Winter 2014 1

The health magazine forBody, Mind & Motivation

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

BalanceVolume 5 – Issue 4 – Winter 2014

SPORTS DRINK HYPEExperts say there’s no improving on H2O

HIDDEN TRAUMABrain injury survivors need

support, services, therapy

DO THE MATHBicycle geometry � ts

riders with the right ride

HEALTHY APPSSmartphones change the

way people work out

�  Balance

Winter 2014 �

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4 Balance

Contents Balance – volume 5, issue 4 – Winter 2014

COVER STORY

SPORTS DRINK HYPEStick with water, bananas, raisins and a balanced diet

16

FITNESS

DO THE MATHBicycle geometry � ts riders with the right ride

12

ALSO | SHAVING 6 | ALZHEIMER’S 10 | MULTIVITAMINS 18

HEALTH & WELLNESS

HIDDEN TRAUMABrain injury survivors have need for local support, services, therapies

8

NUTRITION

HEALTHY APPSHow smartphones and computers are changing the way people work out

14

Winter 2014 �

LOCAL CONTRIBUTORS

More. Better. Brighter.

JeSSe HUgHeSGraphic designerJesse has worked for the Daily News and Lewiston Tribune since 2008 in the advertising department. He and his wife try to eat a healthy, well-balanced diet and stay active by walking, hiking, and being kept on their toes by two boys.

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

Allen, Dr. Richard ................................................................... 29Alm, Dr. Ronald ..................................................................... 13Alternative Nursing Services ................................................... 30Bishop Place ........................................................................... 11Clarkston Denturist Clinic...................................................... 19Clearwater Medical ................................................................ 31Comp. Care, Inc. ..................................................................... 27Electrolysis--Permanent Hair Removal .................................... 9Elm View Chiropractic ........................................................... 13Garges, Lawrence M., M.D. .................................................... 31Henderson DDS, Robin .......................................................... 25Huckleberrys at Rosauers ....................................................... 23Leavitt DMD, Erin .................................................................. 17Maplewood Dental ................................................................. 29Moscow Food Co-Op .............................................................. 21Moscow Yoga Center ............................................................... 23Pathologists’ Regional Laboratory .......................................... 15Peak Performance Physical Therapy ....................................... 30Russfit.com ............................................................................... 7St. Joseph Regional Medical Center ........................................ 32Tri-State Memorial Hospital ..................................................... 2Valley Medical Center ............................................................... 3Whitman Hospital & Medical Center ..................................... 19

ADVeRTISeR INDeX

MeReDITH MeTSkeRDaily News staff writerMeredith Metsker is the Business Editor for the Moscow-Pullman Daily News. She enjoys yoga, long walks in good weather and finding new recipes to fit her gluten-free and dairy-free diet.

LINDSey TReffRyInland 360 staff writerLindsey Treffry is an arts and entertainment reporter for Inland 360, and works on the production staff of The Moscow-Pullman Daily News. She is a graduate of The University of Idaho, and enjoys Pinterest and veganism.

NATHANAeL TUCkeRTribune staff writerNathanael grew up in the valley and has lived and worked here for the past nine years, most recently at the Tribune as news clerk. As a downtown Lewiston resident, walking is his preferred mode of transportation. Hiking, backpacking and fishing help keep him fit.

SHANON qUINNDaily News staff writerShanon Quinn is the News Clerk at the Moscow-Pullman Daily News. She lives in Moscow with her husband, two daughters and a rabbit named Clover. She enjoys yoga and wandering aimlessly in the wilderness.

BILL MCkeeDaily News staff writerBill McKee is the Whitman County reporter for the Moscow-Pullman Daily News. Originally from southern Louisiana, he lives in Pullman now, and is the self-proclaimed greatest-ever skier raised in the Deep South.

ANTHONy kUIpeRSDaily News staff writerAnthony, Idaho education reporter for the Daily News, says he is truly, honestly trying to eat more vegetables: “Really Mom, I am.”

BeN HANDeLDaily News staff writerBen covers University of Idaho/Idaho prep sports. His favorite activities are playing with his puppy, eating pizza and watching the Packers.

TOM HAgeRDaily News staff writerTom is the WSU football and basketball beat reporter for the Moscow-Pullman Daily News.

�  Balance

Both men and women have bad habits that lead to poor results

By Tom Hager

L ogan Trott, owner of Fades N Blades in Pullman, says he has learned not only how to shave, but

also how not to shave.That knowledge has come from barber

school and running his store since 2010.“Most of us men we tend to jump up,

do a quick shave and be on our way, and then we wonder why we have irritated necks and in-grown hairs – razor bumps is what they call them – but they’re actu-ally in-grown hairs,” Trott said.

He said, “The biggest misunderstand-ing I had is I thought it would be easy to shave yourself with a straight razor.”

Trott had to give up on the single-edge straight razor and switch to a double-edged safety razor.

Like most men, Trott didn’t have the 30 minutes required to care for his skin when using the straight razor.

But skin protection is important with any device. To avoid skin irritation, Trott recommends warming the face with a hot towel before applying gel. That opens the pores to any moisturizer or gel.

“When you use gel,” he said, “... you want to make sure the hair is soft, be-cause when you shave you actually take two to three layers of your dermis off. So along with the hair you’re taking the dead skin.”

“As soon as you get out of the shower, then shave,” he said, “because that’s when your face is soft, your skin is soft – it’s clean, you’ve washed the hair on your face.”

Some people use a foam shave cream, but Trott said that is not always the best

idea. He was critical of both the alcohol and the fragrance in most foam shave creams.

“It gets into your pores and plugs it,” he said.

Fades N Blades makes its own pre-shave products, including a clay-based soap, that Trott puts on before the hot

towel and preshave oil. After that, Trott relathers the skin with an original cream that he makes. Then comes the magic.

Unlike convention, which abhors shaving against the grain, Trott uses a two-step method. First he shaves with the grain, and then against the grain.

“When you go against the grain, it

Learning how to shave

Daily News/Geoff CrimmiNs

Some of the supplies needed for a clean, irritation-free shave are seen at Fades N Blades barbershop in Pullman. Clay-based shaving soap, a single edge blade, and a post-shave moisturizer are important parts of a good shave.

Winter 2014 �

is going to cut it closer to the skin,” Trott said. “The reason (most people) don’t want to go against grain if you use multiple blades is because that blade is actually cutting it at an angle.”

However, for people who do use multiple blades safety razors at home, Jennifer Nicholas, a nurse practitioner at the Dermatology and Skin Cancer Center in Clarkston, has some simple advice.

“People don’t change out their razors often enough,” she said. “They use the same razor continuously, and they end up with some pimples related to the shav-ing.”

Nicholas said the condition is called folliculitis.

“That could be men shaving their face or women shaving their legs,” she said. “They use the same razor for months and really that’s when people have a prob-lem getting irritation with shaving. It’s going to sound excessive, but we really recommend changing out the razor every second time or so.”

Trott sterilizes his blade after every use, as should everyone. Without the sterilized blade, or any overused blade, Nicholas said the hair follicles become inflamed, leading to what looks like razor bumps.

After the shave, Trott applies a cold towel to the client to close the pores, applies another moisturizer, and then applies a post-shave lotion like bay rum. Trott’s service costs only $17, but the real value is in his willingness to teach young men how to shave. He also sells shav-ing kits at the store, to help guide men through the process. If you would like to learn more about the process from Trott, Fades N Blades is at 745 N. Grand Ave. in Pullman.

Daily News/Geoff CrimmiNs

Logan Trott, top, and Jared Wolfe demonstrate the proper application of clay-based shaving soap, which is one of the steps required for a good shave, at Fades N Blades barbershop in Pullman.

“They use the same razor for months and really that’s when people have a problem getting irritation with shaving.”

Jennifer Nicholasa nurse practitioner at the Dermatology

and Skin Cancer Center in Clarkston

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�  Balance

Brain injury survivors have need for local support, services, therapies

By Lindsey Treffry

A traumatic brain injury can result in outcomes of many shapes and sizes. Some people can’t balance when they

walk. Others have behavioral issues. One side of a face can droop. Others have a hard time forming words. Some lose feeling in their feet, while others’ hands curl up toward their face. But for most, brain injuries are hidden.

“No two injuries are the same,” said Deby Smith, the Quad Cities’ Brain Injury Associa-tion of Washington support group facilitator.

Every year, 1.7 million traumatic brain injuries occur, according to the Centers for Disease Control and Prevention, and for U.S. veterans, the statistics are significantly higher.

The Defense and Veterans’ Brain Injury Center estimates 22 percent of all combat ca-sualties result in brain injuries, while 60 to 80 percent of soldiers who survive blast injuries may have TBIs.

University of Idaho Veterans Adviser Dan Button said soldiers in combat are well sup-ported, and a teammate can generally help if there’s a weakness or injury.

“In an unstructured environment, a col-lege, which is just the opposite, which requires excessive amounts of self-discipline … that’s when some of these injuries and the symp-toms really, really start to manifest,” Button said.

He said the UI Veterans Assistance works closely with the UI Disabilities Support Ser-vices to assist veterans with TBIs.

“If anything’s been documented for TBI … there are a number of accommodations,” But-ton said. “Anything from increased test times to special accommodation tools, something called a light scribe pen, which has a recorder in it, and a special notebook.”

Smith of the BIAW said that fortunately TBIs have been brought to the forefront in the last few years because of military injuries. More screenings are being done, and more people are surviving TBIs, she said.

But veterans aren’t the only ones affected.Anita Evans, Gritman Medical Center

occupational therapist, said most of the brain injuries she sees are the result of motor vehicle accidents and bar fights.

Smith said males, 15-24, are most affected by TBI. According to the CDC, the leading cause of TBI is falls, followed by motor vehicle accidents, events involving being struck by or against something, and assaults.

Smith’s son, Patrick, is a 32-year-old TBI survivor of a motor-vehicle accident. He carries a planner and has to be accompanied to doctor appointments. Despite living in

Clarkston for almost 15 years, he is unfamiliar with the area.

“Someone with TBI, their memory is like a file cabinet, and someone took the files and threw them,” Smith said. “Some end up face-side up, and some face-side down.”

Patrick knows the library at which he vol-unteers, the home he shares with his mother, the fire station and the restaurant Smith co-owns with her brother: Jollymore’s Station 3 Family Restaurant.

“Most families struggle to care for a TBI survivor,” said Smith, adding survivors need assistance with housing, paying bills and transportation. Many need a social worker, too. “They truly need 24-hour supervision. No matter what socio-economic strata they were in, they are forced into destitution.”

The Quad Cities BIAW support group

The hidden trauma

(Above and Above Right) A mirror box can be used to get more movement in patients’ arms.

Winter 2014 �

meets monthly from March through October at Tri-State Memorial Hospital. About eight years ago, Smith said, the group grew to 35 members, and had the largest teen group in Washington.

“A lot of folks have moved on,” she said. “We struggle with the support group here. The survivors are a transient group. They go where there is care or family.”

Evans, Gritman OT, said she was unaware of support groups closer to the Moscow-Pull-man area, but said that doesn’t mean they don’t exist. Evans deals with ergonomics and hand therapies as well as stroke and brain injury rehabilitation.

“They might receive physical therapy to address balance and walking. OT would deal with upper extremity function, activities of daily living, like … dressing and showering and clothing,” Evans said.

Everyday tasks are not simple for TBI sur-

vivors, Evans said.“Everything is

manual,” she said. “If you try to go around with one hand for a day, it’s pretty frustrating and inefficient.”

Putting on a shirt, for example, can be exhausting, if possible at all.

“They have to have the visual-perceptual skills to know is the shirt backwards, is it

upside-down, is it inside-out? What are the steps to put on my shirt?” Evans said.

She assisted a patient just last week, who had a difficult time making a peanut butter sandwich.

“He went to reach for the peanut butter, but when he looked away, his hand didn’t realize he was holding the peanut butter any-more,” she said. “His brain wasn’t giving him that information.”

To accommodate patients such as this, Ev-ans adopted a new therapy technique that has been used in the military to relieve chronic pain in amputated limbs.

“They put a mirror box over the affected limb, so people can’t see where their amputa-tion is,” Evans said. “They put the other hand in the mirror, and it’s pain free. They see a reflection of their hand and it tricks their brain into thinking their injured side is mov-ing without pain.”

Evans started using a mirror box to get more movement in patients’ arms.

“There’s not a lot of (mirror box) research coming out with brain injuries, but they’re starting to research on it to see if it can help force those pathways open,” Evans said.

She employed mirror box therapy with the man who dropped the peanut butter.

He said, “This is freaky. I really feel like my hand is moving,” even though his hand remained still.

Evans sticks with traditional therapy techniques, too, by bombarding patients with sensory information. She rubs different fabrics on patients’ arms, switches from hot to cold temperatures, and has them reach into a bucket of dried beans followed by a bucket of rice.

She equates occupational therapy to open-ing a new freeway in the brain.

“If the freeway’s closed and you want to get to the same place, you can take a different freeway. You can take a different route,” but it may take longer, she said.

For Evans, she said her work is rewarding. She has seen people improve.

“It is a fascinating field,” she said. “Think of it, like 20 years ago, people would not survive the things that they’re surviving today.”

But Evans said her work is challenging, too.

“The best medicine is prevention,” she said, but for some TBI survivors of assault, ac-cidents, tumors, strokes or the like, prevention isn’t an option.

“A brain injury is a devastating lifelong sentence,” she said. “Very few people recover 100 percent.”

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10  Balance

Healthy lifestyle keeps the brain vibrantPreventative measures against Alzheimer’s for all ages

By Shanon Quinn

A bout a year after his wife of 59 years died suddenly of heart fail-ure, Bob’s family members began

to notice changes in his behavior and personality. Once a genius with math-ematics and mechanics, he began to forget how to accomplish the simplest tasks. At first, the changes seemed harmless. His family members put his mood down to grief and forgetfulness down to living alone. But when he drove

12 miles on the highway with a flat tire, shearing the rim half off of his Mercury Cougar, they knew they must take action. Bob was diagnosed with Alzheimer’s disease, which prevented him from living alone any longer.

Now the sixth leading cause of death in the U.S., Alzheimer’s disease, the most common form of dementia.

About half the families in North America will find themselves affected by it at one time or another.

The American Academy of Neurology projects that, without better preventative measures, the incidence of Alzheimer’s will triple within the next 40 years, affect-ing 100 million people worldwide.

However, recent research suggests that simple preventative measures can decrease the likelihood of developing the disease.

Carrol Ellis, a nurse practitioner at Valley Medical Center in Lewiston, said keeping the brain active is the most valu-able step people can take.

“Being a lifelong learner is the best,” she said.

Winter 2014 11

Susan Gilder, a social worker at Moscow’s Good Samaritan Society, agrees. Both suggested intellectual activities like taking classes at a local college or learning center as well as playing strategic games, like chess, bridge or Scrabble or puzzles like crosswords or sudoku to keep the mind sharp.

Maintaining social connections also plays a part in keeping the brain in top condition.

Gilder added that eating a healthy diet can assist in avoiding vascular dementia.

Researchers believe that certain cells in the brain called glial cells may assist in removing toxins from the brain that can contribute to the development of Alzheimer’s disease and eating certain food can help to keep them functioning properly. Foods like ginger, green tea, fish, soy and dark colored berries may protect glial cells from damage.

Other dietary tips include following a Mediterranean diet rich in fresh produce, whole grains, fish, nuts, olives and olive

oil with the occasional glass of red wine and square of dark chocolate. Green teas, a variety of fresh fruit and vegetables are helpful, as is eating five small meals per day to reduce glucose spikes in the brain. Foods to avoid include trans fats and saturated fats, such as those found in full-fat dairy products, red meat, fast food, pre-packaged and processed foods.

“Head injuries seem to be related to Alzheimer’s, particu-larly in young patients,” Gilder said.

Studies suggest that head trauma at any age can significantly increase the risk of devel-oping Alzheimer’s. Gilder suggests making the home fall-proof, always wearing a seat belt while driving and a helmet while bik-ing, motorcycling, playing sports or taking part in any activity where a head injury may occur.

The Alzheimer’s Research and Preven-tion Foundation reports physical exercise

can decrease risk by up to 50 percent and also slow deterioration in those who al-ready suffer from cognitive deterioration.

The foundation doesn’t urge those who have been sedentary to suddenly sign up for an aerobics class, but rather make small changes to their habits, like taking the stairs instead of the elevator, parking farther

from the entrance of the grocery store, pace while talking on the phone instead of sitting or taking an occasional walk around the block. Every small action can help decrease the risk of

developing cognitive deterioration.“Keeping your body healthy is a big part

of keeping your brain healthy,” Gilder said.There is currently no cure for Alzheim-

er’s disease, although researchers con-tinue to work toward one. Maintaining a healthful lifestyle is the best defense against age-related memory loss, and all forms of dementia.

“Keeping your body healthy is a big part of keeping your brain healthy.”

Susan Gildera social worker at

Moscow’s Good Samaritan Society

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12  Balance

Bicycle geometry fits riders with the right ride

By NathaNael tucker

R iding a bicycle just got easier. It’s called bicycle geometry, and with the proper time and measure-

ments, your bicycle can be easier to ride.Walk into a bike retail or sales shop,

and the number of options is overwhelm-ing: beach cruisers, mountain bikes, road bikes, recumbents, hybrids, fixies — where do you start?

“I start by asking, ‘How are you going to ride?’ ” said Steve Dietz at Follett’s Mountain Sports in Lewiston. “Are you going levee cruising, endurance training, 10 miles a day, 40 miles a weekend?”

Answering these questions all goes into choosing a bike that’s right for you. Riding

a bicycle that fits everything from the tear-squinting sprint to the first-gear grind is what bicycle geometry is all about.

The math is integral to the way we ride. Imagine heading down a mountain trail on an old-time bike with a huge front wheel and a tiny back one. Funny enough for You Tube, probably, but not practical — the geometry is all wrong. A mountain bike, however, with a carbon fiber frame and shock-absorbing forks, changes that

Just do the math

Tribune/Kyle Mills

Steve Dietz of Follet’s Mountain Sports prepares a bicycle for a customer at the store in downtown Lewiston.

Winter 2014 13

ride into an experience. That same expe-rience translates to every style of riding out there.

Back in the shop with all of those choices, you need a guide — someone who can help you find the bicycle that’s right. For those serious about their investment, Dietz, along with a handful of other bike pros, take classes to un-derstand body mechanics and the way we ride.

Proper fitting takes anywhere from an hour to two and a half hours, said T. Jay Clev-enger, owner of Paradise Creek Bicycles in Moscow. He has been offering the service for the past five years and taken classes on this topic for just as long.

“I had people asking for it for so long that I just started doing it. There’s really no accredited trade school for this type of thing,” he said, “but you can see the results. I can take someone with their old bike and, with some adjustments and parts, get them really dialed in.”

“I measure everything,” Dietz added, “from foot angulation, hip alignment, flexibility. We don’t use a machine.”

He also pointed out the people he’s fitted all seem satisfied. “Cycling is an activity of repetitive motion,” he said, noting cyclists who are properly fitted have fewer injuries and report better performance. And for some endurance riders and racers, marked improvement in their times also are possible.

“What’s remarkable about bikes is that there are two things that have not changed since their invention: triangles for structure, and circles for power. By manipulating the geometry of people, we can get better results,” Clevenger said.

Comfort, power and reduced injury are some of the benefits, but what to do in the winter? After having plunked down a grand or two for just the right bike, it seems wrong to go to a spin class

at the gym. Especially since those ma-chines are not fit to your body.

That’s why “trainers” have taken the place of the stationary bicycle. These relatively small stands allow cyclists to bring their bicycle indoors, pop the back wheel onto a mount and ride while the

wind whips outside. As Dietz points out, the bonus is that when the weather warms up and you’re ready to cruise, your body will still be in tune with the bike you ride and not the thing at the gym.

Many bike shops offer trainers, and will usually use them to fit you in the store. Trainers cost from $70 to $400, depending on the brand and features, so ask your bike pro which one will fit your needs.

“What’s remarkable about bikes is that there are two things that have not changed since their invention: triangles for structure, and circles for power. By manipulating the geometry of people, we can get better results.”

T. Jay Clevengerowner of Paradise Creek Bicycles in Moscow

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14  Balance

How smartphones and computers are changing the way people work out

By Bill McKee

T he phrase “healthy apps” might cause some to imagine an appetiz-er of vegetables with hummus dip.

Usually, though, these days healthy apps come on a phone, not a plate.

Since smartphones came out a few years ago, the number of apps available for anything from helping to plan meals and track caloric intake to timing your sleep cycle to ensure you wake up as fresh and rested as possible has skyrock-eted.

Tracking caloric intake, an endeavor which used to take pen, paper and a basic understanding of math, can now be more easily done by scanning the bar code on foods bought from the store, or, with a few simple taps, entering what you made for dinner. Dozens of apps on the market can now take that informa-tion and track your caloric intake, along with other nutritional information if desired.

“Myfitnesspal has a great database. You can just punch in some food, what-ever you’re eating, and it will give you all the relevant nutritional info,” said Chad Williams, a certified trainer with Anytime Fitness in Lewiston.

Williams said he’s tried out several of the apps, but is a traditionalist who, for the most part, still likes to keep track of his foods the old-fashioned way. He’s got

Healthy apps that don’t come on a plate

Tribune/Kyle Mills

Smart phone apps like Run Keeper help keep track of your exercise activity.see APPS on page 15

Winter 2014 15

a number of clients who prefer to track their efforts with a phone app or online. Myfitnesspal is one of two that he rec-ommends to any of his new clients.

“I’ve never not been able to find food I’ve looked for in their database,” he said. “I still use it for nutritional guidelines to make sure I’m taking what I need to in terms of protein, fat and carbs.”

One of the other helpful aspects of Myfitnesspal that many others also use, is that it allows users to be a part of a community, which Williams says helps bolster their commitment, since they feel like they’re part of a group, and that allows them to share their success, as well as ask questions of others.

Stronglifts is the other app that Wil-liams recommends to new clients. Also available online, the app is useful in helping weightlifters track their work-outs as it automatically tells them what the weight increase should be for their next set.

Katie Shuter, a Zumba instructor at the University of Idaho recreation cen-ter, said she likes to use apps when she goes for a run.

When she jogs indoors at the gym she’ll use Tap-A-Lap to keep track of how many times she’s gone around the track and to calculate the distance for her, but when the weather’s nice, she prefers to run outdoors. Then she uses RunKeeper.

“It uses GPS to track how far you’ve gone and what route you took. If you really enjoyed a run, you can also save the route, so you can do it again later,” she said.

Sometimes, especially on nights when she feels like pushing herself, she likes to use Zombies,Run!, which combines the music you have on your phone with a hair-raising narrative and achievement goals that unlock new storylines.

“It’s a good motivator,” she said. “During the summer I often run at night. When I discovered that app, I got a lot faster.”

Daily News/Bill McKee

Many apps allow users to be part of a community that helps them feel like part of a group, lending support as well as answers to any questions they might have.

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16  Balance

Stick with water, bananas, raisins and a balanced diet

By Ben Handel

T o the average consumer perusing the local grocery store and trying to make healthy choices, brightly

colored bottles of Vitaminwater stand out like a piece of broccoli in the middle of a sea of mashed potatoes and gravy. After all, everyone knows water is healthy, as are vitamins, so surely a drink that com-bines the two must be equally as good, right?

Think again.The common belief that this brand, and

others like it, is healthier than soda has been the subject of litigation by the Center for Science in the Public Interest since 2009. The CSPI found Vitaminwater’s claims so outrageous that executive direc-tor Michael Jacobson said Vitaminwater’s marketing “will go down in history as one of the boldest and brashest at-tempts ever to affix a healthy halo

to what is essentially a junk food.”“It’s basically a scam,” said Josh Amos,

an aspiring dietitian from Moscow. “If you look at the ingredients on the back, it’s basically soda.”

Using clever, catchy buzz words like “energy” or “essential” or even “focus,” it’s not hard to see why Vitaminwater, which was purchased by Coca-Cola in 2007, con-

tinues to be a trendy drink for people who want to be healthy. The reality is an average bottle of the sporty drink contains about 13 grams of sugar per serving, which comes out to be about 32 grams per bottle (as each bottle

contains roughly 2.5 servings). For comparison, a can of Coca-Cola

Sports drinks not as good as advertised

Winter 2014 17

Classic has about 39 grams of sugar in it. The consensus in the medical community is that the sugar in the popular drink is enough to offset any possible benefits the vitamins could provide.

“The best plan is to try and eat a healthy, balanced diet with a variety of fruits and vegeta-bles,” Kelly Accord, a fitness trainer from Lewiston, said. “If you can’t do that, you can always try taking supplements.”

But what about other popular “healthy” drinks? Naked Juice claims to simply be a puree of vari-ous fruits and vegetables with no added sugars and its hefty price tag seems to be a certificate of authenticity. However, Naked Juice, like most other juice brands, must put its products through various types of pasteurization and irradiation.

Both of these processes have mild to sig-nificant effects on nutritional value, and by the time Naked Juice gets to your lips, it’s a processed food product nothing like the real thing. The amount of naturally occurring sugar in the drink without the fiber that normally would be in the fruit

can be problematic as well.

Other popu-lar drinks, such as Gatorade and Powerade, are great for athletes who need quick bursts of energy, but the

average gym-goer hoping to shed a few pounds should steer clear of the glucose-infused drinks. Instead, most experts recommend sticking with plain old water to hydrate your workout while some solid foods, such as bananas and raisins, can be effective in sustaining electrolyte bal-ances.

Tribune/Kyle Mills

There are many drinks out that claim to help energize or rejuvenate you after a workout.

“The best plan is to try and eat a healthy, balanced diet with a variety of fruits and vegetables. If you can’t do that, you can always try taking supplements.”

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18  Balance

Dieticians recommend balanced diet, warn against misconceptions about supplements

By Anthony Kuipers

M any people may turn to a mul-tivitamin in hopes it will give their body the nourishment it

needs to stay healthy and thriving.But what they should turn to first, ac-

cording to local dieticians, is a balanced diet.

“Our bodies are better able to absorb and utilize nutrients first through food,” Marissa Rudley, University of Idaho campus dietician, said.

Rudley, who advises college students on issues like nutrition, eating habits and weight management, said there are misconceptions that multivitamins can be used as a replacement for food. There’s a misguided notion, she said, that if they take a pill or chewable, they won’t have to worry about the quality of their diet.

“People think of multivitamins as a magic bullet,” she said.

A 2009 study from the American Dietetic Association came to the conclu-sion that the best strategy “for promot-ing optimal health and reducing the risk of chronic disease is to wisely choose a wide variety of foods.”

Rudley and Courtney Goff, outpatient dietician at St. Joseph Regional Medical Center in Lewiston, both recommend

Tribune/barry Kough

Multivitamins can supplement a diet but not replace what’s missing.

Multivitamins can help, but can’t replace food

See MULTIVITAMINS on page 19

Winter 2014 19

FROM MULTIVITAMINS ON PAGE 18

multi-grains, fruits and vegetables as the building blocks to an optimal diet.

However, both Goff and Rudley say there can be instances where its neces-sary to use a vitamin as a supplement.

Goff said some people can’t always achieve a varied, balanced diet because of food allergies. Or, they may have medical problems that affect their diet such as liver and pancreatic disease. She also said those on a reduced-calorie diet have a lower food intake, and thus may not be consuming enough to meet their body’s daily nutritional needs. In these cases, Goff said multivitamins can act as a sort of safety net, giving them those missing vitamins they require.

Rudley said multivitamins are use-ful when someone is “struggling to fill nutrient gaps in a day.” For example, she said people in the Northwest who endure long winters often lack vitamin D they could normally get from the sun. Therefore, vitamin D supplements could go a long way in helping maintain healthy bones, which are especially im-portant for adolescents and the elderly.

She also recommended iron supple-ments for vegetarians who don’t eat iron-rich meat, and folate supplements for women of child-bearing age to prevent birth defects. Though, she said folate is abundant in whole grain cereals as well.

There are a few issues to look out for when taking multivitamins. For one, Rudley said there is such a thing as too much vitamin intake. She warned against excessive amounts of vitamin A, which, according to the Office of Di-etary Supplements, can cause dizziness, headaches and nausea.

She also said supplements are not al-ways cost-effective. One pill can contain more than enough of what your body needs on a daily basis. And what your body doesn’t need, she said it will simply

excrete in waste.“It can be a big waste of money,

because there’s only so much your body can handle,” she said.

Goff advised to look out for false ad-vertising. Many supplements promise to be “cure-all” to any ailments without any scientific research to back it up.

“I encourage clients to watch out for those false claims and don’t buy those supple-ments,” she said.

Rudley said what science understands about these supplements is always a “contentious subject.” Questions often surround their effectiveness and how safe they are.

That’s why she along with Goff say it’s not an alternative to good, old-fashion healthy eating.

“You’re never going to be debating the safety of eating broccoli,” Rudley said.

“It can be a big waste of money, because there’s only so much your body can handle.”

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20  Balance

Eating Disorder Awareness Month sheds light on life-threatening risks

By Meredith Metsker

F or most people, food, beyond being a necessary part of living, is often an excuse to gather and so-

cialize with friends and family, especially around the holidays.

But for millions of men and women in the United States, food is the enemy. Weight gain is a source of intense fear and shame, and the need to avoid it is ingrained. And soon, this fear and shame can develop into a potentially deadly eat-ing disorder.

Eating disorders affect men and wom-en of all ages and ethnicity, though the majority of people with eating disorders are women, according to the National Eating Disorders Association website. Half a million teens struggle with eating disorders or disordered eating.

Nancy Kure, director of Nutrition Services at Gritman Medical Center in Moscow, said most of her eating disorder patients are high school age, but she has seen some as young as 5 years old and some well into their 60s. For the young children, Kure said an eating disorder can be triggered by people around them dieting or talking about dieting, but it often comes from a deeper problem.

“Eating disorders are a coping mecha-nism. Some people do drugs, some people do alcohol. Everybody has their own coping mechanism and unfortu-nately, this is a coping mechanism for something they really need. They really

have a reason,” Kure said.Eating disorders stem from serious

emotional and often psychological is-sues and can manifest in different ways, including anorexia nervosa, bulimia nervosa, binge eating disorder and eat-ing disorders not otherwise specified (EDNOS).

Anorexia nervosa is characterized by self-starvation and excessive weight loss. Bulimia nervosa is a cycle of bingeing and purging to undo or make up for the effects of binge eating. Purging methods can include everything from self-induced vomiting to laxative or diuretic abuse, fasting and/or obsessive or compul-sive exercise. Binge eating disorder can include frequently eating large amounts of food in short periods and feeling out of control about the eating behavior dur-ing an episode. EDNOS can include any

combination of signs and symptoms of anorexia and bulimia.

Kure said she sees binge eating more in older people and sees a lot of people suffering from combinations of eating disorders. Because every patient is dif-ferent, Kure said there is no set recipe for treatment.

“It’s complicated,” she said.Courtney Goff, outpatient dietician

for St. Joseph Regional Medical Center in Lewiston, calls eating disorder treatment an “evolving thing.” It’s never the same among patients and effective treatment requires a multi-faceted approach, she said.

Marissa Rudley, campus dietician for University of Idaho, understands the interdisciplinary approach and encour-ages students to take advantage of it. She said she recommends that her student

When eating habits become dangerous

Winter 2014 21

patients use the student health clinic, have a medical provider to do regular physical screenings, visit the UI Counseling and Testing Center and see her for confidential one-on-one nutrition counseling sessions.

“My goal is to help the student be successful and really do their best with managing all the expectations of being at school,” Rudley said. “And that’s really dif-ficult, I think, for a student with an eating disorder. Because they live with that every day.”

Because eating disorders involve some kind of emotional or psychological is-sues, Rudley said she also tries to educate patients and others about how eating dis-orders are not a chosen lifestyle, but rather a serious and potentially life-threatening mental illness.

“It’s not something you’re choosing to have, or a lifestyle that you’re essentially selecting for yourself,” Rudley said. “It’s a mental illness that affects all aspects of your mental and physical health. It’s more than something that just involves food.”

Because of that, Kure said, she doesn’t see patients with eating disorders unless they are also seeing a counselor. She said the complex pain, experiences and memo-ries contributing to the illness can be beyond her scope as a nutrition counselor, an intense role she said she loves.

“If you work with them, you worry about them and you think about them and you want them to go somewhere, but it’s a really complicated disease,” Kure said. “It’s not just about food. It’s about something deeper.”

Lately, Kure said, she’s been using a relatively new method of treatment called intuitive eating, which is all about enjoy-ing food, getting rid of the food police and rules, and being comfortable in one’s body.

“It’s a philosophy about making peace with food, getting rid of the dieting and rediscovering the pleasures of eating,” Kure said.

To raise more awareness about the severity of eating disorders, both the University of Idaho and Washington State University host events, presentations and screenings each year during National Eat-

ing Disorder Awareness Week, which this year is set for Feb. 23-March 1. The month of February is National Eating Disorder Awareness Month. Both universities, along with Lewis-Clark State College in Lewiston, provide counseling services and help for students with eating disorders.

Rudley said the 2014 National Eating Disorder Awareness Week schedule at UI hasn’t been set yet, but will be by mid-January.

Goff said having a month dedicated to

eating disorders is helpful for educating the public about what signs and symptoms to look for and what to do next.

“The more we’re educated, the better we can work as a community to help and to provide more effective treatment,” Goff said.

For more information about eating disorders and their warning signs, visit www.nationaleatingdisorders.org. For information about intuitive eating, visit www.intuitiveeating.org.

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22  Balance

Support, prevention methods offered in Quad-Cities

By Lindsey Treffry

W hat was once the leading cause of cancer death for women in the United States, according to the

Centers for Disease Control and Prevention, cervical cancer has declined significantly in the past 40 years.

Many women get regular Pap smears, which can find cancer before it turns invasive.

And Gardasil, also called Silgard, made its way into the market after being approved by the Food and Drug Administration in 2006. The three-dose vaccine is used to prevent human papilloma virus, which causes an estimated 70 percent of cervical cancer cases.

In 2010, though, 11,818 women in the United States were still diagnosed with cervical cancer and 3,939 women died.

While Gritman Medical Center in Moscow has the Cancer Resource Center, there is no single program that specifically supports cervi-cal cancer patients or survivors.

“We get a lot of information from the

American Cancer Society, which of course is very accurate and up to date,” said Rene Finney, an ACS volunteer of 15 years, and a six-year Gritman Cancer Resource Center volunteer. “We have pamphlets written by the ACS and we’ve also got the website for the ACS, and other groups also. But the ACS has two programs for women going through cancer, and men, too, really.”

Gritman offers “Reach to Recovery,” a pro-gram in which a person diagnosed with cancer can meet with another who survived.

“You can learn a lot of things that your doc-tors don’t tell you, because they don’t go through

Cervical cancer rates low, yet still remain

Winter 2014 23

it,” Finney said. “You can meet once, or you can meet 10 times, whatever the constituent feels comfortable with.”

“Look Good ... Feel Better” is a program in which cosmetologists assist in skin care of che-motherapy patients. “Light A Candle” supports women seeking financial help during cancer therapies. A breast cancer support group is

available, too, but Finney said only the speaker series is available to cervical cancer patients. The meeting is open only to those with or having had breast cancer.

“Having oncologists in Lewiston and Spo-kane, you’re kind of isolated,” Finney said of the area.

The Washington State University Women’s Resource Center and the University of Idaho Women’s Center cannot provide medical assis-tance or advice, but both are home to health-related pamphlets. WSU Women’s Resource Center director Turea Erwin said the center works directly with the Pullman Regional Hospital coordinator of education, Noel Nicolai, in regard to cancer services, education and awareness.

Cervical cancer education is important, said Dr. Geneen Bigsby of Valley Medical Center in Lewiston.

“The biggest way to prevent it is abstinence,” Bigsby said. “The only way you can get cervical cancer is exposure to HPV through inter-course.”

Following that, sexual protection and regular Pap smears are the way to go.

Bigsby said boys and girls as young as 11 can receive the Gardasil vaccine, while Gardasil’s website touts age 9.

And the younger the better. A study by the Journal of the American Medical Association found that young girls get the same benefits from fewer doses of the HPV vaccine compared to older women.

“It’s really important that both men and

women know about their exposure to HPV and how prevalent it is,” said Bigsby, who mentioned that men can carry and share HPV through

intercourse, too. “Just because cervical cancer is a female issue doesn’t mean those are the only people that should be thinking about HPV.”

“You can learn a lot of things that your doctors don’t tell you, because they don’t go through it.

Rene Finneyan American Cancer Society volunteer

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24  Balance

By LAURAN NEERGAARDAP Medical Writer

WASHINGTON — Debating whether to seek a strep test for that sore throat? One day there could be an app for that: Researchers are developing a home scorecard that aims to prevent thousands of unnecessary trips to the doctor for this common complaint.

More than 12 million people make doctors’ visits for a sore throat every year. Usually the culprit is a virus that they just have to wait out with a little TLC.

In fact, the risk of strep throat is low enough for adults that doctors may skip testing them, deciding not to bother after running down a list of symptoms. That can leave patients wondering why they spent hours in the waiting room and had to pay the doctor’s bill.

“If you could know that your risk was low enough that you wouldn’t even be tested, you might actually save yourself a visit,” said Dr. Andrew Fine, an emer-gency physician at Boston Children’s Hospital.

The trick: Combine some of the symptoms that doctors look for with a bit of computer data to tell if strep throat is circulating in your geographical region. If the bug’s in your neighborhood, that increases the chances that you’ve caught it, said Dr. Kenneth Mandl, a Harvard professor and in-formatics special-ist with Boston Children’s.

As a first step, Fine and Mandl turned to the records of more than 70,000 sore-throat patients who got strep tests and had their symptoms recorded at CVS

MinuteClinics in six states between 2006 and 2008. They determined those people’s risk of strep using the experimental

scorecard approach and checked the computer model’s accuracy against the strep test results.

Nationally, identi-fying those with less than a 10 percent chance of strep

throat could save 230,000 doctor visits a year, the team reported in the journal An-

nals of Internal Medicine. The method wasn’t perfect: It meant

8,500 strep cases would have been missed, or the diagnosis delayed, concluded the government-funded study.

But Mandl said it’s unlikely that would lead to lasting harm as most of those infections would clear up on their own, or persisting pain eventually would send patients to the doctor. And he noted that the rapid strep tests that doctors use in their offices can miss cases, too.

Much more research is needed to prove if the method would work in

Strep scorecard might help tell if you need a doc

“If you could know that your risk was low enough that you wouldn’t even be tested, you might actually save yourself a visit.”

Dr. Andrew Finean emergency physician at Boston Children’s Hospital.

Winter 2014 25

everyday life and if a mobile app or a phone call to the doctor would be the best approach. The Boston team has begun the next step: Parents of kids who come to the hospital’s emergency room for a strep test are handed a digital tablet and asked to fill out the scorecard first. Researchers will see how the combination of symp-toms and local infection trends compare with actual strep test results.

Sore throats are a challenge. Strep throat, caused by bacteria named Group A streptococcus, is to blame for only about 10 percent of cases in adults, and 30 percent in children.

It’s hard to tell who needs a strep test based on symptoms alone, cautioned Dr. Chris Van Beneden of the Centers for Disease Control and Prevention, which helped fund the new research. But what is clear: Doctors should be sure it’s strep be-fore prescribing antibiotics because those bacteria-fighting drugs have no effect on viruses.

Yet research published last month in the journal JAMA Internal Medicine found 60 percent of adults who sought care for a sore throat received antibiotics. Unneeded antibiotic use can spur devel-opment of drug-resistant germs.

The Boston team looked at the flip side of the issue: Who could safely skip a strep check? Because strep is most common in children ages 5 to 15, doctors usually test youngsters with a sore throat for the bacteria.

For anyone 15 or older, Mandl said doctors may skip a test depending on symptoms. While a cough and runny nose are more typical of a cold virus, strep symptoms might include a fever, en-larged lymph nodes, tonsils with swelling or pus and lack of a cough.

So Fine and Mandl focused first on the over-15 crowd. Because feeling lymph nodes and peeking at tonsils could be difficult for the average layman, their scorecard posed easy questions: Is there a fever? Is there a cough?

Then came the key: The scorecard au-tomatically merged those symptoms with local trends in strep diagnosis.

It’s a practice called biosurveillance. Already, hundreds of hospitals, clinics and health departments automatically report certain symptoms and diagnoses to the government. That lets officials track the spread of flu every year, for example — and some websites now show flu activ-ity by zip code so people can check if influenza has reached their community.

Likewise, results of strep tests are available digitally from testing laborato-ries, clinics, even large doctors’ offices, Mandl said. They just have to be col-lected and used, which isn’t routine.

In an accom-panying edito-rial, Dr. Robert Centor of the University of Alabama, Bir-mingham, said too many clinics and emergency rooms still give

a strep test to every sore throat patient. But he questioned if the home scorecard approach would make a difference, won-dering if biosurveillance would be too costly or if average patients even would use it before seeking care.

26  Balance

By LAURAN NEERGAARDAssociated Press

WASHINGTON — It happens too often: A doctor isn’t sure what’s causing someone’s feverish illness but prescribes antibiotics just in case, drugs that don’t work if a virus is the real culprit.

Now Duke University researchers are developing a blood test to more easily tell when a respiratory illness is due to a virus and not a bacterial infection, hoping to cut the dangerous overuse of antibiotics and speed the right diagnosis.

It works by taking a fingerprint of your immune system — how its genes are revving up to fight the bug. That’s very dif-ferent from how infections are diagnosed today. And if the experimental test pans out, it also promises to help doctors track brand-new threats, like the next flu pan-demic or that mysterious MERS virus that has erupted in the Middle East.

That viral “signature could be quite powerful, and may be a game-changer,” said Dr. Geoffrey Ginsburg, Duke’s genomic medicine chief. He leads the team that recently reported that a study involving 102 people provided early evidence that the test can work.

Today, when symptoms alone aren’t enough for diagnosis, a doctor’s suspicion guides what tests are performed — tests that work by hunting for evidence of a spe-cific pathogen. Fever and cough? If it’s flu season, you might be tested for the flu virus. An awful sore throat? Chances are you’ll get checked for strep bacteria. A negative test can leave the doctor wondering what germ to check for next, or whether to make a best guess.

Moreover, rapid in-the-office tests aren’t always accurate and can miss infections. So patients may have blood or other samples sent to labs to try to grow any lurking

bacteria and tell if it’s to blame, additional testing that can take days.

“This is something we struggle with every day,” said Dr. Octavio Ramilo, infec-tious disease chief at Nationwide Children’s Hospital in Columbus, Ohio, who wasn’t involved in the new study. Particularly with children, a respiratory virus and a bacterial infection “in the beginning look completely alike,” he added.

Hence researchers at a number of universities are trying to harness a fairly recent discovery: As your immune system detects an invading bug, different genes are activated to fend off a viral infection than to fight a bacterial or fungal one. Those subtle

molecular changes appear to be occurring even before you feel any symptoms. And they form distinct patterns of RNA and pro-teins, what’s called a genomic fingerprint.

The Duke team discovered 30 genes that are switched on in different ways during a viral attack. The test essentially is a freeze-frame to show “what those genes are doing at the moment in time that it’s captured,” explained Duke lead researcher Dr. Aimee Zaas, an infectious disease specialist.

Small studies spotted that viral signature in people who volunteered to be infected with different influenza strains for science.

For a more real-world simulation, the researchers then analyzed blood samples

New test aims to better detect viral infections

Winter 2014 27

stored from feverish people who had come to the emergency room — and who were eventually diagnosed, the old-fashioned way, with either some type of virus or a bacterial infection.

The genomic test proved 89 percent accurate in sorting out who had a virus, and did even better at ruling out those who didn’t, Zaas reported in the journal Science Translational Medicine.

It took 12 hours to get results. The researchers hope to speed that up so that it might work as quickly as some in-office tests.

Still, “it’s a promising tool,” said Ramilo, an Ohio State University professor who is doing similar research. He called the Duke study an important step toward creating a commercial test, and predicts one might reach the market within five years.

Why would a doctor want to know merely that a virus is present and not which virus? That’s enough information to rule out antibiotics, Zaas said. Unnecessary antibiotic use is one factor in the growing problem of drug-resistant germs, which the government blames for more than 23,000 deaths a year.

Plus, if a dangerous new virus begins spreading, like MERS, this approach could help avoid quarantining people unneces-sarily by telling right away which ones are virus-free, Ginsburg added.

In Ohio, Ramilo is exploring a more immediate need: When young infants have high fevers, they’re often hospitalized while doctors run a battery of tests to find the fraction who have a serious bacterial infec-tion. He is leading a study involving 22 pe-diatric emergency rooms to see if a genomic fingerprint approach could separate which babies really need all that testing.

But the virus-or-not question is just the beginning, Ramilo said. His research suggests genomic fingerprints also can distinguish a flu strain from other common viruses. And the Duke team is analyzing a huge study of students living in dormi-tories, to see if the genomic test detected who was incubating the flu before their first sniffle — and thus might be useful in stem-ming outbreaks.

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28  Balance

By LesLie BarkerThe Dallas Morning News

DALLAS - John Cage grew up around White Rock Lake in Dallas. He learned to ride his bike there, his strong young legs keep-ing rhythm with waves steadily slapping the shore.

He’s 32 now, still synchronizing his move-ments to the water. This time, though, he’s in a boat on top of it, and he relies on his arms more than his legs to propel him along. A bout with West Nile virus has hindered his walking, his movement and his balance. But he has found grace in rowing.

On this afternoon, with its cloud-filled blue sky, Cage is on the lake as a rower for the second time.

“It’s amazing how quickly you can glide through the water,” says Cage, who learned the skill through White Rock Boathouse’s adaptive rowing program. “When you’re out, you forget your speed without a reference point. Then you get close to the dock, and you realize you’re really sailing.”

For those who rely on something obvious – a wheelchair, a walker, a prosthetic device, a scooter – for help moving on land, gliding through the water on their own strength and fortitude is a godsend. They’re unencum-bered, smooth, confident – looking from all vantage points like any other person out for an afternoon on the lake.

“It’s a sense of accomplishment, a sense of freedom, a newfound ability,” says Mary Condon, the boathouse member and physical therapist who combined her two passions to start the program. “Everyone does it within their own capacity. We try not to let them think about limitations.”

On this Monday, while Cage rows on the water with Condon close by, three women learn the sport on ergometers (rowing machines) outside the boathouse. They’ll do these hourlong sessions at least eight times,

then they must pass a float test in a swimming pool before Condon allows them to row on the lake.

Sarah Perry and Pam Schreiber are ampu-tees. Paige Mosley had a tumor removed from her brain a year ago. Before that, starting with a childhood of soccer playing and horseback riding, the Frisco mother of three had always been active.

“It’s been really tough,” says Mosley’s broth-er, Brad Hickerson, who drives his younger sister here twice a week. Theirs is a close fam-ily, brought even closer since Mosley’s illness.

So when he happened upon an open house at the boathouse, close to his home, and heard about the rowing program, he was excited to tell her about it, optimistic she might benefit from this new activity.

“After the first day, I asked her how it went,” Hickerson recalls. “She said, ’I’ll be back.’ You want to engage anything so she’ll feel she ac-complishes something. It gives connection. It’s something to be involved in.”

After Mosley, 39, was released from rehab following her surgery, Hickerson says their family felt a bit at a loss as to what came next.

“It’s hard to find activities that people with disabilities can engage in,” he says. “What bet-ter way than this – to be on the lake?”

Mosley’s making progress, he says. She’s building stamina, using rowing as a moti-vational tool. “She loves it,” he says. “She’s motivated to improve herself.”

He turns to Condon, who is standing nearby: “Do you see this as a ministry?” he asks. “We call it a ministry.”

He elaborates on that thought later, in an email: “When I think of ministry, I think of an act of selfless service. Mary has a passion and professional training for the two things that intersect at the Boathouse: rehab and rowing.

“I can tell that Mary and all the people we’ve met so far care about the individuals. She’s meeting a need for these people to re-en-gage in a way they probably never considered

or thought possible.”Condon says simply: “This is a population I

love. I’m doing something I love.”Adaptive rowing has been around for

at least 20 years, Condon says. Once she determined to start a program in Dallas, she decided the White Rock Boathouse would be perfect. The facility, where several crew teams and rowing programs store their boats, has a wheelchair-friendly parking lot and a same-level path leading to the dock and the ergs.

“I looked at the setup and went to the coach last year,” Condon says. “He was very familiar with this and had coached adaptive rowers elsewhere. It’s a great way to integrate this population into a sport considered main-stream, but also a perfect sport for so many people who have to sit, basically, either in a wheelchair or who can’t do a lot of walking or other activities.”

She stresses that this is real rowing. The equipment, not the sport, is adapted. Partici-pants get a cardiovascular workout, increase their endurance, and strengthen their core and muscles.

’I need to be in motion’Sarah Perry, 46, working on the erg one

evening, says she always wanted to try rowing. Although walking is tough for her, she rides bikes, rides horses and swims.

“I like the full-body aspect of it,” says Perry, manager of White Rock Local Market. A birth defect led to her leg being amputated when she was around 6 years old. “You can really use your strength.”

Plus, the more she does that involves moving, the better it is for her brain, says the mother of three: “I need to be in motion.” Eventually, she says, she’d like to enter rowing competitions.

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For more information, go to whiterockrowing.org or send a note to Mary.Condon@whiterockboathouse.com

Finding strength, stamina and confidence through rowing

Winter 2014 29Winter 2014 29

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

CLUES ACROSS 1. Lawyer disquali� cation 7. Filled in harbor 13. Die 14. Expected 16. As in 17. Squares puzzle 19. Of I 20. Small depressions 22. Cambridgeshire

Cathedral 23. Layout and furnishings 25. Sandhill crane genus 26. Challenges 28. A widow’s

self-immolation 29. Earth System Model

(abbr.) 30. Sound unit 31. A teasing remark 33. Surrounded by 34. Distinctive elegance 36. Imperturbable 38. Gulf of, in the Aegean 40. Ice mountains 41. Rubs out 43. German writer Weber 44. Tub 45. Digital audiotape 47. UC Berkeley 48. Actress Farrow 51. Epic body of poetry 53. Weight unit 55. A mild oath 56. More infrequent 58. One point N of due W 59. More rational 60. Exclamation of surprise 61. Manual soil tiller 64. 24th state 65. Surveyor 67. About ground 69. Something beyond

doubt

70. Add herbs or spices

CLUES DOWN 1. Shelves 2. Max. medical unit 3. Religious orders 4. Blocks 5. Volcanic mountain in

Japan 6. Close again 7. Clemens hero 8. ___-Jima 9. Rendered hog fat 10. Ocean ebbs 11. Spielberg blockbuster 12. Grade reducing

13. Shirk 15. Treats with contempt 18. Single Lens Re� ex

(abbr.) 21. Integer 24. Photographers 26. Lair 27. Female sibling 30. Supported a structure 32. German socialist August 35. Angeles, Alomos or

Lobos 37. Ripe tomato color 38. Inde� nite small number 39. Wind River Res. peoples 42. A baglike structure

43. Flying mammal 46. In poor taste 47. Hosts � lm festival 49. Evansville Hockey team 50. Ohio tire town 52. Popeye cartoonist 54. Resource Based

Economy (abbr.) 55. Hates, Scot. 57. Evaluate 59. Porzana carolina 62. Decay 63. Own (Scottish) 66. Atomic #29 68. Santa says X3

HOW TO PLAY:

MentalFitness

Crossword

Sudoku

Puzzle Answers on p.30

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Winter 2014 31

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32  Balance