Spring 2015 1

The health magazine forBody, Mind & Motivation

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

BalanceVolume 7 – Issue 1 – Spring 2015

MAINTAINING

FOCUSMeditation increasesconcentration, acceptance

WEIGHT-LOSSDANCEIt’s o� en one step forward, two back

SWEET SMELLOF THERAPYEssential oils a growing trend

PRE-WORKOUTDRINKSExperts warn they may be harmful

�  Balance

Spring 2015 �

4 Balance

Contents Balance – volume 7, issue 1 – Spring 2015

20

ALSO | PETS 10 | WEIGHT-LOSS MYTHS 14 | COMMENTARY BY KERRI SANDAINE 18

Adcope .................................................23Allen, Dr. Richard ..................................21Alternative Nursing Services .................22Clarkston Denturist Clinic .............................5Clearwater Medical ....................................17Community Health Association Spokane ...15Compassionate Care, Inc. ........................7

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WEIGHT-LOSS DANCEExperts say much like the cha-cha, keeping pounds o� can be one step forward, two back

16WELLNESS

SWEET SMELL OF THERAPYSome swear by essential oils, but medical professionals recommend caution

6COVER STORY

MAINTAING FOCUSMindfulness meditation increases concentration, acceptance

Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208)848.2216 or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Director Angela Kay at akay@lmtribune.com. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at cclohessy@lmtribune.com or Daily News City Editor Murf Raquet at murf@dnews.com.

Spring 2015 5

Spring offers variety of exercise opportunities

By Tom Hager

T he warmer weather of spring offers people a chance to exercise outside, but an increased workout regiment

can also bring along various aches and pains, many of which can be eliminated with a proper approach to a new workout plan.

Perhaps the most well-known adage is to adequately warm-up and stretch before getting into any cardio workout, but a variety of factors go into staying fresh and pain-free. One common piece of advice is to try different forms of exercise — run one day, bike the next.

“Cross training is really important because with anything you do, you can be over-trained and overworked in that area,” said Hillary Johnson, a trainer at the Moscow Wellness Center. “If all you do is bike, then eventually your quads and your hamstrings are going to get overworked, and the other parts of your body that you don’t get to use as much, they start to get weaker.”

Running will have the most impact on the knees, because only one leg is on the ground at a time, however, if done with proper warm-up exercises, running can still serve benefits.

“When you put stress on your body it breaks it down, but when you recover from that you actually heal to be stronger than you were before and that’s the same with any kind of workout,” Johnson said. “So when you’re biking really hard and you’re sore the next day, it’s because your muscles were broken down a little bit. Just like lift-

ing weights. And when you recover, you build up a little bit stronger than you were before.”

Johnson said the strength building that comes with exercise helps prevent bone deterioration and osteoporosis.

Each type of exercise comes with its benefits and drawbacks. Johnson said run-ning puts six times the amount of impact on your body than biking does and it can help with bone strength. Rollerblading is a like a hybrid of the two in regards to impact, as it reduces the impact but still has the full weight of the body on one leg at a time. Swimming puts no weight on the knees at all, but doesn’t provide the im-provement to the bones quite like running, she said.

As for Johnson, who prefers running and biking, she said getting up and exercis-ing also has undervalued benefits for the back. She said many people come to the Wellness Center with back pain, a chronic condition that can be attributed to weak gluteus maximus muscles. The more that a person exercises — whether it be walking, running or swimming — the better it is for the back.

“In our society we just sit a lot and in that seated position our glute muscle actu-ally end up stretching out, and the more they end up in that stretched position, the weaker and weaker they get. They lose the ability to flex,” Johnson said. “What the glutes do is they extend your hips forward so they push you up into a standing posi-tion, but what happens when they get weak is your hamstrings and your low back take on that movement, so they have to pull a lot harder to compensate for your glutes ... . That’s where a lot of that back pain comes from.”

For people who haven’t exercised in a

while, Johnson recommends starting slowly and working up to longer and more gruel-ing workouts.

Slow buildup, diverse workouts key for body

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�  Balance

Mindfulness meditation increases concentration, acceptance

By CHELSEA EMBREE

S ay the word “meditation” and the image many people think of is sit-ting still, eyes closed, trying to clear

the mind.The opposite is the case.“It doesn’t involve clearing anything,”

said Jamie Derrick, who teaches and practices mindfulness-based meditation in Moscow. “How I think of it is just training attention.”

There’s a variety of types of meditation, but in mindfulness practices, the goal is exercising focus and concentration — and,

perhaps most important, acceptance.“In my teaching, I talk about it as the

two arms of a hug or the two wings of a bird. It’s training atten-tion and this kind of welcoming attitude of whatever’s there,” Der-rick said.

This isn’t the easiest task, Derrick noted.

Dave Potter, a counselor at Moscow’s Counseling Center of the Palouse, said his mindfulness class participants almost

“uniformly” think they’re doing something wrong when they don’t arrive at a peaceful place with no thoughts.

“Their mind is busy and they’re thinking

about the day and about their concerns,” he said. “It’s possible the thoughts can stop. ... But the rest is really important. The stuff that comes up about your day and the stuff that comes up about your family — that’s important.”

When the mind inevitably wanders off, the teachings of mindfulness meditation say a person can — and should — recog-nize their thoughts and gently guide them-selves back to their focus, whether that focus is breath, the body or an image.

“It seems like the point is being in focus and staying in that focus, but in the way I’ve been trained and the way I teach, it’s about including all of it,” Potter said. “If you exclude this part of your experience and say, ‘Well, that’s not important,’ then there’s some kind of subtle internal violence going on there.”

Maintaining focusTribune/Kyle Mills

Jamie Derrick leads a group of students, teachers and employees at University

of Idaho in mindful meditation recently between classes on the Moscow campus.

Jamie DerrickTribune/Kyle Mills

Spring 2015 �

Employing that kindness is where the broad health benefits of mindfulness medi-tation come into play.

“The health benefits are mostly stress-related,” Derrick said.

Scientific studies have shown people experience better sleep, less anxiety and depression and benefits to the cardiovascu-lar system, she added, and people can start seeing those results after eight weeks.

People also tend to perform better.“The parts of the brain involved in

attention and focus get stronger, and the parts of the brain that are emotionally activated — especially negative emotions — get less active,” Derrick said. “The brain just gets stronger. ... It’s a more efficient processing system.”

What sustains a practice, Derrick be-lieves, are the personal benefits people no-tice. One that she thinks is always implicit is introspection.

“Meditation brings you into really close connection with your own experience,” she said. “I think just being in touch with it means that we’re more likely to make choices that are going to be in alignment with what you most value and what is best for you, and that just leads to good outcomes.”

To start a mindfulness meditation prac-tice, Derrick recommends attending a class. She and Potter both offer courses that meet once a week over a period of eight weeks.

“I always encourage a class and a teacher because it helps with motivation, it helps with support, it helps with a routine so you stick to it,” Derrick said.

Outside of classes, Derrick said it’s important to keep up the practice to see re-sults — just like going to the gym regularly to get in shape. Leaders in the field recom-mend a daily practice of about 30 minutes, but Derrick said recent research shows smaller amounts of time spent in medita-tion are still effective.

“Any amount of time spent in concen-trated focus is really beneficial,” she said. “You can bring your focus to washing your dishes or when you’re showering. ... A lot of it has to do with remembering that it’s important to focus.”

MINDFULNESS MEDITATION RESOURCESGroups:l Palouse Zen Community, 106 E. Third St., Moscow, 7 p.m. Thursdaysl UUCP Buddhist Fellowship, 420 E. Second St., Moscow, 7 p.m. first and third Tuesdaysl Golden Blue Lotus Tara, 937 N. Grant St., Moscow, 10:30 a.m. Sundaysl Pullman Buddhist Meditation, Pioneer Center gym, 240 S.E. Dexter, Pullman, 6:15 p.m.

SundaysFree eight-week course, along with additional readings and videos: palousemindfulness.comFree guided meditations: marc.ucla.edu/body.cfm?id=22

OTHER TYPES OF MEDITATIONGuided meditation: A guide or teacher leads a person through a visualization exercise, in

which the person forms an image of a place or situation they find relaxing using all five senses.

Mantra meditation: A person silently repeats a calming word, thought or phrase to prevent distraction.

Transcendental meditation: Like mantra meditation, a person repeats a calming word, thought or phrase in a specific way, allowing the body to settle into a state of profound rest and allowing the mind to relax and find peace.

Qi Gong: A part of traditional Chinese medicine, this practice combines meditation, physical movement and breathing exercises to restore and maintain balance.

Tai Chi: This is a form of gentle Chinese martial arts. A person performs a series of postures or movements at their own pace in a slow, graceful manner while practicing deep breath-ing.

Yoga: A person performs a series of postures while controlling their breath, leading to a more flexible body and a calmer mind.

Source: Mayo Clinic

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�  Balance

A balanced diet and exercise are the steps to success

By Samantha malott

I t is easy to fall into the allure of a quick fix when it comes to losing weight.

The reality is that an easy “fad” diet isn’t going to give the long-lasting and positive results people are looking for, said University of Idaho campus dietician

Marissa Rudley.Gradual weight loss is the best kind

of weight loss and eliminating any food group is not good for the body, Rudley said.

“The ideal diet would be very balanced,” Rudley said. “It’s just focusing on the amounts and the portion sizes.”

She said one of those recent fads, a negative-calorie diet, is concerning for the effect on the body’s nutritional needs.

The idea of the diet is that the body

burns more calories digesting the food than calories being consumed.

Some of these “guilt-free” foods include cucumbers, asparagus, lean meats, toma-toes, apples and coffee, according to a Feb. 28 Daily Mail article.

At only 16 calories, cucumbers are made mostly of water and are a great source of vitamin C, and at 20 calories, asparagus is good for a detox and can help boost metabolic rates, according to the Daily Mail.

Quick fixes are not the answer to weight loss

Spring 2015 �

“This topic gets a lot of buzz,” Rudley said. “But it is, in fact, a myth.”

It takes burning 3,500 calories to lose 1 pound of fat, she said.

While some of these foods, such as celery, kale and cabbage, are a great source of fiber and have high water contents, they still have calories and the amount an indi-vidual might be burning through digestion is low, Rudley said.

“It’s pretty ineffective and you’ll be very hungry doing it,” she said of people looking to a negative-calorie diet for weight loss.

Any type of eating that excludes a particular food group is definitely a fad diet and not a healthy, sustainable way of eating, she said.

“The body isn’t getting the minimum amount of energy it needs to meet nutri-tional needs,” she said. “The body can go into starvation mode.”

When the body does that, it is going to look for stored energy sources and will target protein first, not fat.

“A lot of time people eat restrictively thinking it will promote a faster rate of weight loss,” she said. “It can harm the metabolism and make weight loss even harder.”

While the diet emphasizes healthy foods, it’s important to include them with other foods and have a well-rounded diet, she said. Including a variety of fruits, high calcium foods, lean proteins like nuts, seeds and lean meats, and quality carbohydrates like starchy vegetables and whole grains are important, she said.

Most people need between 1,600 and 2,600 calories every day, and someone who is highly active or has a larger muscle mass might need even more than that, Rudley said.

For most people, removing 250-500 calories a day through healthier eating habits or exercise can promote weight loss, she said.

“It’s important not to go to the ex-tremes,” Rudley said.

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10  Balance

Research show health benefits of having pets

By Josh BaBcock

H ealth care providers, physical fit-ness, diet and sleep are all factors that greatly influence health, and

researchers are now adding pets to that list.Studies have found pet ownership,

specifically ownership of mammals, can be beneficial to human health.

Carl Bello, a veterinarian for more than 25 years and a recent addition to Washington State University’s Department of Veterinary Medicine, said he learned the significance of pets when he noticed they would often come up in counseling sessions. He witnessed clients who had at-tachment and loneliness issues benefit from having a mammal reside with them.

The problem with the relationship be-tween pets and human health, Bello said, is finding a way to prove the benefits.

“I know they’re good for people, it’s about proving how,” Bello said.

One study that helps illustrate a pet’s role on human health, specifically in the recovery process for the mentally ill, used interviews and questionnaires to gather information from 177 different par-ticipants, including 93 women and 85 men who suffered from schizophre-nia, schizoaffective disorder, bipolar disorder or affective psychoses.

According to the study, loneliness and depression often constrict opportunities to interact or feel understood by others,

however, pets provided the participants this missing sense of understanding and helped them develop social connections.

“(Having pets is) something that increases one’s sanity, or one’s connection

with the rest of the world, just by having another creature you have to care for,” one participant said dur-ing the study.

WSU assistant professor Marty

Becker, who has written more than 20 books related to the relationship between pets and human health, said he’s witnessed the benefits of animals’ impact on human

health firsthand.Becker said before his mother died she

was in a great deal of pain and he talked her into getting a dog for company, a small miniature pinscher named Sugar Babe.

“She became more focused on the dog rather than seeking care visits,” Becker said, adding that reduced her pain and helped ease her loneliness.

The same study also found pets create a sense of control in life a pet owner may lack in other areas.

“I only have control over the checkbook, and the yard and the dogs,” a participant from the study said.

The study concluded pets helped ease loneliness, reduced depression and helped

Adding pets to the prescription pad

Dr. Marty Becker

Marty Becker’s mother, Virginia Becker on her 80th birthday with her dog, a miniature pinscher named Sugar Babe who helped ease her loneliness and depression.

“She became more focused on the dog rather than seeking care

visits, reduced her pain and helped ease her loneliness.”

Marty Becker WSU assistant professor

Spring 2015 11

with the recovery for those suffering from mental illness.

Multiple studies also have found pet owners have less doctor visits on average.

“Largely why pets help us, they’re an attachment figure that won’t hurt us,” Bello said.

Bello said the limbic system that all mammals share allows dogs and cats to sense the same way humans do, which con-tributes to the bond between the species.

“It’s different looking at a snake or an eagle,” Bello said. “It’s because they’re not mammals and they don’t have a limbic system.”

The difficulty understanding the rela-tionship between pets and human health, Bello said, comes from our left side of the brain, the thinking side, trying to define the right side, the emotional side. However, Becker said, research is making it easier to explain the effect of pets on human health.

“Thousands of prescriptions for pets have been written on prescription pads. Research has proven what we’ve always known to be true, that pets just don’t make us feel good but are good for us,” Becker said.

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12  Balance

Experts say much like the cha-cha, keeping pounds off can be one step forward, two back

By ELIZABETH RUDD

L osing weight is like a honey-moon — but

keeping the weight off is the marriage.

That is how Melissa Francik describes the difference between sim-ply dropping pounds and lifelong habits required to maintain a desired weight.

Francik, a registered dietitian nutri-tionist at Pullman Regional Hospital, said weight maintenance — or keeping extra pounds off once they’ve been lost — is far more challenging than losing the initial weight. There is no longer the self-rein-forcement of watching the scale decrease and often times people feel more hungry.

“Once we have the extra weight, our body defends against losing it,” she said.

Weight maintenance is a lifelong endea-vour that requires a large behavior change with supportive and sustainable habits, she said. A high estimation is that 20 percent of people who lose weight are able to main-

tain the loss.Francik noted that weight is often lost

in a way that is not sustainable for various reasons — a person doesn’t want to or can’t live with a particular diet forever or they do not have the support to do so.

“That’s the key, and that’s why most diets don’t work,” she said.

An important aspect in learning to maintain weight is what Francik called “the energy gap.” The energy gap is how a person’s weight compares to the number of calories required to create energy to sustain that weight. As a person’s weight decreases, the required num-ber of calories per day also reduces. The gap varies person to person and a woman who has always weighed 120 pounds as an adult requires more calories per day than a woman who was 150 pounds and lost 30 pounds.

“You’ve got to mind the energy gap because if we don’t, then we’re going to gain weight,” Francik said.

An example would be if a man who ini-tially weighed 220 pounds were to lose 10 percent of his body weight then he would need about 190 to 200 calories less per day, Francik said. Those reduced calories can ei-ther come from energy output (exercising)

or input (the food he eats). The reduced number of calories is for every day — in-cluding holidays.

Adults in the United States — even if they are not currently overweight — will gain on average 2 to 3 pounds per year if they are not doing some kind of weight management. Francik said 90 percent of those adults could prevent weight gain with 100 less calories per day from where they started. That can be accomplished by walk-ing 2,500 steps daily.

Exercise alone may not provide the de-sired weight loss. Francik said the amount

of exercise required to balance calorie intake is greater, making weight loss harder to achieve. The energy equiva-lent for a 350-calorie mocha in exercise

would be an hour and a half of walking.There also is a conscious and uncon-

scious tendency toward increased calorie intake while exercising with the, “I deserve it” mentality, Francik said.

She said exercise is a tool that can help with stress, energy, mood, bone and muscle mass protection, while losing weight, nor-malizing hunger and fullness hormones in the body and to make healthier choices that aid in weight management.

It is noteworthy, Francik said, that

The weight-loss dance

Tips for weight maintenancel Self-monitoring: Track how many calories you’re taking in per day by writing it down and how much you’re moving with a $10 pedometer.

Weigh yourself daily — it can be easier to catch weight gain early and correct your behavior then it is to wait and have a higher gain.l Increased physical activity: More movement and exercise increases your flexibility for calorie intake. It doesn’t have to be structured ex-

ercise — any movement during the day helps. Try setting a reminder on your phone to get up every 25 to 30 minutes to walk around the office or using a yoga ball in place of a chair. Look for opportunities to stand while working or see if a meeting can be done while taking a walk. Desks that raise up and down, treadmill desks or cyclometers under a standard desk are also options for being active while working.

l Accountability: Visiting a dietitian or doctor on a regular basis holds you accountable, as well as providing guidance. There are also in-per-son or virtual programs that require regular check-ins to monitor progress and provide support and motivation.

l Portion-controlled foods: Pre-portioned foods can be a great tool for monitoring calorie intake. There is a set amount of food with a specific number of calories that you eat until it’s gone and then no more. It helps fight over-serving and the urge to go back for seconds.

Source: Melissa Francik, registered dietitian nutritionist at Pullman Regional Hospital

Melissa Francik

“You’ve got to mind the energy gap because if we don’t, then we’re

going to gain weight.”Melissa Francik

a registered dietitian nutritionist at Pullman Regional Hospital

Spring 2015 13

Tribune/barry Kough

After you get excess weight off, the challenge is keeping it off. To avoid the impulse snacks like chips, exercise and keep a daily log of the food you eat. And set the alarm on your phone to remind you to do a little exercise, like walk

around the office at regular intervals.

weight loss and prevention require more than 250 minutes of exercise per week and simply being healthy (meaning no weight loss) requires 150 minutes per week.

In order for any type of weight main-tenance to be successful it has to work for the individual person.

“It’s all tailor made to each individual,” she said.

And probably the most important realization for weight maintenance is that a slip is not a failure, Francik said. It will not destroy a person’s progress as long as they take notice, learn and go back to the basics.

“One step forward followed by one step back is not a failure — it’s called the cha-cha,” she said. “It’s the dance we are doing. It’s the dance of human change. It’s normal.”

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14  Balance

Eating less and exercising more seems like the simplified way to lose weight, but some experts say obesity is a far more complex issue

By Dominique WalD

T he diet industry is a multibillion dollar market that supposedly spe-cializes in keeping people healthy.

With the amount of money being pumped into such an industry, the fact remains that 35.7 percent of Americans are considered to be obese, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

This begs the question, is losing weight as easy as people make it out to be?

Janet Beary, the interim director of Washington State University’s Program of Nutrition and Exercise Physiology in Spokane, said obesity is a complex issue that can’t always be solved by just eating properly and exercising.

“It’s also about where a person lives, what their family is eating and genetics,” Beary said. “People have to be extremely mindful of the health choices they’re mak-ing.”

Beary said many people are drawn to the dieting industry because taking a pill and the promise of a quick fix is easier than making lifestyle changes over a longer period of time.

“People need to make decisions based on their medical condition, and incorpo-rating a healthy lifestyle on a daily basis is going to have a better success rate than doing some radical diet,” she said.

Eleazar Kadile, director of the Center

of Integrative Medicine and author of “Stop Dying Fat,” said people’s perception of weight loss is based on a lack of under-standing, and that significantly contributes to the national obesity crisis.

With stigmas and stereotypes of obesity rampant, Kadile debunks four myths he believes creates a cycle of misconceptions:

It’s your fault you’re fat“Ninety percent of the time, obesity is

not the person’s fault,” Kadile said. “The food we eat, the water we drink and the air we breath are full of toxins that can cause inflammation in our bodies.”

Kadile said the U.S. food industry, particularly the meat industry, makes it

Debunking weight-loss myths

Eleazar Kadile

Spring 2015 15

extremely difficult for people to eat healthy. The farm animals we eat are fed a combina-tion of corn and soy. These grains contain gylphosate, a herbicide that can cause chronic inflammation, Kadile said. When the animal meat is prepared for human consumption, people consume the herbi-cide found in the grains the animals were fed.

“People are extremely preoccupied with counting calories,” Kadile said. “We should be counting inflammation rating. A good example of meat that is low in inflamma-tion rating is wild-caught fish; second to that is free-range beef.” Obese people are among the “fat and happy”

“How can someone be happy when it is so hard for them to move around,” Ka-dile said. “Obese patients are spending an average of nearly $1,500 more each year on medial expenses than other Americans.”

Most advertisements are employing beautiful people who are thin, and TV sitcoms enforce the stereotype that people

who are overweight are also funny and happy.

Kadile said national campaigns to battle obesity do not focus on the factors beyond diet and exercise that keep people overweight, and instead place the blame unfairly on those struggling with obesity. Obese and overweight people just need the right diet

The common mantra for losing weight is “eat less, exercise more,” but Kadile said that’s an oversim-plification to an extremely complex problem.

Although there’s no shortage of fad diets and tips to lose weight, Kadile said unless a person struggling with weight gets a medical evaluation to identify hormone imbalances, losing weight with-out the help of a medical professional can be extremely difficult.

“Achieving a healthy body mass index includes having a solid understanding of your own health,” Kadile said.

Fat people need to “just do it”Kadile asks his patients about eating and

sleeping patterns, as well as stress histories, all of which play a role in weight gain.

“You can’t impose cookie-cutter solu-tions to a problem many people experience and expect it to work,” Kadile said. “In cases like that, ‘just do it’ doesn’t work.”

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16  Balance

Some swear by essential oils, but medical professionals recommend caution

By MARy STONE

S uzanne Johnson-Rodgers rubbed several drops of fragrant oil be-tween her hands before applying

the medley of lemon, lavender and pep-permint to her face.

Sitting outside on a spring day in Lew-iston, with several species of blooming trees nearby, Johnson-Rodgers explained that using the combination of essential oils has alleviated “horrible sinus prob-lems” caused by allergies.

Medical professionals warn that, un-like medications, essential oils fall into a category of products not regulated for content and purity by the U.S. Food and Drug Administration.

After initially being skeptical about the concept, Johnson-Rodgers said she was won over by the results, choosing to sign on as a distributor for a company that sells aromatherapy products.

“This is kind of what sold me on the oils,” she said, as she tucked the bottles containing her allergy remedy into a small bag she carries with her.

She is quick to point out that using the oils doesn’t replace seeing her doctor. But Johnson-Rodgers said she hasn’t needed antibiotics for a sinus infection since she discovered aromatherapy about nine months ago, while in the past she needed antibiotics several times a year.

Alicia Nuxoll, a pharmacist at Wasem’s in Clarkston, said she collaborates with the store’s natural products section man-ager, Lorry Hope, to provide information

to customers who inquire about essential oils.

Nuxoll said they recommend a book, “Aromatherpy for Everyone,” by T.J. Pier-son and Mary Shipley, to folks looking into the products.

While many people find essential oils helpful, skin or respiratory irritation is possible, Nuxoll said.

She suggests patients with breathing problems such as asthma or chronic ob-structive pulmonary disease consult with

a physician before inhaling the products.Those who choose to use the oils

directly on their skin should use a carrier oil, such as apricot of avocado oil, she said, and should test a small area, such as inside the wrist.

“If they’re going to go for it, just start out small,” Nuxoll advised. “They are re-ally concentrated.”

Elizabeth Black, a physician at Blue Mountain Family Health in Clarkston, said she encourages her patients to learn

The sweet smell of therapy

Tribune/Kyle Mills

Suzanne Johnson-Rodgers of Lewiston believes in the health benefits of essential oils, a product she uses and sells.

Spring 2015 17

as much as possible about the choices available to help them stay healthy.

“When they approach me about alter-natives, like nutritional supplements, I urge them to be very cautious about their research,” Black said via email. “Like nutritional supplements, es-sential oils do not have to provide the same kind of rigor-ous scientific data regarding effective-ness and potential side effects that is required to be publicly available for conventional medications regulated by the FDA.”

Johnson-Rodgers said she is aware of the lack of oversight, and that it factored into her decision about which oils to use. She said she was convinced by her research into the company she chose,

Young Living, that the products were reliable.

“Quality control was important to me,” she said. “Because the FDA does not regulate oils.”

Young Living and competitor DoTerra, essential oil companies with representatives in north central Idaho and southeastern Washington, use a multilevel market-ing model much like cosmetics giants Avon and Mary Kay. Distrib-

utors such as Johnson-Rodgers sell the products as private retailers, not medical professionals.

“We try to educate as much as we can,” Johnson-Rodgers said.

Keeping expectations realistic and gathering as much information as pos-

sible will help customers get the most out of the products, she said.

In consultation with their family doc-tor, Johnson-Rodgers even uses some of the gentlest oils with her 9-year-old son. Seeing his response to the products was part of what inspired her to sell them.

“I do this because it means a lot to me,” she said.

“Like nutritional supplements, essential oils do not have to provide the same kind of rigorous scientific

data regarding effectiveness and potential side effects that

is required to be publicly available for conventional medications

regulated by the FDA.”Elizabeth Black

a physician at Blue Mountain Family Health in Clarkston

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18  Balance

Limited number of spots leaves some runners stranded

co m m en ta ry

Kerri Sandaine

The goal seemed attainable: Run a marathon under four hours and I would be on my way to the Boston Marathon.

I wasn’t sure I’d even go, but I knew I wanted to qualify. Why? Pride, honor, bragging rights, obit material. All of that, plus the feeling of being a “real” runner. I don’t have any stories of how great I was in high school. I needed some material for the nursing home.

At that point, my fastest marathon time was 4:16 and I was fairly confi-dent I could shave it down by 17 or 18 minutes, if I stepped up my game significantly.

Luckily (and not coincidentally), I’d just turned 50, which is a bonus for Boston hopefuls. Qualifying times get

easier as you age. Summer was in full swing when

I decided to go for it. I chose an old favorite, the Portland Marathon. I only had about eight weeks until race day, but I had a decent base. As any pop star will tell you, it’s all about the base.

I consulted some experts in the area and they told me if I wanted to get faster, I had to do two things: Tempo runs and track workouts. I’d never done either one.

I’ll never forget my first day at the track. A running buddy met me at dawn at Lincoln Middle School in Clarkston. I embraced my inner child and ran like a kindergartner chasing a puppy. It was a blast.

The tempo runs took place on the “bridges loop.” If you run in the Lewiston-Clarkston Valley, you know exactly what I’m talking about. The loop. Everyone runs the loop.

The goal was to run at a steady pace for the entire stretch, an “un-comfortably-comfortable” pace, if you will. The ramp leading to the Southway Bridge was a killer, but I was assured it would make St. John’s Bridge in Portland much easier.

I qualified for the Boston Marathon (sort of)

Sam and Georgia Schaefer congratulate their grandma, Kerri Sandaine, after the Portland Marathon.

Their parents are Jake and Shar Schaefer of Salem, Ore.

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Spring 2015 19

(Sidebar: Same running partner is now making me do Bryden Canyon. Please avert your eyes if you ever see an older gal huffing and puffing up that hill. It’s me and I’m slow as molasses.)

Back to 2013. Training was going well and it was actually fun. I learned about 400s, 800s, and something called “the ladder,” as I watched the sun rise over the track. My Garmin became my best friend, beeping if I ran too slow or too fast on those early morning practice sessions.

Our longest training run was 18 miles. This proved to be a brilliant change from the past, when I slogged through 24 miles a few weeks before a race.

Race day arrived and I had all of the usual feel-ings: nervous, excited, cold, worried about peeing.

My running partner, who is much faster, graciously agreed to stay by my side dur-ing the 26.2 miles ahead. After a painfully slow start in the crowd, we had to make up for lost time. Our first two miles were 11 minutes each, and we had to average 9:09 per mile to hit our goal. St. John’s Bridge also bogged us down, but we picked up the pace to make up for it, taking as few water stops as possible.

My sweet husband, kids and grandkids were cheering for me at the 25-mile point. I laughed when I saw their “Go, Granny, Go!” sign.

I still couldn’t see the finish line, but I could hear the crowd. The last 1.2 miles are as long, mentally, as the rest of the entire race. All you can do is gut it out.

At the 26-mile mark, I heard my run-ning buddy yelling in my ear. “Run! Run!” I thought we were at about 3:56 and figured he just wanted me to finish strong. Then

I realized he was kind of freaking out.

I was spent by then, but I picked up the pace to ap-pease him.

Holy cow, it’s a good thing he got my attention. I crossed the line at 3:59:45, a mere 15 seconds to spare.

I had no idea I was cutting it that close.It took everything I had to reach that

goal. I was elated, ecstatic, euphoric. I knew I would’ve never forgiven myself if I had been 16 seconds slower. My family and I celebrated, my co-workers took me to lunch. The publisher ran an ad in the Tribune.

Fast forward to 2014. Since my qualifying race was in the fall, I had to wait until the following September to register for Boston. And because I barely qualified, I had to wait

several days before I could sign up. Turns out the fast folks get first crack at securing a spot at the prestigious starting line.

What I didn’t fully comprehend at the time is there are a limited number of spaces and a bunch of them go to charity runners. In other words, if you qualify for Boston, you still may not get in the race.

A few days later, my Twitter feed was flooded with runners proudly posting they’d made it.

I was in the newsroom when the reality hit me. I wasn’t going to Boston.

According to a news article, 1,947 of us qualifiers didn’t make the final cut. I was part of a club, but it wasn’t the one I envisioned when I crossed the finish line in Portland.

Believe it or not, I was fine with it. I had qualified, and that was my ultimate goal. The world kept spinning. The sun came up the next morning. I did what I normally do. I went for a run, happy in my heart, wonder-ing if I could shave just a few more minutes off my time.

Runners whose qualifying time for the 2015 Boston Marathon was at least 1:02 faster than their age and gender qualifying standard will receive notice starting today that they’re officially registered for next year’s race, which will be run on April 20.

The Boston Athletic Association accepted 23,546 qualifiers into the 2015 race, out of 25,493 applicants. Roughly two-thirds of those qualifiers exceeded their standard by 5 or more minutes.

Registration opened on Sept. 8 for the fastest qualifiers, and was available to all time quali-fiers Sept. 15 to 17. Of those who applied during the second week of registration, 1,947 will be notified their application hasn’t been accepted because of too many faster quali-fiers signing up.

Boston Marathon qualifying times

Source: Runners World

Men’s age groups18-34 – 3:0535-39 – 3:1040-44 – 3:1545-49 – 3:2550-54 – 3:3055-59 – 3:4060-64 – 3:5565-69 – 4:1070-74 – 4:2575-79 – 4:4080+ – 4:55

Women’s age groups18-34 – 3:3535-39 – 3:4040-44 – 3:4545-49 – 3:5550-54 – 4:0055-59 – 4:1060-64 – 4:2565-69 – 4:4070-74 – 4:5575-79 – 5:1080+ – 5:25

Runners younger than 18 aren’t allowed to register for the marathon. A runner’s age on the day of the 2015 marathon is the one that determines what age-group standard that runner must meet.

I still couldn’t see the finish line, but I could

hear the crowd. The last 1.2 miles are as long,

mentally, as the rest of the entire race. All you

can do is gut it out.

4 4 5 4 2 7 DY _ 1 5

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20  Balance

Healthy foods both before and after exercise better option for energy supplement

By Kaitlyn Krasselt

U niversity of Idaho director of fit-ness Peg Hamlett says the world is still waiting for the magic pill that

gives everyone their perfect body.Until then, she suggests people ignore

the flashy labels on pre-workout energy supplements that promise the perfect body because they generally don’t work and can cause serious side effects.

“For the most part they just have a lot of chemicals in them like caffeine, green tea, ginseng, terrene” Hamlett said. “It’s a lot of stuff that’s artificially pepping you up.”

Hamlett said these supplements are usually advertised for people looking to gain muscle and bulk-up quickly, but many people just looking to get in shape have started to use them.

According to bodybuilding.com, the most popular pre-workout supplements of 2015 have been Jym Pre Jym, Cellucor C4, Evlution Nutri-tion Engn, and BSN N.O.-Xplode.

Hamlett said the U.S. Food and Drug Administration does not regulate many workout supplements because they’re not considered “consumable” products.

UI Campus Dietician Marissa Rudley said this can lead to trace amounts of testosterone, steroids and other chemicals that can be harmful to the body.

“You’re taking this artificial energy and it’s amping up your heart rate before you

even start moving, and then you work out and that raises your heart rate even more,” Rudley said. “This can put people at seri-ous risk for cardiac arrest and other com-plications. You can get the same results or better from a balanced diet, but they don’t put the flashy quick-fix labels on broccoli or milk so people don’t think of that.”

Hamlett said many people take supple-ments because they need energy for their workout and they don’t want to eat a full meal. She said this can be fixed by strate-gically planning meal times and snacks, and making sure to eat carbohydrates about 45 minutes before a workout. She also said to make sure to ingest something with protein within 15 minutes of a work-out to help build muscle and maintain fitness.

As alternatives to pre-workout chemi-cal supplements, Hamlett suggests a piece of toast, an apple or some other piece of

fruit, or another healthy carb snack. Post-workout Hamlett suggests high-protein snacks like a scoop of pea-nut butter, cottage cheese or a glass of chocolate milk.

“Most people don’t get enough real food that’s not out of a box,” Hamlett said. “And they choose sports drinks over water. If people get home from a workout and have a multivitamin and a scoop of peanut butter that is a much healthier alternative.”

Rudley and Hamlett agreed workout supplements should be taken with caution and are typically meant for elite athletes. Rudley said in this case, a nutritionist who is closely monitoring the athlete’s daily diet and calorie intake usually sug-gests them, and they know what will best

supplement the athlete’s routine.Rudley also said some vegetarians may

need a protein supplement, but other than that she said a balanced diet and regular exercise are the fastest, most effective way to get in shape and build muscle.

“For the general, average omnivore, you won’t benefit from these ‘nutritional’ supplements,” Rudley said. “They’re a waste of money.”

Nutritionist: Pre-workout drinks can cause more harm than good

Tribune/barry Kough

Consider pre-workout snacks of an apple and a post-workout snack of peanut butter.

“For the most part they just have a lot of chemicals in them like caffeine, green tea, ginseng, terrene. It’s a lot of stuff that’s artificially pepping you up.”

Peg HamlettUniversity of Idaho director of fitness

Spring 2015 21Spring 2015 21

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22  Balance

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24  Balance