Live well 042416

Advertising Supplement to The Spokesman−Review an S−R Media Company • spokesman.com • Sunday, April 24, 2016 1

FOOD ALLERGIESCooking for Special Diets

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EXPANDED HORIZONSEXPANDED HORIZONSWhy travel experiences can be the best medicine around

THE POWER OF FLOWERSA super scent is a great natural remedy

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LiveWellIssue 9 Spring 2016

spokesman.com/health

2 Advertising Supplement to The Spokesman−Review an S−R Media Company • spokesman.com • Sunday, April 24, 2016

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TABLE OF CONTENTS

6 FITNESS FAILSLearning to overcome gym anxieties can lead toa healthier you

16 COOKING WHILE BATTLING CANCERBoost your immune system with these healthyingredients

18 A CLOSER LOOK AT DAIRY ALLERGIESMilk products may be in more food than youwould guess

20 FEELING FUZZY?Learn how to keep ‘brain fog’ at bay bychanging your diet

24 BIKING SAFELYNew riders can get the skinny on safer spots toride around Spokane

26 FEAR FACTORSLearn common reasons why some things give usthe heebie-jeebies

28 A QUALITY FOCUSNew pot shops put extra effort into inspection

30 CANNABIS CUSTOMERS RECEIVE EDUCATIONMany options beyond smoking

32 OTHER POSSIBLE BENEFITS OF POTOlder THC studies now getting a second look

34 WHY PEOPLE LOVE VAPINGMedical pros vary on safety of alternatives tocigarettes

36 LIFE LESSONSHow future vets are learning empathy duringthe grieving process

39 HAPPY MEMORIESFamilies create inspiring ways to rememberdeparted loved ones

42 HEALTHY TEETH, HEALTHY BODIESWhy good dental habits canbenefit your whole body Connect with us!

Why our brains crave pleasantscents

How getting out of our comfort zonecan be super for our relationships

Is it time for spring cleaningfor your diet?

Allergy sufferers can learn tosubstitute8FLOWER POWER

10 12 14TRAVEL ADVENTURES SEASONAL EATING COOKING WITH CARE


MayMay 1 BloomsdayThe world’s largest timed road race invites fitness fans to run, walk, orpush themselves through a 12K course through Spokane. Bloomsdaycelebrates 40 years, and more than 50,000 people are expected take part.www.bloomsdayrun.org

May 29 Coeur d’Alene MarathonEnjoy a scenic full or half marathon or a 5K. www.cdamarathon.com/

JuneJune 5 Windermere Marathon and Half Marathon, SpokaneBesides providing great scenery, the USATF-certified event is a qualifierfor Boston. Finishers also receive a special medallion and a rose.windermeremarathon.com/

June 11 Color Me Rad, Spokane County RacewayLots of bright paint and bright clothing make this 5K ‘80s-themedfitness event awesome to the max.www.colormerad.com/location/spokane/

JulyJuly 9 The Dirty Dash, Riverside State ParkGet fit and get muddy by navigating a sloppy 5K course.www.thedirtydash.com/

July 9 Spokatopia Outdoor Adventure Festival,throughout SpokaneIf you’ve been wanting to try new outdoor recreation activities for yourhealth, check out this event that includes demos and clinics for Stand-Up Paddleboards, mountain bikes, rock climbing, slacklining and more.www.spokatopia.com/

AugustAug. 14 Coeur d’Alene CrossingJoin in the fun with thousands of other water fans as you swim 2.4miles across Lake Coeur d’Alene. Event benefits Union Gospel Mission,North Idaho College Booster Club and Coeur d’Alene Area SwimTeam. cdacrossing.com

Calendar of Events

Up for fun and fitness thisspring and summer?

Then check out these wellness eventstaking place in the Inland Northwest.

For story suggestions contact Joe Butler at

(509) 459-5059 or [email protected]

For advertising opportunities contact Bill Davidson

at (509) 459-5272 or [email protected].

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ContributorsSTACI LEHMANStaci Lehman is a local freelance writer and publicoutreach professional. You can read more of herwork at www.StaciLehman.com.

RENEE SANDEA Spokane native, Renee Sande has spent 15 yearsin communications, from PR to publishing, andis currently a freelance writer and designer whoenjoys traveling and the greener side of things.Reneesandecom.com

S. MICHAL BENNETTS. Michal Bennett is a freelance writer, editor, poet and blogger.She and her husband live in Coeur d’Alene, where she oftensuccumbs to the allure of the outdoors, local living, and fresh,delicious food and drink adventures. Learn more atwww.shortandtasty.blogspot.com.

SHALLAN KNOWLESShallan Knowles is a web designer, photographer, yogainstructor and owner of GlutenFreeSpoakne.com,which covers gluten-free dining options around theInland Northwest.

MARIESA STOKESLiving the dream and loving the view, Mariesa Stokesis a Spokane transplant, health and wellness writerand obsessive beagle mom. Explore more of herwork at mariesastokes.com.

BILL DAVIDSONBill Davidson has worked for The Spokesman-Reviewfor the past 8 years. Working with his great healthcareclients to communicate their programs and caresolutions in LiveWell is a pleasure!

JEAN ARTHURJean Arthur writes from Bozeman, Mont., whereher latest book on hiking and culturally significantareas in Northwest Montana, “Top Trails: GlacierNational Park,” was published by Wilderness Press.

CHERYL-ANNE MILLSAPCheryl-Anne Millsap is a travel writer whose audioessays can be heard on Spokane Public Radio and onpublic radio stations across the country. She is theauthor of ‘Home Planet: A Life in Four Seasons.’

ERIKA PRINSErika Prins lives and writes in downtownSpokane. She stays healthy by running, playingUltimate Frisbee and eating her vegetables. Findmore of her writing at erikaprins.com.

DAN WEBSTERDan Webster writes for Spokane7.com, and he bothreviews movies for Spokane Public Radio and servesas co-host of the radio station’s popular movie-discussion show “Movies 101.”

COURTNEY DUNHAMCourtney Dunham is a screenwriter and co-founder ofGarage Girls Productions. She believes living well includestime with her people, dogs, and traveling. She enjoyswatching movies and football, and walking at the ocean.

http://www.StaciLehman.com

http://www.shortandtasty.blogspot.com


By Erika PrinsLiveWell Correspondent

Going to the gym and getting laughed orsilently judged by other members — youknow, the ones with the sculpted, tan, shinymuscles, who you’re sure know exactly whatthey’re doing — is the stuff of nightmares.

“This is honestly the No. 1 reason peopledon’t join a gym right away,” said ChanzePatterson, partner and executive directorof fitness at Muv Fitness. “[Prospectivemembers] feel like they have to be fit or theyhave to lose weight before they join.”

But that nightmare is far from the reality,according to Patterson.

She and John Harshman, health and wellnessdirector at the North Spokane YMCA, havea few tips to talk newcomers out of commongym anxieties.

1. I’m not in gym shape, so I can’t join yet.Tip: Go anyway. Just like you, most membersare there because they want to get into bettershape.

The gym is a perfect place to start workingtoward fitness goals. For the most part,members are more concerned with their ownbodies and workouts than forming opinionsabout the physiques of those around them. Infact, they’re likely a little insecure, too.

Harshman says those grunting weight-lifters may have more in common with newmembers than they think.

“Maybe they themselves have gone througha process where they’ve lost 15, 20 pounds—and they may now be ‘in shape,’ but they’vestill been through that process,” he said. “Thereality is, they typically are some of the nicestpeople in the gym. But if you don’t get out ofthat comfort zone and break down some ofthose stereotypes, you’ll never know.”

2. I don’t own the right shoes or that correctbrand of workout clothes.Tip: Think more about how you feel inyour clothes than whether they’re up topro-athlete standards.

Seeing what your body can do buildsconfidence—the outfit that feels “blah”when you get there may feel muchbetter once you’ve broken your ownPersonal Record on the stair climberor sweated your way through yourfirst Barre class.

Feeling your clothes in action canmake you aware of spots thatrub and fit issues to be awareof before dropping a bunch ofcash on stylish outfits that maynot suit your needs. After afew workouts, you’ll have abetter idea of whether youdo need a new item or two.

For a basic workout,anything comfortableand flexible will do.Today, Patterson iswearing yoga pantsand Chuck Taylors,which wouldn’t beideal for a jog onthe treadmill, butare just fine forthe stationarybike and weight-lifting.

If it turns outyou love torun, you caninvest ina pair ofqualityrunningshoes a

Fitness failsGyms try to reduce fears of not fitting in

Photo by Erika Prins

Spokane resident Taylor Weech exercises at Central YMCA.


little farther down the line. Perhaps you’ll prefergroup yoga classes and won’t need those runningshoes after all.

Despite being a career gym rat, Patterson’scriteria remain simple: “Whatever’s comfortable,as long as it’s not jeans.”

3. I don’t know how to use the machines andfree weights.Tip: Get help from the trainers. They love toshare their knowledge!

Both the YMCA and Muv offer new memberstwo free personal training sessions. They’re anopportunity to learn the machines, set goals andmake a realistic plan for how to achieve them. AtMuv, members also get one free training sessionper month for the life of their membership.

Even when you’re not making the most of yourfree sessions, the trainers and other staff at agym hang around specifically to assist members,says Harshman. Approaching them withquestions is the best way to let them know howthey can help you.

“Don’t be afraid to ask anything,” saidPatterson. “We’ve probably heard it before.You’re not going to be the first person to ask.”

In fact, she says, she’s passionate about workingout and enjoys any chance she gets to shareher knowledge with others. “We’re little fitnessencyclopedias and an encyclopedia only does somuch good sitting on the shelf.”

4. I’d like to do a group fitness class, but I don’tknow if I can keep up.Tip: Get there early and communicate with yourinstructor about your needs.

Taking a yoga, Pilates or other group fitnessclass at the YMCA can help you connect withother gym-goers, Harshman says.

“You get a small community feel in those classes.The more you are connected to other people, themore successful you will be at a gym,” he said.

Some YMCA classes, like Silver Sneakers classesfor seniors, tailor workouts to the needs of aparticular demographic group, which can lead tofriendships centered around fitness goals.

Still, trying a new class can feel intimidating,especially if you don’t know what to expect.

Harshman recommends asking a staff memberto introduce you to the instructor and help youget comfortable in the class. Let the instructorknow you’re new and they can help you adjust

the workout to fit your current abilities.

“The No. 1 thing is just to encourage people toask questions,” he said. “That’s what we’re herefor: We’re here to help.”

Courtesy Muv Fitness

The staff at Muv Fitness tries to emphasize person touches in its personal

training and continue the relationship beyond initial orientation.

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By Staci LehmanLiveWell Correspondent

Have you picked out your yard’s spring wardrobeyet?

When deciding what kind of flowers and plantsto buy this year to dress up your yard, don’t justconsider color. Think about what your plants willsmell like. The scent of a plant can act as a kind ofan all-natural aromatherapy to change your moodfor the better.

The practice of aromatherapy uses oils extractedfrom flowers and plants to enhance psychologicaland physical health. The fragrance of fresh flowersand bedding plants can also have a similar pleasingeffect.

Just ask Kathy Blair, greenhouse manager atAppleway Florist and Greenhouse in SpokaneValley, who says many floral options can increaseyour sense of well-being and just make you feelhappy. It doesn’t have to be something extraspecial, expensive or especially exotic either – evencommon plants can make a big difference, such aspetunias.

“Blue and white petunias are most fragrant,especially at night after the light has been on themall day,” Blair said.

She also recommends roses for a quick attitudeboost. For those who equate the smell of roseswith funerals or elderly relatives, Blair says thereis now a range of different fragrances for different

rose varieties. She recommends a purplish-bluerose called Lavonda that she says smells “likeheaven.”

For a spicier scent, Blair recommendsStargazer lilies, which are often used to livenup bouquets with their strong fragrance.

When shopping for plants for their therapeuticaromatic power, keep in mind that brightlycolored blooms generally have the strongestsmells. Light-colored blossoms such as white,pink and yellow have the faintest fragrance.There is an exception for carnations:white ones have a cheery smell similarto cinnamon.

Plants don’t need to be ablooming flower to have apositive effect on your outlookeither. Blair says orange andlemon scents are knownfor their ability to improvemoods.While growing citrusoutside in Spokane’s climatemay be near impossible, thereare dwarf tree varieties thatcan be grown indoors.

Herbs also have aromatherapyproperties. Lavender is renownedfor calming and aiding sleep.

The power of

FL WERST

Pleasant aromas can be a natural antidepressant

Top photo by Staci Lehman.

Debbie Fleming, an Appleway Florist and Greenhouse employee,

puts together a fragrant bouquet of white roses and lilies.


Chamomile and peppermint are calming in otherways; they are used to settle upset stomachs. PlusBlair says peppermint has an alternate use thatalso raises spirits.

“I get several kinds of peppermint. People makemojitos out of it,” she said.

Once you’ve decided what to plant, where shouldyou plant your mood-boosting flowers to getthe maximum impact? Blair recommends areasanywhere you spend time.

If you have a favorite spot on the deck, put yourplants in pots near there. Many people growherbs in windowsills, not just for the light, butfor the added bonus of the smell. And otherscluster them around walkways or regularly-traveled areas.

“I had one customer who would get geraniumsand plant them outside her door,” said Blair. “Shewould ruffle them every time she came in or outfor the smell.”

But why do flowers have such a strong impacton our emotions? While there is no provenmedical evidence that aromatherapy prevents orcures disease, there is research showing that itimproves moods and general well-being.

The influence of aroma is believed to occur in thelimbic system, located under the cerebrum in thebrain. The limbic system includes the olfactory

bulb, which transmits smell information fromthe nose to be processed in the brain.

The limbic system also supports functionssuch as emotion and long-term memory.When these functions work together, theyassociate a memory with a smell, whichin turns cues an emotion. Flowers, havingan attractive smell, generally generatepositive emotions.

Plants can even help heal people faster,according to a 2008 Kansas StateUniversity study which indicated thatpatients in hospital rooms with flowersand plants required less post-operative painmedication. They also had lower blood pressure,were less stressed or tired, and displayed a morepositive outlook than patients in rooms withoutplants.

Plants can also keep you physically healthy bykeeping critters away.

“At our cabin I crunch up the leaves ofgeraniums to release the smell and never got bitby mosquitoes,” Blair said.

While it is a little too early for mosquitoes now,it is almost time to plant your flowers for theseason. The old rule about waiting to plantannuals until at least Mother’s Day still applies,according to Blair. Perennials can be planted alittle earlier, right about now, in April.

Blair says many people come to wander thegreenhouses this time of year because the heatfeels good and they tell her the flowers makethem feel good. She also has employees whowork there for the same reason.

“I’ve had two people that I interviewed andwhen I asked why they want to work here theysaid, ‘Because it makes me happy when I come inhere.’”

Lilac photos by Shallan Knowles.

Many Spokane residents appreciate the aroma of lilacs.

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By Cheryl-Anne MillsapLiveWell Correspondent

Somewhere around day three of your vacation, you realized that constant twinge in your neckhas lessened. You’re actually sleeping better. You’re waking up on your own, without the jangleof the alarm, and you can’t remember the last time you felt so rested.

You’re relaxed and happy. You might even ask yourself why you don’t get out of town moreoften. That’s when you start to suspect that, for all its hassles and irritations, travel mightactually be good for you.

Mind and BodyThere’s scientific evidence that the sense of satisfaction and stress-relief you experience whentraveling is real.

“Travel is a mind-expanding experience, especially when you look at different cultures, eatdifferent food, and see different ways of doing things,” said Randi O’Brien, a PsychiatricNurse Practitioner who teaches psychiatric nursing at Washington State University.“When you come home you’ve let your mind expand.”

She says travel benefits us in ways we may not even realize.

Dr. Melissa Flaherty, a Spokane hospitalist and emergency room physician, says thereare clear mental and physical benefits to getting away from the work and worry of oureveryday lives.

“Even a short vacation provides more positive thoughts for longer than a similartime in a well-known environment,” she said.“People who experience more positivethoughts have much less depression, fewer headaches, fewer ulcers, and otherillnesses.”

And for senior travelers, there’s evidence that travel can keep the mind sharp andlimber.

“We know that people who keep their minds stimulated and active are less likelyto develop dementia or, if they do develop it, it occurs at an older age,” saysFlaherty. “The novelty of travel presents many mind-challenging situations,finding directions, seeing and learning about new sights and cultures, calculatingmoney exchanges, adjusting to time variations, to mention just a few.”

EXPANDEDHORIZONS

Can travelboost our

mental healthor drive usbatty?


Rekindling RomanceIn 2013 the National Travel Association released a report based on asurvey of 1,000 couples suggesting that couples who travel together havebetter and more frequent sex. Evidence suggests the rekindled romancelingers even after the trip is over and they’re back home and back towork.

Katy (last name withheld because she doesn’t want to embarrass herteenage sons) agrees. She plans adults-only getaways for herself and herhusband several times a year because she believes the time spent togetherramps up the romance.

“We’re young again when we go away,” she said. “We do silly things likeskinny dipping in the pool or making out on the balcony. He buys melingerie and surprises me with it. I put a bottle of champagne by the tub.The point is, we don’t act like Mom and Dad.We act like the two peoplewho fell in love and became Mom and Dad.”

Family FunTravel isn’t just for grown-ups. Family vacations open a wider door to theworld for children. Robin Andrus, a child psychologist, believes travel andhands-on experiences can make a big difference in a child’s development.And it isn’t necessary to go around the world to reap the benefit.

“Local travel opens up a richness in experiences equally as valuable astravel afar,” she said. “I have seen children demonstrate initial hesitancewith new places and experiences, but then exuberance and joy as they feelsupported by adults and explore their new surroundings.”

Unexpected BenefitsTravel keeps the mind sharp and puts the sizzle back in relationships,but there are a number of small, sometimes unexpected benefits fromadventuring. Frequent travelers find they’re more physically active whileon vacation. It’s easy to walk for miles when visiting large cities like Paris,London or even New York, burning extra calories as you go.

Photo by Cheryl-Anne MillsapTravel can be a boost to one’s mental health, especially with memorablemoments like a sunset aboard a cruise ship.

International travel often puts you in situations where you have to solveproblems and face challenges like navigating unknown cities and cultures,and communicate with people who many not speak your language. Formost people, that boosts self-confidence and heightens the enjoyment.

Flaherty asserts that one small but important benefit of travel is that it liftsus out of a narrow view of our own lives.

“Often when we travel, we learn how privileged we are.We put our livesmore appropriately into perspective, and by seeing challenges others face,realize ours are often minimal by comparison,” she said. “This helps todecrease the ‘poor me’ thought process, which can also reduce stress anddepression.”


By S. Michal BennettLiveWell Correspondent

Spring is a time of renewal and cleansing as we shed the heaviness andgloom of winter and anticipate the arrival of abundant sunshine andblossoming gardens.

As nature rejuvenates itself, our cultural habits drive us towards tasks likecleaning out closets, organizing desks, painting old walls and revitalizingourselves on other levels.

With a little thoughtfulness, we can also refresh our diets and prepare ourbodies, inside and out, for the warmth and activity of summer.

From Heavy to LightCold-weather foods, such as stews, home-baked breads and meats slatheredin rich sauces and gravies, are excellent for warming and comforting usduring the harsh cold weather months.

But in spring, sticking to this type of hefty diet can cause lethargy, anexcess of mucus and perhaps an influx of seasonal allergies.

When ‘spring cleaning’ your grocery list for lighter fare, think about waysto incorporate more spicy, astringent and pungent foods into your menu.Sauté some bitter greens, such as dandelion or arugula, and add them toyour eggs in the morning.

A snack of apples baked with cardamom and ginger can warm up yoursenses while invigorating your constitution. Spice up burgers and chickenbreasts with green chilies or pickled jalapenos, and complement them witha light side of quinoa.

Finally, cut back on sugar, dairy and oily foods, opting instead for a bowlof berries drizzled with raw honey and topped with a mash of dates, nutsand seeds.

Check out “Ani’s Raw Food Desserts” for incredibly tasty, refined sugar-free and easy-to-make treats that will satisfy your sweet tooth andstimulate your body.

The Spring PlateDiscover what fruits, veggies canbest boost your health this season

Photos by Shallan KnowlesThe greater Spokane area has about a dozen farmers markets, where it’s easy to get fresh, seasonal producefrom local farmers and craftspeople. The Spokane Farmers Market, top and bottom, features a variety of vendors,including Tarawyn Waters, top photo, from Urban Eden Farms.


What’s Available NowWant to eat healthier, seasonal food but not interestedin growing your own? Many of these items are freshand fruiting right now in our part of the world.

StrawberriesRhubarbArtichokesAsparagusBrussels sprouts

CabbageEndiveFennelGarlicLeafy greens

Wild greensOnionsParsnipsTurnipsSunchokes

For more information regarding seasonal foods,ask the produce staff at your favorite grocer or visitlocalfoods.about.com.

The Return of FreshThis season also signifies the return of fresh, localfoods.

Here in the Inland Northwest, lettuces and hardygreens, like kale and collards, thrive in the cool rainyweather. Tropical fruits from other regions are stillavailable, but strawberries are beginning to flourishright around now.Wild mushrooms also enjoy thedamp, thawing soil, so get out there and hunt morels!

Now is also the time to start plants indoors andsprout herbs. A fantastic way to mildly detox and addconcentrated nutrients to your diet is microgreens.

Microgreens are herb or vegetable seedlings harvestedless than 14 days after germination.” Remember ChiaPets? Those kitschy items that sprout grass are actuallyincubators for chia microgreens.

The Journal of Agricultural and Food Chemistry andother studies show that microgreens have a range of 4to 40 percent more nutrient concentration, comparedto their mature versions. Growing microgreens is aseasy as nurturing plant starters, and there are kitsavailable online or at your favorite garden center tomake it even simpler.

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COOKING FORSPECIAL DIETSBy Jean ArthurLiveWell Correspondent

“I thought my roommate and I were best friends until he tried to killme,” said Mitchell Sanford, a Montana State University student fromNew Hampshire.

“He offered me chocolate chip cookies, and I asked, ‘Any nuts?’ ‘No,’ hesaid. I ate one. A minute went by, and I started to feel it, my face gettingpuffy, skin itchy.”

“I asked, ‘Are you sure there were no nuts?’” Sanford recalled. “Before Iknew it, we’re in the truck heading to the ER.”

Peanuts, tree nuts, milk, egg, wheat, soy, fish and crustacean shellfish:these foods represent the eight top foods that cause most allergies inthe U.S. They also constitute some of the most common ingredients inmeals in America’s restaurants, prepackaged foods in grocery stores, andsauces and flavorings in the pantry and refrigerator shelves.

While it may make sense to simply avoid allergens, it’s also importantfor allergy sufferers or those who cook for them to know thetroublemakers, including some of the hidden ingredients as well aspseudonyms for these products.

For example, tree nuts and peanuts appear in cooking oils, extractsand distillates, which are used in chocolates, cereals, crackers, flavoredcoffee, frozen desserts, BBQ sauces and marinades. And cookies!

Another common culprit, wheat and its allergen, gluten, is foundin whole wheat and its relative. Wheat gluten is in everything fromcouscous to faro, Kamut (khorasan wheat), spelt and triticale. Wheatmay be hidden in flavoring, both artificial and natural, as well ascaramel color, some food starches, and soy, shoyu, tamari and teriyakisauces. Even catsup!

As frustrating and overwhelming as an allergy can be, the FederalFood Allergen Labeling and Consumer Protection Act requires that allpackaged food sold in the U.S. must list on the label the specific treenut. The ALCPA also demands that the word “wheat” appear if theproduct is an FDA-regulated food, and “made in facility where nuts are

processed.”

Consumers must learn to read ingredient labels, as well as understandwhat may be in processed foods in an eatery.

Such ingredients impact 1 in 13 U.S. children, according to Food AllergyResearch & Education, a Virginia-based research organization, whichalso notes that 15 million Americans have a food allergy. IncludingSanford.

“We were a quarter of the way to the ER, we’ve blown two stop signsand three red lights, five traffic violations and 12 blaring, honkinghorns,” said Sanford. “If the allergy reaction doesn’t kill me, this drivewill.”

Sanford’s reaction didn’t come from a packaged treat, however. Theculprit was baked in a home kitchen. For cookie bakers and home chefs,it’s difficult to understand the challenges in cooking for those with foodallergies or food sensitivities, but not impossible to revise recipes andpurify kitchens.

“When cooking for friends or family members with food allergies, it’simportant to recognize that a kitchen may have allergens that affectpeople with allergies even if you’re not using those ingredients,” saidLynn Paul, Montana State University Extension Food and NutritionSpecialist. “Research tells us that before cooking for someone with afood allergy, you need to be sure the cooking utensils, tools and surfacesare cleaned with hot, soapy water, and rinsed thoroughly with hotwater.”

She says making the kitchen allergen-free means cleaning microscopicproteins in the food.

“Cleaning wipes, the sterilizing antibacterial products, do not take careof the allergen protein molecules,” she said. Certainly ridding the food-prep area of bacterial contaminants is important, “but the issue here iswith cross-contact of offending foods.”

Paul suggests that when cooking for someone with food allergies orother dietary needs, prepare the allergy-free foods first, “and wash yourhands, wash your hands, wash your hands.”


Allergies, health issuesrequire different focus

in the kitchen

It’s tempting to delve into how someone developed an allergy after a food

allergy diagnosis. Researchers at the University of Melbourne and the

Murdoch Children’s Research Institute studied 57,000 5-year-old children,

seeking information regarding environment factors.

The study found that kids who migrated to Australia from their birthplace in

Asia had a decreased risk for allergy. The study, published in the scholarly

journal, Clinical and Experimental Allergy, noted that something — an

unknown something — in the Asian environment protects children from food

allergies.

The lead researcher, Kate Allen, noted that Australia faces an epidemic of

food allergies, and Australian-born children of Asian descent were more

likely to have nut allergy than non-Asian children. Children born in Asia who

migrated to Australia were at decreased risk.

“We know there are rising rates of migration from East Asia to Australia,”

Allen says on the Murdoch Children’s Research Institute blog. “Our finding

that migration from Asia to Australia after birth can protect against early

onset allergic disease such as food allergy provides a potent clue to follow

when trying to understand why food allergy is on the rise.”

The question remains: Why are allergy rates increasing? Allen joins other

researchers’ hygiene hypothesis, which suggests that children who grow up

in scrubbed, sanitized and limited microbial exposure may contribute to the

rise in allergies.

Studies such as one from University of Gothenburg in Sweden found a culprit

in modern dishwashers that disallow introduction of harmless microbes that

the human system relied upon to build immunity against food allergies.

The study found that the hot water of in a dishwasher kills microbial entities

that are beneficial in preventing food allergies. Additionally, children raised

in households where dishes were hand-washed were less likely to develop hay

fever, asthma and eczema.

And for Sanford, the college student? He’s fine.

“I’ve been through the emergency room a few times. Everything is normal

once again, well as normal as life can be. I’m still alive, and my roommate

wasn’t arrested for my attempted murder.”

For More Information

www.kidswithfoodallergies.org/

www.foodallergy.org.

Researcher Kate Allen’s complete paper can be viewed at

http://www.ncbi.nlm.nih.gov/pubmed/26728850

Bakers may contaminate the allergy-free zone even after touching a cabinethandle or drawer. Remember that it’s not just a crumb that contaminates agluten-free item; the protein molecule is microscopic.

A reaction to a food allergy can range from a minor rash, tummy achesand death from anaphylactic shock. For Sanford, the latter is his reality.

“I could tell I was losing oxygen,” he said of the ER road trip. “I reallywanted to pass out. Every time I closed my eyes, my eyelids get heavier,and finally we walk into the ER, and BAM. I hit the floor.”

Paul says people tend to focus on the food itself, but that’s only part of thebattle.

“I recommend asking your guest, or the parent of a child with a foodallergy, very specific questions: ‘Here is what I’m preparing—will thatwork?’’” she said. “Ask the guest or parent for recipes so you can beassured that serving is allergen-free.”

“My other recommendation has everyone bring their own dish to shareand keep allergy-free dishes separate.”

While one wayward nut-encrusted cookie nearly undid Sanford,the medical crew injected him with 150 mg Benadryl and 70 mg ofepinephrine. The first was an antihistamine to counteract the allergen,and the second provided a burst of adrenalin, “which makes you feel likeSuperman!”

Luckily for future shoppers, more and more grocers reserve shelves andfreezer space for allergy-free foods.

For example, Huckleberry’s Natural Market, with locations inWashington, Idaho, Montana and Oregon, assures consumers that allfoods are safe. Many alternative products can replace wheat flour with oatflour, rice flour and tapioca starch. Alternative oils and crunchy ingredientsreplace nuts.

Paul emphasizes education and label reading. One important element ofself-education is knowing about food allergy recall alerts. Several usefulwebsites are created by the government, like www.fsis.usda.gov/recalls,or not-for profit organizations like www.kidswithfoodallergies.org/ andwww.foodallergy.org maintain updated notices about mislabeled orrecalled foods.

http://www.kidswithfoodallergies.org/

http://www.foodallergy.org

http://www.ncbi.nlm.nih.gov/pubmed/26728850

http://www.fsis.usda.gov/recalls

http://www.kidswithfoodallergies.org/



By Jean ArthurLiveWell Correspondent

A diagnosis of allergies or auto-immune problemsaren’t the only reasons that may require changes toone’s diet.

Health experts often recommend dietarymodifications for those battling cancer; an optimaldiet can include foods that rebuild the body’scells and raise energy levels, especially for anyonereceiving chemotherapy or radiation.

Each patient and survivor is unique and shouldconsult a registered dietitian to develop anindividual plan for oncology patients and possibleside effects.

Integrative nutrition based on scientifically soundnutrition therapies, special needs, cultural beliefsand values merge for optimal diet plans and oftenare primarily plant-based diets.

Heather Gabbert, MS, RD, CD, a registereddietitian at Spokane’s Cancer Care Northwest,specializes in oncology and wellness and diseaseprevention. Here are some of her commonquestions regarding diet and cooking for patientsand survivors.

Q.What are some of the more commonfoods that cancer patients cannot tolerate?A. Most commonly, greasy foods and drinkingwater are not tolerated due to feeling of fullnessand taste changes. Avoiding greasy foods, andusing healthier fat sources such as coconut oil,olive oil, and avocado are recommended. Also,increasing intake of Omega 3s, such as wild-caughtAlaskan salmon, will decrease inflammation andare generally well tolerated. Flavoring water

with berries or watermelon in the base of watercontainer is helpful to minimize the “tinny” taste.

Q. How do you plan/prepare meals forthose patients, especially if the ingredient isone used in most recipes?A. I mostly recommend preparing and consumingmore anti-inflammatory foods such as what’shighlighted in Dr. AndrewWeil’s meal planapproach at www.DrWeil.com. Also I suggestRebecca Katz’s cookbook “The Cancer FightingKitchen.”

Q.What are optional or replacementingredients for foods that you cannot usefor those patients, and how do you managea recipe differently if necessary?A. I suggest anywhere you use butter, try coconutoil. Add anti-inflammatory herbs/spices/root tofoods such as turmeric and cinnamon. Scramblean egg in 1 tsp coconut oil and sprinkle in ¼ tspturmeric, for example.

Q.Why can some cancer patients nottolerate particular foods if they were ableto eat those items pre-treatment?A. One thing to remember is that most patientswho are going through cancer treatment areexperiencing symptoms such as possible tastechanges, smells bothering them, and flat-outdo not feel like eating or get full fast wheneating. Offering small amounts at a time is lessoverwhelming to the eyes and stomach of a personin cancer treatment. We pro-actively managesymptoms to minimize effects on nutritional intakeas best we can.C

ANCER COOKING&

An improved diet can help your fight

http://www.DrWeil.com


The best thing a patient can do is consume more Omega 3s which havea strong influence on appetite and that feeling of fullness following onlya few bites of foods, called “early satiety.” If unable to consume Omega3s, a supplement may be considered to get over that hump and improveappetite and allow a patient to consume more at a time, thus leading tobetter nutrition intake and weight maintenance. A food group not welltolerated typically during or after cancer treatment may be dairy. Manypatients become lactose intolerant. We then suggest lactose-free milk,which is also hormone and antibiotic free, or recommend almond milkor another plant-based milk as an alternative.

Q. Any final advice?A. Omega 3s, Omega 3s, Omega 3s! Consume more of these as toleratedas they are the most powerful anti-inflammatory, naturally occurring in thediet. Gold standard source is wild-caught Alaskan salmon. Other sourcesinclude herring, halibut, black cod, trout and mackerel. Some plant sourcesof Omega 3s include walnuts, chia seeds, flaxseeds and pumpkin seeds.Also important is making sure the gut (gastrointestinal tract) is functioningoptimally. Probiotics from fermented food sources are recommended dailyby the American Institute of Cancer Research. This includes yogurt, kefir,kambucha, kimchi and sauerkraut. Consume mini meals consisting of asmall, balanced plate of healthy fats, fiber-containing carbohydrates, andmostly plant proteins or lean animal sourced proteins, throughout the dayat about three hours apart or so to promote stable blood sugar throughoutthe day. This keeps the body revved up all day long!

Photos by Shallan KnowlesHeather Gabbert, MS, RD, CD, a registered dietitian at Spokane’s Cancer Care Northwest, says people interested ineating better, or who need to for health reasons, can find a variety of items at stores such as Huckleberry’s. Theseinclude ‘super foods’ such as blueberries, broccoli, greens, and quinoa.

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By S. Michal BennettLiveWell Correspondent

According to the U.S. Food and DrugAdministration, about 2 percent of adultsand about 5 percent of infants and youngchildren in the U.S. suffer from foodallergies — roughly 3 million people.

Studies have shown that food allergiesand the severity of reactions to themcan change throughout a person’slife, and some children evenoutgrow some allergies duringpuberty.

Still, the FDA reports thataround 30,000 consumersrequire emergency roomtreatment and 150Americans die eachyear because of allergicreactions to food.

The FDA’s FoodAllergen Labeling andConsumer Protection Act of 2004 hasidentified eight major food allergens: milk/dairy, eggs, fish, Crustacean shellfish, tree nuts,peanuts, wheat and soybeans.

Dairy, whether from a cow, sheep, goat orbuffalo, is one of the most common.

Dr. Kenneth Wakefield of the Asthma &Allergy of Idaho clinic in Coeur d’Alene alwaystells parents of children with dairy allergies tobe optimistic.

“A proven dairy allergy is much more commonin children than adults,” said Wakefield. “Agreat deal of babies will grow out of it before

they get to school age, some will stay allergica little longer but then grow out of it, and somewill keep the allergy into adulthood.”

What Is A Dairy Allergy?

Parents trying to learn more about dairyallergies first need to learn that it’s differentthan being lactose intolerant.

Those with lactose intolerance have adeficiency in the enzyme lactase and aren’t ableto digest lactose, the sugar in milk. Lactase isrequired to metabolize lactose, and the lack

of this enzyme can result in gas, diarrhea orabdominal cramping. This intolerance can betemporary as a side effect of an infection, orpermanent.

Some say that raw dairy can even reverselactose intolerance, but there is no currentscientific evidence to prove this – onlytestimonials.

An allergy, on the other hand, is anabnormal immune system response to afood.

Allergic reactions to dairy can rangefrom mild symptoms like itching inthe mouth, hives, a drop in bloodpressure, swelling, breathingproblems, or even death.

Skin and blood allergytesting is recommended todetermine the specificity andseverity of food allergies.

Allergies in action

There are two mainproteins in cow’s milk —

casein and whey. Casein is theprotein found in milk curds. Whey

is in the milk liquid left after milk curdles.Allergic reactions occur when someone’simmune system identifies these proteins astoxic and releases antibodies to neutralizethem. Those with allergies may react to eitheror both proteins, and manifestations can beimmediate or delayed.

While some adults suffer from milk allergies,children are the most susceptible, whichrequires parents to be aware of trigger foodsand help them avoid them.

ExaminingDAIRY ALLERGIES

f h l d h

GIESMilk-based ingredients present in more foods than many expect


Some are obvious, such as butter or ice cream, but dairy proteins arefound in a large variety of foods, including hot dogs and even meat-freehot dogs.

Ingesting these items can cause a quick reaction in some, which is whyEpiPens are becoming more common – small-size injectors that delivera quick burst of epinephrine to reduce reactions, including relaxingairways that may be swelling.

Allergies on the rise

In 2013, it was estimated that the rate of food allergies had more thandoubled in 10 years. At that time, one in 10 children between the ages ofthree and five had a food allergy.

At Asthma and Allergy of Idaho, between 12 to 20 patients are seeneach day, and Wakefield said about 2 percent are there for suspecteddairy allergies.

While many studies have been conducted to determine the cause of foodallergies, only a few offer conclusive solutions.

Evidence from a European study shows that diet during pregnancy andearly childhood can affect certain food allergies. Another study foundthat the injurious oils in fast food increase the risk of a child’s allergiesand asthma if consumed during pregnancy.

Evidence has been presented recommending the Mediterranean diet— more fruits, grains and healthier oils — during pregnancy to reduceallergies.

It is undeniable that a healthy diet during all stages of development can

alleviate and even prevent the progression of food allergies in children.Still, there are many unanswered questions in causes along with methodsto reduce symptoms or counteract the immune system response.

The current thinking is that simple avoidance might be the besttreatment and pay attention to ingredients.

However, this can be a challenge with processed food, since labels maynot be that clear, or dangerous ingredients may go by different names.

Food companies are required to label ingredients containing or derivedfrom allergens in two ways: either by listing the major allergen inparentheses after the ingredient: “whey (milk),” or after the ingredientslist: “Contains milk.”

Reading the labels isn’t possible at restaurants or at other people’shomes, and cross-contamination is also a concern, which can occur inrestaurant kitchens, at deli and meat slicers and when visiting friends orfamily.

Parents are encouraged to ask questions, carry therapeutic enzymes(such as Enzymedica’s DairyAssist) and always have an EpiPenon hand.

Living with allergies can be exhausting andposes a high level of stress. But there aresome useful Spokane-area resources.

• Your local natural food store may have nutrition, wellness and

dietary resources to make your diet and home safer.

• Find an allergy support group near you through the Food Allergy

Research & Education (FARE). FARE is a national organization

dedicated to making “the world safe for people with food allergies.” It

creates hope through funding research, and has seen major advances

in understanding allergies, protecting patients and even possibly finding a

cure. Visit www.foodallergy.org for more info.

• Research clinical trials, which are currently being conducted using therapies

such as oral immunotherapy, sublingual immunotherapy and Chinese herbal

therapy.

• Educate yourself. The FDA (www.fda.gov) has extensive data into regulations,

distinctions and allergen protocol.


http://www.fda.gov


By Staci LehmanLiveWell Correspondent

We all have days when we just can’t think straight or simply feel outof it. While it’s easy to dismiss anoccasional lack of clarity as “acase of the Mondays,” are theseperiods of confusion due to simpleforgetfulness, an indicator ofAlzheimer’s disease or a relativelynew ailment called “brain fog”?

Brain fog is not necessarily aclinical diagnosis but is becoming ageneral catch-all term for ongoingor persistent feelings of confusion,forgetfulness and problems focusing.

In the short term, brain fog can be anannoyance, but if it continues overtime, brain fog can cause a personto become detached, discouraged and depressed, and may even impactperformance at school or work.

“Often people can’t remember the name of a movie or an actor, they geta little stuck there. They have delayed processing where they can’t do

Are you feeling

‘Brain Fog’ is a thing, and may indicate larger health issues

Diet, exercise and lifestylemake a huge difference andthey’re free. You don’t haveto get testing to see if anyof these are what’s affectingyour cognitive abilities.

“

”– Dr. Steven Pugh, staff neurologist, ProvidenceNeurology Clinic and Multiple Sclerosis Center

Continued on Page 23

math quickly in their heads,” said Dr. Steven Pugh, staff neurologist at theProvidence Neurology Clinic and Multiple Sclerosis Center in Spokane.“There are patients who come in and say ‘I just don’t feel like my thinking

is clear, that I’m quite awake, or that mybrain is operating normally.’”

If you recognize the feelings, Pugh saysnot to assume the worst. This typeof fuzzy thinking is likely more of asymptom of something else and is oftencaused by lack of sleep, low blood sugar,allergies, dehydration or medications.

On occasion, brain fog can also beattributed to more serious diseasesand illnesses, such as diabetes, Lupus,liver disease, cancer, thyroid disease orChronic Fatigue Syndrome. Don’t panicthough: the cause and the cure are oftenfairly simple.

“A lot of time what’s wrong isn’t all these diseases, but someone’slifestyle – what they eat and lack of physical activity,” Pugh said.

Being overweight or obese, or general inactivity, sometimes comes


Does brain fog begin in the belly?By Staci LehmanLiveWell Correspondent

Ammi Midstokke knows all about brainfog. The nutritional therapy practitionerregularly works with people experiencingforms of cognitive dysfunction – or inlayman’s terms, their thinking is kind ofmuddled.

She practices at Two Birds Nutrition inSandpoint, which specializes in nutritionalaspects of brain function and examines theconnection between the stomach and thebrain.

“Eighty percent of my clients come in withbrain fog as one of many symptoms,” shesaid.

Often, the fog goes away simply by cuttingback on carbohydrates and sugar, whichcan cause inflammation.

Inflammation is often valuable in helpingthe body heal. When you’re injured,white blood cells destroy bacteria andmend broken tissue. Pain, heat, rednessand swelling are positive signs that yourimmune system is hard at work.

However, if inflammation becomeschronic, the immune system canmistakenly attack normal cells, openingthe body up to infection and autoimmunedisease. Because the body and brainare so closely linked through the Vagusnerve, which extends from the brainstemto the abdomen, Midstokke says gutinflammation can contribute to a foggybrain.

It’s not always a case of carb overload ortoo many chips or cookies. Sometimes,

brain fog is caused by undiagnosed foodallergies. Testing can determine exactlywhat foods a client is allergic to and if itis the cooked or uncooked forms that arecausing the problem.

Midstokke starts off by testing 100 foodswith 85 percent reliability through asimple finger prick and blood test.

The most common suspects of foodallergies are wheat, eggs and dairy.

“A lot of people have all three,” saidMidstokke.

Once foods such as gluten, dairy and eggsare confirmed to be allergens and areremoved from a client’s diet, the differenceis noticeable within two weeks.

If food allergies don’t turn out to be theprime culprit, brain fog may be caused byautoimmune diseases like Lupus, MultipleSclerosis or Hashimotos, a condition inwhich the immune system attacks thethyroid gland.

Sometimes, people with these chronicconditions have been visiting many doctorsand have undergone many tests with noconclusive diagnosis.

As a Nutritional Therapy Practitioner, nota physician, Midstokke can’t diagnosespecific diseases, but can spot warningsigns, perform tests, and work with theclient’s primary provider on treatmentoptions.

Nutritionists often have an advantageover doctors in that they can spend moretime talking about medical issues, diet andlifestyle.

“It’s hard to find a practitioner versed inall of this. Often, doctors don’t have the

time to talk about changing lifestyles,”she said. “You can’t run a practice likethat – it’s cost prohibitive to spend anhour talking about things like eatingsauerkraut.”

Sometimes the process works the otherway; a patient will be diagnosed withhigh cholesterol or as pre-diabetic, andtheir doctor will refer them to Midstokkeor another nutritionist to learn how tomanage their conditions. Midstokke sayscollaboration is the ideal situation.

Brain fog can affect anyone, even children.

According to Midstokke, brain fog can bemistaken for Attention Deficit Disorderor Attention Deficit HyperactivityDisorder. Children often can’t describe thedifficulties they are experiencing so theyact out, throw tantrums or perform poorlyin school due to frustration or problemsconcentrating. This can also be due to foodallergies, too much sugar or being on whatshe calls a “sugar roller coaster.”

When people of any age skip breakfast, ordon’t eat often enough, their body beginsto break down tissue to create bloodsugar.When that wears off, the personexperiences a blood sugar drop and fatiguesymptoms. To give themselves an energylift, they may have a sugary snack, or thebody can break down more tissue, whichtriggers more highs and lows.

“You’re going from being malnourished toinflamed to malnourished to inflamed allday,” said Midstokke.

If you’re experiencing brain fog or clarityissues, Midstokke advises people toaccurately seek out a cause, whether thisstarts with a doctor or a nutritionist.


with side effects that are major contributingfactors to brain fog. Some types of diabetes,consumption of excess carbohydrates andreduced oxygen to the brain, due to cloggedarteries or low blood pressure, can also muddlebrain activity.

One obvious way to fight mental confusioncaused by obesity is through a better diet andmore exercise.

Physical activity has other benefits: it increasescirculation to every part of the body, anddelivers glucose and oxygen to the brain, whichspurs brain activity. This can help even thosewho aren’t necessarily overweight but may behaving a hard time thinking straight.

“Take a look at how much water you aredrinking. Dehydration can cause cognitiveissues. Poor sleep habits are a cause of daytimesleepiness. Same with how much caffeine youare consuming,” Pugh said.

Stress can also contribute to a loss of mentalclarity. Over a long period, it can cause poordecision making, anxiety, depression, insomniaand memory loss.

However, Pugh doesn’t write off all cases ofbrain fog purely to lifestyle/poor habits. Uppingone’s exercise regimen doesn’t seem to helpwith illnesses associated with brain fog suchas Chronic Fatigue Syndrome. If increasedactivity makes symptoms worse, it may signal adifferent medical issue.

In this case, your first step is to visit your familydoctor for basic tests, evaluating blood cells,

Continued from Page 21.

Photo by Shallan KnowlesEver feel like you’re losing your marbles? As illustrated by Spokane resident Bea Lackaff, feelings of confusion or poor memory can be caused by poordiets, low physical activity or certain medications.

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allergies and medications.

“Just about any medication you take has the potential to cause sideeffects to the brain. Antihistamines, anti-depressants, chemotherapy,blood pressure medicine,” said Pugh.

If initial tests rule out these possibilities, a specialist such as aneurologist may be able to dig deeper. Experts can also look atautoimmune diseases such as Chronic Fatigue Syndrome or Epstein-Barr virus as possible culprits.

“The reality is that brain fog can accompany any disease from COPDto cancer, to thyroid disease to liver disease… If you tell me thatyou’re fatigued, it doesn’t really tell anything about what the causeis,” Pugh said. “When I have a patient that comes in saying ‘I havefatigue or brain fog,’ I try to determine if they are talking about acognitive process or a strength issue.”

People shouldn’t panic if they have periods of feeling out of it. There’sa higher probably that you’re not suffering from a life-changingdisease.

While this analysis may sound oversimplified, a good starting placeis to focus on the basic things that can be contributing to your lackof clarity: caloric carbohydrates like refined sugars, the benefits ofproper hydration and exercise.

“These three things make a huge difference and they’re free. Youdon’t have to get testing to see if any of these are what’s affectingyour cognitive abilities,” Pugh said.

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BIKE SAFETYfor New Riders

By Erika PrinsLiveWell Correspondent

For busy people who can’t always find time for a workout, riding a bicycle fortransportation can be a perfect solution: it’s a chance to catch some rays on thego, parking is always free and even a short pre-work ride can elevate energy andalertness.

Before hopping on the bike, it’s important to become familiar with local andstate laws, which can ease the transition from four wheels to two.

Be visible.“Anything you can do to be seen sooner so that drivers have a chance toplan their path,” said Eileen Hyatt, certified instructor with the League ofAmerican Bicyclists.

Being seen doesn’t just mean wearing bright clothing and equipping yourbike with bright lights. A rider’s position on the road impacts whether ornot drivers can see them, Hyatt says.

Riding as close to the curb as possible may seem like the safest option, butit’s not where drivers look for other road users.

“Most crashes happen at intersections,” she said. “Most drivers aren’tlooking at the curb.” Instead, Hyatt recommends riding in the right tire trackwhen using the roadway feels like a safe option.

“It makes you more visible to people coming behind you. It gives you a littlespace to move over if you need to, and it allows you to be seen.”

There’s no one right way to use a road, she said, since lane width, vehicle speedand many other factors vary from street to street. “Every road’s different, every

situation is different.”

Be predictable.Angry drivers can feel much more threatening when you’re on a bike. They may not be

entirely avoidable, but the best way for all road users to respect one another is to avoidstartling each other.

“Let people know what you’re going to do before you do it,” Hyatt said. “When you surprise people,their first reaction is fear, but that quickly flips to anger.”

Take a seat on the therapist’s couch for a moment. Anger, called a “secondary” emotion, often starts withfeeling vulnerable and afraid. If a driver feels caught off guard by a person on a bike popping out in frontof them, their heart-stopping moment can quickly turn to road rage.


The right lane isn’t the only lane

for bikes.For the most part, riding in the right-handlane makes sense for bicyclists becausethey’re likely slower than other road users.But, just like people in cars, people on bikesshould pass on the left and use appropriateturning lanes.

“You stay on the right because you’re slower— that’s called speed positioning — butyou also have to consider your destinationposition,” Hyatt said. “So when you go left,you negotiate moving to the left lane.”

Bicyclists should clearly communicate withdrivers about their intentions and yield to thevehicles already in the lane.

In fact, says Hyatt, the principle of yieldingto the traffic moving in a straight line mostalways applies: “When you are changingdirection — that means if you change lanes,if you turn left, if you turn right, you haveto yield to others. If you’re continuing on astraight line, it’s your space.”

Washington State doesn’t

require helmets — but Spokane

does.When checking on bike laws, riders shouldcheck both state and local laws. Helmetrequirements differ from city to city withinthe state.

All Spokane riders in the City of Spokanemust wear a helmet. In Spokane County,kids ages 3-16 must wear helmets whenriding anything with wheels, including bikes,scooters and skateboards.

Idaho does not require riders to wearhelmets, though the City of Coeur d’Alenerecommends wearing one on its website.

Laws aside, your noggin is about as ding-proof as your iPhone screen. Even a minorspill can cause serious damage.

Riding on sidewalks is OK,

except when it isn’t.Bicyclists may ride on the sidewalk or thestreet, depending on where they feel most

safe, in both Idaho and Washington — for themost part. But there may be bans on sidewalkuse in most dense urban districts, such asdowntown Spokane.

In Coeur d’Alene, riders may not ride onsidewalks downtown on Sherman Avenuebetween First and Sixth Street or on portionsof Lakeside Avenue

Rules differ for cyclists on the

road and on the sidewalk.The rules of the road also apply to bicyclistson the road, with a few extra protectionsin Washington for bicyclists and other“vulnerable users” like motorcyclists andmopeds. That means riders must pass on theleft, ride with traffic and use signals and obeyall signs and traffic lights — though ridersmay cautiously proceed through sensoredtraffic lights triggered by motor vehicles.

Likewise, on the sidewalks, pedestrian lawsapply to cyclists, with some extra protectionfor those not on two wheels. Pedestrians getthe right-of-way on sidewalks in Idaho andWashington. Idaho state law and Spokane’smunicipal code both require cyclists to givepedestrians an audible heads-up beforepassing.

Never ride against traffic.

Though it falls under the umbrella of “obeyall traffic laws,” this common mistake bearsrepeating. Riding with the flow of trafficdoesn’t just mean ensuring cars can safelypass slower cyclists — it also means riding inthe same direction as traffic. Riding againsttraffic is illegal and unsafe.

Tap experienced riders for their

route recommendations.“When people consider [how] they shouldbike to work, they’re thinking about thestreets they drive to work, and they’re going‘no way,’” Hyatt said. But the better bikeroutes often utilize less-trafficky side streets.

She recommends checking out a local bikeroute map — find one for Spokane at srtc.org — to see what routes around town otherbicyclists recommend.

More information about localbike laws can be found at:League of American Bicyclists:bikeleague.org/statebikelaws

Idaho Transportation Department:itd.idaho.gov

Washington Department of Transportation:wsdot.wa.gov

Photo by Erika PrinsOmar Akkari and Erin Schafer ride through Spokane.


By Dan WebsterLiveWell Correspondent

In 1990, Amblin Entertainment released a comic-horror movie titled“Arachnophobia.”

Its tagline was simple: “Eight legs. Two fangs. And an attitude.”

While the movie was a modest success, grossing more than $53million, many viewers were more affected by the horror than thecomedy.

That’s because many of those people were exactly what the film’stitle suggests: deathly afraid of spiders.

Some people, in fact, see spiders as nightmarish. One such someoneis the actor Chris Pine.

“Not a fan of spiders,” the “Star Trek” star admitted to theAssociated Press. “I saw ‘Arachnophobia,’ which was single-handedly rated in the top three worst choices of my life.”

Pine is hardly alone. Arachnophobia is one of the most prevalentof human fears, along with glossophobia (fear of public speaking),aviatophobia (fear of flying), claustrophobia (fear of enclosed places)and even coulrophobia (fear of clowns).

By fear, we don’t mean a simple nagging worry.We mean a gut-clenching, fight-or-flight, debilitating sensation.

Here’s how the Mayo Clinic defines the term phobia: “Anoverwhelming and unreasonable fear of an object or situation thatposes little real danger but provokes anxiety and avoidance.”

The fluttering in your belly that you feel when, say, preparing toaddress an audience is one thing. A phobia, the Mayo Clinic asserts,“is long-lasting, causes intense physical and psychological reactions,and can affect your ability to function normally at work or in socialsettings.”

The answer may vary depending on the severity of reaction it generatesand how many others share that particular reaction. And, of course,who is doing the measuring. For instance, a study in 2015 by theWilkinson College of Arts, Humanities and Social Sciences asked1,541 adults across the country about 88 common types of fears.The study identified eight “Domains of Fear,” separating different fears,including personal anxieties (public speaking); environment (climatechange, pollution); technology (robots, cyber-crime).Topping the “Very Afraid” list included:Corruption in GovernmentCyberterrorismCorporate tracking of personal informationTerrorist attacksGovernment tracking of personal informationEconomic collapse

While all these calamities are often out of one’s control, and maycause varying degrees of anxiety in some, they also don’t compare tothe “classic” phobias. According to Fearof.net, a phobia resource, theupdated list of favorite irrational fears for 2016 includes:Trypophobia (holes)Aerophobia (flying)Mysophobia (germs)Claustrophobia (small spaces)Astraphobia (lightning/thunder)Cynophobia (dogs)Agorophobia (open/crowded spaces)Acrophobia (heights)Ophidophobia (snakes)Arachnophobia (spiders)

FEAR OF SPIDERSAND OTHER

COMMON PHOBIASTreatment options can vary

So what really scares you?


Think of former NFL coach and footballbroadcaster John Madden. For years, Maddentraveled between stadiums in a speciallydesigned RV. Popular belief was that he wasafraid of flying. But as he clarified to the NewYork Post, Madden suffered from another kindof phobia.

“Claustrophobia,”Madden said. “When Icoached, I flew all the time. I would get inthere. They would shut the door and I wouldfeel that I have to get out. And then have apanic attack. It happened three times, andon the third time, I said, ‘This is it. If I getdown from this one, I’m never going to get onanother airplane the rest of my life,’ which Ididn’t.”

Clearly, not everyone enjoys the same kind ofoptions that Madden did. Most of us eitherfind ways to avoid our phobias, grit and bearthem or – if they are debilitating enough – seektreatment.

According the U.S. Food and DrugAdministration, phobias exist under the generalheading of anxiety disorders, and come in threegeneral types:

Specific or simple phobias – fear of anobject of situation (spiders, heights, flying);

Social phobias – fear of embarrassment in asocial setting;

Agoraphobia – fear of public places.

And while theories on the exact causeof phobias range from past trauma (e.g.,especially creepy clowns at a child’s birthdayparty) to long-evolved instinctual fears (earlyhumans remembering that spiders and snakesmight be poisonous), treatments can varyalmost as widely.

Some examples cited by the Mayo Clinic fallunder two general categories:

Medication – Prescribed drugs caninclude everything from beta-blockers toantidepressants to sedatives;

Psychotherapy – Talk therapy can includesessions of desensitization (or exposure)therapy, which “focuses on changing yourresponse to the object or situation that youfear”; and cognitive behavioral therapy,which keys on alternative attitudes that helpin learning “ways to cope with the fearedobject or situation differently.”

For the truly debilitated, professional guidancecan be a lifesaver. Just look online under“phobia treatment” for a local source.

Until then, those afraid of spiders in particular,take a lesson from Chris Pine: Whatever youdo, don’t watch “Arachnophobia.”

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alternativeto alleviate

health issues

New customers at Green Star Cannabis may think owner SamCalvert is a scientist deep into research when they see him with ascope at his desk. And he is, sort of, as he meticulously inspectsnewly arrived marijuana for abnormalities.

Green Star Cannabis goes to great lengths to inspect the qualityof its products, which is evident by how many inspection scopesburn out, and how big the rejection pile grows with product thatdoesn’t meet their standards.

Calvert uses the scope to look for spider mites, mold and otherinconsistencies that affect the quality of the product.

“We always start with that and if it doesn’t pass my scope, thenit goes in the rejection pile,” Calvert said. “It happens a lot withnew growers.”

Any product that does pass the initial scope still has to meet allof the requirements on a product review feedback form. Calvertsaid the shop ends up turning away about 50 percent of theproducts through the scope and about 35 percent through therest of the review process.

“Some of it can absolutely be horrible and wet, and we can seestuff that shouldn’t be there even with the naked eye,” he said.“It’s like telling me you’re going to give me a Pepsi and then sellme a root beer. It’s not going to work.”

Calvert and his trained 8-member staff are proud to be part ofthe only shop in Spokane that sells indoor, hand-trimmed pot,which he buys from Tier1 and 2 small-batch growers.

Indoors, the grower has control of the environment. They canhave a very clean and hygienic space compared to the many

Many usevape pens asalternativeto allevia

health is

By Courtney DunhamLiveWell Correspondent

New customers at Green Star CanCalvert is a scientist deep into rescope at his desk. And he is, sonewly arrived marijuana for

Green Star Cannabis goesof its products, which isburn out, and how bigdoesn’t meet their sta

Calvert uses the scinconsistencies th

“We always stit goes in thenew growe

Any proof thesaidpror

LOCAL POT SHOPFOCUSES ON

QUALITY


possible variables that can impact anoutdoor operation. This is especiallyimportant for growers who arehoping to sell their plant product formedicinal use.

When cannabis is cultivatedmedicinally, it needs to be completelyfree of germs, fungus, parasites or anyother microscopic organisms that cancause illness. People with weak andsensitive immune systems or breathingproblems need to consume productsthat are free of insects, spores orpesticides.

Calvert and staff also look for hand-trimmed buds with the trichomesintact. Auto-trimmed buds that gothrough a machine may have damagedtrichomes, which hold a ton of theTHC that creates “the high.”

“We are searching high and low forthe best product available – whateverthat turns out to be,” he said.

Green Star, the closest pot store todowntown Spokane, was one of thefirst shops to get a license to operatein Spokane, but Calvert waited toopen so his customers wouldn’t findhigh prices due to taxes or inflation bygrowers.

It all comes down to putting thecustomer first at Green Star.

“A budtender meets you at the doorand stays with you the whole time toanswer all of your questions and helpyou find exactly what is best for you,”Calvert said.

Hearing back from his customers whohave gotten relief from using cannabisfor a variety of physical ailmentsmeans the most to Calvert.

“We had a gentleman come in whowas anemic and couldn’t gain weightno matter what he had tried andwas very frail,” he said. “He came inone month later and had gained 15pounds. I’ve heard a lot of successstories from my customers on how

using cannabis has helped them, butthat story will stay deep in my heart.”

Calvert encourages his customers,and anyone who is interested in usingcannabis for whatever reason, to keepa journal on what strains and productswork best for them.

He also sees many people who don’twant to smoke, especially women, butare interested in using pot to ease someof their symptoms. He recommendsusing vaporizers and pure cartridgeswhere you can still get the benefits ofcannabis without the smoke.

Green Star is an authorized dealerfor Atmos, which makes the R2, apowerful vape pen that can be used foroils, wax, honey juice and dry herb.This alternative is especially great forpeople who want to be discreet too.

Michelle McDermott chose a vapepen to help with insomnia. She waslooking for an alternative to takingAmbien and other pharmaceuticaldrugs that she didn’t feel safe usinganymore.

“You can’t even pronounce many ofthe ingredients in a lot of painkillers orsleep aids, which I used for years,” shesaid. “When I chose to start using potas a relaxant instead, I knew exactlywhat I was putting in my body.”

Her budtender recommended Indica,which is great for people who struggleto get to sleep. Indicas produce verysedative effects and users often feelsleepy and very relaxed after using it.

McDermott admits, though, that shedidn’t want to smoke anything, andfound that a vape pen was perfect.

This is exactly what Calvertencourages.

“I want customers to educatethemselves with true data to decidewhat the best approach and option isfor their needs,” he said. “It’s alwaysall about the customer and what isbest for him or her.”

Photos by Courtney DunhamTop photo, Sam Calvert, owner of Green Star Cannabis, examines a strain of marijuana for parasites,fungus, pesticides or other contaminants. The shop, below, includes an educational component to thisnew legal product.


New cannabis shopsenjoy educating

curious customersBy Courtney DunhamLiveWell Correspondent

Numerous national polls show that a growingnumber of Americans support some formof cannabis legalization, and this is evidentin Spokane, where legal marijuana salescontinue to boom.

Owners promote variety of uses beyond smokingOne establishment leading the way is SativaSisters, whose staff focuses on makingcustomers feel at ease the moment they walkinto the store.

“We strive to be very friendly and welcomeall the questions people have,” said ManagerEric Skaar. “We really try and educate themabout safety and the effect. We ask them what

type of experience they are looking for, whichis a great way to start the conversation.”

It’s hard to miss the cheery and bright greenbuilding on Trent Avenue, and the invitinglighting is designed to make the experiencenot only more comfortable, but free of anyshame or ignominy that once was attached toseeking out something that, until recently, wasillegal.

Although the stigma over buying orusing marijuana has lessened, many stillhave curiosity and interest in trying it forrecreation and as a medical alternative, butare hesitant to take that first step.

Skaar understands this, which is whyeducation on the process and experience isvital.

When Sativa Sisters first opened its doors, hesaid many of their customers were older thanthe stereotypical younger consumer.

“The majority were over 40, but now we seepeople anywhere from 21 to their 80s,” Skaarsaid. “Some people have never used it before,whereas some haven’t used it in 30 years.They come from all walks of life.”

He thinks the increased age range not only


reflects a reduction of the stigma, plus thewelcoming efforts of store staff.

“We know all of our growers very well, andwe can tell you what’s exactly in it—the THClevel, what batch, the effects and what, if any,pesticides were used,” he said.

This information is something buyers willnot find on the black market, where theymay encounter a cheaper product, but fromill-informed ‘sellers’ with no strictly enforcedguidelines for quality or safety.

Sativa and Indica are the two major types ofcannabis plants, which can be mixed to createhybrid strains. Each strain has its own rangeof effects on the body and mind resulting in awide range of medicinal benefits.

According to Live Science, Indica plantstypically grow short and wide, compared toSativa plants which grow tall and thin. Indicaplants are better suited for indoor growingbecause of their short growth, and Sativaplants are better suited for outdoor growingbecause some strains can reach over 25 feet inheight.

The ‘high’ produced from smoking Indica is astrong physical body high that can make yousleepy or ‘couch-locked,’ and provides deeprelaxation, compared to a Sativa high, knownto be more energetic and uplifting.

Marijuana strains range from pure Sativas topure Indicas and hybrid strains consisting ofboth. Because Sativa and Indica buds havevery different medicinal benefits and effects,certain strains can be targeted to better treatspecific illnesses.

The options to consume cannabis are asvaried as the strains themselves.

Skaar said he is a big fan of the tinctures—liquid extracts of cannabis—which are usefulalternatives for people who aren’t interestedin smoking.

“It’s the oldest form of herbal medicine,” he

Photos by Courtney DunhamSativa Sisters tries to make the environment aswelcoming to all types of customers and ages, including a coffee area.

said. “Plus, it’s the most discreet, which isvery important to some people.”

Tinctures absorb into your system throughthe mouth about 15 minutes faster thanedibles, which are another popular alternativeto smoking. Unlike edibles, Skaar said it’s alot harder to overdo tinctures.

But if you do choose this method than keepto the Colorado slogan, “Start low. Stayslow.”

Abbey Reyes, 42, chose to try cannabis forpain relief from rheumatoid arthritis. A fewfriends encouraged her to look into it. Shesaid edibles didn’t turn out to be the bestoption for her.

“I never knew how much I should eat forsure and frankly didn’t want to have to worryabout it,” she said. “Now I just do tincturesbecause I know exactly how much to takeand it’s easy and quick.”

Reyes replaced several prescription drugs thatshe was taking for her RA with one tincture

hybrid and has found more relief without theadded side effects of the meds she had beentaking.

“I felt like I was putting poison into my bodybefore, which just didn’t sit or feel right,” shesaid. “Now I know exactly what I’m takingand feel so much better for it.”

Skaar is excited about the future of cannabisin Washington State and the growingalternative methods available, which hehopes will erase the stigma even more. Inthe future he said he’d love to have higherdoses available for medical patients, and seesmoking lounges approved.

Reyes seconded that motion.

“If we have bars where people can share aglass of wine or beer together, why can’t wehave pot lounges?” she asked. “It’s legal nowand so many more people smoke or use itthan we realize.”


By Courtney Dunham LiveWell Correspondent

Deaths from drug overdoses reached an all-time high in 2014, according to the Centers for Disease Control and Prevention. Overdoses of prescription drugs and heroin continue to be the leading cause of unintentional death for Americans, rising 14 percent from 2013 to 2014.

Last year, 47,055 people died from drug overdoses – 1.5 times greater than the number killed in car crashes. Opioids are involved in 61 percent of all drug overdose deaths.

The latest CDC data finds that deaths from natural opiates such as morphine, codeine and semisynthetic prescription pain killers like oxycodone and hydrocodone jumped 10 percent from 2013 to 2014.

These alarming stats have many people looking into alternative methods to manage pain and other health challenges.

Cannabis shop owners often hear about improved conditions from their customers, and decades of research and personal anecdotes point to a variety of medical uses for pot.

THC, or tetrahydrocannabinol, is the most recognized ingredient in cannabis. It is best known for causing the high users get from consuming marijuana.

As a result, THC has caused the most controversy surrounding the plant’s medical use, with many health professionals citing the high as a drawback.

However, while compounds like cannabidiol (CBD) have started to gain favor due to a lack of psycho-activity, research have revealed a number of medical benefits unique to THC.

These are the most reported benefits by The Institute for Ethics and Emerging Technologies:

Pain relief Studies show that THC activates pathways in the central nervous system, which block pain signals heading to the brain. Likewise, cannabis has been shown to be especially effective against neuropathic pain, or nerve-related pain.

PTSD The high from THC is also associated with temporary impairments of memory. While some users may consider this a flaw, people battling post-traumatic stress disorder may find the idea of impaired memory downright therapeutic. A big part of PTSD involves recalling painful memories, and recent studies confirm that oral doses of THC can help relieve flashbacks, agitation and nightmares.

Legal pot legally eyed for medical

benefitsc

rt

Boosters hope it can reduce rising prescription overdoses


Nausea and vomiting THC has been available in pill form to relieve nausea in cancer patients since the 1980s. Marinol, a pill containing synthetic THC, was the first THC-based medication to be approved by the FDA for this purpose. Since then, other THC pills have been developed and prescribed to patients undergoing chemotherapy, including a pill called Cesamet.

Increased appetite THC can work as a powerful appetite stimulant in both healthy and ailing users. Similarly, Marinol and Cesamet are regularly prescribed to boost appetite in patients with cancer and HIV-associated wasting syndrome. A number of studies conducted with Marinol suggest that THC can also stimulate weight gain in patients with anorexia.

Asthma THC’s ability to improve breathing in asthmatics is supported by research dating back to the 1970s. Following trials that showed smoking marijuana could help calm asthma attacks, scientists tried (and failed) to develop an inhaler that could deliver THC. While the THC inhaler idea was ultimately abandoned, some say modern-day vaporizers might be the solution.

Glaucoma Another benefit of THC recognized early on was its potential to relieve eye pressure in patients with glaucoma. After studies in the 1970s showed that smoking marijuana could reduce symptoms in glaucoma sufferers, scientists tried (and failed again) to develop a way to administer THC in eye drops. The idea proved too complicated due to the fact that THC is not soluble in water. While some glaucoma patients rely on medical marijuana, The American Glaucoma Society maintains the position that its effects are too short-lived (lasting 3-4 hours) to be considered a viable treatment option.

Sleep aid THC trials conducted in the 1970s found that oral doses of THC helped both healthy individuals and insomniacs fall asleep faster. Interestingly, more recent studies suggest THC may also improve nighttime breathing and reduce sleep interruptions in those who suffer from sleep apnea. Researchers are currently working to develop a THC-based medicine for treating the condition.

This product has intoxicating effects and may be habit forming. Marijuana can impair concentration, coordination, and judgement. Do not operate a vehicle or machinery underthe influence of this drug. There may be health risks associated with consumption of this product. For use only by adults twenty-one and older. Keep out of the reach of children.

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By Dan WebsterLiveWell Correspondent

A couple of years ago, as singer-songwriter Kevin Devine performed with his band at Spokane’s Knitting Factory, the airover the dance floor was filled periodically with plumed streams of what looked like smoke.

The streams came from the mouths of three young women who took turns sucking on a small, tubed instrument and thenblowing distinct white clouds toward the ceiling.

The sight felt reminiscent of a past time, to the era in which cigarette smoking was common – and legal – in publicvenues.

Only this wasn’t traditional smoking. The women were sucking on a shared electronic cigarette, a battery-powereddevice that heats a liquid containing nicotine and other chemicals, often laced with some kind of flavoring. And theylooked as if they were enjoying it.

Since its invention in 2003 by a Chinese pharmacist named Hon Lik, the electronic cigarette has come to be knownby different names: the e-cigarette, vaping dispenser or the more formal “electronic nicotine delivery system.”

Its use is growing: according to the U.S. Centers for Disease Control andPrevention, the number of middle school

The DubiousValues of Vaping

Areproponentsof ‘safer’e-cigsblowingsmoke?Photos by Shallan Knowles

Lilac City Vapor offers a variety of flavors and electronicvaping devices as alternatives to cigarettes.


and high school students using e-cigarettestripled between 2013 and 2014.

From the beginning, e-cigarettes have beenextolled as a safer alternative to the moretraditional nicotine delivery systems: cigarettes,cigars, pipes and even chew. But the truthregarding the health benefits of vaping isdebatable, and really depends on who is doingthe talking.

One thing is clear: the vapor produced byan e-cigarette, while simulating the effectsof traditional cigarettes, delivers nicotinewithout including many of the toxic chemicalsproduced by burning tobacco leaves.

Yet according to sources, including theNational Institute on Drug Abuse, e-cigarettescarry their own brand of ill effects, including:

1. Addiction to nicotine.2. Production of known carcinogenssuch as formaldehyde and acetaldehyde.Then there’s also minuscule metal particlesfrom the vaporizing device itself. A 2015 studyat the Harvard School of Public Health linkeddiacetyl, a flavoring chemical found in morethan 75 percent of flavored e-cigarettes, withcases of severe respiratory disease.

3. Active immune system suppression.A recent study from the University of NorthCarolina found that vaping suppresses morethan 350 genes involved in the human immunesystem. The study, cited by arstechnica.com,suggests that e-cigarette users “may havecompromised immune

responses,making thempotentially morevulnerable to infections anddiseases.”

4. Progression to ‘old-school’ cigarettes.According to a 2015 study by the Journal ofthe American Medical Association (JAMA)Pediatrics, teens who try e-cigarettes are morelikely to want to try traditional cigarettes.

Yet the questions involving the safety ofe-cigarettes are hardly simple. E-cigarettesalso have their defenders who say the habit ishealthier for people’s bodies and people aroundthem.

A 2015 report by Public Health Englandstates that “the current best estimate is thate-cigarettes are around 95 percent less harmfulthan smoking.”

And despite what the JAMA Pediatrics studyclaims, vaping is seen by some as a good wayto transition away from traditional tobaccouse, the harmful effects of which have beenproven conclusively (no thanks to the tobaccoindustry).

Nicotine is addictive, but it has health benefits,too. In limited quantities, nicotine has beencited as a useful tool for certain mentaldisorders; it has been used to treat everythingfrom Attention-Deficit/Hyperactivity Disorder(ADHD) to Parkinson’s disease andeven Tourette

syndrome.

As forsuppressing the immunesystem, even the UNC researcherscan’t say with any degree of certainty thate-cigarettes lead to “boosted infection risks orother immune diseases.”As one member of thestudy admitted, “We don’t know.”

The Harvard study? Co-author DavidChristiani told the Harvard Gazette, “Sincemost of the health concerns about e-cigaretteshave focused on nicotine, there is still much wedo not know about e-cigarettes.”

One point about e-cigarettes everyoneacknowledges is the need for more studies.Until such data become available, maybe oneof the authors of the Public Health Englandreport has the best advice.

“(T)he evidence consistently finds thate-cigarettes are another tool for stoppingsmoking,” said Professor Ann McNeil of King’sCollege London, “and in my view smokersshould try vaping, and vapers should stopsmoking entirely.”


By Mariesa StokesLiveWell Correspondent

When Dr. Kathleen Ruby began work as acounselor at Washington State University’sCollege of Veterinary Medicine, she faced aninteresting request. The students, who werealready studying the science of euthanasia,wanted to learn more about the emotional sideof death.

They felt they would become better careproviders if they better understood more aboutgrief and bereavement.

According to Ruby, the short lives of petscompared to humans, combined with thegeneral acceptance of euthanasia, meansmodern veterinarians can face patient death upto five times more often than ‘people’ doctors.

Ruby said her students were concerned aboutthe quality of life of not just the patients butalso the people who loved them. They alsowanted to know how to care for the wholefamily, before and after a pet’s death.

In 1990 this idea evolved into “Pet LossHotline” – a course that transforms the waystudents approach euthanasia, compassion andend-of-life care, while helping grieving familiesaround the world.

Today, the course is taught by Valerie Russo,Ph.D, LMHC, and Andra Edwards, DVM.Russo is also a counselor who provides mentalhealth services to students at all levels inthe WSU program. Edwards is a practicingveterinarian and took the class in 2005.

Pet LossHotline

Veterinarystudents helpothers whilelearning aboutlove and loss

Student receive classroom instruction fromRusso and Edwards, and also volunteer shiftsanswering phones and answering emails fromgrieving owners.

Overseeing the student volunteers are twomanagers who are previous students, such asthird-year student Nicole Schwinkendorf.

The program receives annual funding fromPurina, which helps cover costs like brochurecards and resource materials. This year Purinaalso paid for a new computer for the hotlineoffice.

The “Pet Loss Hotline” course is an elective,but both instructors believe it would benefit allveterinary students.

“I would like to see students take it rightaway,” said Russo. “It can provide a basisto thread through as they begin to reallyunderstand the human-animal bond.”

Edwards agreed.

“This class was absolutely invaluable to meas a brand new ‘baby vet’ in the real world,”she said. “I use the things I learned every day,

just as much or even more than the medicalknowledge.”

Calls and emails come in from around theworld.

“Sometimes they call because they live bythemselves and have no one else to talk to,”said Schwinkendorf. “To me that’s the saddestpart. Typically these are older people, and theanimal was their main social connection, andit may be the one relationship they had, so thatloss is devastating.”

Many contacts come in from people whosepets aren’t gone yet, asking how they’ll knowwhen it’s time. Most want to know about thegrief process, said Russo.

“A lot of our handouts have to do with thegrief process – that and talking to childrenabout pet loss,” she said. “A lot of people don’tknow how to talk to their kids. A lot of folksare trying to make decisions about their pets’lives. They want to know things like ‘how doyou determine the pet’s quality of life?’”

Some reach out right after a pet passes, and


Grieving pet parents

shared what their vets’

office staffs have done

that showed compassion.“Every time one of my pets has passedor been put down I have received a cardfrom the vet’s office. I think it’s a sweetthing, and I think that is hard for them,too. My vets have taken good care of mycats and me, too.”

– Karen Mobley

“When I lost Inky, I got a card witheveryone’s signature, but one of the vetassistants who knew Inky well wrote ashort note. They included Inky’s pawprint and a tuft of her hair… Theynow have a candle on the check-indesk with a sign saying, ‘if this candleis lit, someone is saying goodbye totheir beloved pet. We ask that you berespectful and keep your voice lowduring their time of grief.’”

– Danny Barnes

“When I had to put my beloved Daxto sleep in October, I received a cardwith his little paw prints in heart-shapedplaster.”

– Michelle Snyder

“We got a lovely card, signed by allwho had been there ‘that’ evening.Wereceived a beautiful dog angel pin. Iwore it for a long time.”

– Debbie Patching

“Our vet offers in-home euthanasia,and it was the best thing that couldhave happened when it was time tosay goodbye to Sketchy. Later that daywe received a nice plant basket andhandwritten card from everyone at theoffice.”

– Brad Fletcher

others call around the anniversary of a pet’sdeath. Volunteers offer tools to help cope withloss as well as ideas on how to find closure –without judging anyone’s grief.

“We ask the students to pay attention tothe kinds of calls and emails they’re getting,especially those who reach out repeatedly,”said Russo. “They’re in different stages of thegrief process, and it’s interesting for them to beable to see that and understand how they canbe supportive.”

Over the years the hotline has moved fromhandwritten notes to computer records,and the classes reflect changes in veterinarymedicine, such as the increased popularity ofanimal hospice. But the core topics remain thesame.

“We get a lot of students who are worriedabout the often-mysterious subject ofeuthanasia and all the emotions surroundingit,” Edwards explained. “They want to knowwhat to expect and how to compassionatelyinteract with their clients in their time of grief.”

She says after 11 years in private practice –seeing so much end of life, experiencing somany sad diagnoses and providing countlesseuthanasias – she can give the students anexcellent “real world” perspective, withsuccesses and failures.

“I teach my students first and foremost, to notfear the euthanasia procedure, but to embraceit as one of the most special gifts that they canprovide for their clients and patients. Insteadof dreading the sadness and high emotion, it’sgood to try to think about what a differenceyou, as the vet, can make for people whoare losing their beloved pet. In a well-doneeuthanasia experience, the veterinarian has theability to take away the clients’ guilt, anxietyand fear, and leave them with just their grief.That is an amazing thing!”

Dr. Nick Snider is a 2014 graduate of WSU’sCollege of Veterinary Medicine. He hadpersonal experience with loss when he enrolledin the Pet Loss Hotline class but says thecourse helped him better understand howpeople deal with grief.

Photo by Mariesa StokesDr. Nick Snider from SouthCare Medical Center learned about grief from his owndog, Molly, preceding page, and a course at Washington State University’s College ofVeterinary Medicine.

“Manning the hotline and talking to peoplebrought home the different ways everyonegoes through the grief process,” says Snider,who now practices at SouthCare AnimalMedical Center in Spokane. “Grieving is sucha personal thing, and I hadn’t thought aboutit that way before the class. That experiencehelped shape how I approach it.”

Snider listens to the needs of the entire family– both animal and human members. During anexam he might get down on the floor and offerbelly rubs to aid an animal’s anxiety. But healso helps human family members by offeringinsight, support, encouragement and even hugsand tissues when needed.

“Family members go through different stagesof grief at different times. It’s important to meto gauge where each one is and to recognizethere are different levels of bonds,” he says.“Some people may not have anyone else.Their pets have been there every day and haveseen them through everything. They’re losing

Continued on Page 38


Hotline co-manager NicoleSchwinkendorf says thePet Loss course includeslogistical ways veterinarianpractices can be moresensitive to grieving families:

• Designated rooms in veterinary

offices that have softer, not clinical,

lighting for euthanasia

• Separate entrances and exits so

grieving human family members

don’t have to walk through a room

full of people and pets

• Scheduling euthanasia first thing

in the morning or last thing in the

afternoon when the office is less

busy

• Staff awareness when euthanasia

appointments are scheduled, and

the need to be cognizant when

interacting with human family

members

• The importance of vets remaining

present and not rushing through

important moments for clients to

say good-bye

Photo by Mariesa StokesDr. Nick Snider examines Don Draper, a beagle-basset at a Spokane clinic.

everything they love.”

Snider lost his beloved 8-year old GoldenRetriever Molly to bone cancer in 2014. Heis acutely aware of how much it hurts to saygoodbye.

“The pain is just like losing any member of thefamily. That can be hard to express to people,to coworkers or friends. For most people, it’snot ‘just a dog.’”

For veterinarians like Snider, sometimes thejob is nothing short of heartbreaking. So muchcompassion can come at a cost so it’s critical toexercise self-care.

“There are tough days when you really feel it.I’m fortunate that my wife is so understanding.I can tell her when I’m feeling fragile andemotionally spent,” said Snider. “We needto be aware of our own mental health andknow when there needs to be a conversation.Compassion fatigue is very real.”

Edwards uses the analogy of a bucket of waterto teach about compassion fatigue.

“All of these really emotional experiencesadd up, like water being slowly poured into abucket,” she says. “It’s all fine until your bucket

gets full, and then it spills over and makesa mess. This often manifests as compassionfatigue, or burnout, which is harmful to theoverall quality of life of the veterinarian. It alsodecreases the quality of care that they are ableto provide clients and patients.”

She stresses the importance of staying in touchwith family and friends, actively taking part inhobbies unrelated to veterinary medicine, andfinding ways to “bail out their buckets.”

“It can’t not take an emotional toll,” she says.”It’s important to learn to recognize when youneed help. No one should ever feel guilty forrealizing their bucket is overflowing and theneed to reach out to friends, family or a healthcare provider for help.”

When Washington State University is insession, the Pet Loss Hotline phones are staffedMonday through Thursday from 7-9 p.m.,and from 1-3 p.m. Saturdays. You can callduring these times or leave a message anytimeat (866) 266-8635 or (509) 335-5704. Youcan also send emails to [email protected] school is not in session, hours areabbreviated but calls and emails are returnedpromptly.

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How families honor lost, but notforgotten parents, childrenBy Mariesa StokesLiveWell Correspondent

Many people think of Mother’s Day and Father’s Dayas the ultimate Hallmark holidays, with mandatorytouches like breakfast in bed, then flowers formom or a tie for dad.

But for anyone who has lost parents,children or spouses, or families broughttogether by adoption, observing eitherof these “parent” holidays can providea completely different perspective.Instead of being heartwarming, likethe greeting card industry expectsus to feel, both days can makethe normal feelings of loss evenmore painful.

Sometimes, however,people are able to comeup with creative waysto honor someone’smemory, whichcan be powerful,meaningful andhealing.

ys

Creativelycoping

In 1990, I gave birth to – and buried – my only child.

Born with Down syndrome and a severe heart defect, Cayleigh lived just 2 ½ months.

When my grief was fresh and raw, every Mother’s Day was like an even deeper stab to my heart.I had no little arms to hug me, no sticky kisses, no handmade construction paper cards or macaroni

presents. When I went out, I had no child in tow. I wasn’t offered a single-stemmed rose at restaurants orchurch, and I never had the “Happy Mother’s Day” greetings of the day directed at me.

The second Mother’s Day Sunday after Cayleigh died, I kept myself busy at the restaurant where I worked.After the brunch rush was over, I sat underneath a booth table in the corner and sobbed. The hollowness in my

heart, the sense of being so alone, and the feeling of being surrounded by people who couldn’t begin to comprehendthe significance of the day was more than I could bear. I vowed to never, ever work on Mother’s Day again. I made a

promise to myself that it would be my day – whether one to cry, to laugh or to remember – it was going to be a day for me.

I spent the next decade unraveling my sorrow. I isolated myself, afraid of what people would think if I treated myself thesame as any other mother. I stayed home and cried alone. And then I grew tired of hiding my daughter’s legacy and my life as a

childless mother, and I turned my grief into gratitude.

Now, 25 years after Cayleigh’s death, Mother’s Day is a truly, profoundly special day for me. It’s the day I honor the beauty andnot the sadness – the blessings of carrying a child for nine months, growing a human being in my own body and experiencing what it

means to bring a life into the world. It’s a celebration of me as a mother – in the only way I know how to be a mother.

I spend every Mother’s Day at a spa – I indulge, I go over the top spoiling myself. I deserve it just as much as any other mother.

But Mother’s Day is also a time to honor the child who made me a parent. Throughout the year, my husband and I actively parent Cayleigh’smemory – we volunteer, contribute and otherwise support causes we likely would have been involved with if she was still alive.

We have attended events for Parent Advocates Down Syndrome and worked booths and laced up oursneakers for National Down Syndrome Society’s Buddy Walk. For the last three years on Mother’s

Day evening, I’ve registered to do two things that terrify me – raise money and rappel off of a 20-storybuilding – in her memory. For the past three years I’ve gone “Over the Edge” for Special Olympics

Washington and for two of those years, I was the event’s top fundraiser.

Over the years my perspective has changed, and so has my perception of the holiday I once dreaded. Ihave empty arms, not an empty heart. My love for my daughter is just as fierce as the next woman’s.Like most other mothers, I take care of her in the best way I can – and for me that happens to be

through her memory. It’s taken tremendous courage for me to parent a child who is no longer living.And to me, that’s something worth celebrating.

Courtesy photoWriter Mariesa Stokes, above, with her daughter Cayleigh. Below, Stokes became active in supporting Down Syndrome causes andSpecial Olympics, including rappelling down a Spokane building for a funrd-raiser.


After close to two years of home studies, psychiatric evaluations, fingerprinting and more, in winter2000, George Knapp and Sandy Altshuler-Knapp stood in a courtroom in Ulyanovsk, Russia, arguingpassionately to be allowed to adopt two children. The heartache, struggle and time spent fighting fortheir right to have a family paid off. On February 9 of that year, they brought home 15-month oldRena and 10-month old Pavi.

The couple is delighted that they now get to celebrate Mother’s Day and Father’s Day with their kids.But for these adoptive parents, the days are about so much more than breakfast in bed and familyhikes.

“On Mother’s Day and Father’s Day, we talk aloud about the sacrifice and selflessness of each of theirbirth parents,” explains Sandy. “If it wasn’t for them, we wouldn’t be the family we are.”

The Knapps believe deeply in the importance of always acknowledging the loving act of Rena’s andPavi’s birth mothers, who each chose an adoption plan to ensure the children would have better lives.

“Birth mothers make the absolute most difficult decision for motherhood. No birth mother ever, ever, ever ‘gives up’ her child,” said Sandy. “An adoptionplan is the quintessential act of a mother – selflessly acting in the best interests of their children, despite their own pain. They should be praised for theirsacrifice and honored for their selflessness on Mother’s Day, Father’s Day and every day.”

Abby Jackson lost her mom Gerry Adderly on Feb. 19, 2009. On every Mother’s Day sincethen, she and her sister remember her in a special way that makes them laugh more than cry.

“We used to always buy her a flowering basket. She absolutely adored them but wouldinevitably kill them within six weeks, either by over- or under-watering,” Abby said.

Gerry’s daughters’ new spring tradition starts at a local nursery.

“We pick out all the fun basket stuffers that we adore, then go back toone of our homes and put them together,” she laughed. “And we keepthem alive all summer!”

What makes their tradition even more special is that each time they lookat the baskets throughout the summer it’s a reminder of their mom andof each other.

“It’s always such a lovely day with lots of giggles and maybe a few tears.Great memories are being created and being remembered,” Jackson said.

A.J. Steiner lives in the home that once belonged to her grandparents. On Mother’s Day,she observes a “traditionally non-traditional tradition” in her Nana’s memory. A.J. startsthe day by recognizing her mom in some way – maybe with a gift, movie or lunch. Thenshe goes home to honor her Nana by doing two things she taught A.J. to love.

“Nana created her rose garden with her original ‘proper ladies’” said A.J. “So I plant anew addition in her rose garden by adding either a new ‘wild’ or‘found girl’ each year.”

After spending the afternoon outside, Steiner heads to the kitchenfor another Mother’s Day tradition.

“I end my day by cooking and enjoying one of Nana’s recipes. AndI always set a plate for her with a cup of tea,” she said.

Courtesy photoAbby Jackson creates hanging baskets in memory of her mother Gerry each Mother’s Day.

Courtesy photoThe Knapp family, Rena, Pavi, and George.

Courtesy photoA.J. Steiner remembers cooking traditions – and tea – with her mother and grandparents.


Kathy Taylor Swehla was only 14 when her father left for work and never came home. That dayin 1971, Clyde Taylor suffered a deadly heart attack. The sudden loss of a man so beloved by hisfamily was devastating.

While growing up, her family put a lot of effort into preserving the memories of relatives whohave passed on. For instance, she never knew her grandfather but heard many family stories.

So when she had a son, Kathy wanted him to have the same connection to her dad. But she alsowanted to help her little boy feel close to his grandfather in ways that went beyond talking abouthim and looking at photographs.

“When Five Mile Plateau was still open space, it was so close to the sky,” Kathy recalled. “OnFather’s Day when Skylar was young, we would get helium balloons and attach things to the endof the strings. I would write a note about how my life was, Skylar would draw a picture or tracehis hand, maybe we’d add a photo. Then we’d head up to the Plateau, to where there was no endto the horizon.We’d lie on our backs and let the balloons go and we’d stay there until they floatedso far we couldn’t see them anymore.”

Admittedly, it’s hard to form a bond with someone who’s already gone, but Kathy was determinedto try. She hopes the ways she and Skylar honored her father when he was young helped him tofeel a true connection. At the very least, she believes her son understands the depth of love she hadfor her father.

“People really don’t think about it, or they don’t feel like they have permission, to try andcontinue or have some kind of positive experience around the person who has passed – like it’snot OK to wear Dad’s shirt to feel close to him, or to try to connect a little boy to his long lostGrandpa. I very rarely hear of people looking for some kind of happiness in the memories theyhave. I hope talking about it touches some people and empowers them to find positive ways tokeep their loved ones in their lives.”

Courtesy photoKathy Taylor and her father Clyde Taylor

Sandra Ham is the busy mother of three kids in college, and she’s also a widow. Her husbandGordon died from prostate cancer on Sept. 11, 2012. His memory still fills her heart and theirhome.

“I always called him the man of my dreams because that’s what he was,” said Sandra, holdingback tears. “He was really too good to be true. I think that God knew he was going to be gonesoon and that’s why I got the really best of him for the best years of my life.”

Married for nearly 23 years, the devoted husband and father enjoyed running, hiking andspending time with his family. Gordon was a retired U.S. Navy Petty Officer. He was quiet andshy, but was best known for being really funny.

“He always came out with these jokes,” said Sandra. “He always had us laughing.”

Each year since Gordon has been gone, Sandra and their children, Kelsey, Brittany and Jason,remember him in a way he would have loved.

“There’s always a race for prostate cancer on Father’s Day that we do in his honor,” she says.“After the race we go visit his grave and treat it as special family time like we did when he waswith us.We make a joy out of it, we talk about him and his jokes and we laugh – we don’t wantto be sad.”

Sandra says she believes he’s right there with them, still joking around.

“He always teased me because I hate getting wet. One sunny and beautiful Father’s Day we were there and this cloud came. You could seeeverywhere else around us was blue, but it started raining – just above us.We also had a joke about a pumpkin. One time at his grave I found alittle pumpkin and no one knows how it got there. Every time I go see him there’s a little sign. It’s clear to us there are little signs from him thatmean something.”

Courtesy photoSandra Ham, left, remembers her husband Gordon with their children Kelsey,Jason and Brittany.


By Renée SandeLiveWell CorrespondentIt’s disheartening enough that dental-related illness causes kids to miss 51million school hours and their parents to lose 25 million work hours in theU.S. each year. But did you know that an unhealthy mouth can put youroverall health at risk?

Ignoring those tender gums in the back of your mouth, brushing once a dayor thinking flossing isn’t necessary can easily lead to gum disease, which inturn can cause or exacerbate chronic conditions throughout your body.

“General medicine is doing a much better job at conveying that poor oralhealth can have a negative effect on the body,” said Dr. Mark Jensen ofMillwood Family Dental.

Called gingivitis in its early stages and periodontal disease in later stages,gum disease is caused by plaque buildup along and below the gum line.When this bacterium dislodges from the gums and enters the bloodstream iswhen it can cause other problems.

For years, studies have shown a strong association between gum diseaseand other health conditions such stroke, diabetes, heart disease, pregnancycomplications, respiratory disease, Alzheimer’s disease, rheumatoid arthritisand osteoporosis.

Because of this connection, dentists are increasingly becoming an integralpart of caring for a patient’s whole body health.

Like in Jensen’s office, which now has a blood pressure monitor, a tool morecommonly seen in medical doctor’s offices. He also discusses more health-related topics with patients and answers questions.

“I like the fact that we can screen our patients for certain types of healthissues such as heart disease; these are daily conversations we are having,”Jensen said.

The Academy of General Dentistry, proper diagnosis and treatment of toothand gum infections in some patients have led to a decrease in blood pressuremedications and improved overall health.

While there are different theories as to the specific cause and effect of oralbacteria on systemic health conditions, one theory is that oral bacteria canbe drawn into the lower respiratory tract through normal breathing, where itcolonizes and causes a bacterial infection.

It is also thought that oral bacteria can attach to blood vessels, with thepotential to increase clot formation. Inflammation caused by gum diseasemay also trigger clot formation.

Certain conditions like diabetes have been found to have the potential tonot only be exacerbated by oral bacteria, but be a trigger for bacteria in themouth as well.

While gum disease can increase blood sugar levels, causing a diabeticdifficulty in controlling the amount of glucose in their blood, diabetes canlead to gum disease as it thickens blood vessels, making it harder for the

mouth to rid itself of excess sugar. This excess sugar in the mouth can causea breeding ground for bacteria.

“I see more and more patients coming to our office because their doctorshave instructed them to do so due to a health condition such as diabetes,or prior to a surgery,” said Jensen. “The awareness is definitely exciting fordentistry in terms of the whole body health approach.”

Despite this increased awareness, more than 75 percent of Americans stillsuffer from some form of gum disease. Dental decay is currently the mostcommon chronic childhood disease in the United States, affecting 16.5million children, according to the Partnership for Healthy Mouths, HealthyLives.

The Partnership started a three-year public service ad campaign in 2012focusing on educating and raising awareness of children’s oral health and itstie to disease prevention.

More than 1.3 million visitors have been to the campaign website,2min2xday.org, which offers free, two-minute videos featuring charactersfrom children’s shows and networks. Kids are encouraged to watch whilebrushing.

The campaign also received mediaexposure through TV, radio, print,outdoor and digital public serviceadvertisements in English andSpanish. More parents arereporting that their childrenare brushing their teeth for twominutes, twice a day.

Many dental problems can beavoided through simple changesin routines, and we’re seeing nowhow receptive Americans are tothis message,” said Gary Price,secretary and CEO of the DentalTrade Alliance Foundation, apartner in the campaign.

“While there is the need forbroader, more long-term researchas to the negative effects poororal health can have on the body,the basics are introducing childrento oral care early in life, to makeflossing a big player and brushing twotimes a day for two minutes eachtime,” said Jensen.

“And of course, making regularvisits to your dentist.”

Better oral hygienebecoming linkedto better health

THE DENTALCONNECTION

WAYS TO KEEPTEETH ANDGUMS HEALTHY10

Brush your teeth for two minutes, twice a day.

Floss or use another between-the-teeth cleaner once

a day.

Consider using an antimicrobial (germ-fighting)

mouth-rinse every day.

Replace your toothbrush every three to four months

or sooner if bristles are frayed.

Choose dental products with the American Dental

Association (ADA) Seal of Acceptance. This tells you

that the product is safe and does what it claims.

Schedule regular dental visits. They are the only way

to remove tartar, thus bacteria, along the gumline.

Tell your dentist about changes in your overall

health, including medication use.

Don’t smoke or chew tobacco. If you do, talk to your

dentist about options for quitting.

Manage dry mouth. Too little saliva in the mouth

can lead to tooth decay and gum disease.

Eat a healthy diet and limit between-meal snacks.

WARNING SIGNS OF GUM DISEASEIf you notice any of the signs below, see your dentist.

You can also have periodontal disease and not

notice warning signs, which is why regular dental

checkups are important.

Gums that bleed when you brush or floss

Red, swollen or tender gums

Gums that have pulled away from your teeth

Bad breath that doesn’t go away

Pus between your teeth and gums

A change in the way teeth fit together when you bite

A change in the fit of partial dentures


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