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Health&Fitness A Wellness Magazine, 2010

Yoga for mindbody health

Pets promote happiness

Flippin g for gymnastics

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Health&Fitness A Wellness Magazine

Contents Fertility

4-5

ealthy Eating H

6-7

Q & A with a local fertility expert

For expectant mothers The importance of starting the day right

Breakfast

A Better Salad Fitness

Gymnastics Heart Health

The Teton Valley News health and Fitness Magazine

is a publication of the Teton Valley News 75 North Main Driggs, ID 83422 208-354-1801 tetonvalleynews.net

Scott Anderson............. Publisher Lisa Nyren...................... Managing Editor Rachael Horne............... Writer Ken Levy........................ Writer/Photographer Lauren Hall.................... Photographer Gigi Jaatinen.................. Contributing Writer Meg Heinen................... Advertising Sales Eileen Foster.................. Advertising Sales Amy Birch...................... Art Director Moira Dyer..................... Graphic Design Linda Reynaud.............. Circulation

10-11 12-13

One local center

The best foods for your heart

9

Pets

14-15 16-17

18-19

Health and happiness

Diabetes Gluten Puzzles

For brain power

Yoga

20-21 22-23 24-25 26-29

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M e e t t h e n e w p s y c h o t h e r a p i s t i n Te t o n Va l l e y

Buffy Trupp occupation: Psychotherapist (MA, Mind Body Behavioral Medicine Specialist) notes: Completed postgraduate studies and clinical work in San Francisco, met husband Hans, wanted to ski in winter and live in a beautiful community; moved to Teton Valley in November 2009. name:

FertilityQ&A

The Mind Body Connection Compiled by Gigi Jaatinen Buffy Trupp

Q. What do you do exactly?

Q. What is your success rate?

A. I specialize in mind body fertility — the physiology of depression and stress, and how it relates to the body being able to conceive. This stress is not, ‘I have a modern and busy

A. Sixty-two percent of the women

life,’ but is focused on the brain’s interpretation of an infertility diagnosis. The women I work with have an unexplained infertility medical diagnosis, not a psychological one. Mind body medicine bridges physiology and psychology. Q. What led you to focus on fertility? A. I was studying depression, anxiety

and the relaxation response, and a dear friend of mine was a fertility specialist. We came across this body of research that applied my studies to fertility. I decided to work with women from a physiological and psychological perspective who were struggling with infertility. 4

Photo by Gigi Jaatinen

of whether the trigger was small or large, actual or perceived.

of mindfulness, for you personally, and as it relates to fertility.

So I developed this dual awareness, a capacity to watch anxiety move through me without any judgment. I just accepted it as how I was uniquely programmed, and that’s when the relaxation started to become more pervasive and I began to feel a profound transformation occur in my life.

A. Mindfulness is non-judgmental

Q. And with an infertility diagnosis?

I’ve treated have conceived, carried to term, and had a child. That statistic is within a year of completing my 10-week program. Q. Describe the transformative aspects

present moment awareness, as described by Jon Kabat-Zinn, a leading American researcher in mindfulness. He has brought the practice of engaged mindfulness into a medical context — how it helps people with chronic pain, or auto immune diseases, that the medical world is having a hard time solving and treating. What I’ve learned from psychotherapy is coming to terms with my humanity — for example, the parts of me that are anxious. Mindfulness taught me to sit and relax, and watch my anxiety come and go, regardless

A.. Our premise is that because the

mind doesn’t differentiate between actual and perceived threat, when women get a medical diagnosis of unexplained infertility, their bodies, unconsciously and protectively, go into a fight-flight response of ‘there’s something wrong.’ This further inhibits conception, because the blood and hormone systems are focused on saving life, not reproducing.


We get the physiology out of fightflight and into a relaxation response by mindfulness, diaphragmatic breathing, and restorative Hatha yoga. We also look at the unconscious belief structures of the mind that are solidifying the crisis. In some ways the mind is defending women against the great pain of ‘I won’t be able to replicate my genes.’ Q. What thought patterns emerge

in women who are struggling with infertility?

A. I’ll generally see these women two

years into the process, where they’re very distraught, and not only upset with their body, but with life, existence and God. It’s an existential crisis. But if you dare to look at anything that is causing this much distress, you come to terms with life. Life is filled with

loss. We’re born into this form and we die. We leave everything behind. To move forward, for the next moment to come, you have to say goodbye to things. As human beings, I think it’s the capacity we practice the least. What’s ironic is that conception rates go up when women let go of their profound desire to conceive. It’s the same internal mechanism as women getting pregnant after they’ve adopted. So when you can accept life in all its forms, because no one escapes loss, I think you’ve found the key. Q. Why should someone take part

in your workshop? A.. If someone is suffering, and interested in a holistic and natural intervention, not drug- or surgery-related. Discussing that which brings us the most pain in a profoundly supportive

and restorative place, which is what I offer, is very beneficial. Q. How are your services exceptional? A. Over the past four years of practice, regardless of conception rates, couples have reported a 60-75 percent reduction in stress and depression. They feel a profound sense of equanimity in their lives; they have resiliency and joy; and, in some way they’ve come to terms with the fact that life is uncertain and they can still meet it with an open heart. Fertility Workshop 10 Week Fall Session Sept. 27 through Dec. 6 Mondays 6:30 – 9 p.m. Buffy Trupp,(415) 946-7427 info@BuffyTrupp.com BuffyTrupp.com

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The importance of fish

Healthy fall eating for moms-to-be

Dwayne M. Hansen, MD, FACS General Surgeon Board Certified

Medical School — Tulane University, New Orleans, LA Surgical Residency — University of Tennessee, Memphis, TN

D

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Experts recommend fish for expecting mothers Contrary to what you may have heard, eating two to three servings of seafood a week during pregnancy is healthy and safe for you and your baby. A fish-rich diet not only protects your heart but may prevent pre-term labor and depression during and after pregnancy. A single serving of seafood provides almost one-third of the daily protein moms-to-be need in just 100 calories. The nutrients in seafood are also important for your little one. Fish is full of the healthy fat omega-3 DHA which helps babies’ eyes and brains develop. In fact, seafood, such as salmon and canned tuna, is the only naturally-rich source of omega-3 DHA. Unfortunately, pregnant women do not eat as much seafood as they should. On average, expecting moms in the U.S. only eat 2 ounces of seafood a week, less than a fourth of the amount they need. Most women should not only double or triple but quadruple the amount of fish they eat to meet the recommendation. The expert advice is clear. During your pregnancy: *

Eat seafood two to three times each week.

*

Eat a variety of fish. As much as half (6 ounces) of fish consumed each week can be albacore tuna. * The only fish to avoid during pregnancy are four uncommon species: shark, swordfish, king mackerel and tilefish.

Easy meal ideas for busy moms-to-be So how does a woman get more fish in her diet? One way is to savor the tastes of autumn with these delicious and nutritious seafood dishes: *

Halibut with red pepper sauce

*

Nutty shrimp pasta

*

Hickory smoked tuna quesadilla (recipe follows)

Round out your meal with vitamin-rich seasonal vegetables like carrots, cauliflower and zucchini. Continued on page 31 7


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[ ] A balanced breakfast includes protein as well as low-fat dairy and fruit or vegetables

Get the most out of breakfast

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ou’ve heard for years that breakfast is the most important meal of the day. Although eating in the morning is a step in the right direction, what people eat appears to be just as important as simply eating. A balanced breakfast that includes protein, as well as low-fat dairy, whole grains and fruits or vegetables, helps provide energy, and can help keep people going. However, the most recent national data shows that on average, only 15 percent of Americans’ daily protein intake comes from breakfast. This means there is an opportunity to shift the balance by increasing the amount of protein at breakfast while still maintaining a balanced diet. Start the day the right way Kids and adults alike often rush off to school or work without eating breakfast, or just reach for sugary snacks in a frenzy to get out the door. But sugary snacks aren’t the only convenient options fit for hectic mornings—more balanced choices that include protein can be quick and easy too.

“As a mother of two teenagers, I know how important it is to provide your family with a nutritious breakfast to help get them going in the morning,” says Sara Lee spokesperson, Bridget Swinney, a registered dietitian. “Luckily, there are easy ways to bring balance to the breakfast table—even on busy mornings. Something quick, like a Jimmy Dean D-lights Turkey Sausage Muffin, can help get the day off to a good start in only a few minutes.” Made with whole grains, egg whites, and either turkey sausage, turkey bacon or Canadian bacon, Jimmy Dean D-lights are convenient and tasty options—all with less than 300 calories and more than 18 grams of protein. Paired with a serving of orange wedges and a glass of low-fat milk, it’s a warm, satisfying, balanced breakfast in minutes that can help give people the fuel to take on the day. Why protein is an important part of the diet Protein is an essential nutrient that helps keep the body going and is an important part of a balanced diet, particularly in kids, because it provides the building blocks they need to grow and stay healthy. Protein can be found in many foods, such as dairy, nuts, beans, eggs and meat, but protein sources vary widely in their nutritional value. High-quality protein contains all the essential amino acids the body needs and is found primarily in animal sources, such as meat, poultry, fish, eggs, milk and cheese. It is recommended to eat high-quality protein foods that are lower in saturated fat and from a variety of sources. So, make a balanced breakfast that includes protein a part of the daily routine to help provide the stamina needed to start off the morning and focus on all of the important things planned for the day. (ARA) 9


Tips to making a better salad S

alads are a staple for people trying to eat well or save on fat and calories, but not all salads are created equal. While all greens are low in calories, many people sabotage what could be a nutritious dish by adding heavy toppings like fried chicken, croutons or a higher fat cheese. Tasty toppers don’t have to be loaded with calories and fat. With a few new ideas and simple switches, a salad can be revitalized and turned into an even better meal.

It’s easy to make an inspired, flavorful lunch or dinner by mixing up a typical salad. A few simple switches, like changing up the type of cheese sprinkled over the top a salad, can make a big difference. With the right combination of vegetables, protein, fiber and nutritious fats, salads can become a satisfying and enjoyable better choice. Banish the boring factor of that next plate of greens. Here are five great additions to consider when it comes to building and topping a salad:

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Go (leafy) green. Iceberg lettuce has a nice crunch, but almost no nutritional value. Use a variety of darker greens like spinach, romaine, arugula, dandelion greens, kale, watercress and herbs to add flavor and more nutri-

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tional value than iceberg lettuce. Want more essential vitamins? Darker greens are higher in foliate and rich in vitamins A, C and K.

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Choose a better, more flavorful cheese. Simply changing the type of cheese used to top a salad from typical shredded cheddar to feta crumbles cuts calories and fat without sacrificing great flavor or texture. Athenos Feta cheese has 30 percent fewer calories and one-third less fat than cheddar cheese, and offers 6 grams of protein per serving. The tangy, rich flavor of feta will make any salad more exciting.

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Fill up on lean protein. Adding protein can build texture and flavor, and transform a salad from a side dish into a satisfying entree. Many of the protein-based salad toppings people typically choose are deep-fried, breaded or greasy, adding unnecessary calories, cholesterol, sodium and fat. Skip fattier toppings, such as bacon and fried chicken strips, and opt for lean proteins instead. Try grilled chicken or thinly sliced lean steak, canned beans of all kinds, tofu, hardboiled eggs or water-packed tuna.

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The crunch factor. Choose walnuts, almonds or even sunflower seeds instead of oily croutons or processed bacon bits. Nuts provide a satisfying crunch along with fiber and omega-3 fats. Nuts, like almonds, can be a great choice because they contain important minerals like calcium, magnesium and potassium.

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Dress to impress. To cut down on dressing, not taste, forgo traditional salad dressing and instead add a squeeze of citrus fruit and a sprinkle of fresh herbs, along with a few dashes of oil and vinegar. Balsamic vinaigrette and low-fat or fat-free dressing varieties are also smart options. Skeptical about the possibilities of making a less heavy version of a favorite salad that satisfies an appetite? Try this new recipe for traditional taco salad full of tasty lean protein, crunchy tortilla chips, flavorful herbs and vegetables, tangy cheese, creamy dressing and amazing flavor combinations. More feta cheese recipes can be found at athenos.com.

Tangy Taco Salad Ingredients: 2 cups romaine lettuce, torn 1/4 cup Athenos Traditional Crumbled Feta Cheese 1 boneless skinless chicken breast, grilled, chopped 1 small tomato, chopped 1/4 cup red onion, chopped 2 tablespoons Kraft Light Ranch Dressing 1 tablespoon cilantro 12 tortilla chips Directions: Toss lettuce, feta, chicken breast, tomato and onion in a bowl. Add dressing; toss to coat. Top with cilantro and tortilla chips. (ARA)

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High Peaks Fitness Personal training, physical therapy boost health, and fitness Ken Levy, Staff Writer

Getting fit and staying healthy can often mean major lifestyle changes. Whether training for extreme sports or healing from an injury, or just looking to get healthier as you age, consider personal training and physical therapy.

Judy Baumgardner and her husband, Lou Parri, own High Peaks Health and Fitness in Driggs, where a full slate of therapeutic and fitness services is available. “We have a broad spectrum of patients, not just orthopedic or sports medicine. We also see pediatrics, people who transition from having an injury, and a lot of older healthy people who want to stay healthy as they age, lose weight and stay fit,” said Baumgardner, who has a master’s specialty in orthopedic services and is a certified personal and strength trainer. 12

Programs can be tailored to the individual’s health and fitness goals. It starts with a fitness evaluation, which looks at cardiovascular functions using a step test. “We look at your recovery: where’s your heart beat when you start, what happens when you get to the end, and how quickly you recover. We also do a strength and flexibility assessment. ”Baumgardner said much of the evaluation includes history taking, from injuries a client may have had to their eating habits and activities.“From that, we’ll design a program that will fit their needs,” she said. For someone preparing to do cross-country skiing, for example, a walking program, flexibility needed for crosscountry skiing and injury prevention training are suggested, along with which muscles need to be strengthened. “Then you try to do the carryover to the cross-country skiing machine so you’re mimicking that same pattern of movement,” she said.

Some healthy people seek programs that help them tune up, she said, including those who work at a desk 40 hours a week or those who travel. Baby Boomers come in looking for a well-rounded fitness program that helps them get out of the pattern of head forward and shoulders rounded in front of the computer all day. “More and more people are interested in preventing injury and staying active a whole lot longer, and preventing the things we know are out there, ready to get you,” she said. “Things you can prevent by changing your lifestyle.” Type 2 diabetes is a prime example of this. “Metabolic syndrome is a whole scenario that ends up leading to heart disease and that kind of thing,” said Baumgardner. “It can’t just be exercise. The broader approach is keeping a diary of your food intake. People think that if they eat less they’re going to lose weight. There’s a certain amount of that, but there’s also a big thing called metabolism that can be really messed up if you don’t eat enough.” The key, she said, is to avoid extreme highs and lows in blood sugar. For many, this can include resetting their eating habits, like rebooting the body’s metabolism. “It’s more advantageous for people to be eating a little bit every two hours,” she said, “but eating healthy. Even if you eat more calories, that


are good calories, your metabolism is going to reboot itself. Snacking has its place, as long as it’s not HoHo’s.” Help that rebooting by drinking plenty of water. Baumgardner recommends a gallon a day. “We need to take in more water, and not just when we’re thirsty,” she said. Physical therapy services include rehabilitation from virtually any kind of injury, including helping clients with post-surgery recovery, crush injuries to a foot, torn rotator cuffs, rib or softtissue injuries. “We use different machines, and there’s a lot of manual therapy involved,” she said, including using hands to move different segments of the spine. But that’s just one aspect of the High Peaks program. Patient education and more patient education is the key, she said. “You teach them, and then they learn it,” said Baumgardner. “They learn how to prevent that next injury. They learn how to manage their own pain, or to get a lot better because you have the tools to use.” Those tools include aquatic therapy, available through an agreement with the Super 8 Motel to use their pool. Hippotherapy, using horseback riding as therapy, is useful for children and adults alike. High Peaks uses an arena in town. “If you have neck pain or back pain, the rhythm of a horse can do amazing things, because it promotes stability,” she said. The therapy is also helpful for youngsters with developmental issues, such as Asperger’s Syndrome or developmental delay, she said. Parri is also a personal trainer and sports counselor. He covers performance enhancement for higher-level athletes “whose heads get in their way,” Baumgardner said. “We’ve also seen a lot of chronic pain patients together, because you can’t just treat the body,” she said. “You have to look at all the different parameters that tie in with chronic pain.” This can include biofeedback or individualized psychotherapy. Biofeedback allows patients to see and hear what’s happening to the muscles. Electrodes are connected to muscles, and the computer reads whether the muscles are over- or under-engaged.“It really comes into play with somebody who has chronic headaches or neck pain,” she said. When the therapist repositions the client’s shoulders, for example, “you can see on the screen it immediately changes, and they can feel better.” High Peaks memberships are available from one month to a year. These include use of exercise and cardio equipment. Free weights, balance equipment, elliptical and treadmill equipment, spin bikes, climbing and rowing machines and more are available.

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LLC T E T O N

I N D O O R

S P O R T S

A C A D E M Y

Gymnastics offers a wealth of healthy activities Ken Levy, Staff Writer

Teton Indoor Sports Academy, in the Driggs City Center, helps instill this skill set in youngsters and seasoned athletes alike with a wide array of gymnastic training programs and equipment. Owner and coach Cheri Milne said TISA offers training in gymnastics and open gym, from crawling youngsters to high schoolers, boys and girls, and athletes in training. Dry-land training is available to those wishing to sharpen their strength and skills on the trampoline, Tumble Trak and spring floors. “Some are working on their ski jumps and tumbling, and it’s great for strength. Gymnastics in general is great for your core training, learning how to move and understand your body,” she said. Starting young is key, and children begin to gain confidence in what their young bodies can do with simple exercises, such as moving upside down “and being OK with actually knowing how their body works and where to put their body,” 14

she said. “They’re getting familiar with their bodies from head to toe.” Milne said gymnastics in general requires participants to be strong enough to hold themselves up on their hands.

Strength. Balance. Confidence. Motivation. Taken together, these skills epitomize healthy outcomes, whether for youngsters or trained athletes. “Gymnastics is a progressive sport, “ she said. “Besides building character, it’s building your confidence about being able to put yourself out there, and go upside down on your hands, walk on your hands instead of your feet, because you’re able to be strong enough to do it.” Participants learn to get their balance and center of gravity, “and these kids become great bike riders and skiers,

Photos by Ken Levy

because they know how to balance themselves upright.” Milne said she sees results quickly, even with the little ones. “It’s so fun to watch them progress. It’s great exercise for them while having fun and getting strong. They become little people in front of you, and develop into strong kids,” she said. TISA youngsters compete in gymnastics events against gyms in Idaho Falls, Boise, Pocatello, Twin Falls and elsewhere. Competitions include vaulting, floor exercises, balance beam and uneven bar routines. Preparing the team for competition involves youngsters demonstrating their commitment to stay with the program and learn progressively. “It’s a lot of hard work, training and practice,” Milne said, for the gym’s competitive artistic gymnastics team. Youngsters start their sessions with stretching and flexing exercises to


preclude any pulled muscles or other potential injuries. They learn about bending their knees when they land and how to fall safely. “It’s OK to fall, we all fall,” said Milne, who grew up as a competitive gymnast. “I’ve also got hundreds of [recreational] kids that just come in after school for the activity,”

she said. “What you see in their eyes and their faces, and the amount of success they get is amazing to watch. It’s a great sport for self confidence, balance, strength, flexibility and core fitness.” Milne said the sport of gymnastics is its own motivation. “It’s a fun activity for exercise. They don’t complain about having to go to the gym. They want to be here, from the

little tiny ones to high school, which is awesome for us as coaches, to be able to help them do what they want to do.” Milne runs open gym three mornings a week for moms during the winter, and all-day summer camps. For information on TISA’s programs, contact Milne at (307) 413-6082.

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Five superfoods for heart health W

hen you’re paying attention to good nutrition, it’s easy to spend a lot of time focusing on what not to eat—all the stuff that clogs your arteries and expands your waistline. Now’s a good time to look at the things that you should eat and the things you can do to keep your arteries healthy, and to fully understand why paying attention to arterial health is important.

Some foods pack more punch than others. Here are five foods that have a lot of disease-fighting power, and it’s a good idea to regularly make room for them in your meals.

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The five superfoods: * Salmon. As far as seafood goes, this delicious fish is one of

your best food sources of heart-healthy omega-3 fatty acids, which can help keep your heart rate steady, lower your triglycerides - a type of blood fat -- and slow the growth of atherosclerotic plaque. You can bake it, broil it, roast it, poach it, or enjoy it smoked or in sushi. The FDA recommends that people eat up to 12 ounces of fish weekly.

* Broccoli. It may not rank as the favorite food of kids, but

as an adult you can probably appreciate the health benefits that broccoli offers. Its mildly bitter taste comes from chemicals it contains that may provide cancer protection. Experts think anti-cancer substances in the green veggies may act as antioxidants or encourage enzymes that detoxify harmful chemicals in your body, according to the American Cancer Society. Since cooking may destroy some of the helpful compounds, cook it as lightly as possible.

* Almonds. These tasty nuts are a good source of fiber and the antioxidant vitamin E, and the fat they contain is

mostly monounsaturated, which is considered a “good” type of fat that can help lower your cholesterol. They may also help control blood sugar and insulin levels. Research has shown that eating 2 ounces of almonds daily for 10 weeks didn’t cause people to gain weight. A daily serving size is the amount that you can fit into two sections of an ice-cube tray, suggests the American Dietetic Association.

* Blueberries. These vivid little orbs are chock-full of anti-

oxidants, which can help lower your risk of heart disease and cancer by neutralizing free radicals, rogue oxygen molecules that can contribute to atherosclerosis and damage your DNA.

* Green tea. This drink contains chemicals called polyphenols, which act as antioxidants. One of these, called EGCG, may encourage cancer cells to die, though more research is needed to show whether drinking green tea can reduce your risk of cancer. However, it may also help control your blood sugar and lower your cholesterol. All these add up to plenty of good reasons to switch some of your daily servings of soda with green tea. Drink it iced or hot. It is delicious either way. (ARA)

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Pets bring health and happiness

Health & Fitness Staff

I

f my editor didn’t have her piebald domestic longhair cat, her life would be a complete wasteland instead of a wasteland with one

bright spot. Everyone loves their pets. They pamper them. Lavish them with affection and praise. Bury them with ceremony or leave them vast inheritances. No one says their pets give them gray hair, like they say about their children, and perhaps for that reason Americans spend more on pet food annually than they do on education. Some 60 million dogs and 70 million cats keep Americans company. We gladly spend $40 billion a year looking after them, and yet we receive more from them than we give: our pets make us happy. In addition to psychological benefits such as companionship and affection, pets also bring their owners health 18

rewards such as lower stress levels, lower blood pressure, a reason to get out and exercise and, especially for older people, a renewed interest in life. Inmates, addicts and people with mental illness often respond far better to the affection and needs of an animal than to advanced therapies. Our relationship with animals is primeval. It satisfies a need for companionship and brings an animal’s best qualities—loyalty, strength, bravery, keen senses—t o our human frailties. Man’s best friend, we observe, is not woman. Our response to animals is instinctive. Children will reach out toward any friendly animal, but will shy from people they don’t know. The stories we tell our children have always been full of animals, from those in ancient myths of who made the earth and its humans to Peter Rabbit and cows who jump over the moon. We trust them. Interacting with animals, even for a short time, can


significantly reduce a patient’s anxiety before a serious medical procedure—even if the animal is as cold and unfuzzy as a fish in a dentist’s waiting room.A single puppy can electrify a nursing home or hospital. One study showed that over 50 percent of women said they would talk to anyone, so as long as they had a cute puppy. We know who woman’s best friend is, too. Other research suggests that children with pets have higher self-esteem than their peers from pet-free homes and that patients who spend time with animals recover from illness and surgery more quickly. The vibrations from a purring cat are said to help knit bones.

Photo courtesy of Lisa Nyren

Animals fill our lives with love and devotion. They not only protect our homes, they make where we live feel like home. They keep bombs out of airplanes, mice out of food and monsters out of children’s dreams. Pets are our comrades, our confidants and unflagging sympathizers. They bring us joy and fulfill a fundamental need to be needed. Pets so enrich our lives that it becomes hard to imagine life without them. They come to be our better selves. We’re just here to open the cans.

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DIABETES If you’ve been diagnosed with diabetes—Type 2 dia-

SIMPLE STEPS TO BETTER HEALTH

betes in particular—you may have been told you need to make some significant lifestyle changes to maintain your health. Those changes can seem challenging, even for the most disciplined people. Many Americans with diabetes also suffer from neuropathy, a burning, tingling sensation caused by nerve pain, often affecting the feet most. Nerve pain can make it nearly impossible to build exercise into daily life, no matter how disciplined you are.. “I had numbness and shooting pain on the pads of my feet, near my toes. It was getting to the point where I couldn’t walk across the room, let alone exercise regularly,” says Sue Bartlett, who suffers from nerve pain associated with diabetes. “As a diabetic, I know I’m supposed to exercise, but the pain was keeping me from getting on my feet.” 20

of those people benefit from a remarkable level of pain relief—their pain is reduced by half or better. Often pain reduction happens within 30 minutes of application. Now that the product is widely available in the U.S. and Canada, people with neuropathy can get back on their feet again. Many also find it easier to sleep and feel generally happier because the chronic pain is reduced.

But relief is available at your local drug store. Neuragen, an over-thecounter topical pain reliever, offers relief for people suffering from nerve pain. Neuragen is a homeopathic drug that can be applied at the site of nerve pain. About 70 to 80 percent of people who use Neuragen experience rapid pain relief, and one out of two

Once you’re feeling better, it’s important to ease into your new healthy lifestyle step by step. Too often, people jump into lifestyle changes and give up because the change is too dramatic. “Once they’re no longer suffering from chronic pain, I suggest patients build exercise and healthy eating habits into their lives gradually,” says Dr.


Alex MacLellan, a naturopathic physician based in Halifax, Nova Scotia. “Taking the stairs to work, eating more fruit and vegetables, even getting more sleep and having a positive attitude can make you healthier.” Dr. MacLellan suggests focusing on the areas of your life where realistic improvements can be made. Some of these include: * Exercise in short bursts.

Researchers at the Mayo Clinic found that thin people burn calories by incorporating more short bursts of activity into their day. Consider little things like delivering a message to your colleague in person instead of

by e-mail, or exercising during the commercials while watching your favorite television show. These activities are easy to build into your routine and burn calories throughout the day.

Try adding something good for you to each meal—whether it’s raspberries or radishes. If you keep it up, eventually the good foods will win out.

* Get more sleep. Getting a good night’s sleep is important to physical and emotional wellbeing. People are healthier and happier when they’re well-rested. If you’re having trouble getting to bed earlier, try moving your bed time back a minute or so at a time. Over time you’ll build in extra sleep and start to feel better.

cult to feel cheerful when you’re dealing with a chronic illness. But looking at life more positively can improve your mental and physical well-being. When you’re feeling down, consider the things you’re most grateful for and keep them in mind.

* Build in healthy foods.

Modifying your diet with healthier fare can help you lose weight and better control your diabetes.

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Gluten Intolerance and perhaps worse. Because people with Celiac disease cannot digest gluten, the protein sits in the intestines, often triggering an immune system reaction that damages the lining of the small intestine.

Think you might be gluten intolerant? How to know and what to do about it Does the thought of a big bowl of pasta fill you with dread? Not because of the calories, but because of the digestive discomfort you might experience after eating it? If so, you may be one of the millions of Americans who unknowingly live with gluten intolerance. Simply put, gluten intolerance is the body’s inability to digest a certain type of protein commonly found in products made from wheat, rye and barley, such as pasta, cereal and bread. Mild gluten intolerance can cause minor to severe symptoms, ranging from mild intestinal discomfort to fatigue, weight gain and even depression. Severe gluten intolerance is called Celiac disease, and if left untreated can cause debilitating problems 22

“We know that Celiac disease is more prevalent than previously thought, affecting nearly 1 percent of the U.S. population, and remains under-diagnosed,” says to Dr. Griffin Rodgers, former acting director of the National Institute of Diabetes and Digestive and Kidney Disease, who was quoted in a National Institutes of Health (NIH) newsletter a few years ago. WebMD reports that 3 million people may have the disease, and many may be unaware of it because the disease can be difficult to diagnose. Gluten intolerance and Celiac disease are on the rise, health experts agree. And many people don’t even know they have the problem. Common symptoms include recurring, unexplained gas, diarrhea and intestinal distress. Only a doctor can diagnose gluten intolerance for certain, so consult your healthcare provider if you suspect you have a problem. And changing your diet can help alleviate symptoms.

“Following a gluten-free diet will stop symptoms, heal existing intestinal damage and prevent further damage for most people with (Celiac disease),” the NIH reports. “Improvements usually begin within days of eliminating gluten.” One way to rid your diet of gluten is to give up anything made with grains that contain it. That hasn’t always been so easy to do, however, because gluten is present in many processed foods, including some that may surprise you, such as cold cuts, salad dressings, flavored potato chips and even beer, WebMD says. Recently, a new dietary alternative has come on the scene—glutenfree foods such as new English muffins. Made with organic brown rice, Food for Life Bakery’s Gluten Free English Muffins are specifically developed without the protein that causes intolerance symptoms, enabling those with gluten intolerance to enjoy some traditional breakfast foods. Log on to foodforlife.com to learn more. “Gluten gives bread its elasticity and chewy texture by trapping the gases released during fermentation in the dough,” says Gary Torres


of Food for Life. “Once gluten is removed from dough, the resulting bread can be dense, dry and unappealing. We design our gluten-free products to be moist and flavorful; our gluten-free English muffins have the same moisture content— approximately 40 percent—as conventional English muffins. The result is a gluten-free product that will exceed your expectations.”

“People with celiac disease need to eliminate gluten for the rest of their lives, not just until they’re healed,” NIH says. “Eating any gluten, no matter how little, can damage your small intestine again, whether or not you have noticeable symptoms. Newly diagnosed people and their families may find support groups helpful as they all learn to adjust to this new way of life. With practice, looking for gluten becomes second nature.” (ARA) • • •

In addition to eliminating products made with grains that contain gluten, or substituting gluten-free products, those living with gluten intolerance may also increase other grains in their diets, including quinoa, buckwheat, popcorn, cornmeal and millet. NIH recommends you work with your doctor and a dietitian experienced with Celiac disease to create a meal plan that will help you eliminate gluten from your diet.

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Puzzles are a no-brainer for aging gray matter. Health and Fitness staff

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he adult human brain weighs about 3 pounds. It contains 100 billion neurons; with additional supportive tissue the cell count for the brain may reach one trillion. It is estimated that of our approximately 30,000 genes, 6,000 are specifically for the brain. Much about the brain remains unknown, especially its connection to consciousness. But like deep space and subatomic physics, the brain seems more complex and amazing the more we learn. For almost 60 years, the conventional wisdom was that in an adult brain nervous pathways are fixed and immutable and that every part of the brain may die, while nothing may be regenerated. But in 1998 researchers demonstrated new brain cells are generated in adults, and science took a new look inside our heads.

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With the demographic wave of the baby boomers cresting toward retirement age, there is increased research on how the brain ages. While some mental decline is inevitable, studies find, older brains retain the ability to grow, adapt and change patterns of connections—a trait called neuroplasticity. To some extent, neuroplasticity can be enhanced in brains of all ages. In children we call it play. For the rest of us there are puzzles and exercises to help keep the brain sharp and young. The human brain is specially designed to help us adapt to our world—inner and outer. It is wired to seek out, respond to and store what is unexpected or new and to ignore the vast amount of unessential information flowing uninterruptedly from the senses. Tests show that an unexpected sound, for example, will trigger activity in several areas of the brain, not just the part associated with hearing, while routine noises will not.

It is this type of simultaneous activity in multiple regions of the brain that researchers say can counteract the effects of aging. At 70, people likely have the same number of nerve cells in their brains as they had at age 20. Mental decline usually is due to the decrease in the number and complexity of the connections between those cells. Dendrites are branch-like structures on nerve cells that directly receive and process information from other nerve cells across connections called synapses. If these connections are not regularly used they can atrophy —just like any other part of the body. By exercising the brain, however, these pathways are not only maintained, the growth of new dendrites can be stimulated, compensating for losses caused by aging. Typical loss of function in older brains includes forgetfulness, a decreasing ability to shift thinking paradigms and strategies


and increased difficulty in learning. These faculties are associated primarily with the cerebral cortex and hippocampus. The cerebral cortex is a surface layer of cells wrapped around the core parts of the brain like the skin of a fruit. It is responsible for sensory processing, memory, language and abstract thought. The hippocampus (from the Greek work for sea horse, which its curved form resembles) sifts through the stream of sensory information from the cerebral cortex and chooses what to disregard and what to store as memory. It is believed that primary considerations on what is retained are whether the information has emotional significance or relates to something we already know.

Exercises designed to stimulate these parts of the brain —sometimes called brain aerobic—are available in a number of books. Crossword and Sudoku number puzzles and memory and logic exercises also promote healthy brain activity. Other suggestions include brushing your teeth or performing other routine tasks with the opposite hand or with your eyes closed. Activities that involve more than one sense, especially the less used senses of touch, taste and smell, are also recommended, as is listening to music. Your brain’s not getting any younger, so wake up and smell the coffee. Then take it outside in the spring sunshine and do a crossword puzzle while the birds sing. Keep your gray matter in the pink • • • 25


Yoga

Yoga Story

Yoga addresses physical and emotional Photo of Cate Stillmann. Courtesy of Yoga Tejas Rachael Horne Staff Writer

T

eton Valley may feel like a sleepy little corner of the earth, but it’s home to a growing and thriving yoga scene with access to some of the best teachers in the country. Yoga Tejas in Driggs practices Anusara Yoga, one of the fastest growing types of Hatha Yoga in the nation. Anusara was founded by John Friend and it’s a kind of yoga that focuses on physical alignment and being safe, but also leads to a person feeling better about their self and their life.

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“You should leave feeling up lifted and better,” said co-owner of Yoga Tejas, Bridget Lyons. “The teachers role is to weave a heart based theme into the practice. It’s both physical and uplifting.” Those are the two sides of yoga that are beneficial to someone’s health and well being, Lyons said. First there is the physical side. Lyons said one obvious physical benefit that everyone focuses on is flexibility. While that’s certainly a part of yoga, Lyons said it’s overly talked about. For her a big physical aspect that comes with yoga is strength.

“A regular practice builds on basic core strength and how to hold your body up well.” Balance is another benefit. All the poses have an element of balance to them. she explained. But perhaps the biggest physical benefit for this community is alignment. Teton Valley is an athletic community and having a good physical alignment not only increases a healthy energy flow in the body, but also can even help heal injury. Having good alignment, Lyons said, helps athletes from getting hurt whether it’s skiing, boating, fishing or whatever activity they’re into. Continued on page 29


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Cntinued from page 27

“Focus on alignment is very transferable to other activities,” she said. The other side of the spectrum is feeling good about your self and Photo by Bridget Lyons enjoying life. Lyons said taking time to practice yoga allows a person to take a part of their day to focus on health. Often, she said, people are taking care of other people or checking things off a to do list. It’s important to stop and notice your breathing and appreciate how hard your body works for you, she explained. The breathing and poses help people to be calmer and put their life issues into perspective.

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“I’d say people who have a regular practice feel less overwhelmed, more stable and more grounded.” she said. Lyons and Cate Stillman bought Yoga Tejas a few years ago and have seen some changes. Lyons said there is a greater diversity of people coming to classes and she’s worked hard to communicate that yoga isn’t just for skinny, fit 30-yearold women. She said there is a class and practice for everyone. She said she’s started to see a broader range of people get into the yoga community. Additionally, the yoga community in the valley is a welcoming one. In her Saturday morning class, Lyons said she’d have 20 people or more. Some of them will leave class and go skiing together. “It’s a really beautiful way to build a community,” she said. Lyons said sometimes people don’t know that Yoga Tejas has some of the most skilled teachers in the country. She said it’s great that people are out doing yoga with the help of videos and tapes, but augmenting their home practice with good community and good teaching can help take someone to the next level. Many of the classes at Yoga Tejas are beginner friendly, but Lyons runs a beginner intensive workshop twice a year. The next work shop is Nov. 14-18 from 7 p.m. to 8:15 p.m. The cost is $45. Check yogatejas.com for a schedule of classes and series.. • • •

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Continued from page 7

“For pregnant women strapped for time, look to your pantry for quick and easy seafood meal solutions,” says Dr. Mary Harris, a professor in the Department of Food Science and Human Nutrition at Colorado State University. “Many popular types of fish like salmon, tuna and crab are all available in shelf-stable cans or pouches-and they are high in omega-3 DHA.” More expert information and recipes “A Seafood Lover’s Guide to Eating during Pregnancy” was created with registered dietitians and doctors for expecting and new moms to explain why eating seafood is important, how much to eat and how to eat it. The guide is full of delicious and nutritious recipes and snack ideas, including the dishes mentioned earlier, to help you and your family enjoy seafood two to three times a week. Download a free copy at healthytuna.com. Hickory smoked tuna quesadilla Source: StarKist This quick and easy recipe combines smoky hickory flavors and crisp peppers and onions for a delicious dinner or family appetizer. Quesadillas are easy to reheat and make for a nutritious lunch, too. Serves two to eight.

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Ingredients: 1 pouch StarKist Hickory Smoked Tuna 1/2 cup Colby-jack cheese blend, shredded 1/8 cup green onions, thinly slice 1 1/2 ounces cream cheese, softened 1/8 cup roasted red pepper cut into small strips 2 flour tortillas, burrito size Directions: In a small bowl, mix tuna, cream cheese, shredded cheese, pepper strips and sliced onions until blended. Spread tuna mixture on one tortilla shell, to the edges. Top with the other tortilla shell. Spray a large skillet, lightly, with vegetable spray and heat. Brown the shell in the skillet until golden brown on each side, approximately two to three minutes each side. Cut shell into eight wedges and serve.

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Health & Fitness