Fall 2012 1

The health magazine forBody, Mind & MotivationBody, Mind & MotivationBody, Mind & MotivationBody, Mind & MotivationBody, Mind & Motivation

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

BalanceVolume 4 – Issue 3 – Fall 2012

A LONG, LONG

JOURNEYScott McMurtrey of Pullman goes

the distance as an ultra-marathoner

STEPPING THROUGH STRESSAshiatsu massage uses feet instead of hands

LET THEM EAT CAKEGluten su� erers have growing menu options

WORKING OUT WHERE TO WORK OUTFind a comfortable place before joining

�  Balance

Fall 2012 �

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4 Balance

Contents Balance – volume 4, issue 3 – Fall 2012

COVER STORY

A LONG, LONG JOURNEYScott McMurtrey went from hating running to the elite status of ultra-marathoner

14

NUTRITION

LET THEM EAT CAKE� ose with gluten intolerance have expanded options

14

HEALTH & WELLNESS

STEPPING THROUGH STRESSAshiatsu massage gaining popularity for bene� ts of using feet instead of hands

7

FITNESS

WORKING OUT WHERE TO WORK OUTFind a comfortable place before joining

20

ALSO | STAYING HYDRATED 12 | WORKOUT PLAN 18 | BACK PAIN 24

Fall 2012 �

LOCAL CONTRIBUTORS

More. Better. Brighter.

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 fboard@lmtribune.com, or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Manager Craig Staszkow at cstaszkow@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.

BRANdON MACzDaily News staff writerBrandon Macz covers Latah County 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.

KeRRI SANdAINeLewiston Tribune staff writerKerri covers the southeast corner of Washington for the Tribune. Her favorite activities are tennis, running marathons and chasing news stories.

BRAd w. gARyLewiston Tribune staff writerBrad is the assistant city editor for the Lewiston Tribune. A new recipe junkie and constant watcher of calories, he enjoys a daily walk with his dogs and routine jaunts into the wilds of the Lewiston-Clarkston Valley.

KevIN gABOURyLewiston Tribune staff writerOregon native Kevin Gaboury covers education for the Tribune. He’s currently in a slump, but hopes to get back into a workout routine soon.

KeLCIe MOSeLeyDaily News staff writerKelcie Moseley is the Washington education reporter at the Moscow-Pullman Daily News. She lives in Moscow and is currently on a journey to fitness herself.

COdy BLOOMSBURgLewiston Tribune staff writerCody covers weekend news and writes a weekly column “Street Beef.” He maintains his fitness with an aggressive regiment of freestyle napping, amateur gluttony and occasionally lifting weights, and light cardio in a pinch.

A Full Life Agency ................................................................... 29Allen, Dr. Richard ................................................................... 19Alm, Dr. Ronald ..................................................................... 11Bishop Place ............................................................................. 9Bluesky Dentistry ................................................................... 27Clarkston Denturist Clinic...................................................... 23Clearview Eye Clinic ............................................................... 30Clearwater Medical ................................................................ 25Electrolysis--Permanent Hair Removal .................................. 28Elm View Chiropractic ........................................................... 13Garges, Lawrence M., M.D. ...................................................... 6Gritman Medical Center ......................................................... 32Henderson DDS, Robin ............................................................ 9Huckleberrys at Rosauers ....................................................... 23Leavitt DMD, Erin .................................................................. 21Lewis Clark Gastroenterology/Endoscopy ................................ 6Maplewood Dental ................................................................. 29Moscow Medical ..................................................................... 27Moscow Yoga Center ............................................................... 27North Idaho Athlectic Club..................................................... 17Ozeran, Steven, M.D. ............................................................. 23Pathologists’ Regional Laboratory .......................................... 19Public Consulting Group ........................................................ 30Pullman Regional Hospital ....................................................... 8Russfit.com ............................................................................. 17Schweitzer Engineering Labrotories ....................................13,25St. Joseph Regional Medical Center ........................................ 31Tri-State Memorial Hospital ..................................................... 2Valley Medical .......................................................................... 3Vig’s Produce .......................................................................... 11Wedgewood Terrace ................................................................ 15Whitman Hospital & Medical Center ..................................... 21

AdveRTISeR INdeX

eSTeLLe gwINNDaily News staff writerEstelle is the Idaho education reporter for the Moscow-Pullman Daily News. She maintains a healthy, vegetarian diet and enjoys going for evening jogs and bike rides.

MeRedITH MeTSKeRDaily News staff writerMeredith Metsker is the News Clerk and a freelance reporter for the Moscow-Pullman Daily News. She lives in Moscow, attends the University of Idaho, and enjoys exercising outdoors.

eLIzABeTH RUddDaily News staff writerElizabeth is the business editor for the Moscow-Pullman Daily News, as well as page designer and copy editor. She lives in Moscow and enjoys running and biking along the Palouse.

�  Balance

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6) Get a colonoscopy at the age of fty or earlier if there is history of colon cancer or colon polyps in your family. Colon cancer is a completely pre-ventable 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 healthi-est 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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Fall 2012 �

Ashiatsu massage gaining popularity for benefits of using feet instead of hands

By Kelcie Moseley

M assage can be viewed as a dance, whether it’s performed with palms, elbows, fingers or

wrists. But one method is truly more like a dance than the others — because it is performed with the feet.

Ashiatsu, which means foot pressure, involves massaging a client with the feet while standing and holding onto a ceiling bar for balance. Ruthie Piper Hardee, who founded the Ashiatsu Oriental Bar Therapy apparatus and organization, learned about different “healing rituals” that used the feet while traveling abroad with her parents in ar-eas of Africa, India and the Philippines.

Hardee started the organization in the late ’90s, and said it has since grown to 5,000 graduates nationwide, with 11 instructors and 13 training facilities. She said the world of barefoot massage is “exploding.”

“We’re extending the careers of thou-sands of therapists because we literally don’t use our hands,” Hardee said.

Prospective graduates spend three days at a training facility learning how to use their feet to massage “until it becomes a part of your body,” Hardee said.

There are two graduates of the pro-gram in this area, but one isn’t practic-ing it currently. The other, Mary Butler of Lewiston, said she does it when it is

Stepping through stress

Ashiatsu is a unique form of massage that is becoming more popular.

DAILY NEWS/GEoff CrImmINS ILLuStrAtIoN

MAssAGe – see page 8

�  Balance

requested, but doesn’t have the bars in her studio and uses a friend’s facility. She also refers clients she can’t see to another practitioner.

Angela Updike, a massage therapist in Clark Fork, Idaho, graduated from the program five years ago and performs about 10 ashiatsu massages per week. She said her own experience as a client inspired her to learn how to do it.

“I had an ashiatsu massage and I was shocked by how much blood flow I got, it was amazing,” Updike said. “The body just really relaxes and melts into it and there’s so much circulation that you feel pretty tremendous afterwards.”

Updike also mentioned the benefits physiologically for the therapist, not only because feet are used instead of hands, but for the stance as well.

“You have to be in good shape to do it, but to me it’s a more natural align-ment for my body as a practitioner than it is to be hunched over a table, so it ac-tually feels better to your body,” she said.

Updike said many of her clients pre-fer ashiatsu to hand massage, and she thinks part of that is the surface area that the foot allows versus the palm or fingers.

“It’s less abrasive, less startling than a sharp elbow or a small thumb,” she said.

Setting up a studio with the bars needed to perform ashiatsu cost her about $100, Updike said, and it doesn’t require maintenance.

Hardee said those expenses vary by size of the building and needs, which can go from a small studio to the Bellagio in Las Vegas. The Oriental Bar Therapy bars are also in hotels like the Ritz Carlton and Marriott. Musicians such as Kenny Loggins also receive the mas-sages after concerts. Hardee said that is a testament to their quality.

“We’re kind of known as the most trusted name in the barefoot busi-ness,” she said, because the company is so specific about the correct use of its techniques.

Hardee said over the years, they have faced issues with untrained therapists performing ashiatsu on a client who then had a bad experience with it.

“And then for whatever reason our grad gently coaxed them to try it again with proper etiquette, and they’re like, ‘Oh my gosh, that’s how it’s supposed to feel,’ ”

Hardee said.Mary Claire Fridette, who is taking

over as CEO of the organization, teach-es the technique to students as well as instructors. She said she first became aware of the practice in 2002 and was experiencing problems with her wrists,

MASSAGE – from page 7

“The body just really relaxes and melts into it and there’s so much circulation that you feel pretty tremendous afterwards.”

Angela UpdikeA massage therapist in Clark Fork, Idaho

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which is common for a masseuse. “The deep tissue massage is the

most commonly requested massage for clients, but it tends to be uncomfortable for massage therapists,” Fridette said.

When she learned there was a way to massage with the feet, she said it made sense to her right away, and she now performs ashiatsu on 90 to 95 percent of her clients at a spa in Ohio.

Those who are learning the tech-nique are taught specific strokes to use on a client, and Fridette said the biggest challenge is getting the thera-pist to relax her body and “dance with the strokes.” Those with backgrounds in dance and gymnastics tend to be a more natural fit for that reason as well.

“In the beginning it can be very frus-trating, but when they work on a guest client who tells them how wonderful it is, that can be very rewarding,” she said.

More information, including a list of graduates, can be found at www.deepfeet.com.

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10  Balance

Tribune/Kyle Mills

Clarkston High School athletic director Shannon Wilson shows off one of two AEDs the school has ready in case of an emergency.

Schools, other public operations recognize the value of having automated external defibrillators on site

By CODy BLOOMSBURG

I t’s not just a little yellow box with sticky pads and a battery to Shan-non Wilson. The automated external

defibrillator is what could have saved his 12-year-old cousin’s life and did save that boy’s older brother a year and a half later.

“It’s really near and dear to my heart,” Wilson said.

Wilson coached his little cousin, Trevor Haag, in football during his sev-enth-grade year. Trevor died of Long QT syndrome while motorcycle racing Sept. 20, 2003, in Kamiah.

Long QT syndrome is a heart condi-tion that can cause disruptions in the electrical signals that control a person’s heartbeat. It can cause the heart to go into ventricular fibrillation.

As Lewiston firefighter Capt. Phil Ashe explained, in a healthy heart the signal starts in one spot and triggers the chambers to contract so the pump works right. When the heart goes into fibrillation signals sprout from multiple locations.

“It kind of just shakes and tremors and nothing gets pumped anywhere,” Ashe said. “It’s getting so much informa-tion it can’t do anything.”

Sometimes, congenital heart problems go undetected in children until they exert themselves in athletics.

If a young athlete goes into ventricu-lar fibrillation a defibrillator is the only thing that can save them, Ashe said, and it has to be used fast.

Defibrillation is shown on every TV

When minutes matter

AED – see page 11

Fall 2012 11

medical drama as a doctor zapping a person with two paddles. Instead of bringing them back to life as depicted, though, the technique in reality stops the heart in the hope that the natural signal will start up again.

It’s like a complete reboot.Instead of a machine with paddles and

knobs, an AED has adhesive patches and most only have two buttons: on/off and shock.

An AED first talks a person through placing the patches, which then allows the AED to analyze the heartbeat and determine if a shock would help.

If so it tells the person to hit the but-ton and everyone to stand clear. If not, it gives CPR instructions. The newest devices even analyze the chest compres-sions through the patches and can tell the person if he is pushing hard enough.

“They’re really simple to use,” Wilson said. “It will walk you right through it and use is pretty easy. I think it’s a great, great tool.”

It was an AED that saved Trevor’s older brother.

Justin Haag was playing in a district basketball playoff game for the Orofino Maniacs in February 2005 when he col-lapsed in the Lewiston High School gym-nasium. Members of the audience started CPR as Lewiston firefighters responded.

At that time, the high school did not have an AED on the premises, but the firefighters carried them. Battalion Chief Travis Myklebust was closest and got to Booth Hall in just under a minute.

When the call came from dispatch it was for a 15-year-old unconscious and not breathing patient with CPR being done.

“I have a kid that age,” Myklebust said was his first thought. His second was that he hoped he could get there in time.

Four minutes is the magic number for defibrillation, Myklebust said. If a person can be hooked up to an AED within four

minutes they have a 64 to 68 percent chance of converting the heartbeat back to a normal rhythm.

After the first shock, it took Justin about 45 seconds to a minute to take a breath on his own, Myklebust said.

Since then, Lewiston High School has kept two AEDs on site, one in the gym and one in the main building. One also

travels with sports teams.

Wilson is also the Clarkston High School athletic director and he said his school has the devices in buildings,

with another AED designated for travel-ing with sports teams or to be kept on the sidelines of football games.

“If you have to run into the gymna-sium ... it could be too late,” Wilson said.

Myklebust said he has pushed to get more of the machines, which cost be-

tween $1,000 and $1,800, in the valley.They were recently acquired for all

Lewiston city-owned buildings, but they still haven’t made it into all of the city’s schools.

Clarkston, on the other hand, has them in every school.

The more of the devices they have around, the better, as far as Wilson, Ashe and Myklebust figure.

Ashe has been an emergency re-sponder for 15 years. He’s seen a lot of things and not much of it rattles him anymore.

“To this day, if you get a kid call, to this day, it gets the butterflies churn-ing,” he said. “It’s just hard. The younger they are, the worse it is. You feel bad for everyone, but when somebody is 92 you hope they have had a good life. When you have a child, the first thing you do is think about your kids at home and real-ize it can happen to anybody — it can happen to anyone.”

AED – from PAGE 10

“It will walk you right through it and use is pretty easy. I think it’s a great, great tool.”

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12  Balance

Experts say the best gauge for measuring proper fluid intake is the color of urine

By BRAD W. GARy

T here’s no magic number for how much water you need to stave off dehydration.

Experts say the answer to such proper fluid intake has less to do with what goes in, and more to do with what comes out.

“The key is the color of the urine. To me that’s the best gauge to one’s hydration,” said Barrie Steele, director of athletic training at the Univer-sity of Idaho in Moscow. “Vandal gold is a beauti-ful color, but not for urine. It needs to be clear.”

What you were told as a kid about eight glasses per day to maintain hydration levels has too many variables, and is probably too low a standard when matched with physical activ-ity. Required water intake will be different for a roofer than it will for an office worker, Steele said. That’s why he instead points to urine shades of

clear to straw colored as an alternative to proper hydration.

“Somewhere along the line they’re going to go to the bathroom and they’re going to go, ‘Wow, I think I need to increase my fluid intake,’ ” Steele said. “If they listen to their body, their body is going to tell them what they need.”

Steele said his trainers try to instill a hydra-tion plan into all the school’s athletes. Sometimes that includes high-sodium drinks like V8 to add minerals. Food, which is predominantly fluids, is also important, he said.

Heavy sweaters who notice salt lines on their clothes should also consume sports drinks like Gatorade because of the amount of sodium that

Staying hydrated

can shed from the system during strenuous exercise. Clarkston High School athletic trainer Jennifer Jessup recommends those athletes drink sports drinks like Gatorade about 15-30 minutes before a workout and after

about 45 minutes of vigorous activity, in addition to water.

“Every 15-20 minutes that you’re doing something active, you want to drink water,” Jessup added. “Any time you can, even a little sip will help.”

“Vandal gold is a beautiful color, but not for urine. It needs to be clear.”

Barrie SteeleDirector of training at the University of Idaho

Tribune/Kyle Mills

Jennifer Jessup, an athletic trainer at Clarkston High School, has developed a chart to help deal with dehydration.

Fall 2012 13

How much to drink varies by how large a person is. In football parlance, a receiver or a lineman will need to sip more than the kicker on a squad.

Both Jessup and Steele keep urine color charts in their athletic training rooms and in locker rooms so athletes can gauge their hydration level.

And such rules need to be watched more carefully when drinking alcohol or energy drinks, diuretics that Steele said can lead to increased fluid loss but don’t necessarily alter urine color. He suggests monitoring the intake of such fluids and counterbalance that intake with water.

He equates having enough fluids to running a car up a steep grade.

“If you’re taking a car with no water in the radiator and you’re trying to drive the Lewiston grade in the middle of August or the middle of October,” he said, “you’re not going to make it without water.”

It’s all just a matter of getting the body in tune for a specific activity level. Jessup said a person needs to gauge the body’s hydration needs and prepare.

“As soon as you feel like you’re thirsty you’re already dehydrated,” Jessup said. “Wanting water is a sign you’re dehy-drated.”

Thirst, cramps, and intense pain in the calf or thigh will be the first signs of dehydration on the muscles. That can be followed by intense thirst and other muscle cramps.

Cramping early in an athletic season can be the result of muscles, Jessup said. But after adjusting to that high-perfor-mance level, she said cramping is most likely the effect of dehydration.

Such low water levels can escalate to heat exhaustion when a person has chills and clammy skin, Jessup said, and when suffering headaches, vomiting or diarrhea.

Starving the body of fluid for too long can eventually lead to heat stroke, some-thing that Jessup said requires an emer-gency room visit.

“It’s pretty basic,” Jessup said. “Drink lots of water and stay hydrated. And a lot of us don’t do that even though we should.”

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14 Balance

A long, long journey

Scott McMurtrey went from hating running to the elite status of ultra-marathoner

BY KERRI SANDAINE

Scott McMurtrey of Pullman hated run-ning when he was a kid.

His dad was a runner, but McMurtrey preferred strapping a radio to the handle-bars of his bike and pedaling beside him, listening to Houston Astros games.

“� en I joined the Army and I hated running even more,” says the Texas native. “When I got out, I told myself, ‘I’m never going to cut my hair again and I’m never going to run again.’ ”

Laughing, the ultra-marathoner takes o� his hat, revealing a buzz cut.

McMurtrey, 35, is now at an elite level of

AARON WHITEMAN PHOTO

Scott McMurtrey of Pullman emerges from a former railroad tunnel in northern Idaho.

Fall 2012 15

running that few people will ever experi-ence. He enters long-distance races all over the world, running in all kinds of weather, day and night, � ghting exhaustion, physical wear and tear and permanent blisters.

A typical ultra-marathon, which is any endurance race longer than a 26.2-mile marathon, draws fewer than 100 partici-pants because of the level of di� culty and space considerations. Most of the trails don’t have room for a Bloomsday-sized crowd.

His idea of a long run is crossing the Idaho Panhandle, from Montana to Wash-ington, in one day, just for fun. He did it two summers ago, covering 93 miles in 21 hours.

So, what made him change his mind about running? McMurtrey says it started with a phone call to his dad in 2007. His father was out of breath when he answered the phone, and McMurtrey remembers asking him if everything was OK.

“Oh yeah,” his dad replied. “I just went for a 28-mile run.”

At the time McMurtrey was sitting around playing video games. If his 55-year-old dad could run 28 miles, McMur-trey � gured he could run a marathon. He signed up for the Portland Marathon and started training.

“I never thought I could run 26.2 miles. It sounded too incredible. But on my long runs, something just clicked, and I thought, ‘I love this.’ ”

He was so enamored with running that he couldn’t wait for the October race in Portland to hone his skills. So, he entered a 50-kilometer event in Cle Elum, Wash., that summer. It took him a little more than seven hours to run 31 miles. “It was the hardest thing I’d ever done.”

� e sense of accomplishment and satisfaction from � nishing was worth every step. McMurtrey was hooked and he’s never looked back. He went on to � nish the Portland Marathon in under four hours,

RUNNER – see PAGE 16

(Right) McMurtrey makes long distance runs in distant places as well as the Palouse. And his dog

Sadie is sometimes a running partner.

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16  Balance

carrying a camera and snapping photos along the way.

His passion for running has been fueled by his four-legged best friend. McMurtrey, an administrative supervisor for Washing-ton State University’s writing program, has a high-energy dog named Sadie who never says no to hitting the trails.

“I know that no matter how much I love to run, I’ll never be able to match the excitement she gets from running every single day. She can tell the difference between my work shoes and running shoes.”

In addition to en-durance running, McMurtrey is an ardent fan of traveling. That’s one of the reasons he’s competed in places such as Iceland, South Africa, Canada and Scotland. His longest race was in South America where McMurtrey ran 155 miles over six days across the Atacama desert in Chile.

“I don’t know what I’m more passionate about — running or traveling, so I decided to combine the two.”

His recent overseas adventure, a 95-mile

race in the Scottish Highlands, was prob-ably the most disappointing.

“I had to drop out at mile 81 with a torn calf muscle. That was a tough one. I’d always wanted to go to Scotland. I’d been dreaming of this for five years. I actually tore it around 67 miles. I knew something was wrong. I was limping and the next 13 miles took me 12 hours.”

McMurtrey was in pain; the rain was pouring. He started hallucinating at the end. He thought he saw his girlfriend coming up the trail, but no one was there.

“It happens, especially in these ultras,” he says of the experience. “The ones that attract me are the races I’m not sure I can finish.”

A regular marathon is not easy, but McMurtrey is sure he can cross the finish line because he’s done it numerous times. To date, he’s got about 45 marathons and ultra-marathons under his belt.

McMurtrey is always looking for a new challenge and a new place to visit. With Sadie by his side, he’ll head to Moscow

Mountain, up Asotin Creek or another scenic place such as the Wallowa Moun-tains in Oregon to train. His running club, the Palouse Falls Beer Chasers, meets on Wednesdays at the Palouse Falls Brewing Company in Pullman.

The high-mileage races he enters are tough. Steep terrain, wicked weather, and running up to 100 miles add up to some difficult circumstances, but the mind game is what kills you, he says.

“The longer the race, the less physical it is. It becomes more mental. Even if you’re in the best shape in the world, 100 miles is never going to be easy. How do you keep going? You have to know ahead of time that you will really want to quit. I have to remind myself overcoming those moments are the triumphs.”

The perseverance you develop from running ultras translates to the rest of your life, McMurtrey says.

“It’s the hardest thing to explain. It makes life easier because you know you can do things. You know you’re stronger than you thought you were. If there’s a deadline at work, I think, ‘I’ve done harder things. I’ve gotten through bigger challenges.’ ”

RUNNER – from page 15

“I don’t know what I’m more passionate about — running or traveling, so I decided to combine the two.”Scott McMurtrey of Pullman

Fall 2012 17

His advice to aspiring runners is not to get too obsessed with time. It’s great to have goals and set some personal records, but un-less you’re one of the fastest men or women in the race, living and dying by your time is a good way to take the fun out of running.

“I’d rather run with Sadie than shoot for a time in a race. Sure, time is important, but you can’t make that your main motivation. Time is like dessert, but that’s not the reason you should be running. There are a lot more beautiful reasons to run.”

Look at the scenery, take some pictures, be grateful for your healthy lifestyle, he says. When the going gets tough, write poetry or songs in your head, count your footsteps, come up with a chant that will keep you moving.

“For me, running is my alone time and I cherish those moments,” he says. “It also allows me to drink more beer and eat more chocolate chip cookies.”

(Above left) McMurtrey and his dog Sadie cruise along the Colfax Trail. (Above right) It’s not the average

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18  Balance

Devise a plan and stick to itHaving goals, a plan crucial to a successful workout

By Meredith Metsker

E veryone has a different reason for going to the gym. Some people go to lose weight and tone up,

others go to gain weight and build muscle mass, and still others go to prevent injuries or compli-cations like osteoporosis or diabetes.

No matter what the purpose is, it is crucial to devise a work-out plan ahead of time and stick to it.

Dr. Clay Robinson, a professor of kine-siology at Lewis-Clark State College with an emphasis in exercise science and sports medicine, said a workout program must re-flect the goals of the person it’s tailored to.

Before going to the gym, Robinson said it’s important to evaluate one or two clear objectives and the amount of time available

each week for exercising.“We always have to look at

behavior change, not only having a plan but is there

going to be any positive reinforcement in ac-

complishing that plan,” Robinson said.

Robinson said one of the best

sources of positive reinforcement and accountability is a workout partner. Some people choose to take that one step farther and invest in personal training sessions.

Jennifer Eastin, a personal trainer at Anytime Fitness in Moscow and an athletic training student at the University of Idaho, said there are many benefits to exercising with a personal trainer.

“It really helps with motivation … with personal training, you get someone who has a knowledge of how to create a workout tailored to your specific needs as a client,” Eastin said.

For those who do not want to work with a personal trainer, Eastin said online resources like www.menshealth.com and www.womenshealthmag.com can provide

good exercise ideas for the gym and at home.

Eastin said going to the gym with the right attitude is an important first step in having a successful workout.

“Coming in with the attitude that you want to be healthy is a good way to start, because if you are just coming into the gym, and you don’t have …. a really good purpose behind it, then I would think that it would be easy to get intimidated by the other members working out there and equipment,” Eastin said.

For those people who are new to the gym scene, Eastin, 27, said most workout machines have a brief description on the machine that

includes what the machine is called, what muscles it targets and how to

use it. Whether it’s toning up, losing weight,

or building muscle, Eastin said every workout should begin with a warm-up and end with a cool-down. A warm-up

Fall 2012 19

and cool-down usually consist of walk-ing on a treadmill or biking for about five minutes and stretching.

Robinson added that it’s important to eat something light before and after exercising. A post-workout snack should include something with protein and be consumed within 90 minutes of exercising.

Less weight, more repsFor people who want to tone their

muscles and lose weight, the common mantra is: less weight, more repetitions. Robinson said when doing muscle toning workouts, weights aren’t always neces-sary.

For example, lunges, pushups, and squats are all toning exercises that can be done using a person’s own body weight, rather than adding external weight.

Robinson said toning workouts should first incorporate both upper and lower body lifts that target large muscle groups, like bench press, chest press, leg press, lunges, squats, pushups, and pull-ups. Exercises that target specific muscles, like bicep curls or tricep extensions, should be left until the end of the workout.

Eastin said a common target area for both men and women is the stomach and back. For this tricky core area, Eastin said she uses five exercises designed to strengthen. The “Core Five,” as she calls them, are abdominal crunches, back extensions, quadruped exercises, front planks, and side planks.

More calories, more weightFor those exercise gurus who want

to put on weight and muscle mass, for a sport or otherwise, there are two key elements to keep in mind: consume more calories and lift more weight.

Robinson said people who want to build muscle will have to consume sig-nificantly more calories than the average person. While an average high school athlete might need to consume 4,000 or 5,000 calories a day, professional athletes like Michael Phelps consume 8,000 to

12,000 calories a day just to keep up with how many they burn during a workout.

Robinson also said that many recent studies have found that milk is the best fluid hydration after a workout. Add-ing protein supplements, like Carnation Instant Breakfast, can also help with the muscle building process.

Robinson warned that too much of one vitamin or one supplement can be dangerous.

“The athlete needs to know their own body … we have to think about making good choices,” Robinson said.

Robinson said there are four ele-ments to the weight-lifting process when it comes to strength training: intensity, frequency, repetitions, and total volume. Weight lifters should lift about 60-70 percent of their maximum capacity and do eight to 12 repetitions per set.

Eastin said three sets per exercise is standard for strength training and muscles should start burning by the end of the second set.

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20  Balance

Working out where to work outFind a comfortable place before joining

By EstEllE Gwinn

T here are many things to consider when choosing a gym, from cost to location to equipment. The options

can be overwhelming. But when it comes down to it, gym

owners say nothing is going to keep you on track if you are not comfortable in the gym environment.

“If you feel intimidated and out of place, odds are you aren’t going to come back” Patti Wilson, owner of the Curves gym in Lewiston said. “If you feel like the staff cares for you and can help you with your goals you will continue to work out.”

Many potential members who are entering gyms for the first time may feel overwhelmed by equipment or even just by watching the other mem-bers, she said. If that is the case, that gym is not for you. Wilson explained

that first-time gym members may want to seek out a gym that has easily accessible and knowledgeable staff to help with all that scary equipment.

“We’re more intimate, more one on one,” Wilson said. “We’re right here to help and we’re easily accessible to our members.”

Accessibility of staff is something first-time gym members should also consider when joining a gym for the first time, which can be not only scary but also dangerous if you are inexperienced with equipment.

“If you’ve never been to a gym you may not know how many reps to do or how to push

yourself or how to check your heart rate but all that is done in here,” Wilson said.

Gyms like Curves also offer all-around health and fitness plans for those who need more guidance when it comes to sticking with a nutrition and fitness routine. This all-inclusive style of gym creates a more social, intimate atmosphere, which may not be for everyone.

“Our typical club member is the every-day person who wants to come in and get their work out, it’s not social hour,” Jessica

Fall 2012 21

Yoder, owner of the Anytime Fitness in Lewiston, who agreed that comfort is the key component to finding a gym because it directly affects retention. “The culture and atmosphere is huge, since one of the hardest things statistically about working out is just stepping into a gym, they’re terri-fied of it.”

While one-on-one assistance may be beneficial to one potential gym member it can be overwhelming to another.

“New members don’t want to be in-timidated and they often don’t want to be watched because they’re self conscious so a club’s atmosphere and culture is very impor-tant,” Yoder said.

For some, the traditional weights, treadmills, and sit-ups are not the ideal work out and forcing themselves to be more conventional can lead to giving up on their fitness routine. Those who seek out some-thing more exciting to get their heart rate up should venture beyond the typical gym to facilities such as the North Idaho Athletic Club in Moscow, which offers classes to its members, creating more of a fun, commu-nity feel.

“Look at a gym and see if they have what you want,” Zachary Jones, front desk man-ager at the athletic club said. “Whether it’s group fitness classes or personal training or just members in the gym themselves that are trying to attain the same goals you are.”

During tough economic times, many members may be looking for something that will save them time and money above all else. Which makes convenience and price nearly as important as comfort when shop-ping around for a new gym.

“Cost is definitely a priority with the economy how it is,” Yoder said.

Anytime Fitness actually lowered their rates recently to boost membership. North Idaho Athletic Club raised their rates for the first time in five years.

“Nowadays, cost is definitely something people are looking for in a gym,” Jones said. “We try to keep our costs down as much as

possible make it more affordable.”Finding the time is often the most chal-

lenging aspect of working out. For those with a busy schedule who work during business hours the 24-hour gyms, such as

Anytime Fitness, may be the most convenient. For others, who need to spend their evenings at home with their families something quick and challeng-ing is more ideal,

such as Curves, which promises a 30-minute work out without the additional price of a personal trainer.

“With women busy working and taking children here and there, it’s nice knowing they can stop in at their convenience to work their total body in 30 minutes, and they’re on their way. Here you’re walking into a gym where you’re going to receive help without needing to pay for a personal trainer.”

“New members don’t want to be intimidated and they often don’t want to be watched because they’re self conscious so a club’s atmosphere and culture is very important.”

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22  Balance

Those with gluten intolerance have expanded options

By Kevin GaBoury

I t’s difficult to go anywhere these days without hearing about gluten. Labels in the grocery store proclaim “gluten-free”

in bold lettering. Restaurants from Outback Steak House to Wendy’s tout gluten-free menus. Some bars even have gluten-free beer on tap.

Gluten intolerance, commonly known as celiac disease, is a genetic disorder that affects approximately one out of every 133 people in the United States, or roughly 2.2 million Americans. According to the Wash-ington-based Gluten Intolerance Group, celiac disease is also the most undiagnosed disorder in the U.S., with approximately 80 people undiagnosed for every person diagnosed.

Angela Bunce, a registered dietician at St. Joseph Regional Medical Center in Lewis-ton, said increased awareness of the disease over the past 10 years has led to an explo-sion in the variety of gluten-free products on the market.

“It’s the most common genetic disorder in the world,” she said.

Gluten is a catchall term for proteins found in wheat, rye and barley. When some-one with celiac disease consumes gluten, their body releases antibodies that attack the villi in the small intestine, Bunce said.

“It reduces the absorptive capacity in the small intestine from the size of a tennis court to about a 2-foot-square area,” she said.

On the Net: For more information on celiac disease and living a gluten-free life-style, visit the Gluten Intolerance Group’s website at www.gluten.net

Let them eat cakeSymptoms vary from person to person

and can include infertility, growth failure in children, anemia, diarrhea, weakness and fatigue. Currently, the only known cure for celiac disease is to eliminate gluten from your diet.

“There aren’t a lot of diseases out there that can be cured by chang-ing your diet,” she said.

However, not every-one who reacts to gluten has celiac disease, Bunce said. Those who have a gluten sensitivity lack the antibodies found in patients with celiac disease, but if they eat gluten, they’ll get sick, she said.

“If somebody goes on the gluten-free diet and feels better, they’re obviously sen-sitive to gluten, but they can’t get a diagno-

sis of celiac disease,” she said.There’s also dermatitis herpetiformis, an

itchy, blistery rash that occurs when some people eat gluten.

Unless you’re sensitive to gluten, Bunce said, there is no medical benefit to adopting a gluten-free diet. Most gluten-free foods are actually more calori-cally dense than their gluten-containing coun-terparts, she added.

“The diet is more expensive,” she said. “It’s a lot more limiting in options of what you can and can’t eat, so I don’t think it should be taken lightly to go on the diet.”

A gluten-free loaf of bread can cost $5 and a box of pasta costs $3 to $4, Bunce said. Most restaurants that serve gluten-

“There aren’t a lot of diseases out there that can be cured by changing your diet.”

Angela BunceA registered dietician at St. Joseph

Regional Medical Center in Lewiston

Fall 2012 23

TRIBUNE/KYLE MILLS

Gluten-free products can be found at most grocery stores as more people � nd they have a gluten intolerance.

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Regionally, celiac disease-friendly din-ing options are relatively limited. Happy Day Corp. features gluten-free options at most of their restaurants, but they are not recommended for people with celiac disease due to the possibility of contami-nation, Bunce said. In order to be truly gluten-free, food needs to be prepared in a completely separate kitchen from gluten-containing foods, she said.

“Ten milligrams, or essentially 1/48th

of a slice of bread is the amount of gluten that causes a reaction for someone with celiac disease,” she said. “When I see patients for celiac disease, I tell them that anytime you are not solely responsible for your food, you are at risk.”

If you suspect you are at risk for celiac disease or may be sensitive to gluten, Bunce recommends having your blood tested before going on the diet.

“Once you go on the diet, they can’t screen your blood for antibodies,” she said.

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24  Balance

Poor lifting technique is No. 1 way to injure yourself

By ElizaBEth Rudd

I t is the simple tasks like lifting a box or twisting while carrying a heavy bag of groceries that can sometimes cause us

the most pain — especially to our backs.Therapists and chiropractors alike say

the most common way for a person to injure the back is by lifting something incorrectly.

Carrie Coen, director of Summit Therapy and Health Services at Pullman Regional Hospital, said people tend to injure their backs when they do not use proper lifting techniques.

Although the most common, lifting is not alone on the list of possible ways to injure one’s back. Coen said twisting, even when not lifting, pulling or pushing, can also cause pain to the back, and over time posture is also a contributor.

“The things we really focus on in physi-cal therapy are core strengthening, stretch-ing, proper posture and proper lifting techniques,” Coen said.

She said in many instances it is micro-problems that can make a simple task like tying a shoe the last straw in a back injury, and recommended people see a doctor when back pain interferes with a person’s daily tasks.

Dennis Diaz of Ancient Arts Chiroprac-tic in Lewiston said the sooner a person seeks help for a sore back the better chance there is to resolve the pain.

“For most people it’s a matter of com-mon sense,” Diaz said. “If you’re really hurting, the sooner the better.”

He said one of the biggest mistakes he’s seen people make is applying heat to an acute injury — a singular injury in-cident. Instead, people should apply ice to help reduce inflammation.

“With a new injury, they should absolutely not get into a hot tub or a hot bathtub because it will increase inflamma-tion and the time it takes for them to get better,” Diaz said.

Chronic injuries, or ongoing pain, can benefit from the use of heat, Diaz said, and both forms of back pain can benefit from the person taking a fish oil supplement because it is an anti-in-flammatory and joint lubricant.

Diaz said while chiropractors are typically known for manipulating people’s spines, they also use acupuncture as well as techniques that transfer to physical therapy, including ultrasound, electrical stimulation and traction.

He said research has shown chiroprac-tors are seven times as efficient as MDs in situations where a person needs to get back to work. He said the most efficient chiro-practors use a combination of chiropractic adjustments and therapy techniques.

Tyne Gray, lead massage therapist at Summit Therapy and Health Services in Pullman, said they see some patients who seek massage therapy to enhance their physical therapy treatments. She said in these instances they work closely with the

physical therapist because they want pa-tients to get the most out of their therapy.

She said massage therapists see acute and chronic injuries, and how they ap-proach each patient depends on their situation and the therapist because different therapists might use another technique for the same injury.

“It’s not a written protocol for low back pain. You’ve got to get in there and see what’s going on and treat what you find,” Gray said.

Massage therapy helps to relax and stretch the muscles, Gray said, and thera-pists use a variety of techniques to reduce pain, including deep tissue, Swedish, muscle energy technique and myosacsial release — stretching the connective tissue just under the skin to get more range of motion.

No pain, no gain is not always best philosophy

Fall 2012 25

“I’d say that somebody who’s had chronic low back pains and has tried di� erent physi-cal therapy, it would be a good treatment to try,” Gray said. “Somebody with acute back pain from like a car wreck would want to talk to a doctor before treatment.”

All forms of treatment o� er advice and tips on how to prevent future back injuries and continue treatment at home. Gray said they walk people through stretches and what they can do at home and work to keep their muscles stretched out.

Coen said the main goal of physical therapy is to teach people how to realign themselves by stretching and strengthen-ing. She said they also emphasize and teach proper li� ing techniques.

“� e best thing for (people with back injuries) would be to maintain good physi-cal � tness, proper posture and good li� ing techniques,” Coen said.

Diaz said he recommends exercise also, particularly yoga and tai chi because they are gentle and really good for a person. He said these forms of exercise are popular al-

most everywhere else in the world, and there is greater chance of a person injuring him or herself by li� ing weights.

“Regular walking is one of the most help-ful things we can do, and excercise is helpful as well, you know things like crunches — just any exercise that puts your low back into motion,” he said.

� e one exercise Diaz said is actually bad for a person’s back that many people do not realize is jogging. He said it is better to walk fast or sprint because when doing either of these the impact is not as shocking as when jogging. He said sprinting allows the impact to stay on the balls of your feet, whereas when jogging it lands on the balls and heals which is bad for ankles, knees, hips and backs.

But the biggest reminder Diaz said he gives people is to be aware of healing time. He said it can take up to 90 days for a disc to heal as much as it will, and that’s only if everything goes right.

“� e big thing is not doing too much too soon,” Diaz said.

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26  Balance

By MALCOLM RITTERAssociated Press

NEW YORK — A colossal international effort has yielded the first comprehensive look at how our DNA works, an encyclopedia of in-formation that will rewrite the textbooks and offer new insights into the biology of disease.

For one thing, it may help explain why some people are more prone to common ail-ments such as high blood pressure and heart disease.

The findings, reported Wednesday by more than 500 scientists, reveal extraordinarily com-plex networks that tell our genes what to do and when, with millions of on-off switches.

“It’s this incredible choreography going on, of a modest number of genes and an immense number of ... switches that are choreographing how those genes are used,” said Dr. Eric Green, director of the National Human Genome Re-search Institute, which organized the project.

The work also shows that at least 80 per-cent of the human genetic code, or genome, is active. That’s surprisingly high and a sharp contrast to the idea that the vast majority of our DNA is junk.

Most people know that DNA contains genes, which hold the instructions for life. But scientists have long known those genet-ic blueprints take up only about 2 percent of the genome, and their understanding of what’s going on in the rest has been murky.

Similarly, they have known that the genome contains regula-tors that control the activity of genes, so that one set of genes is active in a liver cell and another set in a brain cell, for example. But the

new work shows how that happens on a broad scale.

It’s “our first global view of how the genome functions,” sort of a Google Maps that allows both bird’s-eye and close-up views of what’s going on, said Elise Feingold of the genome

institute.While scientists

already knew the detailed chemical makeup of the genome, “we didn’t really know how to read it,” she said in an interview. “It didn’t come with an instruction manual to

figure out how the DNA actually works.”One key participant, Ewan Birney of the

European Molecular Biology Laboratory in Hinxton, England, compared the new work to

a first translation of a very long book.“The big surprise is just how much activity

there is,” he said. “It’s a jungle.”The trove of findings was released in 30

papers published by three scientific journals, while related papers appear in some other journals. In all, the 30 papers involved more than 500 authors. The project is called EN-CODE, for Encyclopedia of DNA Elements.

The human genome is made up of about 3 billion “letters” along strands that make up the familiar double helix structure of DNA. Par-ticular sequences of these letters form genes, which tell cells how to make proteins. People have about 20,000 genes, but the vast majority of DNA lies outside of genes.

So what is it doing? In recent years, sci-entists have uncovered uses for some of that DNA, so it was clearly not all junk, but overall it has remained a mystery.

New DNA encyclopedia shows complex inner workings

ThinksTock®/PhoTo illusTraTion

Scientists have mapped more than 4 million sites where proteins bind to DNA to regulate genetic function, sort of like a switch.

“It’s this incredible choreography going on, of a modest number of genes and an immense number of ... switches that are choreographing how those genes are used.”

Dr. Eric Greendirector of the National Human Genome

Research Institute

Fall 2012 27

Scientists found that at least three-quar-ters of the genome is involved in making RNA, a chemical cousin of DNA. Within genes, making RNA is a first step toward creating a protein, but that’s not how it’s used across most of the genome. Instead, it appears to help regulate gene activity.

Scientists also mapped more than 4 million sites where proteins bind to DNA to regulate genetic function, sort of like a switch. “We are finding way more switches than we were expecting,” Birney said.

The discovery of so many switches may help scientists in their search for the biol-ogy of disease, particularly common condi-tions such as high blood pressure, heart disease and asthma, scientists said.

Studies have found that DNA variations that predispose people to such common disease often lie outside the genes, raising the question of how they could have any effect. The new work finds evidence that many of these variations fall within or near regulatory regions identified by the EN-CODE project, suggesting a way they could meddle with gene activity.

Another finding raises questions about just how best to define a gene, researcher Thomas Gingeras of the Cold Spring Har-bor Laboratory in New York and colleagues suggest in their report in the journal Nature. The common notion that genes are specific regions of DNA that are separated from other genes “is simply not true,” he said.

He and colleagues said it would make more sense to define a gene as a collection of RNA molecules instead of a particular location on the DNA.

Birney said that with the finding of widespread activity across a person’s DNA, scientists will be debating how much of it is really crucial to life.

Still, “it’s worth reminding ourselves that we are very, very complex machines,” Birney said. “It shouldn’t be so surprising that the instruction manual is really pretty fearsomely complicated.”

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28  Balance

Making healthy choices for your child’s school lunch

By Brandon Macz

T here are plenty of ways to fit all five food groups into a child’s packed lunch, but before you send them off

to school, make sure to check the bag and ditch the processed foods.

“What I see is a lot of extra stuff,” said Mimi Pengilly, food service coordinator for the Moscow School District. “For example, extra dessert or canned beverages. And those things are fine some of the time, but not a good practice on a daily basis.”

During lunch, elementary school chil-dren should consume around 600 calories and high school students 800, she said.

“They’re growing and they’re very ac-tive, so they do need a lot of calories in the middle of the day,” said Pengilly.

Making sure those calories don’t include sodas and processed foods like Lunchables, which pack a lot of protein but few other nutrients, is important, she said.

“If you pack a sandwich that has protein, and fruits and veggies, and kids take some milk from school, that’s a well-rounded lunch,” said Pengilly.

For parents on the move, time often fac-tors into what is packed for lunch. A good

practice is to make lunches and long-term lunch items ahead of time, said Devin Town, a registered dietitian with Tri-State Memorial Hospital in Clarkston.

Make sandwiches the night before, she said, and think about making tuna, chicken or egg salads that can be stretched into lunches over a week. While prepping dinner, cut more veggies and fruits than you need and use the extra for lunch. You can even have dinner leftovers for lunch, said Pengilly.

“The night before is great, because the morning of school it’s too easy to get thrown off,” she said.

For students seeking a vegetarian lifestyle or parents who don’t want to load children up on lunch meats every day — many are also packed with sodium — think about eggs, peanut butter, cheese, beans and legumes, said Town.

“A handful of nuts is excellent or pea-nut butter. You can’t really beat that as far as a cheap protein food that has enough fat and protein that it keeps you going for a while,” Pengilly said.

Look for whole grain breads for sandwiches or substitute your grains with meals wrapped in tortillas or noodle

dishes, she said.While 100 percent fruit juice is good,

limit consumption to 4 to 8 ounces, Town said.

“Juice is best served once a day, if at all,” Pengilly said, “and water is a great beverage if kids don’t tolerate or want milk.”

There can be a long wait between lunch and dinner, so Town recommends an after-school snack “keeping in mind those healthy food choices for the snack,

Pack it in, don’t pack it on

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Fall 2012 29Fall 2012 29

HOW TO PLAY: Sudoku puzzles are formatted as a 9x9 grid, broken down into nine 3x3 boxes. To solve a sudoku, the numbers 1 through 9 must � ll each row, column and box. Each number can appear only once in each row, column and box. You can � gure out the order in which the numbers will appear by using the numeric clues already provided in the boxes. � e more numbers you name, the easier it gets to solve the puzzle!

CLUES ACROSS 1. Auricles 5. Sharpening strap 10. Supplemented with

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CLUES DOWN 1. Formerly the ECM 2. A native nursemaid in

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creatures 48. Gorse genus 49. A method of doing 50. Young Scottish woman 51. Latticework lead bar 52. Invests in little

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creativity

HOW TO PLAY:

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Puzzle Answers on p.30

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