Balance The health magazine for Body, Mind & Motivation
WAYS TO GET YOUR SPRING ON LEVEE LIFTING
Exercise equipment along Lewiston pathway offers waterside workout
TAKE A HIKE
Regional trails prove sometimes the journey is the destination
Find the right vintage to help you relax after a workout
Volume 10 – Issue 2 – Spring 2018 Published quarterly by the Lewiston Tribune and the Moscow-Pullman Daily News
Allen, Dr. Richard............................................ 21
Leavitt DMD, Erin.............................................. 5
Alternative Nursing Services............................ 17
Maplewood Dental......................................... 11
Brookside Landing.......................................... 21
Ozeran MD, Steven.......................................... 19
Clearwater Gastroenterology............................. 4
St. Joseph Regional Medical Center.................. 24
Compassionate Care, Inc................................. 19
Tri-State Memorial Hospital.............................. 2
Electrolysis - Permanent Hair Removal............... 3
Whitman Hospital & Medical Center................ 15
Huckleberry’s at Rosauers............................... 11 Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208) 848.2216 or the Moscow-Pullman Daily News advertising department at (208) 882.5561. Editorial suggestions and ideas can be sent to Tribune City Editor Mary Stone at firstname.lastname@example.org or Daily News City Editor Josh Babcock at email@example.com.
Contents Balance â€“ volume 10, issue 2 â€“ Spring 2018
Welcome the season with a photo safari
CRACKING THE CODE
Lewiston levee exercise trails
Capping off a workout with wine
FITNESS AT HOME
Mobile workout app alternatives
PLUS LITTER CLEAN-UP 6 | LOCAL HIKES 10 | CONCERT-GOERS 18 | GARDENING 22
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Spring 2018 -
On your marks, get set... Today marks the 41st annual Seaport River Run By Justyna tomtas
of the Lewiston Tribune
Today, hundreds of runners will take to the trail as the 41st annual Seaport River Run launches a weekend full of festivities in the Lewiston-Clarkston Valley. The family-friendly race is part of the annual Dogwood Festival. It’s distinctive because of its geographical location, according to Lynn Welch, recreation coordinator with the Lewiston Parks and Recreation Department. “What makes this run unique is that you start in one state and finish in another,” Welch said. “It also allows people to enjoy the greenbelt and the Lewiston levees.” The run starts near Swallows Park in Clarkston and ends at Hells Gate State Park. Typically, there are anywhere between 1,000 and 1,200 participants, Welch said.
Participants are able to choose between a 2.9 mile run, or a 10K run of 6.2 miles. Participants get water or beer as they cross the finish line. There’s also music along the course provided by Shinn-Reimers, and more music at the end of the race provided by the event’s radio sponsor. Another unique offering allows participants to take a courtesy jet-boat ride back to Swallows Park. The event provides locals an opportunity to enjoy the beauties of their area, but it’s also a draw for those who live outside the region. “I had two ladies from Florida come to the run because they were running a race in every state, and they got two states in one race,” Welch said. Welch’s favorite part is the families that participate in the run together. It brings together grandparents, parents and kids. “Lots of people walk up to the final corner, and then you see parents racing their kids to the finish line,” she said. “(There’s) nothing better than seeing a 6-year-old being a runner and beating their parent to the finish line.” For those who want to take along a furry friend, that’s also an option. Welch said dogs must be leashed and are asked to start near the back of the line. The gun that kicks off the race can be scary for animals, so she asks participants to ensure the dog’s leash doesn’t become a
Lewiston Tribune Walking participants make the slow climb from the walking path along the Snake River to the Southway Bridge for the short course of the annual Seaport River Run.
tripping hazard for other runners. The charitable beneficiary for the 2018 run is Homes of Hope in southeastern Washington and north central Idaho. The nonprofit organization helps equip and support foster families and the children in their care.
Leavitt Family Dental Accepting New Patients Nathan Leavitt - DDS Erin Leavitt - DDS
Day-of-race registration is still available. People can register at Swallows Park from 8 to 9:45 a.m. The race begins at 10 a.m. Entry is $20 without a T-shirt, $25 with a T-shirt and $30 for a dry-fit shirt. Those who register the day of the event will have their T-shirt mailed to them, while those in the valley can pick them up from the Lewiston Parks and Recreation Department about two weeks after the race. This year, vehicles parked within Hells Gate State Park will be subject to a $5 fee unless the person has an Idaho Parks Pass. There is no fee to park at Swallows Park. ———
Schedule your appointment today! 208.746.2646 3326 4th Street #1 Lewiston, ID
Tomtas may be contacted at firstname.lastname@example.org or (208) 848-2294.
Spring 2018 -
Spring into action Picking up litter while getting exercise improves you and your environment By JOEL MILLS
of the Lewiston Tribune
Litter may be a drag, but Donna Malcolm of Lewiston has a brand new bag. The feisty, 69-year-old retired public health nurse recently got fed up with all the trash she sees during her frequent walks around town. So now she takes a couple of plastic bags on her strolls, gathering garbage and recyclables as she goes. “As I walk along, I just bend down and put something in the bag,” said Malcolm, who is asking others to join her effort. “Just take a bag with you every time you walk. Pick up something. Take pride in our community. Pretty soon, we’ll have the cleanest town in the world if everybody did it.” She admits that Lewiston’s litter problem can seem insurmountable at times. For instance, Malcolm said she’ll spend enough time on Southway Avenue to pick up all the trash, only to return a day later to find more. The most common items she finds are beer cans, water bottles, fast-food containers or wrappers, coffee cups and cigarette packaging. She’s even become a bit of a detective, retracing the tracks and learning the habits of litterbugs. “They’ll throw out their empty cigarette box, and then about 20 feet in front I’ll get the cellophane wrapper where they’ve opened the new one,” Malcolm said. “Who does that any more? Their mother never taught them not to litter.” Garbage and recyclables aren’t her only finds along the roadside. One time she even came across a dead deer off the shoulder of Snake River Avenue.
Tribune/Steve Hanks Lewiston’s Donna Malcom comes across lots of trash on her levee walks, and she picks it up along her way.
“It was too big for my bag,” Malcolm deadpanned. In addition to recruiting other walkers to join her anti-litter crusade, Malcolm hopes her efforts help inspire people to put their trash where it belongs. “My thought was that if I can clean this up, people will notice it’s clean and they might think twice before they throw something out,” she said. “But I’ve noticed that the beer drinkers and smokers don’t think the way I do. If I see somebody litter, I’m going to try to run them down. I’ll be out there, waving my bag.”
——— Mills may be contacted at email@example.com or (208) 848-2266.
Unwind with wine By KERRI SANDAINE
of the Lewiston Tribune
So you’ve done your workout, and now you’re ready to celebrate. This may be a good time to head to one of the wineries or breweries in the region to raise a glass to spring. Many offer food, live music and stunning views of rivers, mountains or vineyards. Numerous weekly events, such as “Wine Down Wednesday” at Tomato Bros. in Clarkston, are proving to be popular, especially among younger women. They say it’s a great way to unwind — without a huge calorie intake — and is reportedly heart healthy, if you drink in moderation. Lewiston resident Morgan Asplund, 25, said she became interested in wine when she worked at Lindsay Creek Vineyards.
downing a bottle of vodka after work, even if they are, but finishing a bottle of wine is a feat that has become socially acceptable.” On the local level, Asplund recommends wine tasting with friends, including a designated driver and a thorough research of the hours and location of each winery. Tipping servers is also important, she said. “Tastings are the best way to expose yourself to variations of wine you normally wouldn’t try, without the commitment of buying and potentially wasting an entire bottle. You can learn so much from even one tasting at a single winery.” Another fun option is a wine tour with a group or trying the house wines at local restaurants, which often come from vineyards in the area. “Wine is no longer just a luxury afforded only to California’s elite in dusty bottles, or a box your grandmother keeps hidden in her closet,” Asplund said. “There’s an entire spectrum that has been exposed and capitalized on. The aesthetics of wineries and wine itself make it the perfect prop for social media. Labels matter more now, as that’s what a lot of people, especially women, base their final
“Lack of exposure was an issue for me,” Asplund said. “I didn’t like wine, especially red wine, Tribune/Barry Kough until I started working at a winery A glass of wine might be a good way to rewhen I was 24. Up until then, I ward yourself after a good workout. had only tried whatever sweet, white wine a friend happened to decision on.” have at her apartment during college.” More women are being exposed to wine and its Wine has become a socially acceptable activity endless complexities, which has inspired many to for people who are devoted to fitness, careers and become not only connoisseurs, but winemakers in living their best life, Asplund said. Area wineries are their own right, Asplund said. constantly producing new releases that appeal to all ages. “You don’t have to sabotage your workout, if you enjoy a glass of red wine,” Asplund said. “If you’ve “Drinking wine is explorative, accessible and had wine before and you didn’t like it, maybe you’re affordable,” she said. “The endless variety of colors not trying the right kind.” and flavors is appealing in itself. I also think some of the appeal lies in the normalization of picking up a ——— bottle of wine after work, uncorking to unwind. You Sandaine may be contacted at firstname.lastname@example.org or (208) 848-2264. Follow her on Twitter @newsfromkerri. don’t hear women joking with their co-workers about Spring 2018 -
Spring into focus Welcome the season with a wildflower photo safari commentary eric barker
Spring is prime time to catch one of nature’s best shows — blooming wildflowers. Look for them now at low elevations, and follow them uphill through the spring and well into summer if you’re willing to travel some and breathe thin mountain air. Varieties like yellow bells, buttercups and desert parsley have already arrived around the LewistonClarkston Valley, and the big yellow blooms of the arrowleaf balsamroot will soon be in their prime. As snow recedes at higher elevations and the sun warms the soil, star-power flowers like Indian paintbrush, prairie smoke, lupine, trillium and countless other species and varieties will follow. To take full advantage, grab a guidebook or a smartphone app and a camera and head for the great outdoors. You can find wildflowers almost anywhere where the land is wild. They grow in meadows, under closed-canopy forests, along gurgling streams, in road cuts and even on the slopes of some of the region’s higher peaks.
grass is green, there should be varieties starting to show. The Craig Mountain Wildlife Management Area south of Lewiston in Idaho is also a great bet. I’ve had some wonderful wildflower hikes at Kamiak Butte County Park near Palouse and in the Blue Mountains of the Umatilla National Forest. There are too many great spots on the Nez PerceClearwater National Forest to mention, but if you pick a spot that is in the midst of spring weather, the flowers should be out and about. Later in the summer, climb in elevation and enjoy the show as spring arrives in the mountains. Wildflowers are one of my favorite things to photograph. It’s hard not to come up with a wall hanger or two after a day of snapping pictures. Everyone loves a nice sunny day, but overcast skies are the best for taking wildflower pictures, according to Lewiston Tribune Photo Editor Barry Kough. The flat light produces less contrast. Kough also advises filling the frame and getting as close as your focus will allow to catch all of the intricate details. ——— Barker may be contacted at email@example.com or at (208) 848-2273. Follow him on Twitter @ezebarker.
One of my favorites this time of year is the calypso orchid, also known as the fairy slipper orchid. Not only is it beautiful and delicate, but it is frequently found in the same habitat as morel mushrooms. There are several great public land destinations nearby to take in wildflowers, including Fields Spring State Park near Anatone. As soon as the - Balance
Tribune/Eric Barker Wildflowers brighten the hillsides of mountains, canyons and forests this time of year.
Mental Fitness Solution
Tribune/Eric Barker Lupine are among the most common wildďŹ‚owers in the West and will soon be blooming in the mountains and meadows of north central Idaho and southeastern Washington. Spring 2018 -
Take a hike Regional hiking trails are open and a good primer for summer By TOM HOLM
of the Lewiston Tribune
You can hike to get to something, or the hike can be the something. The Lewiston-Clarkston Valley has a few hiking opportunities that qualify as the latter, not for the destination but the experience. Hells Gate State Park, while certainly offering a nice view of the Snake River, isn’t a gateway into a mountain lake or a waterfall or a lofty peak. But the fresh air and rolling hills and large cliffs near the river offer plenty to soak in with the senses. Just a 10- to 15-minute drive out of town, the network of several trails offers about 5 to 6 miles round-trip for an easy out-and-back walk. The top of the nearest hill is an easy 30- to 45-minute hump that could be done over a lunch break. The trails are actually owned by the U.S. Army Corps of Engineers, managed for wild game bird habitat, said Jeff Smith, assistant manager and park ranger. For that reason, most of the areas off trail are posted off limits as game bird habitat. Smith 10 - Balance
said there’s plenty of maintained trails for horses, hikers and bikers, but some still wander into the areas he and corps workers are trying to restore. “The purpose with trails is not for hiking, it’s for hunting and management of game,” Smith said. “But there’s always been trails because we like them close to town.” Smith said for the most part the frequent hikers at Hells Gate respect the designated trails, and dogs sometimes stay on leash. “There’s a lot of ghost trails,” Smith said. “We’ve tried to eliminate trails that lead to same area to try and reduce that footprint of human intrusion.” For a longer walk, the Levee Bypass Trail links up with Hells Gate. Vernal hikes are near perfect in the valley, before the heat of summer beats down. Besides Hells Gate there is the South Asotin trail near Anatone, a 12mile out-and-back that has denser trees and rockier terrain. The Lewiston Parks and Recreation Department
also hosts a twice-monthly day-hiking club. Group members typically meet Saturday mornings outside of the Lewiston Community Center. The trips are planned the first Wednesday of every month. More regionally, there’s some good moderate hikes that lead to a bit more high-country views. ▪ Moscow Mountain, while still a bit muddy this time of year, is a good prep for peak baggers eager to get out. At a little more than 4 miles, the trail is a prime area for peeking at blooming wildflowers. ▪ The 3.5-mile Kamiak Butte trail is a nice steady climb with lookouts at the rolling farm fields just south of Palouse. ▪ A bit more far-flung but worth the sights is Palouse Falls State Park, about an hour west of Lewiston, just north of Joso, Wash. ▪ Dworshak State Park, north of Orofino, has a series of trails that lead off around the reservoir with a nice camping area to stage for a longer trip. ▪ The Sand Mountain Lookout trail is a moderate hike at about 5 miles, but a bit of a drive located near Harvard, Idaho.
Tribune/Pete Caster Hikers and their four-legged plus one reach the top of a bluff along a trail at Hells Gate State Park in Lewiston.
at Hells Gate filled up through the early spring, Smith said. “The nice part is you can access our trails from downtown or drive over and in 10 minutes be out hiking,” Smith said. “A lot people like that.” ——— Holm may be contacted at firstname.lastname@example.org or at (208) 848-2275. Follow him on Twitter @TomHolm4.
▪ Popping out of the otherwise flat portion of eastern Washington is Steptoe Butte State Park. The not unimpressive 3,600-foot summit of the bluff gives an expansive look at the Palouse.
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But the best spring primer for locals is easily Hells Gate, Smith said. And even with the sun showing itself only sporadically, the park has drawn in a fair number of campers with the several loops
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Cracking the fitness code How to use the exercise trail on the Lewiston levee system commentary elaine williams
The exercise equipment along the Lewiston levee system sparked my curiosity so long ago I can’t remember when I first noticed it. I have seen it on frequent runs and bicycle excursions, each time triggering a series of questions. How long has it been there? Who installed it? 12 - Balance
How hard is it to follow the instructions at each station? And most importantly, how much would people be staring if I used it? Not long ago, I decided to get answers. The first stop was the U.S. Army Corps of Engineers office in Clarkston. An employee there showed me a photograph of an earlier version of the trail that made me smile. The trail was originally established by a David Sears physical education class at LewisClark State College in 1979. Sears was a professor at LCSC for decades. A river guide, bicyclist, sculptor and founder of Yo
Espresso, Sears was a local celebrity. It turns out Sears understood the concepts of what is now known as Crossfit long before it became a nationwide trend. “This fitness trail is designed as a well-rounded exercise program, developed to improve and maintain one’s health and well being. By combining jogging and exercising, it provides a balanced program of total fitness for people of all ages, sizes and physical condition,” according to the sign from the original trail. The trail was upgraded in 2011 when Clearwater Paper bought $23,000 of equipment as compensation to the corps for road access and a parking area lease. To learn even more, I tackled the trail on a recent Sunday afternoon. My guide was a draft corps brochure, never published for bureaucratic reasons. It shows where all the stations are and a proposed order in which to do them. The loop is a little more than a mile. It starts in the most eastern of the parking lots just off the Levee Bypass. You head west on foot and hit six
stations before taking the path up to the seated lat pull equipment overlooking the river. From there, go east for the rest of the stations, finishing at the seated chest press and returning to the parking lot. It’s the ultimate good-for-you buffet. You can run or walk, and do as little or as much as you want at each stop. You can even skip the activities you hate.
Station 1: You’re expected to do four exercises here: squats, hamstring stretches, swing kicks and lunges. You can grab the bars for balance as you work out. I did 10 repetitions of each.
Station 2: A pushup bar. It hardly gets more straightforward than this. I barely managed 10, because of my lack of fitness.
Station 3: Jump bars. The instructions were not very legible, but it’s pretty clear what to do. I did 20 jumps, alternating between forward and sideways movements. I stuck to the shorter two of the three bars because I didn’t want to catch my feet on the Spring 2018 - 13
4 9 7
6 14â€‚ - Balance
highest bar and fall flat on my face on the hard dirt.
Station 4: The monkey bars. Just as obvious as the pushup bar, only I was less in my element. I let go on the second rung.
Station 5: Spring balance beams. Fair warning. These beams are a lot more wobbly than they look, but that adds to the fun. I walked on them 10 times and fell off twice without getting hurt.
Station 6: Leg press. Here you sit in a metal chair with a view of a lagoon, pushing yourself backward with your legs. It felt similar enough to riding a swing that I interpret the recommendation to do “several” repetitions as 50. There’s a second exercise, but I couldn’t figure it out.
Station 7: Seated lat pull. Facing the river, you grab bars overhead and pull them toward your chest. As you do, the seat underneath you rises. Happy and still in overachiever mode, I did 25, more than double the suggested eight to 12 in the exercises for my back muscles.
The branches on a tree in front of me were leafing out in salmon-colored foliage, so delicate it almost looked like flowers. I lingered for 100 repetitions, predictably imagining being in a boat.
Station 11: Pullups and dips. See pushups, situps and monkey bars. I hung for a 10 count and called it good.
Station 12: Seated chest press. My first try at this station was deceptively easy. I just barely got to eight, on the low end of the recommendation, with each repetition getting more pathetic than the last. I finished pleasantly surprised. Even though paint was cracking on some of the equipment, it all still worked as it was intended. Better yet, if anyone stared at me during my experiment, I didn’t notice. ——— Williams may be contacted at email@example.com or (208) 848-2261.
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Station 8: Situp board. My attempts to do situps failed on what was in essence a super slippery minislide.
Station 9: Back stretch. It took me so long to get situated that I almost gave up. I was glad I persisted. This was an adult version of a rocking horse. I felt the movement more in my arms than my back because I was using them to control my momentum as I tilted forward.
Station 10: The rowing machine. This was by far my favorite. Waves hit the rocks on the shore just below the machine. Sea gulls squawked as they floated on the water, sometimes diving for fish.
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Spring 2018 - 15
Working out with a partner can be great motivation. -MetroCreative
Finding time to work out Two University of Idaho trainers say setting goals, finding routine, and making exercise a priority are keys to consistent gym attendance By Garrett Cabeza
of the moscow-pullman daily news
Since most people lead extremely busy lives, finding time for a daily workout often gets swept under the rug. But setting daily goals and designating workout times can help the average Joe exercise on a consistent basis, according to two personal trainers at the University of Idaho. Rachel Midence, a movement sciences and premedical student, said setting short-term goals and having a workout partner can help motivate you to frequent the gym. Midence, who is also a personal trainer, said several studies show that having a gym buddy who holds you accountable will keep 16â€‚ - Balance
you working out and on a path toward reaching your fitness goals. Itâ€™s a little different for Jessie Stump, an exercise science student and trainer. Stump said his motivation for going to the gym stems from not wanting to return to his previous out-of-shape self. He said for a period of time going to the gym daily was difficult, but it eventually became a habit and more enjoyable. Stump said he puts notes and other visual reminders around his house and in his phone and computer to keep consistent with his diet and fitness goals. Stump and Midence said designating a specific daily workout time can help people exercise more often. Stump said most of his clients need
a consistent workout time to attain their fitness goals. “It’s really just finding that inner motivation honestly, and making that time, making it important,” Midence said. For those who say they are too busy to work out, Stump said he encourages people to write down their daily schedules. They will often find they have three to four hours of free time. “Honestly, it’s just really about making it more of a priority,” Midence said. “There’s so many things that you can do that really don’t take much time.” Midence, for example, said she is busy with school, work, job shadowing and hosting volunteer programs, but she manages to make time for the gym. “It’s hard, but it’s about making yourself a priority and understanding that you need to make time for yourself,” she said.
The two trainers said there are plenty of alternative exercises people can do at home or work if they do not go to or have time for the gym. Stump said people can always do body-weight or calisthenic work at home. He said one option is Tabata workouts, in which a person does intense exercise for 20 seconds and then takes a 10-second rest. Those who do not enjoy or need to do strength and intensity exercises, Stump said, could benefit from yoga. Midence said taking more time to walk places instead of driving is a good start. At home, she said, all a person needs is a chair to do several leg and core exercises. When working a desk job, Midence said people can do air squats, wall sits, leg lifts and triceps extensions. ——— Cabeza can be reached at (208) 883-4631, or by email to firstname.lastname@example.org.
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Gig-going is good for well-being Study shows attending live concerts might increase longevity By Taylor Nadauld
of the moscow-pullman daily news
Those who bought tickets to a live concert this summer might also have unknowingly purchased tickets to a longer lifespan. New research shows just 20 minutes of concert time can spark a 21 percent increase in feelings of well-being, which is linked to experiencing a longer life. The study comes from Patrick Fagan, an expert in behavioral science and associate lecturer at Goldsmiths University, and O2, a British telecommunications company, which, it should be noted, owns some of the largest music venues in the U.K. According to the study, attending a concert increases feelings of happiness, self-worth and closeness to others, while also increasing mental stimulation. But is it really the concert-going that sparks such feelings? Paul Kwon, a licensed psychologist and professor of psychology at Washington State University, said the study makes sense, though it might not be the concert that ups well-being as much as getting into a “flow.” Daily News/Geoff Crimmins Cliff Miller, lead singer for the Fabulous Kingpins, belts out a song for the Fourth of July crowd at Pullman’s Sunnyside Park.
18 - Balance
“Flow” is a concept known to psychologists as a complete absorption of the mind in an activity, taking the mind out of its typical thinking patterns and into a “zone.”
Experiencing such a state is a break from the distracted thoughts and burdens one typically carries throughout the day, Kwon said. â€œAs therapists, we often recommend to our clients to get away from our thoughts,â€? Kwon said. â€œWeâ€™re too analytical about things, ruminating over mistakes weâ€™ve made, or worrying about the future. So for all of us, itâ€™s important to be more presentfocused; to be aware of the world around us.â€? That could be as simple as taking a walk and attending to the sights, sounds and smells around, Kwon said. Clinical psychologist Jamie Derrick teaches mindfulness and well-being to her students at the University of Idaho. Derrick said doing any activity that reduces physiological stress on a consistent basis will have implications for a personâ€™s health, including increased lifespan. â€œOne of the most important things that we can do for our health is reduce stress,â€? Derrick said. â€œ...
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Our bodies react to stress by releasing all sorts of chemicals and sort of modifying our metabolism, and actually, it can stimulate inflammation in the body.â€? Not getting enough sleep can have significant effects on a personâ€™s overall well-being, Derrick said. So while cutting loose at a concert might stimulate good feelings, some other things associated with concert-going, such as staying up late or using substances, could still pose health problems. To avoid spending a fortune on a show but still get a life-longevity boost, Derrick said quietly and consistently meditating to music â€” or paying attention to each note, instrument and lyric â€” can get people out of their heads and in the moment, reduce stress and improve well-being, all the while still using a favorite song or artist to get there. â€”â€”â€” Nadauld can be reached at (208) 883-4630, by email to firstname.lastname@example.org and on Twitter @tnadauldarg.
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Spring 2018 -â€‚ 19
Finding fitness at home Mobile workout apps are a great alternative to a gym visit By Katie Short
of the moscow-pullman daily news
Finding the time to fit in a workout is hard while juggling a full-time job, having a semblance of a social life, and maintaining an adequate amount of sleep, but a solution is only as far away as your phone. If we are being honest, working out is one of the least enjoyable ways to spend time. It is often automatically bumped to the bottom of the priority list. And if by some miracle one finds an hour to fit in a trip to the gym, the aversion is often reaffirmed by the sight of fit women with toned bodies who are hardly breaking a sweat and the obnoxious buff guy in the corner who grunts while he bench presses; not to mention wallet-gouging gym fees. For the past week I have tried a variety of free workout apps that can be done from the comfort and privacy of your living room. Here are a few apps that can get you through the fitness door: 20 - Balance
Daily Workouts The Daily Workouts app provides users with the option of a five- to 30-minute workout and lets users focus on a specific area of the body. The app takes it easy, with only 30 seconds per exercise and a muchneeded three-second pause between each. Daily Workouts also includes videos demonstrating the proper way to do the workouts. However, there was no option to increase the difficulty or intensity of the workout other than adding more time. Of all the free apps, Daily Workouts was the only one that made me noticeably sore the next day.
Weight Loss Fitness The Weight Loss Fitness app is a 60-day regimen. This app would be the best fit for users looking for a daily challenge and those who want to track their progress. It is the only free app I found that tracked the number of calories burned during a workout, and it also gives the option to increase the workout’s intensity. For the first 20 days, the workout is only six minutes long. At 21 days it jumps to 10 minutes —
enough time to fit into even the busiest schedules. The Weight Loss Fitness app was the only app I found that let me choose how strenuous I wanted the workout to be, offering beginner, intermediate and expert options. I do have one complaint; the app included videos that demonstrate how to do the exercise, although the explanations were given during the exercise, so the workout was almost over by the time I knew how to do some of them.
7 Minute Workout My personal favorite is the 7 Minute Workout. 7 Minute Workout was the most user-friendly and although it had just three different workout options â€” 7 minute, 7 minute abs and 7 minute sweat â€” it had a wide variety of different exercises. And let me tell you, the 7 minute sweat routine is not lying. You sweat. Daily News/Geoff Crimmins Free fitness apps are an alternative to working out in a gym.
My only criticism of the 7 Minute Workout app was that the intervals between exercises were too short, giving beginners like myself very little time to catch our breath.
Board Certified Diplomate, American Board of Podiatric Surgery
Mobile fitness apps are not only convenient, they can also be tailored to the userâ€™s needs, and there is never anyone judging you for your terrible form or dripping sweat. Setting a goal is key, because no one is there to hold you accountable, so donâ€™t forget to set one.
Dr. Richard Allen Â‡)RRW$QNOH6XUJHU\ Â‡6SRUWV,QMXU\ Â‡'LDEHWLF&DUH Â‡)RRW'LVHDVHV Â‡)RRW3DLQ Â‡2UWKRWLFV
â€”â€”â€” Short can be reached at (208) 883-4633, or by email at email@example.com.
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www.footdocallen.com Spring 2018 -â€‚ 21
Growing for a savings Some gardeners could save money depending on what’s in their garden By Scott Jackson
of the moscow-pullman daily news
Starting a home garden can be an intimidating prospect, especially for beginners. But for those who grow the right vegetables, it could take some stress off their wallet. Keegan Athey, a grower with Victory Farms in Moscow, said greens are a good place for home gardeners to start, noting lettuce is a relatively forgiving crop to start from seed that can produce results quickly. “They’re also very expensive at the store, and they’re really easy to grow,” Athey said. “You can just direct seed them, you don’t even have to buy plants; you can grow a lot in a small space and get multiple cuttings off of them.” Athey said one of her favorite plants to raise at home is tomatoes. She said raising the plant is a cost-effective alternative to purchasing the fruit in a store. When selecting a variety of tomato to grow at home, Athey suggested home gardeners begin by raising what are called “determinate” plants. She said determinate tomatoes grow as a bush, requiring less space and attention than their vining cousins. “Once it starts fruiting, it’ll fruit for a determined amount of time,” she said. “That’s where the name comes from.” While Nancy Hasenoehrl, owner of Bloomer’s Nursery in Lewiston, recommends garden-fresh food, she admits some crops are much more difficult and less cost-effective to grow at home. Corn is one of them. “Corn takes a lot of room, you don’t get a ton of ears, (and) you’ve got to have a lot of corn stalks,” Hasenoehrl said. “Corn is one of those that it’s 22 - Balance
probably cheaper to just buy it from somebody.” Kate Patterson, a manager at Patt’s Garden Center in Clarkston, said while some crops can be started from a seed relatively simply, others — such as peppers and tomatoes — require specific conditions to flourish. Patterson said it’s better in these cases to purchase an adolescent “start” from a greenhouse and transplant it. “Mostly it’s time consuming from the seedstarting aspect,” Patterson said. “A lot of plants that you start from seed want their soil to be a consistent temperature and they need a certain amount of light.” Athey stresses it is important to plant at the right time. She said it’s a common mistake among new gardeners to plan their garden and planting times based on day-to-day weather observations, which she described as “a good way to kill a lot of plants.” “Don’t jump the gun,” Athey said, noting early planting can be counterproductive and result in the purchase of a second round of plants. Patterson said it’s important to consider the demands of the region when planting. Even regions that are relatively close to one another may offer vastly different conditions. For example, she said Lewiston has a longer summer than the Palouse. This means while gardeners on the Palouse may have to wait until May to begin planting, gardeners in Lewiston and Clarkston can sometimes begin as early as February. “You can pretty much grow anything you can dream up in the valley,” Patterson said. “On the Palouse, sometimes you have to limit your options just because the growing season isn’t as long.” ——— Jackson can be reached at (208) 883-4636, or by email at firstname.lastname@example.org.
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Sudoku puzzles are formatted as a 9x9 grid, broken down into nine 3x3 boxes. To solve a sudoku, the numbers 1 through 9 must fill each row, column and box. Each number can appear only once in each row, column and box. You can figure out the order in which the numbers will appear by using the numeric clues already provided in the boxes. The more numbers you name, the easier it gets to solve the puzzle!
Puzzle Answers on p. 9
HOW TO PLAY:
37. Midway between east and southeast 38. British singer Stewart 40. Suggesting the horror of death and decay 41. Riding horse 42. Where wrestlers work 43. Regions 44. Of a main artery 45. Not classy 47. Competed against 48. Biscuit-like cake 49. Large ankle bones 52. Computer company 53. ‘Friends’ actress Kudrow 54. ‘Chocolat’ actress Lena 55. Brain folds
Spring 2018 -
St. Joseph Pulmonary & Sleep Medicine Nationally accredited by the American Academy of Sleep Medicine since 1999.
The St. Joseph Pulmonary Clinic offers a wide range of services, including: • Acute & Chronic Bronchitis • Pulmonary Hypertension • Pulmonary Nodules • COPD • Asthma • Emphysema • Chronic Lung Infection • Respiratory Failure • Lung Cancer • Interstitial Lung Disease
• Pneumonia • Flexible Fiber Optic Bronchoscopy – Diagnostic and Therapeutic • Pulmonary Function Test Interpretation • Insomnia • Sleep Apnea • Polysomnography & Home Sleep Apnea Test Interpretation • Restless Leg Syndrome • Narcolepsy
Richard J. Lambert, M.D.
St. Joseph Pulmonary Clinic 415 6th St., Lewiston, ID 83501
Regional Medical Center
Together in Health.