Women in Business by Billings Gazette

w o m e n

business



Financial Focus

Will You Be Able to Retire When You Want?

Provided by Edward Jones Despite the soaring stock market of the past few years, some Americans are nervous about their ability to retire comfortably — or even retire at all.

See Women in Health Care

pages 8-12

Advertiser Index:

Advanced Employment Services .............3 Arrowhead Marketing .............................3 Bernina Sewing Center ............................3 Central Wellness .......................................5 Chicago Title & Insurance Company .....1 Edward Jones ............................................7 Fiberworks ................................................4 Guild Mortgage Company .......................4 Jackie Zawada, Metro Realty .................5

Consider these somewhat sobering statistics: • Almost half of American workers report being “not too confident” or “not at all confident” about being able to afford a comfortable retirement, according to the Employee Benefit Research Institute’s 2013 Retirement Confidence Survey. The 28 percent who say they are “not at all” confident is the highest level recorded in the 23 years of this survey. • Between 2010 and 2012, the percentage of people 45 to 60 who planned to delay retirement rose to 62 percent from 42 percent, according to the Conference Board, a non-profit business membership and research organization. If you’re in either of these groups — that is, if you’re concerned about having enough resources to enjoy your retirement years or

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you’re afraid that you’ll have to work longer than you anticipated — what can you do to possibly alleviate your worries? Your first step is to get specific about your retirement goals. Have you set a target date for your retirement yet? If so, how many years until you reach this date? Once you know when you want to retire, you’ll need to come up with some sort of “price tag” for your retirement years. By taking into account your hoped-for lifestyle and your projected longevity, you should be able to develop a reasonably good estimate of how much money you’ll need as a retiree. You may find it helpful to work with a financial professional — someone with the tools and experience to plug in all the variables needed to calculate your retirement expenses. Next, review your retirement savings vehicles, such as your 401(k) and IRA. Are you contributing as much as you can afford to these accounts? Are you increasing your contributions when your salary rises? Within these vehicles, are you choosing an investment mix that can offer the growth you’ll need to accumulate a sufficient level of retirement savings? Even after you’ve “maxed out” on your IRA and 401(k) or other employer-sponsored

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retirement plan, you can find other tax-advantaged vehicles in which to invest for retirement. Again, your financial advisor can help you evaluate the ones that may be suitable for your needs. Still, even after maximizing your investments, you may come up short of what you’ll need, given your desired retirement date. Consequently, you may need to consider working a couple of extra years. If you like your career, you may find that moving out your retirement date isn’t so bad — you’ll bring in more earned income and you may be able to delay taking Social Security, which would eventually result in bigger monthly checks. Plus, you could postpone your withdrawals from your 401(k) and IRA, giving these accounts more time in which to potentially grow. (Keep in mind, though, that once you turn 70-1/2, you’ll have to start taking money from your 401(k) and your traditional IRA.) In any case, do what you can to retire when you want — but be flexible enough in your thinking so that you won’t be shocked or dismayed if you need to slightly extend your working years. By “covering your bases” in this way, you can be ready for whatever comes your way.

Women in Business is a special advertising publication of The Billings Gazette.

Sales & Marketing Director Dave Worstell Special Sections Coordinator Linsay Duty

Access Women in Business online at www.billingsgazette.com/specialsections

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Women in Business

Sunday, September 29, 2013

Successfully fend

off workplace fatigue

Whole-wheat toast or a bowl of high- productive at work than those who did fiber cereal can pack an energetic punch not. A short break of 5 to 10 minutes can be enough to provide an immediFatigue can prove a formidable foe to that lasts all the way to lunchtime. anyone. Exercise enthusiasts and couch ate energy boost and fend off feelings potatoes alike periodically can suffer Choose high-energy snacks of fatigue. from fatigue, which can affect perforOne of the problems many people mance at work and one’s relationships have when dealing with fatigue is how Hit the road, Jack with friends and family. they choose to combat their feelings of Another way to effectively fight faFatigue can be temporary or chronic, sluggishness. Eating a candy bar from tigue is to get walking. A decades-old and while quick fixes like an energy the office snack machine might seem study conducted by a researcher at Calidrink might work for a little while, such like the ideal energy booster, but a sugar fornia State University, Long Beach, solutions may only mask fatigue for a boost does not last very long. Chances found that walking briskly for 10 minbrief period before it returns once the are your feelings of fatigue will return utes provides people with more energy stimulant wears off. Many times fend- sooner rather than later. than eating a candy bar. Though the ing off fatigue involves making some candy bar led to an initial energy boost, lifestyle changes that can boost your that boost died down within an hour, energy over the long haul and make fa- Give yourself a break Burning the midnight oil might be whereas the boost provided by a brisk tigue a distant memory. necessary, but failing to take breaks walk increased energy levels for roughthroughout the day will likely exasper- ly two hours. Get up and walk around Eat breakfast no matter ate any feelings of fatigue. That’s be- the office or take a brisk walk around what cause taking periodic breaks throughout the block or the parking lot of your ofAccording to a study published in the the workday has been proven to be very fice complex. You’ll come back to your International Journal of Food Sciences effective at combating fatigue. A study desk refreshed and ready to resume your and Nutrition, a high-fiber, high-carbo- conducted at Louisiana State University workday. Fatigue is no laughing matter for hydrate breakfast can increase alertness compared a trio of different work schedmany men and women. But a few tried between breakfast and lunch, a period ules for workers who used a computer. of time during which many profes- Those who took brief, frequent breaks and tested fatigue-fighting methods can sionals begin to feel fatigue settling in. were better at fighting fatigue and more increase your energy and productivity.

Metro Services

Leaving the office to take a brief, yet brisk, walk is one way to combat fatigue during the workday.

Building a business wardrobe

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Opt for neutral colors of tan, gray, black, and blue when selecting base pieces. To add a little something extra, blouses and accessories can offer pops of color when necessary.

guidelines, particularly in certain industries, such as law or education. If no such restrictions are in place, keep skirts to knee-length and avoid particularly low-cut tops. Save more revealing items for nights out with friends. Many employers have adopted dress-down days as perks for their employees. Although you may be invited to dress more casually, avoid dressing for a day at the beach or hanging around the house. Opt for trouser-style jeans that are free of rips and embellishments. If athletic shoes are allowed, make sure they are clean and not the pair you wear while tending to your garden. Avoid graphic T-shirts that feature potentially offensive or suggestive messages. In more conservative companies, dressing down may be opting for khakis instead of suits. It is important to know the difference.

The transition from college student or stay-at-home mom to fulltime professional requires a number of changes. Those changes include updating your wardrobe to give it a more professional feel. Clothing that’s acceptable for a jaunt to the store or a night out may not be appropriate for the office. Just what constitutes a professional wardrobe has changed over the years, and the guidelines for such attire are no longer as firm as they once were. But it still behooves a woman to add some classic, professional pieces to her closet. While skirts and pantyhose may no longer be mandatory, dressing conservatively and cleanly in an office environment is always a safe bet. In order to achieve a wardrobe transformation without breaking the bank, the fashion experts at Marie Claire advise adding separates Women who are adding to their wardrobes can include these allto build around a base suit. Find a suit that is flattering to your figure time business staples. and make it a workplace staple. Then purchase coordinating pants, • Classic black pump shoes sweater sets, shirts, another skirt, and accessories that can be mixed • Crisp, button-down white shirt and matched with elements from the suit to create different looks. If • Fine-knit sweater in a bright color your budget allows, purchase another suit in a different color so you • Camisole or shell in a neutral color to wear under blazers can continue to build wardrobe possibilities. • Cardigan in black or white that can be worn over tops or dresses When selecting base pieces, opt for neutral colors of tan, gray, • Fitted, sleeveless dress that can be paired with a suit jacket or black, and blue so that these items can be worn repeatedly without cardigan being noticed. Accessories and blouses can offer pops of color when • Straight-hemmed skirt in a neutral color necessary. A nice handbag or pair of shoes can quite easily add color • Flat-front black, gray and tan pants to an otherwise monotone ensemble. • Neutral-colored wool coat and a rain jacket When selecting items from the rack, look for those that fit well but aren’t too constrictive or racy. Inquire with your new employer’s Over time, women can add to their wardrobes as budgets allow hiring manager or human resources department to find out if the and they learn more about what is acceptable at their places of hire. workplace has any restrictions on wardrobe. There may be employee

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Women in Business

Metro Services

Sunday, September 29, 2013

How to get noticed in a crowded job market Metro Services

seen. That’s because the database may be programmed to associate any documents with hyperlinks as spam, in which case the hiring manager will never see your application or resume. Hyperlinks can be useful and help you stand out, but only when they’re employed under the right circumstances.

Tighten things up

Finding a new job is never an easy task. That task grew even more difficult over the last half decade, when a struggling economy forced many companies to lay off workers and institute hiring freezes. As a result, unemployment numbers rose, and many out-of-work men and women found themselves searching for ways to stand out among a crowded pool of applicants. Standing out in a crowded job market has always been tough, but many professionals find it even more difficult to get noticed now, when many companies request prospective employees apply for job postings via the Internet. That process can be frustrating, as even the most qualified applicants can easily get lost among the myriad of workers all applying for the same position. But as daunting as finding a new job may seem to those looking for work, there are ways to stand out among the masses.

Go the extra mile when sending your application

Your resume should reflect your work experience, but you want to focus primarily on the experience and skills that are relevant to the position. You can list past positions or internships you’ve had, but keep the synopsis of those positions brief if they bear little relevance to the position for which you’re applying. The main focus of your resume should be the things you have done in the past that make you Include social media profiles the best candidate for this job. This might change as you apply for More and more companies want employees who are familiar with various positions, but tailor each resume to each specific position. social media, which can work to applicants’ advantage or prove detrimental. If you have been responsible regarding your use of social media, conducting yourself in a professional matter and even benMake your resume download-friendly Applying for positions but getting little response despite your efitting your existing employer, by all means share these profiles qualifications? Chances are your resume might not be download- with potential employers. But if you have traditionally used social friendly. Bullet points and boxes might look good to you, but if the media purely as a social tool and not in a professional manner, then hiring manager on the receiving end of your resume does not have it bears little relevance to your job search and likely won’t help you the same version of the program you’re using, that resume might look stand out for the right reasons Standing out in a crowded job is rarely easy. But savvy professionlike a scrambled mess by the time it’s downloaded. In such instances your resume is almost certain to end up in the scrap heap, no mat- als can employ a few tricks of the trade to stand out as they search ter how qualified you might be. When uploading your resume to a for their next jobs. company website or emailing it to a hiring manager, choose a format they can easily download. A PDF, for example, is a format that’s ® easy to download and unlikely to scramble.

Many online job postings provide a link or an email address where applicants can fill out an application or send their resumes. This is a necessary step, and applicants should follow the directions in the posting. But applicants who really want to get noticed can take the extra step of finding the contact information for the company’s hiring manager and sending their resume directly to that person’s email Beware of hyperlinks address. Include the title of the position you’re applying for in the Adding hyperlinks to a resume can be hit or miss. When it’s a hit, subject line of your email, and cut and paste your cover letter into a hiring manager can click on a link in your resume and be taken the body of the email. In addition to sending your email to the comdirectly to samples of your work. However, if you’re asked to submit pany’s hiring manager, consider CC’ing the person who might be your resume via an online application instead of sending it directly your boss if you were to get the position. to a hiring manager’s email address, then those same hyperlinks might be relegating your application to the trash bin before it’s ever

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Women in Business

Sunday, September 29, 2013

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Career pointers for young women starting out Metro Services While the job market appears to be on the mend, recent college graduates know they need to go the extra mile in order to get a foot in the door of their desired profession. And according to a Legal Momentum analysis of data from the U.S. Census Bureau, young women with college degrees may face an even more difficult battle than their male counterparts. The earnings disparity between men and women of similar qualifications has long been known and can be traced to a host of factors (for example, men tend to earn degrees in more lucrative fields than women), but women are also facing lower employment rates than men, despite holding an advantage in educational attainment. In analyzing data on women between the ages of 21 and 30, Legal Momentum found that 30 percent had a bachelor’s degree, while just 23 percent of men in the same age bracket had a bachelor’s degree. Young women aware of such figures should rightfully be concerned. While there may be little recent female college graduates can do to address those concerns, there are steps they can take to improve their chances of landing a job in their chosen fields.

Get experience

Any experience in your chosen field, regardless of how small your role might be, is potentially valuable experience. A willingness to tackle any task and get a better grasp of the industry will stand out to a prospective employer, especially if you are currently working as an intern with no promise of a full-time position come the end of your internship. The more you can learn about the industry you hope to work in, the more attractive you become to prospective employers.

Don’t be afraid to take an internship after graduation

Many young people think internships are only valuable while they are in college. But an internship after you have graduated can be just as valuable, especially in an ultracompetitive job market like the one today’s graduates have found themselves in. Even if the internship won’t earn you a dime, it’s a chance to get your foot in the door and gain experience. Many companies are more inclined to consider past or current interns for full-time entry level positions than they are outside candidates. Don’t be afraid to expand your job search to internships even if you already earned a college degree. Such opportunities might just prove your best chance to get your foot in the door.

Volunteer

Volunteering is a great way to give back, avoid the stir craziness that can accompany unemployment and put something positive on your resume rather than a big gap. In addition, volunteering can be a great opportunity to meet people and do some networking. A fellow volunteer might work in your field or know someone who does, and this person or persons can prove an invaluable resource for a young person just starting out.

Stay focused

A job hunt can be exhausting, and it’s easy for a young unemployed person to grow disillusioned about a process that seems to rely so heavily on randomness. But studies show that young women are already facing an uphill battle when looking for a job, and losing focus or allowing yourself to be discouraged will only make that hill more steep. If you are truly passionate about your field of study and devoted to finding a job within that field, then your chance will come if you remain patient and continue to focus on your job hunt.

Women Must Plan (Extra) Carefully for Retirement Provided by Edward Jones If you’re a woman, you have to be actively involved in your financial preparations for retirement — and that’s true whether you’re single or married. As a woman, you have at least two special considerations associated with your retirement planning: • You’ve got a longer life expectancy. Women typically outlive men by about seven years, according to the National Center for Health Statistics — and more years of life mean more expenses. • You may have less money in your retirement plan. Women drop out of the work force for an average of 12 years to care for young children or aging parents, according to the Older Women’s League, a research and advocacy group. This time away from the workforce results in women accumulating much less money in their employer-sponsored retirement plans, such as 401(k)s. The prospect of a long, underfunded retirement is not a pleasant one. Fortunately, there’s much you can do to avoid this fate. For starters, know what’s going on in your financial situation. If you are married, share the responsibility of making investment decisions. What are your retirement goals? Are the two of you investing enough to eventually achieve these goals? And where is the money going? If you are working with a financial advisor, make sure you ask all the questions you can think of — and whenever you think of new questions, ask them as well. You’ll also need to know what you can expect to receive if your husband dies before you. As a surviving spouse, you will likely inherit all your husband’s assets, unless he has specifically named other people — such as grown children from an earlier marriage — as beneficiaries. Nonetheless, you can’t just assume that all sources of income that your husband receives will automatically roll over to you. For example, if your husband were to die before you, you wouldn’t get his Social Security payments in addition to your own, although you could choose to collect his payments instead of yours. But if you both earned similar incomes, you might not get much of an increase in Social Security benefits. In any case, whether you’re married or single, here are some moves that can benefit you: • “Max out” on your 401(k). If you can afford it, invest the maximum amount into your 401(k) and increase your contributions every time your salary goes up. Your 401(k) provides you with tax-deferred earnings and a variety of investment options. • Contribute to an IRA. Even if you have a 401(k) or other employer-sponsored retirement plan, you might be eligible to contribute to a traditional or Roth IRA. A traditional IRA offers tax-deferred earnings, while a Roth IRA grows tax free, provided you don’t take withdrawals until you’re at least 59-1/2 and you’ve had your account at least five years. You can fund an IRA with virtually any investment you choose. Do whatever it takes to help ensure a comfortable retirement — and the sooner you start planning, the better.

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Women in Business

Sunday, September 29, 2013

Tips for women

juggling

family and a career

Metro Services

Stay involved with your child’s school

More and more women are finding ways to successfully juggle a family and a career.

Many mothers find staying active with their children’s school is a great opportunity for them to bond with their kids and keep abreast of developments at their school. Such involvement can be minimal, such as attending a monthly luncheon with kids or agreeing to be a chaperone on one or two class trips per year. Such events are typically scheduled months in advance, so you should have ample time to arrange a break from the office without neglecting your professional responsibilities.

Take advantage of work-from-home policies

As technology has advanced, many companies have become much more lenient with regard to employees working from home. If your Metro Services Tuesdays, then you know you won’t need to rush home on Tuesday company allows you to work from home, even if it’s only once per night and you might be able to stay at the office a little later to work week, then take advantage of that offer. This can provide more time The days when single income households were the norm are long on a project or catch up on work. Such sharing and scheduling can with your kids, it will likely save you money on childcare, and you gone, as nowadays both Mom and Dad must work in order to make considerably reduce the stress of juggling a family and a career. are certain to appreciate the opportunity to skip your daily commute, ends meet. That reality has left many women juggling the obligaeven if it is only once a week or a couple of times per month. tions of motherhood with the obligations of a successful career. Exercise daily Such a juggling act is seldom easy, and many mothers find themJuggling a family and a career is often stressful, and stress can Plan ahead selves neglecting one obligation for the benefit of another. The fol- have a very adverse effect on your health. Women with high stress Looking ahead is another way to make juggling a family and a lowing are a few tips to make balancing work and family a little levels are more likely to suffer from depression, anxiety and cardio- career easier. Plan meals in advance to cut down on preparation time easier. vascular disease. But the American Psychological Association notes when it’s your night to cook. This can involve placing foods in a slow

Share the responsibilities

the positive impact of exercise as a means to alleviating stress, citing studies that have shown that physically active people have lower rates of anxiety and depression than people who are sedentary. It’s easy to become irritable when stressed, and no mother wants to be irritable in the presence of her children. Incorporating exercise into your daily routine is a great way to alleviate the stress of juggling a family and a career, and you can even incorporate your family into your exercise routine, going for nightly walks after dinner or playing with your children in the yard.

cooker in the morning or preparing part of the meal in advance so it’s ready to go in the oven the moment you arrive home. Another way to plan ahead is to look at kids’ school schedules and plan trips during the school year when school won’t be in session. A three-day weekend is a perfect opportunity to plan a getaway to a nearby locale where the whole family can relax and reconnect without the pressures of daily life. Juggling a family and career is not always easy, but there are ways that today’s mothers can raise a happy family and still have a successful career.

Medioimages/Photodisc

While the days of the single-income household may be a thing of the past, many of the conventions of those days remain. Women may still feel the responsibility to cook family meals, clean up after the children and make it to all of their children’s sporting events or other school-related events. But those responsibilities should be shared so women can ensure they’re giving both their careers and families the attention each deserves. Devise a schedule where both parents tackle such responsibilities equally so each parent knows when they have some wiggle room. For example, if your husband routinely cooks on

Crafting an effective cover letter Metro Services A strong cover letter may not guarantee you land a good job, but a poor cover letter may guarantee you won’t. On its own, an effective cover letter can catch the eye of hiring managers tasked with finding worthy candidates among stacks of applications, while a poor cover letter may ensure hiring managers never even glance at an applicant’s resume. An effective cover letter should be concise, conveying an applicant’s work history and goals in a few paragraphs or less. The following are some additional ways men and women can craft effective cover letters.

Address a specific person when possible

When responding to a job posting that listed a specific contact, address your cover letter to that person rather than beginning the letter with, “Dear Sir or Madam” or “To Whom It May Concern.” Personalize each cover letter you write so the hiring manager does not get the feeling that you are sending out cover letters en masse. Make sure names are spelled correctly and job titles are accurate.

State your purpose early on

The purpose of your letter, which is to state the job you’re seeking, should be made clear early on. Hiring managers often handle the vetting process for a host of positions at their companies, so the earlier the hiring manager knows which position you’re applying for the better. Hiring managers may become frustrated when applicants don’t make their intentions clear or do so in the final paragraph instead of the first.

Explain why you are a qualified candidate

While it’s good to note your work history, your resume will do the bulk of that legwork. A cover letter is your opportunity to show how your work history makes you a qualified candidate for a specific position. Remember to be concise but relate a specific example that illustrates how your work history would help you thrive in the position for which you’re applying.

Exhibit some knowledge about the company to which you’re applying

An effective cover letter should help you stand out among your fellow applicants, and expressing some knowledge about the organization can do just that. The goal here is to illustrate how you and the organization are a good fit, so you don’t need to go overboard or be too specific. But hiring managers are likely to be more impressed by applicants who do their homework and show knowledge of the company than applicants who submit a form cover letter where the company is scarcely mentioned.

Be cordial in your closing

A cover letter should close with a cordial request for an interview or a friendly way of indicating you look forward to a company’s response to your application. In addition, thank the reader for his or her time and mention you would be delighted to answer any questions he or she may have. An effective cover letter can go a long way toward making a strong first impression on a prospective employer. Men and women should look at their cover letters as their first opportunities to connect with a company and write their letters accordingly.

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Sunday, September 29, 2013

Women in Health Care

w o m e n

healthcare 



Know Your Risks Be Proactive When it Comes to Cancer Provided by Dr. Kathy Ryan, Eastern Radiological Associates Last spring, the national press was filled with actress Angelina Jolie’s story of her prophylactic double mastectomy because she carried a “faulty” gene which significantly increased her risk of breast cancer. While the story was very personal to Ms. Jolie and her family, it helped to raise public awareness of the potential increased risk some women have for the development of breast and ovarian cancer. Now that almost six months has passed, it is worthwhile to revisit that story for those who may have missed it or forgotten it. Ms. Jolie’s mother died at an early age of breast cancer and she herself had tested positive for a gene

mutation. To help reduce her risk of breast cancer, Jolie elected to undergo bilateral mastectomies to significantly reduce her chance of also developing breast cancer and dying like her mother did. Most women are NOT at increased risk, and the development of breast cancer is just a random, albeit unlucky, occurrence. Hereditary breast cancer accounts for only 5-10% of all breast cancers. About 1 in every 500-1,000 persons will carry a mutated gene (BRCA1 or BRCA2) that will significantly increase the risk of developing breast cancer, and some will also be at increased risk for developing cancer of the ovaries. There is a DNA blood test to check for this mutation. While costly, it is paid for by Medicare and most insurance companies if a woman’s history is sufficiently worri-

some enough to warrant the test. The chance of carrying this mutated gene is increased in persons who have the following histories • a family history of both breast and ovarian cancers • a family history of early onset of breast cancer in one or more female relatives before the age of 50 • breast and ovarian cancer in a single female; and a male relative with breast cancer. Persons with Ashkenazi Jewish ancestry are also at increased risk. Eight in 10 women who carry the BRCA 1 or 2 gene will develop breast cancer by the age of 70 compared with one in eight women who do not carry the gene mutations. A quick risk assessment can be made by an-

“An investment in

knowledge pays the best interest.” Benjamin Franklin

Taking of

Care You:

swering a very short list of questions. This is most often done at the time of breast cancer diagnosis in a woman. However, it is important to know one’s risk BEFORE one is diagnosed with cancer as there are options to help lower the risk. Some breast centers, offer a quick screening for patients to help assess a woman’s risk at the time of her mammogram. Those whose family histories suggest a possibility of increased risk are offered the opportunity to speak to a genetic counselor who is better equipped to completely evaluate the woman and her chances of carrying one of the abnormal genes. Those with suspicious family histories are then offered the blood test to learn for sure whether they are a carrier of one of the BRCA gene mutations. This knowledge is powerful. It allows a woman of any age to consult with her physicians about her specific chances of developing cancer of the breast and/or ovaries. Lifestyles and health care of healthy women can be altered. Risk can be reduced by early diagnosis with mammography and Breast MRI. Mastectomies and/or removal of the ovaries can be discussed as possibilities when the time is right. Hormonal therapy is offered to some women. Mothers, daughters, and sisters may want to be informed, as they also may be carriers of the gene. If your family history matches one of the high risk scenarios above, you may want to talk with your healthcare provider about a risk assessment or a consultation with a genetics counselor. Be smart and stay healthy!

At St. Vincent Frontier cAncer center, You Don’t HAVe to FAce cAncer Alone

MIND, BODY AND SPIRIT Provided by Catherine Bealer, RN, MHA, FACPME As a child, I can still remember watching my mother adorn her crisp, clean, white uniform, her nursing cap and her blue cape. She was the angel who would go to work every night and take care of sick people and then came home to perform her motherly duties with six children during the day. She had a passion and purpose to help others and loved doing it. I often wondered when she slept or did anything for herself. She instilled in me a sense of professionalism and commitment that I’ve carried with me to this day. It is a privilege to be able to help all types of cancer patients, especially women who are dealing with this major illness and the staff that provides care for them. Working at home or at a job site while in crisis can be challenging, even when not sick. When factoring in a major illness, these challenges can become overwhelming. It is an emotional time trying to take care of the physical needs while undergoing cancer treatment and still making sure that all the other household duties are tended to. Cancer treatment can leave patients tired, stressed, and spiritually depleted. The main point to keep in mind is to allow permission to care for yourself – without guilt or shame. As women, we juggle daily duties including marriages, child care, employment, cooking, cleaning, driving to various functions and other regular routines. There are multiple and competing priorities for women, and we tend to focus on others’ needs before our own. What we do on a daily basis matters, and so does self-care; even if find-

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ing time for it is difficult. It is important to take time for ourselves so that we have enough inner strength to overcome our illnesses. Proper nutrition is paramount when faced with multiple stressors. Eating fruits, vegetables, protein, and drinking fluids will help your body feel reenergized to fight off illnesses and the stress that come with them. Exercise, even if only a short daily walk can help give you needed energy and strength. Prayer can help provide joy, laughter, and a sense of calm; even in grievous circumstances and challenges. Faith can allow you to overcome obstacles, uncertainties and demanding situations with grace and authenticity. Reflecting the good of the feminine nature is an important role. We are all designed for relationships and to complement each other. Finding a place of comfort and joy with others can be healing. Give yourself permission to ask others for help. Most people will find it an honor to help while you are undergoing treatment for an illness. It is with and through others that we can achieve our true potential. Take time to rest when needed, read a good book, go for a walk, pray alone or with others, ask someone else to watch your children for short periods or have dinner brought in. Find those things that connect you to your passion. Remember that even though there may be setbacks and failures, it is all right to try again. Yes, change is inevitable and can be frightening, but it presents an opportunity to do something meaningful with your life and talents. Keep it simple, be yourself, and conquer those hurdles that get in your way!

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Dr. Marty Lucas came to Billings in 2000. She graduated from the University of Tennessee and completed her residency and Fellowship at the University of Tennessee. She was an Assistant Professor at the University of Tennessee with a focus on coagulation disorders before going into private practice in Memphis. She is currently treating cancer patients with an emphasis on blood disorders. Dr. Lucas lives on a farm with her husband Brian, 2 daughters and several animals.

Dr. Marty Lucas

Few things in life are as daunting and potentially debilitating as cancer. Whether as an initial diagnosis, while going through chemotherapy or radiation, while in a state of remission, or even from the perspective of loved ones and how family members are affected, cancer changes the way we look at the world. We provide the most innovative and advanced medical treatment, support and resources, but we also provide a measure of care that is sometimes overlooked in the face of medical science. At St. Vincent Frontier Cancer Center, we believe in compassion as much as we do in medicine. Our positive approach to cancer care is focused on what you can do, rather than on what you can’t.

For more information, call (406) 238-6290 1315 Golden Valley Circle (32nd West & Grand Avenue) Billings, Montana

Women in Health Care

Hormone Replacement

and Bio-identical Hormones Provided by Dr. Elaine Brown, Shiloh Medical gap from peri-menopause to menopause. When Clinic Women’s Health symptoms are severe, and for some women they 15 years Board Certified OB/Gyn, Harvard are, hormone therapy can help. Medical School It has been hoped that bio-identical hormones might provide a means to slow down the ineviThere are not many subjects that are as con- table march of time without incurring the risk troversial as hormone therapy in women's health of traditional "hormone replacement therapy". today. I have been in medicine long enough to Unfortunately, available data suggests that they see the pendulum swing widely. When I was first probably carry as much risk as their synthetic starting in practice, doctors were encouraging all hormone relatives. The biggest concern for most women to use "hormone replacement therapy" as women is the link to breast cancer--and the most it was called then. It was widely believed that re- recent studies seem to indicate that the associaplacing the hormones that naturally decline with tion is real. Consequently, the American College menopause would have long term health benefits. of Ob/gyn recommends that hormone therapy of Especially we believed, to reduce the incidence of any kind should be prescribed at the lowest efosteoporosis and heart disease, two of the most fective doses for the shortest possible time necescommon health problems facing post-menopaus- sary to improve the quality of life of the affected al women (in fact both are more common than individual. This recommendation certainly seems breast cancer). prudent. Even then though there were concerns about Many if not most of my patients who do choose safety of long term use and questions were be- to use hormone therapy prefer bio-identical proding asked about links to breast and other cancers. ucts, and especially popular are compounded horThat is why I originally began working with mones. Happily there are many pharmacies now mail order pharmacies, prescribing bio-identical that provide this option. Compounding preparahormones to some of my patients who requested tions provides the advantage of individualizing them. Bio-identical hormones are plant-derived the prescription to the patient's needs. When it and chemically the same or similar to hormones comes to hormone therapy, one size definitely that are produced in the human body. Studies that does NOT fit all! I am careful to advise my pawere available at that time suggested that these tients that compounded hormones are not FDA "more natural" hormones might be less apt to pro- approved. Although many of individual drugs mote cancers than their synthetic counterparts. (such as Estrace and Prometrium) are FDA apIn my own practice, I did find that bio-identical proved when used individually, once they are hormones, especially estradiol and natural pro- blended with other drugs, they lose this status. gesterone were effective in relieving menopausal Obviously it would be nearly impossible for the symptoms, and sometimes had fewer side effects FDA to study every possible combination of than synthetic hormones. hormones, for every possible indication. And alWhen the Women's Health Study results first though they lack the stamp of approval from the became available around 2005 the medical com- FDA, compounded products have many very nice munity discovered that "hormone replacement" advantages. Titration to symptoms is probably the was not as beneficial as we had hoped it would biggest benefit, but compounding also provides be, and the suspected link to breast cancer was the option of different types of preparations such confirmed. At that point in time, many women as creams, troches, pellets and drops--each choand their doctors stopped taking and prescribing sen based on patient convenience and individual hormones on the spot. Unfortunately, for many preference. women, some who had been using hormone reEstrogen, Progesterone and Testosterone are placement therapy for years, menopause set in probably the most widely prescribed hormones. In with a vengeance. Though there are non-hormon- my practice, hot flushes, irregular bleeding, low al alternatives, both over-the-counter herbs and libido and sleep disturbances are the most comprescription drugs, in my experience, nothing mon complaints for which they are used. DHEA works quite as well as hormone therapy for allevi- is also getting attention as more information beating the misery of hot flushes, irregular bleeding comes available about age-related decline of adreor sleepless nights. nal hormones. In addition to bio-identicals, newer Of course, the MOST natural and LEAST risky synthetic compounds such as Osphena are being option is to take no hormones at all. Natural ag- developed to provide relief from some of the more ing, however often means weight gain, fatigue, unpleasant symptoms of “natural” aging. Today sleepless nights, irregular menstrual cycles, ach- there are more options than ever before. ing joints, memory loss, and lost libido--not to In summary, for persons who are well versed mention sagging and wrinkles. Not everyone is in their risks as well as their benefits hormone eager to embrace these "natural" consequences of therapy can be appropriately used to improve advancing years without a fight. And, while they life's quality in the shorter term without creating are no longer prescribed for long term use, hor- undue risk for the future. mone therapy can still have a role for bridging the

Sunday, September 29, 2013

Take a proactive approach to stress Metro Services

day seem that much longer and that much more stressful. Take a more traditional lunch break, even if it’s only to the office kitchenette or cafeteria, so you can get away from your computer and think about something other than work for a little while. After lunch, take periodic breaks to stretch and to take a quick breather. Get a glass of water or a cup of tea or just walk around. Such breaks can prevent existing stress from escalating further or can help you ward off work-related stress entirely.

Few men and women can avoid stress. Be it a byproduct of a hectic work environment or the result of juggling a family and a career, stress is a part of life for many adults. In fact, according to a report from the American Psychological Association, 77 percent of adults experiencew physical symptoms of stress on a regular basis. The APA also notes that job pressure is the leading cause of stress, followed by money and health. Many adults cannot envision a scenario in which they aren’t worrying about work or their Make healthy changes to your finances, so it’s easy to assume there’s little they can do to reduce their stress levels. However, lifestyle Your lifestyle can either help you prevent stress there are several proactive steps men and women or make stress that much worse. A healthy lifecan take on a daily basis to reduce their stress levstyle includes regular exercise and a nutritious els in an attempt to live a healthier life. diet, including one wherein caffeine and sugar consumption is kept to a minimum. The APA Give yourself a little more leeway notes that poor nutrition is the fifth-leading cause Work-related stress is not always a byproduct of stress in the United States, so emphasizing a of tension with coworkers or a seemingly endless healthy diet may prevent the onset of stress or reworkload. For some, work-related stress starts on duce its symptoms. Too much caffeine and sugar their way into the office and continues on their can cause mood and energy swings and negativetrip home at the end of the day. Sitting in traffic ly affect your ability to get a good night’s sleep. when you have to be at the office by a given time A bad night’s sleep will only exacerbate stressful is a significant stressor for many men and wom- situations throughout the day. en. In a 2011 independent study commissioned by In addition to eating a healthy diet and findthe navigation product manufacturer TomTom®, ing time to exercise, which may prevent stress or researchers studied the physiological stress mark- reduce its effects, you should limit your alcohol ers in participants’ saliva and found that both consumption and stop smoking if you are a smokmen and women experienced an increase in er. Excessive alcohol consumption and tobacco or stress when driving in traffic, even when they drug use are negative ways to cope with stress did not feel their stress levels increasing. Men and will only make stress worse, while avoiding had a particularly stressful experience when sit- such triggers may help you prevent the onset of ting in traffic, as their stress levels increased by stress. 60 percent when driving in traffic (female stress levels increased by 8.7 percent in the same cirReduce your workload cumstances). The APA study found that 31 percent of adults To avoid such increases in stress, leave for admitted to having difficulty managing their rework a little earlier in the morning. Giving yoursponsibilities at the office and at home. It’s diffiself an extra 15 to 20 minutes to get to the office cult to reduce your workload at home, so consider may help you respond more positively to rushdoing so at the office. This can be as simple as hour traffic, reducing your stress levels as you get ready for the day ahead. Leaving early may even delegating responsibilities more often or as sigallow you to take an alternate route to work that nificant as working less. Stress is associated with might be slightly out of the way but feature fewer a host of ailments, including heart disease and a weakened immune system, so even those adults motorists. who feel they cannot budge with regard to their professional responsibilities might need to do so Get out from behind your desk if work-related stress has gotten out of hand, as the Sitting behind a desk all day makes it easier to consequences of ignoring stress could prove dire. work through lunch, which can make your work-

Comfortable Dentistry you can Trust & Afford!

Turley Dental Care Welcomes Dr. Kalli Elford Dr. Kalli Elford has recently joined Turley Dental Care as an associate dentist. A Montana native, Dr. Elford grew up in Twin Bridges, MT and attended Montana State University-Bozeman where she earned a Bachelor of Science in Cell Biology and Neuroscience. During her time at Montana State, Dr. Elford was an active member of Big Brothers, Big Sisters and RotarACT. Dr. Elford attended dental school in Portland, Oregon at Oregon Health and Science University. As a dental student, Dr. Elford was actively involved in community service and provided dental care for events such as Oregon Mission of Mercy, Give Kids a Smile, Mobile Dental Van with Medical Teams International, and Children’s Health Day. Dr. Elford graduated from Oregon Health and Science University with great honors and is an alumni member of Omicron Kappa Upsilon National Dental Honor Society. Turley Dental Care is delighted to welcome Dr. Elford to our practice. She brings gentle care and a wealth of knowledge to our patients and practice. She is excited to make her home in Billings and be part of the Turley Dental Care team and the Billings community. She is currently seeing patients in the office Monday through Saturday.

We are proud to have Dr. Lisa Abeln and now Dr.Kalli Elford as part of the highly qualified team of Dentists at Turley Dental Care.

www.turleydentalcare.com Monday- Friday 7am - 7pm and Open Saturdays. 315 North 25th Street, Suite 101, Billings (406) 248-6177, www.turleydentalcare.com

315 North 25th Street, Suite 101, Billings Monday- Friday 7am- 7pm and Open Saturdays.

Call for Your Appointment Today!

(406) 248-6177

Women in Health Care

Sunday, September 29, 2013

AFTER

Botox® or Dermal Fillers May Be For You! By Staff at Central Wellness Jodee Etchart, PA-C and Dana Fink, PA-C In 2012, 6.1 million Botox® procedures were performed in the United States as reported by the American Society of Plastic Surgeons February of 2013. Soft tissue fillers saw 2 million customers. With real results, no surgery or down time, there are many reasons why Botox® and Dermal Fillers have been chosen by millions of men, women and their doctors. The effects of Botox® typically last between 3-4 months and dermal fillers can last anywhere from 4 months to 3 years depending on the type of dermal filler chosen. Botox® injections consist of a purified protein and when injected into the muscle, it inhibits the nerves that cause a muscle to contract. Botox® is safely being used and is FDA approved to treat crow’s feet, glabellar lines (wrinkles between brows), eye lid spasm, shoulder and neck muscle spasm, headaches, over active bladder, and excessive under arm sweating. Botox® was first used in aesthetics to inject into the muscles in the middle brow line in adults to relax the frown line between the eyes. This muscle action ultimately causes unwanted lines and Botox® can dramatically change the appearance and soften that frown line for a short period of time. A favorite for many Botox® users is the brow lift. By lifting the

BEFORE

brow, more light is brought into the eye area; much like widening the aperture of a camera lens, this gives both men and women a younger more youthful appearance. Botox® injections can also significantly reduce crow’s feet lines around the eyes that make you look tired or unapproachable, and forehead creases. Dermal fillers restore youthful fullness to your face. Fillers are ideal for contouring facial wrinkles, nasolabial folds and sculpting lips, cheeks and chin. The results are instantaneous. As we age, our jaw line becomes shorter and the face loses its fullness. To correct or slow down the appearance of aging, dermal fillers along with laser treatments are a good alternative to surgical face lifts especially if you do not have the time to allocate. Dermal fillers can round out and raise hollow cheeks, restoring a look of youthful contour and high cheekbones. Your cheeks will once again have their youthful sheen and luster. Filling the chin and jawline with dermal filler can give you a stronger and more elegant chin that blends in perfectly to improve the appearance of an aging face. Fillers can develop and reshape the bridge of your nose or straighten your nasal profile. Unlike surgery, with fillers, nasal defects can be corrected quickly and non-invasively with immediate results. When used together, dermal fillers and Botox® are an ideal solution for age management to make you look and feel younger.

Tips for a

safe & healthylife Courtesy of cdc.gov

Eat healthy.

• Eat a variety of fruits, vegetables, and whole grains every day. • Limit foods and drinks high in calories, sugar, salt, fat, and alcohol. • Eat a balanced diet to help keep a healthy weight.

Be active.

• Be active for at least 2½ hours a week. Include activities that raise your breathing and heart rates and that strengthen your muscles. • Help kids and teens be active for at least 1 hour a day. Include activities that raise their breathing and

heart rates and that strengthen their muscles and bones. • Physical activity helps to: • Maintain weight • Reduce high blood pressure • Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer • Reduce arthritis pain and associated disability • Reduce risk for osteoporosis and falls • Reduce symptoms of depression and anxiety

Protect yourself and your family.

• Wear helmets, seat belts, sunscreen, and insect repellent. • Wash hands to stop the spread of germs. • Avoid smoking and breathing other people’s, or

(second hand), smoke. • Build safe and healthy relationships with family and friends. • Be ready for emergencies. Gather emergency supplies. Make a plan. Be informed.

Manage stress. • • • • •

Balance work, home, and play. Get support from family and friends. Stay positive. Take time to relax. Get 7-9 hours of sleep each night. Make sure kids get more, based on their age. • Get help or counseling if needed.

Get check-ups.

• Ask your doctor or nurse how you can lower your risk for health problems. • Find out what exams, tests, and shots you need and when to get them. • See your doctor or nurse for regular check-ups and as often as directed. Get seen if you feel sick, have pain, notice changes, or have problems with medicine.

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Dr. Margaret Beeson

Dr. Roberta Hawk,

Board Certified Dermatologist, has a passion for helping patients achieve healthy, beautiful skin. She has been practicing at Yellowstone Dermatology since 1996 and has earned a reputation as an expert in treating tough diseases like psoriasis. In addition, she has a large cosmetic clientele and constantly strives to learn new and improved techniques that translate into natural-looking, dynamite results.

The founder and owner of Yellowstone Naturopathic Clinic in Billings, Montana, Dr. Margaret Beeson is a leader in efforts to advance the quality of naturopathic care and integrate conventional and alternative medicine for patient benefit. She brings 35 years of medical experience to her practice, including a 15-year career as a nurse, physician assistant, and nutritional consultant. Before completing medical school at John Bastyr College of Naturopathic Medicine [Bastyr University], she served in the U.S. Navy Medical Corps, and worked as a hospital and private practice nurse involved in surgery, recovery, acute and chronic care, ICU, psychiatry, allergies, nutrition and environmental medicine. Dr. Beeson has worked to raise standards of naturopathic practices and provide advanced clinical training for naturopathic doctors. She collaborates frequently with the conventional medical community. Dr. Beeson has been practicing as a primary care physician for 23 years and established the Yellowstone Naturopathic Clinic in 1992. She uses an integrative approach in addressing disease, identifying the underlying cause and employing numerous physical, nutritional and botanical modalities for optimal outcome.

Dr. Deborah Angersbach Dr. Deborah Angersbach is an associate naturopathic physician at Yellowstone Naturopathic Clinic. She graduated from Bastyr University in 2003 and practiced in California for 2 years. She then joined YNC as a resident in 2005 under the supervision of Dr. Margaret Beeson, remaining on as an associate after the residency. Her background is in biology and chiropractic medicine, practicing for 12 years as a chiropractor before becoming a naturopathic physician. Dr. Angersbach believes in the healing power of nature and in teamwork for achieving a greater level of wellness and balance in our lives. She specializes in women’s health care but treats the whole family as well. Hormone imbalances such as low thyroid, menopause and adrenal issues as well as fatigue, depression/anxiety, digestive problems, allergies, fibromyalgia and environmental toxicity are commonly treated. Additional areas of training include regenerative injection therapies for chronic or acute joint pain.

Yellowstone Dermatology always accepts new patients whether for a worrisome mole, a rash or to improve your appearance. Come in and say ‘hi’ to Dr. Hawk, Max Murray FNP and the rest of her staff. They would love to see you!

Yellowstone Dermatology & Skin Care Center Yellowstone Medical Arts Center, 2900 12th Ave N. 240 W

406-238-6120 • ydskin@yellowstonedermatology.com

call today to make an appointment

406-259-5096

visit our website for more information:

www.yncnaturally.com

call today to make an appointment

406-259-5096

visit our website for more information: