery Relay around a group of Lewiston-Clarkston Valley runners and something strange usually happens among a group of people who are as easy going as they are tough.

First there’s the expression of, “You have no idea what you’re getting yourself into.” If they have completed the race, that is often followed by an adamant, “I would never do it again.”

I witnessed that unnerving reaction a lot this year as my running partners and I formed a team for the race. We knew it was 56.5 miles, stretching from Asotin to Troy, Ore., mostly on gravel roads, where the distance you’re capable of on pavement is cut about in half.

We also knew about the elevation change of more than 6,000 feet, which meant that since we don’t live in Denver, we’d be gulping for oxygen for a good portion of the day. Since it happened the

Fourth of July 4 weekend, it would likely be hot. Plus we could literally be followed by bears, cougars or snakes.

But the chance to test our physical limits and make new friends in a pristine forest so remote most people never see it, proved too tempting to pass.

My two running partners, Christina Kaufman, Jen Kaufman and I were in. We added the stairs at Beachview Park in Clarkston and Bryden Canyon to our routine.

We recruited people to join us and kept losing them until Mandy Lea Casey and Amber Ellis-Worlie joined our team. Two weeks before the race, we still had an open spot. We were debating if we wanted to try it with five.

That’s when I got a call from Amy Kaucic in Moscow, courtesy of the runners’ grapevine. She had just participated in the 50-mile Rainier to Rus-ton race in western Washington and was looking for a Mount Misery team. She didn’t flinch when I told her how slow we might be.

Once we had a quorum, it was a matter of final-izing logistics. Jen Kaufman’s husband, Joe, agreed to be our driver for the pickup truck that would

carry runners when they were not on the course.We made a list of what we needed, something

critical since there are no aid stations on the route. Then we picked an order of runners to follow throughout the day, with each person running as much or as little as they wanted when it was their turn. We also decided we would do the early start at 6 a.m., with the one runner who was going solo, instead of waiting for the official start at 8 a.m.

We didn’t know it, but we had done everything pretty much right. Our team dynamic was amaz-ing. We treated each other with kindness and didn’t get grumpy even though we were hot, smelly and dusty.

Every runner took their turn, but then Jen Kaufman twisted her ankle. At that point, we thought we were done. We were pretty sure she needed immediate medical care. The injury turned out not to be as severe as it seemed and she jumped back into the rotation.

We swapped stories as we rode, talking about races we had completed, ones we wanted to do and learning more about each others’ families. The run-ning itself was the hardest I’ve ever done.

I got a little scared once. I spotted a canopy in

Finding runners’ joy in the Misery

AMy KAucicMoscowMount Misery miles: 12.5Occupation: University of Idaho studentRunning in 2014 after Mount Misery: Numerous events including the 18-mile Chilco Pass Trail near Silverwood and a half marathon trail run at Hells Gate State Park just outside Lewiston.

MAndy cAsey, 29Clarkston Mount Misery miles: 9.1 Occupation: Registered nurseRunning in 2014 after Mount Misery: Port-land marathon, three to four half marathons and other shorter races.

AMber ellis-WOrlieClarkston Mount Misery miles: 9.4Occupation: Registered nurseRunning in 2014 after Mount Misery: At least three half marathons, including the Lewis-Clark Half Marathon in Clarkston and many 5 kilometer races.

christinA KAuFMAn, 29LewistonMount Misery miles: 10.6Occupation: Farmer and stay-at-home MomRunning in 2014 after Mount Misery: Contin-ued to train, aiming for a half marathon at a future date.

Jen KAuFMAn, 33ClarkstonMount Misery miles: 8.7Occupation: Nurse practitioner and farmerRunning in 2014 after Mount Misery: Contin-ued to train, aiming for a half marathon at a future date.

elAine WilliAMs, 45LewistonMount Misery Miles: 11.1Occupation: ReporterRunning in 2014 after Mount Misery: Contin-ued to train, aiming for a half marathon at a future date.

MOMs On the run

Co m m en ta ry

Elaine Williams

Winter 2015 17

the distance and as I got closer, noticed people in camouflage. Our support vehicle was nowhere in site. The group, it turns out, were paint ball enthusi-asts, who like us, were taking advantage of the long weekend to pursue their hobby.

Almost every stretch was special in some way. The most thrilling was the section at the highest elevation where we turned the corner and started heading down toward Troy.

I felt my strength ebbing in some of the latter legs in a place called Grouse Flats, which, FYI, is not flat. Just before we hit Troy, we all got out of the truck so we could run into town together. We were greeted by cold beer, medals and cookies, as well as some cheers from people in Troy for the town’s Independence Day celebration.

A dip in the Grande Ronde River followed. It was one of the best days of a super-fun summer, literally a mountain-top experience in every sense of the expression.

Yet, I get why people don’t want to do it twice. By the time we reached the finish line, everything we were eating tasted like dirt. Dust and sweat had formed a second skin on all of us.

All that said, I wouldn’t rule out a similar race through different terrain.

Jen Kaufman finishes a leg of the Mount Misery Relay as Mandy Lea Casey prepares to run. The women were doing an early section of the race along Asotin Creek.

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18  Balance

Dentists continue to recommend preventive treatment

By ERIC BARKER

S ealing the surface of teeth to ward off decay has been around for decades and is still looked upon as an effective

preventive health procedure.But dentists say it’s best when targeted

toward certain types of patients like children or those with deep pits and fissures on the horizontal surface of their teeth.

“It’s not a new thing. It’s not new at all,” said Gary Nelson, assistant professor of pediatric dentistry with the Oregon Health and Science University at Portland, Ore. “Sealing teeth has been around a long time. The technique has changed a little bit but not much. It’s a nice noninvasive way to help prevent decay on children’s teeth.”

He said it’s particularly effective on children at two times during their lives: when they get their first permanent molars, known as six-year molars, and when they get their second set of molars, known as 12-year molars.

“It’s used to protect the biting surfaces where food and bacteria get caught and decay starts because you get a combination of bacteria and food.”

He said adults tend to suffer from other dental problems like gum disease, so sealing might not be the best option for them. But there is no downside to having it done.

“The risk standpoint is very low and the benefit — there’s a lot of benefit to it. It’s one of those things that is well supported from a public health standpoint.”

Dentist John J. Johnson of Lewiston said it’s especially effective on people who have teeth with pronounced crevices.

“Some people have really deep pits and grooves in their teeth,” he said. “Those are good candidates. Once in a while (patients) have shallow pits, usually I opt not to seal those.”

At his office, sealing usually runs $35 to $40 and because it’s a preventive procedure, he said it’s often covered in part or in whole by dental insurance. In contrast, the cost to fill one cavity is about $140.

Nelson said another reason it’s a good bet for children is it’s a simple procedure that is much less likely to produce fear or even uncomfortable squirming. There is no drilling involved and no need to use novocaine or other pain killers. Instead the teeth are cleaned, a mild acid is applied to create a bondable surface and sealant is applied.

“It’s more affordable than a filling and it’s much more acceptable to children,” Nelson said. Some people worry that sealants can trap active decay and mask the problem as it

progresses. Johnson said he opts not to use it if decay is present.

“I think it’s kind of old-school thinking that you can actually seal over the top of really shal-low decay but I have never bought into that,” he said. “I just don’t think it’s a good idea to place a sealant over known decay.”

Nelson said if there is no decay at the time a sealant is applied, it won’t develop. Although it’s impossible to clean teeth enough prior to the procedure to guarantee all bacteria has been removed, he said the bacteria is essentially starved of oxygen following the procedure.

“The bacteria is not going to progress,” he said. “You have created an anaerobic environ-ment so those same bacteria are not going to be active in those sites.”

Sealing out decay

North CaroliNa Dept. of health aND humaN ServiCeS

Sealant is applied to the surface of molars to prevent decay in the pits and fissures on the surface of the tooth.

Winter 2015 19

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Teeth are first cleaned and dried and then a mild acid is applied to create a bondable surface before a sealant is applied. The procedure helps prevent tooth decay.

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20  Balance

How to navigate the anti-aging aisle

By Shanon Quinn

W hen choosing anti-aging products, what’s inside the bottle is a lot more important than the brand name on

the outside — or the inflated price tag that goes with it — said Krysta Azzollini, an esthetician with North Idaho Dermatology’s Moscow office.

“It depends more on ingredients,” Azzollini said.

And even packaging that boasts the inclusion of “buzzword” ingredients, like retinol, which can be an affective wrinkle fighter, rarely contain much.

“They can only put a small amount of those ingredients in the product because they don’t

know whether people will use the product as directed,” she said.

For instance, consumers may use a product twice as often as directed to increase or quicken visible results, but doing so can cause more harm than good.

In short, paying top dollar likely won’t im-prove “the look and feel of your skin” any more than picking something out of a bargain bin, she said.

As in grocery shopping, reading labels is a consumer’s best bet, and just like those on food packaging, the more miniscule the dosage the further down on the ingredient list an active ingredient appears.

“Because these over-the-counter — nonpre-scription — wrinkle creams aren’t classified as drugs, they’re not required to undergo scientific research to prove their effectiveness,” according to a recent Mayo Clinic post on skin care.

For those seeking a dramatic difference, visiting a dermatologist is often the best option, as their offices often provide a cosmetic counter with prescription-strength ingredients.

But for consumers looking to achieve slight to modest improvement in skin tone and texture even the lowest priced product can make a dif-ference if it contains proven ingredients like the following, which are recommended by the Mayo Clinic:l Retinol — A vitamin A compound, Retinol,

was the first antioxidant used widely in over the counter anti-aging creams. Antioxidants are substances that neutralize unstable oxygen molecules that break down skin cells.

l Vitamin C — A potent antioxidant that may help protect skin from sun damage. Vitamin C products must be stored out of sunlight to maintain effectiveness.

l Alpha, beta and poly hydroxy acids — These are exfoliants — substances which remove dead skin cells to reveal newer cell beneath.

l Coenzyme Q10 — An antioxidant and natu-rally occurring enzyme that is created in the body’s cells to promote and maintain healthy cells and cell growth.

l Green, black and oolong tea extracts — these antioxidants also contain anti-inflammatory compounds.

l Grape seed extract — An antioxidant and anti-inflammatory substance that also promotes wound healing.

l Niacinamide — A potent antioxidant related to vitamin B-3, or niacin, which helps reduce water loss and may promote skin elasticity.But nothing is a sure thing, Azzollini said.“Different products work for different

people,” she said.Azzollini recommends that anyone in doubt

of their skin care regimen, whether it be for dry, oily, acne prone or aging skin, should take advan-tage of a free consultation with an esthetician.

“We love to help, and there are so many products to choose from,” she said.

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