Vol. 6, Issue 2, June 2010
eating 25 snack ideas to sustain fullness and nourish the body
Also inside: The wonderful world of chair massage Why exercise can make you a happier person Avoid uncertainty through skilled decision making
A publication of the Peninsula Daily News
A publication of the Peninsula Daily News
June 2010 â€˘ Healthy Living 1
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Volume 6, Issue 2 Published by the Peninsula Daily News Main office: 305 W. First St., Port Angeles, WA 98362 360-452-2345
S S uites
106 North Lincoln • Port Angeles • 360-565-0200
Suzanne Williams advertising director 065084303
John C. Brewer editor & publisher
Jennifer Veneklasen section editor and cover design
HEART HEALTH 8 A look at congestive heart failure WATER WORLD 4 snapshot of swimming’s many benefits SEATED OASIS 6 Chair massage garners a following DECISIONS, DECISIONS 5 The “how to” guide for decision making
Come in for a
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HAPPY TIMES 9 studies show exercise releases endorphins that trigger positive emotions.
We are always on the lookout for new Healthy Living contributors. Professionals in their field are invited to contribute informative and educational articles or columns for consideration in Healthy Living. For articles, save as a text document attachment or in the body of an e-mail and send to Jennifer Veneklasen, special sections editor, at: jennifer.veneklasen@ peninsuladailynews.com. (Note the period between the first and last name.) For photos, please e-mail or send a CD with jpegs scanned at least at 200 dpi/resolution. We cannot guarantee publication due to space and content considerations. If your submission is accepted, we reserve the right to edit submissions. Articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living or Peninsula Daily News. A publication of the Peninsula Daily News
You know how to eat right,
but knowing and doing, can be so far from each other. Barriers get in the way. You may feel there’s not enough time, money, energy, motivation or support. So little thought goes into eating. We just eat how we were raised to eat, or out of habit — and often these habits are mindless. If you’ve ever written down your intakes for the day, or thought back on your consumption for the day, I’m sure you were surprised. Most people know we need enough fruits, vegetables, whole grains, lean proteins, healthy fats and nutrient-rich choices to fuel our bodies and prevent disease. Yet most of us consume too little of the important disease-fighting fuels, and too many discretionary calories. So, how do you find out if what you’re eating measures up? Write down what you ate and drank yesterday, or log it online at www.mypyramid.gov. Does it meet with the recommendations of 2.5 cups of vegetables, 1.5 cups of fruit, 6 ounces of grain (mostly whole), 5 ounces of lean protein, 3 cups of low fat dairy or calcium/vitamin D-rich choices, 5 tea-
spoons of oil, and less than 250 discretionary calories? If you didn’t match up quite right, here are some ideas to help: First, start small. Make a nutrition goal you know you can meet. If you’re not eating any green leafy vegetables, set a goal of eating a ½ cup portion this week. Next, make a plan for your goal. Pick out a recipe, make a list, and do the shopping. Make sure the right foods are not only in your house, but also packed with you if you’re away for the day. Planning ahead ensures you maintain a healthy diet when that hunger kicks in. Assess what barriers might get in the way to meeting your nutrition goal. Develop a solution for those barriers. Enjoy your food. Take time to eat. Sit down at the table. Turn off the television and computer. Just enjoy the company you’re with — even if it’s only you — and taste every bite. It’s also important to maintain positive self-talk. Congratulate yourself for meeting your goal instead of criticizing yourself for not eating as healthfully as you know you can. Each nutritious change you make leads you towards a healthy lifestyle. Try planning meals that offer a serving from each
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+ BY AMANDA CASH
of the food groups. A sample dinner could be 3 ounces of salmon (a lean protein high in omega-3 fatty acids), ½ a cup of brown rice (a whole grain), 1 cup of brussel sprouts (cruciferous vegetable), 1 cup of nonfat or low-fat milk (dairy), and 1 cup of blueberries (a high antioxidant fruit for a nice sweetness and closure to the meal). Also, try planning a vegetable-based meal, such as fajitas, stir-fry, veggie pizza, or chicken Caesar salad. And, don’t forget the snacks! You’ve heard that eating six small meals per day is healthy. So, here are 25 well-balanced snack ideas that are only 150 calories each. They’ll help sustain your morning fullness, give you a boost during that afternoon slump, or provide nourishment at night if you’re still hungry. 1. 12 almonds and ½ cup (tennis ball size) apple 2. ¼ cup of 1 percent cottage cheese mixed with half a cup of pears and 1 tablespoon of walnuts (4 walnut halves) 3. 1 whole-wheat flour tortilla, ¼ cup refried beans, and 1 tablespoon of salsa 4. 1 large graham cracker with 2 teaspoons of peanut butter continued on page 12 >> June 2010 • Healthy Living 3
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4 HealtHy living • June 2010
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SWIMMINg IS an exercise that can be done for a lifetime. It can be especially good for people who have not exercised in a long time — the overweight, the elderly, and those with joint problems. Swimming strengthens the arms and legs, the heart and lungs, increases stamina and enhances joint flexibility. It can also relieves stress, tension and increases your energy level. Swimming is an exercise that is good for almost anyone because it doesn’t place stress on the bones or joints. Due to the buoyancy of the water, swimming is considered to be one of the most injury-free sports around. In the water your body is about 10 percent of what your normal weight is when you are exercising on land. Because your body weighs less in the water, it places less stress on your joints and bones. this also makes it a great exercise for people recovering from injuries. Swimming challenges the body because the resistance of water is 12 times more resistant than air. think about that as you pull your body weight through the water. remember too, that getting a workout in the water doesn’t mean just swimming laps — there are many ways to get moving in the water. You can join a water exercise class (sometimes called water aerobics). Water aerobics practiced in the deep water sometimes uses flotation belts and buoyancy-type equipment that allow the participant to increase resistance, thereby making the workout more strenuous and more effective. the wall of the pool can be used for support to practice stretching exercises and full body movements. Water walking or jogging in waist- or chest-deep water has similar benefits to walking and jogging on land without the impact to your joints and connective muscle tissue. If you are looking to get back into exercise and want a healthy fun way to get fit, give swimming a try! ——— Sue Jacobs is the director of the Sequim Aquatic Recreation Center. Phone 360-683-3344 for more information.
Swimming trivia: An hour of vigorous swimming will burn up to 650 calories. It can burn off more calories than walking or biking. swimming became a part of the olympic Games in 1896 as a men’s-only event. Women participated starting in 1912. The first woman to swim the english Channel was Gertrude ederle, who was actually just a teenager at that time in 1926. The first ocean liner with a swimming pool was the Titanic. Actress esther Williams popularized synchronized swimming when she starred in movies known as “aqua musicals” produced by MGM in the 40s and 50s. source: www.poolcomfort.com
A publication of the Peninsula Daily News
+ BY BRUCE HALL
Have you relinquished power by leaving decisions up to others? Here’s how to get back in the driver’s seat.
“To be or not to be, that is the question.” — Shakespeare
Decidophobia is the fear of making decisions. In his book, Without Guilt and Justice: From Decidophobia to Autonomy, Princeton University philosopher, Walter Kaufmann, describes those with decidophobia as: “people who lack the courage or will to sort through the different sides in disagreements to find the truth. They would rather leave the deciding of what is true to some other authority. Once the decidophobe has relinquished authority to decide the truth, then they will accept as truth anything argued by that authority.” Every day in the synthesis we call life, demands upon our attention summon decisiveness. Sometimes events happen which are predictable. We take our cue from past experience and make rational decisions. Other times, a simple unexpected problem does not conform to our preconceptions, which can lead to misguided choices, emotional upheaval, or intellectual confusion. Ill-defined problems, vague goals on the job, insufficient perspective in relationships, and troubled financial problems all mask uncertainty. Uncertainty prompts confusion. Confusion acts like a magnetic field to attract denial, conflicting emotions, and low self-esteem.
How good are you at making decisions? Can you rise to the occasion as circumstances warrant? Do your hunches and intuition pay off? Can you count upon reason to gather information, consider alternatives, examine consequences, and then make a calm, thoughtful choice? Do you get positive value from your decisions? There are three types of people in the world: problem solvers, poor problem solvers, and non problem solvers. The first has more control over life, the second operates on a form of autopilot, and the third runs a gauntlet of difficult, unresolved situations.
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solvers to think and reflect. They look at the entire picture, rise above its parts, and respond decisively. Poor problem solvers Poor problem solvers lack the fundamental ability to perceive certain conditions. Consequently, they fail to initiate an appropriate action in response. They are usually not very competent or rational in making decisions. Insufficient conceptual Bruce Hall or practical skills often lead to deficiency in judgment. They can’t find the root cause. They miss the point. Patterns, contrast, subtly and nuance often elude them. False hopes, second thoughts, and inflexibility circumvent decision-making skills. Lacking insight, they frequently wait until the last moment to make decisions.
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All The Good Things are Right Here...
continued on page 7 >>
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Problem solvers Everyone wrestles with life challenges. Problem solvers, however, are proactive. They do not tolerate uncertainty or ambiguity. They define the problem, create a course of action, and move toward resolution. They accept risk as part of the process. One does not always feel safe along the way. Sometimes the process is nerve-racking. Stress and anxiety occur. So does regression and progression. Nevertheless, well-learned behavior enables problem
June 2010 • Healthy Living 5
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+ BY Lynn Keenan
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My 80-something-year-old Aunt Geri was driving me to the airport after a weekend retreat to a gourd festival (yep, there are such things, and we do go to them). Riding in a vehicle driven by my Aunt Geri is increasingly an opportunity to give one’s life freely to the fates. It challenges those of us who tend to cling robustly to life. I think of myself as a relatively calm person; but the drive that day took me to the edges of my easy-going demeanor.
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So when I got in line to check in for my flight I suggested that Geri—visibly rattled herself—wait for me on a nearby bench (while I silently wondered if there was a word for people who murder their own aunt). When I returned to the bench less than five minutes later, she was gone. I checked the bathrooms; I checked the restaurant, the gift shops, the waiting areas. No success. With increased anxiety, I checked the parking lot. Her van with the weathered “Thelma and Louise Live” bumper sticker was empty. I ran back inside and found her at the hub of the small airport, face down, in a massage chair. I would have missed her if she hadn’t been wearing a purple and turquoise muu muu. (Fortunately, it’s just never hard to find Geri in a crowd). While waiting for me to check in she had seen the Desert Oasis Massage Bar and decided to get a chair massage. Forgetting everything I believe about a massage being a quiet retreat for the one receiving the massage, I yelled, right there in the middle of the airport. “Ger! I thought I’d lost you! What were you thinking?!” Never one to feel the burden of watching out for the able-minded and able-bodied, Geri dodged my concern and went straight to the emergent need in the situation: << While the focus of the Saturday Port Angeles Farmers Market is undoubtedly the abundance of farm fresh fruits and vegetables, other delights have become part of the weekly gathering, too. In the background, Amanda Hoge of Renaissance — a new face at the market offering coffee, local cheese, tea and chair massage — gives one market-goer the chance to unwind. Photo by Jennifer Veneklasen
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>> continued from page 6 “Well, honey, if you don’t grab these opportunities when they present themselves, you lose them in this day and age. honestly Lynn, I’m surprised I have to tell you this—you’re the one who’s supposed to know these things.” She’s right, I know that chair massage is popping up in airports, festivals, bustling marketplaces, conventions, and other places where busy people can take time to relax for a few minutes and get the good benefits of massage. these massage therapists are meeting a huge need in today’s harried world. For instance, chair massage helps to increase circulation, which is perfect for people who are preparing to spend hours on a plane (or in a conference, or at work). We’re learning about the risks associated with sitting several hours and massage helps reduce these risks by increasing blood flow — even several hours after the massage. And it sure doesn’t hurt to boost the immune system — a great benefit of massage — when one is about to spend some time on an airplane (in an office building, a school, or anywhere our paths cross other’s in tight quarters). Sitting — on a plane, in a car, or at a desk — is hard
on a body, probably the most taxing position we’re in on a regular basis. geri, a retired school secretary, learned during her professional years that massage helped alleviate the impact of her desk job, and was a regular massage client before it became widely popular. researchers studying the effects of massage have known for a long time that massage decreases cortisol — the stress hormone that rips through a body in tough situations. even a 20 minute chair massage is long enough to get this important, rejuvenating process going. Chair massage relaxes muscles that can become tense during stressful situations (like driving the unforgiving freeways of Southern California) and are unable to relax even after the stress has subsided. Massage interrupts hyperactive nerve messages to the muscles and then goes on to manually relax muscle tissue. I couldn’t help but notice, geri’s demeanor was much improved having spent some time in the massage chair. It would be hard to tell that just 45 minutes earlier she was anxiously navigating one of the world’s busiest freeways.
Was I jealous? uhhhhhhh, yeah! “okay ger, as usual, you’re right. hold this” I said, assertively passing her the handle of my suitcase. “I’ll take 20 minutes.” then I had one of the most welcome massages of my life. ——— Lynn Keenan is the (usually mellow) owner of Renaissance, a center for massage, including chair massage, at 401 E. Front St., and on Saturdays at the Port Angeles Farmers Market where you can get a chair massage to kick off a relaxing weekend.
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>> continued from page 5
non problem solvers these people think, “it will go away on its own.” Non problem solvers leave their story hanging in the air. often they are unsure how to act or what to expect. they do not fully understanding what they want to accomplish. they do not know what type of outcome they want. they construct inadequate theories and embrace knowledge that is false, misleading or incomplete. Non problem solvers procrastinate. they hope things will change, which of course they do, but not very often in their favor. In greater situational complexity, where specific combinations are critical, they cannot distinguish between fact, fiction, or belief, so they scratch their heads for some promise of an answer.
A publication of the Peninsula Daily News
• • • •
think, feel, and behave, learn to concentrate, evaluate and decide on an appropriate course of action, improve your information-processing capacity, decide, not to decide, for appropriate reasons, develop risk-assessment skills and realistic goal setting abilities and reduce stress, anxiety and feelings of lack of control.
Here are some tips to remember: Problems are not one single slate of color. they do not exist in an empty space. they were caused by different combinations and may only be resolved by blending a variety of different ingredients: knowledge, intuition, experience, support and absolute determination. the next time you get into a decision making situation, ask yourself: What is the exact nature of the problem and how did it occur? What evidence supports, or repudiates my opinion of the problem? have I carefully considered my options? Is any additional information necessary to make an informed decision? Which course of action is best for me to implement? Am I realistic, emotional, impatient, or too patient? Where can I go for assistance? Inevitably, decisions between good and bad, bad and worse, right and wrong are matters of personal choice. Choosing which — or not at all — defines your destiny. ——— Bruce W. Hall is a personal development coach and small business coach with clients across North America. The centerpiece of his lectures, writing and coaching practice is how to solve problems and make decisions more effectively. Bruce can be contacted by phone: 360-457-9789, by e-mail: bruce@brucehallcoaching. com, or you can visit his website: www.brucehallcoaching.com.
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Decisiveness as a source of power In difficult decision-making situations, we can change the way we think and act. We can learn to focus intensively in a specified direction toward a specified end. We can draw upon the depths of our feelings, emotions and attitudes to make sense of shifting conditions. We can work through time constraints, inadequate life experience, irrational fear, and unreasonable perceptions. We do not have to assume powerlessness. We need not succumb to anxiety. through training and guidance, anyone can develop problem-solving abilities. Behind the picture, natural skills and resources can be made accessible upon demand. through a variety of practical, measurable, tangible, achievable steps you can learn to: • exercise greater control over the habitual way you
These tests quickly detect arterial abnormalities which can cause disrupted blood flow. Our screenings are fast and accurate.
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www.nwvascularlab.com June 2010 • HealtHy living 7
heart ( health
Understand what congestive heart failure is — and what you can do about it
+ BY Dr. KATHERINE OTTAWAy
Imagine you have an older relative who calls you up and is short of breath. You can hear that he has a “wet” cough. You take him to the emergency room and the doctors and staff do lots of tests. You think your relative must have pneumonia because he can’t breath and is coughing. the doctor says that he will need to be hospitalized. Later on the doctors say your relative has congestive heart failure — not pneumonia, or a heart attack. You wonder why a heart problem shows up in the lungs. heart failure, or congestive heart failure, is a confusing name for an illness. heart failure is uncommon among the young, but it becomes more and more common as people age. I like to explain it in a way that nearly anyone can understand: the heart is a pump. heart failure means the heart is not pumping right. What happens when a pump is failing? “Something backs up,” my patients often reply. “Something floods.” exactly! And where is the flooding? that depends on what part of the heart pump is not working. the heart has four chambers. the right side of the heart pumps blood in to the lungs, to pick up oxygen. the oxygenated blood goes to the left heart. the left side of the heart pumps blood to everything else: heart, brain, body, kidneys, organs, skin and so forth. the blood then loops back to the right side of the heart to pick up oxygen again. With right-sided heart failure, the blood backs up into the body. With left-sided heart failure, the blood backs up in to the lungs. Both can occur, making the whole system is sluggish. What causes heart failure? the two most common causes are coronary artery disease and hypertension. Coronary artery disease is partially blocked arteries that are supposed to take oxygen and nutrition to the heart. 8 HealtHy living • June 2010
If the arteries are partially blocked, the heart muscle cannot get enough oxygen or nutrition and can’t pump well. If the artery is fully blocked, that part of the heart muscle can die: that is a heart attack, or myocardial infarction. hypertension is high blood pressure. If the heart pump is always pumping against high pressure, what does it do? the wall of the heart thickens, and the muscle get thicker. We think bigger muscles are better — but they aren’t, always. When the wall of the left heart thickens too much, the amount of blood that the heart can pump with each beat drops. Normally, the left heart pumps 55 to 70 percent of the blood into the body with each beat. In heart failure, that amount drops. If the left heart can only pump 20 percent, this is clearly bad. Some mild heart changes are normal with aging: as people reach their 70s and 80s, there is usually some right-sided, mild heartpump failure. this is not usually a problem. there are other more rare causes of heart failure and it can happen to someone young. What are the symptoms of heart failure? If the right heart, that pumps to the lungs, is not pumping well, blood backs up in the body. this will usually show up in the legs because over time gravity and the pooling of blood cause swelling. the swelling can be enormous and frightening. If the left heart backs up, this means the lungs have too much fluid. the body tries to cope with this excess fluid and you’ll often see fluid backed up in the legs as well. How do we prevent heart failure? Stay as healthy as possible, avoid coronary artery disease, and have your blood pressure checked yearly. I see people who boast that they have not seen a doctor for 20 years. If they have had high
blood pressure for 15 of those years, the damage may already be done to their heart. We all know the recommendations for avoiding coronary artery disease and heart attacks: don’t smoke or stop smoking, exercise, eat a diet high in whole grains and vegetables and low in fat and sweets, drink small amounts or no alcohol and avoid being overweight. Not surprisingly, drugs like cocaine and methamphetamines can have bad heart effects as well. I sometimes hear, “But doctor, I’ve lived a healthy life and now you say my blood pressure is high?” the high blood pressure experts say that 90 percent of people in the united States will develop high blood pressure! Sometimes not until age 90, but it’s true that most people will. With exercise, not smoking, a healthy diet and so forth, you can delay this as long as possible — but when your doctor tells you your blood pressure is high, take your medicine. then you delay heart failure! continued on page 10 >>
Have your blood pressure checked yearly to avoid coronary artery disease. Even if you feel fine, high blood pressure can damage the heart during years that it goes unchecked.
A publication of the Peninsula Daily News
Exercise: nature’s antidepressant Just look around. There are opportunities for physical activity around every corner.
+ BY JANELLE DOOLITTLE
As a naturopathic physician, there are two questions I ask patients that inevitably, and almost uniformly, get the same response — “not enough.” You may be able to guess what these two questions are. How much water do you drink? How much physical activity or exercise do you get? Based on these responses, it’s clear that a vast majority of my patients understand that exercise benefits their health, even if they don’t do it. As a new resident here on the North Olympic Peninsula, I have only begun to appreciate the beauty and vast opportunity for sustainable, healthy living. What a blessing to have organic fresh fruit and veggies abundantly available, less traffic, less distraction, and plenty of ways to be active outdoors in this breathtaking environment. Outdoor aerobic activities available on the Peninsula include biking, walking, or running the Olympic Discovery Trail or the Spruce Railroad Trail; hiking galore in our national park; and mountain biking trails like the Foothills or Mount Mueller. For those who love water, there are excellent opportunities for kayaking at Lake Crescent or in the ocean by Ediz Hook or the Dungeness Spit. For the brave there is scuba diving, water skiing and surfing. Other sports, as well as gardening, can also be aerobically active. On rainy days, there are many gyms and pools in the area. Just look around — there is opportunity for physical activity everywhere, both indoors and out. The first obstacle to getting physically active is deciding when and where to exercise. I help patients get active by determining what environment they can best exercise in. Good questions to ask yourself are: Do you like to exercise at a gym, on a trail or sidewalk? Can you get up early to exercise, or get a sitter for an afternoon run during the kids’ nap? There is no one way to do physical activity, nor a better time of day, or a correct place. Simply put, exercise is best when it happens. If you only have 20 minutes, use that 20 minutes. If you need accountability, find it. Even if it is a weekly exercise class with a friend or a night walk with your spouse or kids. Exercise will be sustainable when you build it into your routine. The second biggest obstacle I most observe in people is the guilt they experience when they’ve stopped doing an exercise routine they had established — when they buy a new exercise tool or get a gym membership and then don’t go or don’t use it.
Janelle Doolittle sits along the water’s edge during a weekend hike in the Elwha Valley.
Exercise helps your body releases endorphins, which It is a fact of human nature that we will fail even with the best intentions. So what? Get back on the horse! trigger positive feelings, act as analgesics and have a sedaAccording to the American Heart Association and the tive action on the body. American College of Sports Medicine, “to promote and continued on page 13 >> maintain health, all adults ages 18 to 65 years need moderate intensity aerobic (endurance) exercise for at least 30 minWhat’s all the fuss about? utes five days per week or vigorous intensity aerobic activity 20 minutes on three days per week.” They explain that moderate intensity activity is equivalent In addition to benefiting your physical body, to a brisk walk that noticeably accelerates the heart rate, exercise has been shown to impact mood. and vigorous activity like jogging, for example, causes rapid breathing and a more substantial elevation in heart rate. Regular exercise can help to diminish feelings In addition to benefiting your physical body, exercise has of anxiety and depression, boost self-esteem, been shown to impact mood as well. Studies indicate a positive boost in mood and lower rates improve sleep and reduce stress. of depression for people who exercise.
A publication of the Peninsula Daily News
June 2010 • Healthy Living 9
>> continued from page 8 How do medicines for heart failure work? There are many medicines that can help with heart failure. Diuretics, such as HCTZ and lasix, remove extra fluid through the kidneys and both lower blood pressure and the amount of fluid backing up the system. Beta blockers, like atenolol and propranolol, help the heart to pump more strongly and lower blood pressure. Calcium channel blockers, like diltiazem, also work on the heart muscle and lower blood pressure. If the cause is coronary artery disease, nitrates help to keep the arteries open and aspirin helps keep clots from forming. If you already have heart failure, there are things you can do. Again, stop smoking and so forth. Eating salt can make heart failure worse because
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——— Dr. Katherine Ottaway is a specialist in family medicine. She attended medical school at the Medical College of Virginia at VCU, and did her residency at Oregon Health Sciences University in Portland. After working in Colorado, she moved to Port Townsend in 2000. She has two children. Her new practice, Quimper Family Medicine, opened in April. For more information, phone 360-385-3826.
environment Project Laundry List is leading an effort to get more folks line drying their clothes. They believe that line drying and cold-water washing can have a big environmental impact.
Website: www.pcmhc.org Email: email@example.com Phone: 457-0431 Addresses: 118 E. 8th St., Port Angeles 490 N. Fifth Ave., Sequim
Here’s why you should join the line-drying movement: • Save money (more than $25 per month off electric bills for many households). • Clothes last longer. Where do you think lint comes from? • Clothes and linens smell better without adding possibly toxic chemicals to your body and the environment. Just ask Yankee Candle. That company sells “clean cotton” scented candles by the case load. • You can conserve energy while reducing climate change. • It’s moderate physical activity. • Sunlight bleaches and disinfects. • Clothes dryer and washing machine fires account for about 17,700 structure fires, 15 deaths and 360 injuries annually. • It’s fun! And can be an outdoor experience that is meditative and community building.
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As we age, life circumstances change and transitions can be upsetting. Challenges such as the loss of a life-long companion, retirement, relocation, health problems, loneliness or care giving can be stressful. Sometimes it can help to talk with someone near your age who can help you address these concerns in a safe, supportive relationship. Volunteer Senior Peer Counselors are ready to visit at home or a place of your choice to lend an ear and help you explore ways to feel and function better. If you’re interested, please call Carl Mahr or Julie Calabria at (360) 457-0431 to see if this might be a helpful program for you. 055083579
10 Healthy Living • June 2010
the salt tends to keep the kidneys from removing fluid. If your doctor recommends a low salt diet, avoid the potato chips and most canned soups. Using less salt will also help. When someone’s heart failure is getting out of control, their weight increases as fluid backs up. So, get a good scale, know your goal weight and contact your doctor if you have a sudden weight gain such as 4 to 5 pounds within a couple of days. The other big symptom, if fluid is backing up in the lungs, is shortness of breath and a wet cough. Know when to ask for help.
Other tips for a greener laundry: To save water and energy, do only full loads and wash in cold water. Buy an Energy Star-rated washing machine that uses less energy and less water. Use biodegradable laundry detergent or no detergent at all; the agitation of the machine is sufficient to clean most loads. Donate your clothes when you’re done wearing them. Approximately 23.8 billion pounds of clothing and textiles end up in U.S. landfills each year. For these and many other simple, effective ways to save energy and money, click on www.laundrylist.org. A publication of the Peninsula Daily News
a bit of advice
The best full-service Day Spa in Sequim! AffordAble Prices
on skin care following breast cancer treatments
+ BY BUNNy CORNWALL
While sun blocks and sunscreens remain a vital tool in protecting the skin, it’s important to understand the difference between them. Sun blockers are physical blockers such as zinc or titanium oxide that deflect harmful rays. they are micronized particles that are excellent at blocking harmful rays and are invisible when applied. Sunscreens, on the other hand, are chemical blockers such as parsol or avobenzone that absorb rather than deflect. If you have been diagnosed with an estrogen-positive recepeptor, you will want to be aware that the following list of chemical sunblockers have tested to be estrogenic (having an action similar to that of estrogen): parsol, benzophenone-1, benzophenone-3, 4-methyl-benzyldiene camphor, and methyoxy cinnamale (1-4). the physical sun blockers zinc and titanium oxide don’t have any hormonal effects, and until further research on sunscreen safety is available, might be a better choice for anyone undergoing breast cancer treatments. Another way to protect your skin against sunlight damage is to apply topical vitamin C before sun block or makeup. the field of breast cancer medicine is changing rapidly as old-established theories and treatments are coming under question. each person will have to make decisions in their own way, ideally with the most informed and friendly support possible.
Massage and Body Treatments for Men and Women Facials, Microdemabrasion and Peels Open Monday through Friday, 9-4 Saturday and Evening Appointments Available
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——— Bunny Cornwall is a licensed aesthetican and massage therapist. She has been in private practice for 15 years. Her business, Olympic Day Spa, is at 332 E. Eighth St. in Port Angeles. For more information, phone her at 360-565-8000.
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been made in breast reconstruction. Current federal and state laws often require insurance companies to pay for all or part of the cost of breast reconstruction at any time after the removal of a patient’s breast tissue. Source: www.hopkinsmedicine.org
A publication of the Peninsula Daily News
Gel Nail Services
LED Light Therapy
Dr. George Lawrence, CCSP, CCEP
breast cancer FACTS nearly 250,000 people are diagnosed with breast cancer each year in the united States. They are people of all ages and all types. Many women opt for reconstruction following a mastectomy surgery. In the past ten years, major achievements have
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thIS YeAr IN the uNIteD StAteS it’s estimated that more than 125,000 women will undergo a mastectomy. It’s no surprise that discomfort caused by these and other breast cancer treatments can be hard on a woman, and her skin. I think it is safe to say that all of us have been touched by breast cancer to some extent, whether it’s through a co-worker, a friend, or a relative. My mother has been dealing with breast cancer — and its affects on her very active life — for five years. It’s my hope that the following suggestions may help ease some of the pain associated with breast cancer treatments. Chemotherapy can affect skin’s natural moisture because it reduces the amount of oil that glands secrete. Moisturizing more frequently or using a heavier-weight moisturizer can help. Be sure to use gentle moisturizing soap and cleansing cream. Avoid scented soaps and deodorizing cleansers. A baby soap may be a good choice because they are usually mild and perfume free. Radiation to the breast causes several skin changes. Lighter skin will turn red and darker skin will get darker. there can also be some itching, burning and tenderness of the skin. You may even experience some dry peeling, like a sunburn. If radiation is after a mastectomy, then there is a greater chance for “wet” peeling, like a blister. Skin generally heals quickly and completely. Products such as aloe and aquaphor, which can be found in drugstores and natural food stores, can ease your way through treatment. Make sure to let your physician know you are using these products. Sun exposure to skin that has received radiation has an increased risk of developing skin cancer in the future. Make sure to use a moisturizer or lotion with a sun protection factor (SPF) of at least 30.
360.417.1600 Port Angeles
June 2010 • HealtHy living 11
nutrition >> continued from page 2
You know how to eat right. Unfortunately, knowing and doing don’t always line up.
Amanda Cash is a registered dietitian doing business as Nutrition Trails, based out of Port Angeles. She provides individual nutrition counseling, medical nutrition therapy, classes and contract work. For more information, go to www.NutritionTrails.com, or phone 360-452-4043.
Katherine Ottaway, MD Announces the Opening of
Quimper Family Medicine 065084286
Care for people of all ages in the context of their health, history, family and community. Call Rachel Swett, office manager at 360-385-3826 for information or to make an appointment. Quimper Family Medicine 2120 Lawrence Street, Port Townsend
12 HealtHy living • June 2010
2 rye crisp crackers with 2 tablespoons whipped cream cheese 6. 6 ounces fat free yogurt with half a banana 7. ¾ cup beet salad (diced cooked beets, dijon, red wine vinegar, onion: mix and chill) serve with 6 saltine crackers (try whole wheat) 8. 2 caramel-flavored rice cakes with 1½ tablespoons whipped cream cheese 9. 1 mozzarella cheese stick and 3 dried apricots 10. ¼ cup trail mix (mixed nuts and dried fruit) 11. high fiber granola bar 12. ½ cup mixed Cheerios, wheat Chex and pretzel sticks combined with 2 tablespoons of peanuts 13. 1 pepper jack cheese stick and 1½ cups mixed raw veggies (broccoli, cauliflower, snap peas, bell pepper slices, etc.) 14. Fruit smoothie: blend together 1 cup frozen mixed berries and 1 cup light almond milk 15. 1 cup light chocolate soymilk and 13 pistachios 16. 2 tablespoons of avocado wrapped in 2 ounces of turkey 17. 16 baby carrots dipped in ¼ cup hummus 18. ½ cup orange juice mixed with ½ cup seltzer water, eaten with 10 cashews 19. ½ veggie sandwich: 1 slice whole grain bread with 1 tablespoon whipped cream cheese, lettuce, cucumber slices and tomato, topped with 1 teaspoon of sunflower seeds 20. ½ cup Fiber one, All Bran or other high-fiber cereal with ¾ cup nonfat milk and ¼ cup blueberries 21. ½ cup tuna salad served inside 2 romaine lettuce leaves 22. 6 cups plain air-popped popcorn 23. 2 cups of mixed green salad topped with a hard-boiled egg and 50 calories worth of salad dressing 24. ½ whole wheat english muffin topped with 1 teaspoon nut butter and ¼ sliced banana 25. ½ ounce of dark chocolate with 1 cup raspberries enjoy, and give eating the attention it deserves! Cut this list out, take it to the grocery store or farmer’s market, then post it on your fridge for a reminder when you go to grab a snack — choose a healthy one.
A publication of the Peninsula Daily News
Can chiropractic care
improve physical performance?
+ BY GEORGE LAWRENCE
scores were compared. For the control group, the athletes improved in 8 of the 11 tests with an overall improvement of 4.5 percent. (This may be attributed to the athletes having the opportunity of performing the same tests again). However, with the group who received chiropractic care, the athletes improved in all 11 tests and their overall improvement was 10.57 percent — more than double the control group. Of the 24 subjects who received regular chiropractic care, 20 agreed to continue the study for another six weeks. At the end of the second six weeks, the athletes were tested, and again they showed improvement in all 11 tests. The overall improvement of the group was an outstanding 16.7 percent! As clearly indicated by this study, chiropractic care is not merely for those suffering from back or neck pain. Regular chiropractic adjustments can improve your physical performance by activating the motor neurons (nerves in the central nervous system that control your muscles), thus leading to an increase in motor control and strength. Whatever your level of physical performance — whether you are a professional athlete, a weekend warrior, or someone just looking to perform daily tasks with more ease — regular chiropractic care can benefit you in all of your daily and sports-related activities. ——— Dr. George Lawrence is a board-eligible chiropractic neurologist, a certified chiropractic sports physician and chiropractic extremity practitioner. His practice, Pro Active Chiropractic Clinic, is at 934 Caroline St. in Port Angeles. Dr. Lawrence has been serving the North Olympic Peninsula since 1996. For more information, phone his office at 360-417-1600.
>> continued from page 9
small meals. Lifestyle changes such as these are foundational to good health, a balanced mood and can be enhanced with other nutrients and therapies offered by a licensed physician. I believe that you will have much more success when you identify the barriers that keep you from being physically active, develop and make time in your schedule to exercise, and after you haven’t been physically active for days or weeks or months, that you brush off the guilt and get back to it. —————— Janelle Doolittle is a naturopathic physician with a family medical practice at 430 Laurisden Blvd., Suite #212. She graduated from University of Minnesota and has a medical degree from Bastyr University. She is passionate about helping patients build a foundation for good health. She enjoys kayaking, hiking, and growing vegetables with her husband. For more information, e-mail her at firstname.lastname@example.org, or phone 360-350-8289.
A publication of the Peninsula Daily News
Have The Best Experience With Dentures With dentures, I recommend nothing but highest quality and attention to detail. Design excellence will bring you superior performance over a longer service life. High quality assures you’ll have the best experience. Dentures are a compromise from your ‘original equipment.’ Yet they should cause no harm and should look and function like natural teeth.
Greg Barry, DDS
A quality denture works well with no damage to remaining bone. Our dentures look quite natural. We use the best materials to minimize any chance of tissue rejection, breakage, or repair cost. The teeth are aesthetically pleasing, energy absorbent, durable, and anatomically functional. Each tooth is positioned just right for fit and function. The denture’s fit to your gums is the best possible. Continued good oral health habits help maintain your denture’s quality and performance. Your dentist can advise you when its time to consider a denture. Infected teeth lose bone. Sufficient bone is needed to support a denture. When a tooth is lost, even more bone is lost. So a denture may be necessary sooner rather than later, while enough bone is still available. Give yourself the best possible denture so you’ll smile and eat with confidence. To learn more about dentures, call today for a consultation. Greg Barry, DDS
(360) 379-1591 642 Harrison St., Port Townsend
Regular exercise can help to diminish feelings of anxiety and depression, boost self-esteem, improve sleep, and reduce stress. As the sun rises sooner and goes down later, we have more opportunity for activity outdoors. You can use exercise to enhance a positive mood and turn around a negative one. A morning exercise routine outside provides exposure to sunlight and fresh air that you may be deprived of for the rest of the day. It will help enhance your body’s circadian rhythm, expose your skin to Vitamin D and give you a burst of happiness for the day. Exercise can also be beneficial at night after dinner to prevent a night of television watching and an inevitably late bedtime. Other ways to benefit your mood are to get good sleep, avoid excess caffeine, alcohol and sugar, and to get frequent
When you think of the term “chiropractic care,” what comes to mind? Is it back or neck pain? Most people think of seeing a chiropractor for these two problems and these two alone. However, what if I told you that chiropractic care can offer you much more? What if I told you that regular chiropractic care could improve your overall physical performance in whatever you enjoy doing? In the January 1991 article ”Chiropractic Effects on Athletic Ability” published in the Journal of Chiropractic Research and Clinical Investigation, chiropractors Anthony Lauro and Brian Mouch reported their findings on a study they conducted to determine whether or not regular chiropractic care could improve athletic ability. Fifty athletes from a wide variety of sports, and with no current or lingering injuries were recruited for the study. Half of the athletes received specific individualized chiropractic care for twelve weeks. The other half received no chiropractic care. At the beginning of the study all of the athletes underwent a series of tests to measure athletic ability. These tests were divided into five categories: agility, balance, kinesthetic perception, power and speed reaction. After six weeks the two groups were re-tested and the
June 2010 • Healthy Living 13
study: 10 minutes of exercise, hour-long effects research backs today’s health advice that even brief bouts of activity are good.
+ BY LAURAN NEERGAARD | ASSOCIATED PRESS
Some weren’t known until now to be involved with exercise. Some revved up during exercise, like those involved in ten minutes of brisk exercise triggers metabolic changes processing fat. others involved with cellular stress decreased that last at least an hour. with exercise. the unfair news for panting newbies: the more fit you those are pretty wonky findings, a first step in a complex are, the more benefits you just might be getting. field. But they back today’s health advice that even brief We all know that exercise and a good diet are important bouts of activity are good. for health, protecting against heart disease and diabetes, “ten minutes of exercise has at least an hour of effects on among other conditions. But what exactly causes the health your body,” says gerszten, who found some of the metabolic improvement from working up a sweat or from eating, say, changes that began after 10 minutes on the treadmill still more olive oil than saturated fat? And are some people biowere measurable 60 minutes after people cooled down. logically predisposed to get more benefit than others? Your heart rate rapidly drops back to normal when you they’re among questions that metabolic profiling, a new quit moving, usually in 10 minutes or so. field called metabolomics, aims to answer in hopes of one So finding lingering biochemical changes offers what day optimizing those benefits — or finding patterns that gerszten calls “tantalizing evidence” of how exercise may be may signal risk for disease and new ways to treat it. building up longer-term benefits. “We’re only beginning to catalog the metabolic variBack to the blood. thinner people had greater increases in ability between people,” says Dr. robert gerszten of Masa metabolite named niacinamide, a nutrient byproduct that’s sachusetts general hospital, whose team just took a step involved in blood-sugar control, the team from Mass general toward that goal. and the Broad Institute of MIt and harvard reported last the researchers measured biochemical changes in the blood week in the journal Science Translational Medicine. of a variety of people: the healthy middle-aged, some who Checking a metabolite of fat breakdown, the team found became short of breath with exertion, and marathon runners. people who were more fit — as measured by oxygen intake First, in 70 healthy people put on a treadmill, the team during exercise — appeared to be burning more fat than the found more than 20 metabolites that change during exercise, less fit, or than people with shortness of breath, a possible naturally produced compounds involved in burning calories symptom of heart disease. and fat and improving blood-sugar control. the extremely fit — 25 Boston Marathon runners — had ten-fold increases in that metabolite after the race. Still other differences in metabolites allowed the researchers to tell
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14 HealtHy living • June 2010
1 Hour Full Body
——— Lauran Neergaard covers health and medical issues for The Associated Press in Washington.
FITNESS AT THE P.A. SENIOR CENTER
RELAX & RENEW
which runners had finished in under four hours and which weren’t as speedy. “We have a chemical snapshot of what the more fit person looks like. Now we have to see if making someone’s metabolism look like that snapshot, whether or not that’s going to improve their performance,” says gerszten, whose ultimate goal is better cardiac care. Don’t expect a pill ever to substitute for a workout — the new work shows how complicated the body’s response to exercise is, says metabolomics researcher Dr. Debbie Muoio of Duke university Medical Center. But scientists are hunting nutritional compounds that might help tweak metabolic processes in specific ways. For example, Muoio discovered the muscles of diabetic animals lack enough of a metabolite named carnitine, and that feeding them more improved their control of blood sugar. Now, Muoio is beginning a pilot study in 25 older adults with pre-diabetes to see if carnitine supplements might work similarly in people who lack enough. Next up: With university of Vermont researchers, she’s testing how metabolic changes correlate with health measures in a study of people who alternate between a carefully controlled Mediterranean diet and higher-fat diets. “the longterm hope is you could use this in making our way toward personalized medicine,” Muoio says.
A publication of the Peninsula Daily News
cavity free ( for life
Port Townsend dentist Greg Barry says one simple act can have a huge impact on your oral health (and surprise! — it’s not brushing).
+ BY GREG BARRY You have a powerful opportunity to control tooth aches, tooth loss and dental costs just by following one simple hygiene practice. It’s so easy, it’s almost unbelievable that it works — but it does! I see the results firsthand. There are many different kinds of natural bacteria in the mouth. Some are beneficial and some harmful. When we eat, we feed our oral bacteria. When these bacteria compete with each other for nutrients, some produce a lot of acids that tend to dissolve your teeth. Your teeth become softer and more vulnerable as they lose minerals. Decay can set in. The good news is that tooth decay is a disease that’s actually preventable. When you eat sugars, or allow food residues to remain in your mouth, you feed oral bacteria food that’s very nutritious for them. This increases the acidity in your mouth. Decay-producing bacteria gain control over good bacteria in acidic conditions, creating a higher risk of tooth decay. Tooth decay can be controlled very simply by adjusting oral acidity that causes harmful bacteria overgrowth.
The science behind it The hundreds of different species of bacteria in your mouth form a community known as dental plaque or biofilm. Biofilm is natural. Under good conditions (above neutral acidity) biofilm is our teeth’s natural defense against invading bacteria. Biofilm causes disease when harmful bacteria species become predominant within it. Tooth decay is associated with a diet of fermentable carbohydrates which expose biofilm for long periods to acid — leading to demineralization. The bad guys are streptococcus mutans and lactobacilli. These acid-loving bacteria metabolize sugars rapidly, winning the competition for food over other bacteria. When you neutralize oral acidity, you keep bad and good bacteria in equilibrium. Then your biofilm evolves away from causing disease to a benign, health-promoting state. As calcium precipitates out of saliva, your teeth absorb it, re-mineralizing and hardenA simple solution ing their protective enamel. Here’s how to keep your teeth healthier Here are some classic reminders on by reducing oral acidity: brushing: Brush your teeth for 5 to 10 minShortly after meals or snacking, espeutes, three times per day. Floss every day. cially if you eat sugary food, just rinse your Avoid sweets. Use a fluoride tooth paste. mouth out with water. Brush in little circles at a slight angle toward Rinsing with water significantly reduces the gums, working your way around all the oral acidity that naturally follows eating. sides of your teeth. Clean both the tongue Yes, simply swishing your mouth out side and cheek side of each tooth. Brush or with water makes that big of a difference scrape your tongue. because water is very close to neutral acidity. Finally, establish a regular habit of swishBetter still, rinse with a pinch of baking ing with water to reduce acidity after meals soda in the water, which makes your mouth or snacking — whenever you eat. Water with even less acidic. a pinch of baking soda is even better. After about an hour, brush your teeth. When you’re due for a checkup and Also, if you have a dry mouth, rinse with cleaning, give your dentist a call. water often throughout the whole day. Your teeth need certain minerals to stay ——— strong and healthy. Gregory W. Barry, D.D.S. is a graduate of When you keep your mouth less acidic, the University of Nebraska College Of Dentistry. those minerals move from your saliva back Before dental school, Dr. Barry served as a Navy into your tooth enamel, hardening it to help officer and merchant marine engineer. His Port resist decay. Townsend practice, Generations Dental, is located This proactive approach can really help at 642 Harrison St. He is accepting new patients. parents and their children stay cavity free. Phone 360-379-1591 for more information. C
A publication of the Peninsula Daily News
June 2010 • Healthy Living 15
LASER Tattoo Removal! By Charlotte Metzler, MD
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16 HealtHy living • June 2010
Dr. Metzler also does injections of Botox, Radiesse, Restylane & Fat Transfer
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A publication of the Peninsula Daily News