Healthy lifestyles winter 2017

Healthy lifestyles

January 25, 2017 PERRY BACKUS – Ravalli Republic

2 - Ravalli Republic, Wednesday, January 25, 2017

Heated pool offers relief from arthritis

By Stacie Duce

easy choice to come back to the water.

“For many people with chronic pain, you have to deal with what On a recent winter day, aquatic exercisers enjoyed a you’ve got and find a way to get moving,” Deborah said, “or you 100-degree swing from outside’s sub-zero chill in the warm saltlie in bed in pain and give up. I chose not to give up.” water pool at the Bitterroot Aquatic Center in Hamilton.

After moving to Hamilton several years ago, Deborah had a During the noon hour, classes are specifically designed to prorough winter of health issues, loneliness and trying to acclimate vide therapeutic relief from the effects of arthritis. to the cold weather.

Loretta Bundy is a member of the BAC board and a temporary “I was miserable,” she said. “But when I found out about this instructor of the certified Arthritis Foundation Aquatic program. warm pool and the classes designed for arthritis, it’s been a life“Personally, it’s kind of like the ultimate Epsom salt bath,” she line both mentally and physically. I’d rather have this than medicasaid. “Therapeutic warm water at 91 degrees really helps those tion – what I wouldn’t do to give up all the medication! For me, joints that are swollen and hurting and the class provides movethis is the first step in that direction.” ment to help you limber up and find relief.”

She said the regular attendees as well as those coming to subShe said the progression of exercises set to tempered music sequent aquatic exercise classes become like family. focuses on every muscle group and joint.

“The new people you meet are really a benefit,” she said. “I “Our arthritis class is non-impact so there’s no bouncing or love the instructors. We are family and truly watch out for each jumping,” she said. “We use the water pressure with your moveother.” ment to get twice the results because it’s a constant resistance.”

Bundy agreed, “There’s a real camaraderie when you get in a She said some attend the class under doctor’s recommendagroup like that. We’re all buddies and you build relationships. It’s tions, while others notice their significant aches and pains are a very social thing and even for people who come to the pool for alleviated from the movement and attend regularly as part of open swim, they all get to know each other. They keep track of their personal pain management. She said the aquatic classes are each other and notice when someone is missing. Everybody worgreat for those receiving physical therapy – both during and after ries about everybody. It’s wonderful.” treatments – as a way to maintain their progress.

She has served on the BAC board for more than a decade now Deborah has been regularly attending four classes each week and works hard for the mission of the organization and the benfor more than two years to help with her varied health ailments. efits it provides to all ages in the community.

“I actually lost 45 pounds pretty quickly when I first started “I’m really thankful that we have the warm water pool,” Bundy coming,” she said. “I could hardly move from my arthritis. Now it said. “That was our first priority when the facility was built to help feels so good and I can really feel it when I miss a class. It’s a really serve as a blessing to our older community and our entire comgood program.” munity of swimmers year-round.”

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Healthy Lifestyles is published by the Ravalli Republic newspaper, a division of Lee Enterprises

Kathy Best, Editor • Perry Backus, Associate Editor Mark Henitzelman, Publisher • Jodi Lopez, Advertising Manager Dara Saltzman, Production & Design Lauren Ford, Kathy Kelleher & Jodi Lopez, Project Sales Healthy Lifestyles copyright 2017, Ravalli Republic.

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Ravalli Republic, Wednesday, January 25, 2017 - 3

well as all levels of aquatic fitness classes and open swim hours.

“I get so excited about it because it’s so therapeutic for so many,” Bundy said.

“The pool and the programs are absolutely fantastic.”

The Arthritis Foundation Aquatic Program is taught by certified instructors every Monday through Thursday from noon to 1 p.m. at the Bitterroot Aquatic Center.

Other water exercise classes are also offered: *Stretch and Strengthening is a moderate to high workout with interval training and Tabata routines. It is currently taught by a new high-energy instructor, Justen Zimmerman, every Monday through Friday from 1 to 2 p.m. *Aqua Flex and Flow focuses on balance, gait enhancement, flexibility and cardio wellness and is a low intensity class taught Monday through Thursday from 2 to 3 p.m. *Aqua Zumba is the Latin-inspired dance fitness party taught Mondays, Wednesdays and Fridays from 8:15 to 9 a.m.

Bundy also rotates with two other instructors in teaching a 7 a.m. aquatic aerobics class held Monday through Saturdays.

STACIE DUCE – Ravalli Republic

Aquatic exercise classes are offered at the Bitterroot Aquatic Center six days a week. On Mondays through Thursdays during the noon hour, classes are designed to help those suffering from arthritis.

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4 - Ravalli Republic, Wednesday, January 25, 2017

Healthy respect for finances taught at Hamilton High

By Stacie Duce For

the

Ravalli Republic

Hamilton High School has instituted new math requirements for graduation that includes seniors enrolling in a personal finance class.

“One of the school board’s education goals is Preparation for American Citizenship. Specifically, we are tasked with providing students will curriculum that develops recognition of their roles and responsibilities as active, ethical, and informed American citizens,” Hamilton High School Principal Dan Kimzey said. “Personal finance for all students directly helps us meet that goal.”

He said graduation and entering the adult world is a key time for youth to understand how financial decisions will affect their future.

“Credit card use, and loans in particular, can be helpful or harmful for their economic future,” Kimzey said. “Having a welldeveloped plan is vitally important.”

An officer at a local Hamilton bank said they only have 80 savings accounts opened for minors. He said only 18 checking accounts have been opened for minors to use a debit card in their name, which also requires a parent to be on the account.

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ers,” he said. “They’re not modeling that for their teenagers and so as a result, the number of kids with savings accounts is lower than it should be.”

He said savings accounts for kids succeed when they have something they’re saving for, like a car or college.

“For those planning to attend college, the cultural norm is for them to aspire towards scholarships and student loans rather than working and saving,” he said. “It’s an interesting trend and unfortunately, leaves kids more open to disappointment and choices made without understanding the long-term consequences.”

One of the primary goals of the personal finance class is to teach students about the real ramifications of debt.

“Students who graduate from HHS and enter the workplace or higher education are armed with knowledge and practical application of how debt can negatively impact their lives and how maintaining a responsible personal budget can help make their lives more productive and rewarding,” Kimzey said. “It’s another healthy choice we’re trying to foster.”

Ravalli Republic, Wednesday, January 25, 2017 - 5

Bitterroot roots: A healthy winter option

By SAMANTHA O’BYRNE

O’Hara Commons & Sustainability Center

Beets, carrots and onions are crops which are easy to grow in Western Montana. They are one of the healthiest fresh food options during winter months.

These vegetables are adaptable to many uses and they can be stored for many months, providing fresh food options.

January is a fine time to investigate the root crops in cold storage or your root cellar. The longevity of storage is based upon many factors: quality of crops upon harvest, variety grown, temperature and humidity in storage and time.

Even if you do not have root crops in storage, they are readily available at your local grocers this time of year. Contact your favorite farmer, ask if they have any root crops to sell.

As you are clearing out your root cellar it is also time to start planning the 2017 garden. Take inventory of your seed collection.

Retailers might not have seed racks on hand this early in the season but you can attend seed swaps, or contact seed libraries. If you cannot find locally the varieties in which you are interested, then hit the seed catalogs. If a garden is not in your plan, then arrange to reserve a C.S.A. (Community supported-agriculture) share with local farms.

In celebration National Seed Swap Day, The O’Hara Commons is planning a seed swap on Jan. 27th and 28th, from 10 a.m. until 1 p.m. For more information on seed swaps, seed libraries or to get a list of Bitterroot farms offering C.S.A. shares, contact: oharacommons@gmail.com.

Now enjoy some easy recipes for a few of the best performing root crops in the Bitterroot Valley.

Beets - Beets are one of the most overlooked vegetables. They are incredibly nutritious, moderately easy to grow and

store well through winter months. Direct seed beets in late April, provide even moisture and mulch to maintain a cooler temperature through the growing months.

Beets are varied in colors and shapes.

Golden beets are mild in flavor and a good variety to introduce to the dinner table.

Baked beets are an easy way to prepare.

Easy Baked Beets Preheat oven to 375, place beets on baking sheet and bake for one hour. Cool, remove skins and slice or chop. Delicious atop green salads or served as a side dish tossed with your favorite dressing.

Carrots - One of the most beloved of vegetables are carrots. Healthy eaten raw, gently cooking brings out their nutritional value. Carrots are a crop which can be seeded from early spring until midsummer. The greatest challenge growing carrots is that they will almost always require thinning several weeks after germination.

Rather like beets, with moderate water and a mulch to keep the soil cooler in summer months you will have a tremendous harvest that can store all winter long in the right conditions. Carrots are available in a multitude of colors which makes for a fun gardening experience with kids. Carrot pancakes are an easy way to feature this vegetable a main course.

Carrot Pancakes Preheat oven: 450 F Mix evenly: 1 ½ c grated carrot ½ c minced white onion ½ c bread crumbs Blend until smooth: 4 eggs Scant ¾ c milk ½ cup rye or whole wheat flour 1 t salt ½ t thyme, nutmeg, salt and pepper ¼ t ground cumin

Fold in vegetable mixture. Add 3 T chopped green onion.

In medium sized skillet, heat oil of choice, medium hot. Ladle mixture into skillet, ensure vegetables evenly distributed. Place skillet into preheated oven for 20 minutes. Turn pancakes. Lower temperature to 350 F and bake 10 minutes longer.

Add time if needed.

Serve immediately with sour cream and applesauce.

Onions - Onions are the mainstay of any kitchen. They add depth and flavor to many dishes. Onions are easy to grow in our climate. Either sow indoors from seed in late winter or find starts at your local nursery in spring. Onions do not like competition from weeds and with their shallow roots they need regular watering. Again, mulching your soil before the heat of summer sets in will greatly benefit onions.

There is great variability in the storage life of onions. Generally speaking, higher moisture content will make an onion sweeter and will greatly shorten the life in storage. Eat your sweet onions first. Quick pickled onions are delicious on salads, sandwiches, in potato salad or wherever!

Quick Pickled Red Onions 2 cups apple cider vinegar 1 cup water 3 tablespoons sugar 1 tablespoon kosher salt 2 pounds red onions, sliced as thin and evenly as possible Combine vinegar, water, sugar and salt in nonreactive bowl. Stir to dissolve. Add the onions and gently toss to combine.

Marinate about one hour. Ladle into sterilized jars, cover. This stores in the refrigerator for about three weeks

6 - Ravalli Republic, Wednesday, January 25, 2017

Amanda Walker: meditation key to joyful living

By STACIE DUCE Ravalli Republic

Photo Provided

Amanda Walker of Hamilton is no stranger to heartache and tragedy, but she said she found a path to overcome the tendency to live in fear “waiting for the other shoe to drop.”

Meditation has become one of her greatest tools for healthy living.

After 20 years of studying human development and Eastern studies, she has officially started a new business as a “joyful living coach” and regularly posts 30-minute podcasts entitled “Messy Masterpiece” to inspire and teach coping skills and inspirational messages.

“My goal is to inspire women who suffer from extreme stress, shame, and trauma and gently guide them to transform their life into a masterpiece,” she said. “No matter what your story is, you are worthy of love and belonging. As you practice courage and embrace your particular story, you will be rescued. From darkness you too can

receive eternal truth, that you are whole.”

Since October her podcasts have focused on topics such as transforming fear and anxiety, improving relationships, learning non-violent communication and finding inner peace through meditation.

“I started the podcast to take a leap of faith,” she said. “For me, it was a courage project really.

The topics are just a mash up of me – even on a bad day. I share what I’m struggling with, what is inspiring me and what I’m learning that is new.

“Through this journey, I’ve learned I’m not as broken as I thought. I’m just feeling broken,” she said. “I want to help give that gift to others, especially women who have things to work though.

Walker has several local clients and many longdistance clients across the United States that she works with through Skype and online.

“Having a podcast feels like I’m naked in a snowstorm,” she said. “I’m doing something very personal and vulnerable. But I’ve learned anything

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worth having, is hard work. And it’s important to strip down and then get passed through negative feelings and emotions.

That’s when you’re rewarded with thoughts and a vision that’s exhilarating and exciting to focus on.

Walker’s first two-hour webinar aired in November and introduced Christ-centered meditation and the basics steps to the effective practice of meditation.

“For me, meditation is foundational to the work I do with people,” she said. “I believe mediation is like a contemplative prayer, so it speaks to any faith tradition. Mediation is for many people and beliefs and is so foundational to spiritual development and human development.

“It’s about going inward and sitting in the stillness and the peace of connecting with the divine,” she said. “In that place we realize that everything’s okay, that we’re right on track, that we’re supported and that we’re enough … I call it our ‘remembering breath’ – remembering our divine potential.”

Walker says she mediates every day, even if only for five minutes.

“When you consistently let your thoughts drop away through mediation, you can exist in the stillness,” she said.

“So much suffering comes from the past and the future.

People spend so much time hoping or regretting or worrying, but being in the moment helps all that wash away.

“After I mediate, I see colors more distinctly,” she said. “I see my relationships more purely. I navigate life more clearly. It just seems like there’s more room. Life is not so cramped and contracted.”

Aside from spiritual awareness, Walker’s business also encourages creativity through mindful pursuits. On Feb. 3 and 4, she’ll be co-hosting a “Creativity Retreat” in the meeting room at the Bitterroot Public Library.

“Our Friday evening session is free and open to the public and our all-day Saturday session is for those who register,” she said.

Walker will teach a segment on “Present Moment Awareness.” Other presenters include Kris Bayer teaching creative process stories, Sarah Lloyd teaching an improv and performance segment, Douglas E. Taylor will teach the concept of using your whole creative brain and Jacqueline Locke will talk about the importance of laughter during the creative process.

“We’ll have lunch provided by D’lish Delivery: new food in Hamilton by Barb Stewart and Amy Gladwin,” Walker said. “It will be a great day.”

For more information on the creativity retreat, call Kris Bayer at (307)274-6850 or Amanda Walker at (406)381-8619.

Walker’s “Messy Masterpiece” podcasts can be found on ITunes as well as on her website www.amandawalkercoach. com.

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8 - Ravalli Republic, Wednesday, January 25, 2017

Top eye-healthy foods? Hint: not carrots BIG SKY EYE CARE For

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Ravalli Republic

A balanced diet is an important foundation to maintain good health, but many Americans don’t know what nutrients are best for their eyes, and that diet can affect your eye health and vision as you age. Dr. Beyer and Dr. Wilkins encourage Americans to visit their doctor of optometry annually to discuss proper nutrition and to ensure their eyes are functioning properly.

“It’s important for people to be proactive with their health—make good lifestyle choices now to help avoid problems later,” said the doctors at Big Sky Eye Care. “Stick to the building blocks for overall well-being: enjoy a nutrient-rich diet, stay active, and avoid harmful habits, such as smoking. All this can help people avoid sight-threatening disease and enjoy a lifetime of healthy vision.”

Drumroll—so what are the best foods for eye health? Forty-eight percent of Americans think of carrots as best, according to the American Optometric Association’s 2015 American Eye-Q® survey.

Contrary to what many heard throughout childhood, kale, collard greens and spinach are actually the most nutrient-rich foods for the eyes. The Dr’s at Big Sky Eye Care recommend these eye-healthy “power foods.”

Power foods: Green, leafy vegetables (such as spinach and kale) and eggs Eye-healthy nutrients: Lutein & Zeaxanthin Good for the eyes because: Many studies have shown that lutein and zeaxanthin reduce the risk of chronic eye diseases, including cataracts and age-related macular degeneration (AMD), the leading cause of severe vision loss in adults over age 50. These plant-based pigments also appear to lower the risk of developing type 2 diabetes, a leading cause of blindness. They are also protective antioxidants that work like internal sunglasses, absorbing damaging blue light that Americans are exposed to every day.

Power foods: Fruits and vegetables Eye-healthy nutrients: Vitamins A, C and polyphenols Good for the eyes because: The eye’s light-sensitive retina (thin layer of tissue at the back of the eye) requires adequate vitamin A for proper function. Vitamin C supports the health of ocular blood vessels. Scientific evidence suggests vitamin C lowers the risk of developing cataracts, and when taken in combination with other essential nutrients, can slow the progression of AMD and visual acuity loss.

Polyphenols are plant-derived substances that reduce inflammation, and are especially high in colorful fruits and vegetables.

Power foods: Nuts, fortified cereals and sweet potatoes Eye-healthy nutrients: Vitamin E Good for the eyes because: Vitamin E promotes the health of cell membranes and DNA repair and plays a significant role in the immune system. It has also been shown to slow the progression of AMD and visual acuity loss when combined with other essential nutrients.

Power foods: Salmon, tuna, and other cold-water fish Eye-healthy nutrients: Omega-3 fatty acids Good for the eyes because: Omega-3 fatty acids may reduce inflammation, enhance tear production and support the eye’s oily outer layer by increasing oil that flows from the meibomian glands.

Research has also shown omega-3 fatty acids can play a role in preventing or easing the discomfort of dry eye.

The body doesn’t make the nutrients listed above on its own, so they must be replenished daily. In addition to a healthy diet, an eye doctor can recommend specific vitamins or other supplements for balanced nutrition based on each patient’s individual dietary intake, risk factors and laboratory analysis.

Visiting a doctor of optometry annually for a comprehensive eye exam is one of the best investments in overall health and is an important, preventive way to preserve vision and maintain healthy eyes.

To make an appointment with Dr. Beyer or Dr. Wilkins at Big Sky Eye Care and to learn more about eye health and nutrition, visit www.bigskyeyecare.com

Ravalli Republic, Wednesday, January 25, 2017 - 9

Stay active and avoid falling this winter

By TRAVIS Williams Marcus Daly Rehabilitation Center

As we continue through another cold Montana winter, it is important to maintain our health and stay injury free.

Falls are one of the biggest public health epidemics of this decade. More than 30 percent of people aged 65 years and older and more than 50 percent of people aged 80 years and older will fall every year.

Falls are the leading cause of head injuries and fractures in older adults. Severe consequences of falls can also include loss of confidence, loss of independence and even death.

The economic costs of falls are significant. Therefore, healthcare costs can be reduced if falls are reduced.

Falling is not an inevitable part of aging. The majority of falls occur because of multiple interacting factors including leg muscle weakness and impaired balance. Strength, flexibility, balance and reaction time are easily modifiable risk factors for falls. People, of all ages, can improve their strength and balance to achieve stability and reduce falls.

Through practical lifestyle adjustments, evidence-based programs, and community partnerships, the number of falls among seniors can be reduced substantially.

The National Council on Aging (NCOA) presents six steps to prevent falls.

First, find a good balance and exercise program. Continue to build your balance, strength and flexibility through programs in the community or working with your physical therapist.

Second, talk to your health care provider about your history of falls or your apprehension about exercise. Ask them to assess your risk of falling so they can refer you to get help. Third, regularly review your medications with your doctor or pharmacist.

Polypharmacy and medication side effects are significant problems in the aging population and may increase your risk of falling.

Fourth, get your vision and hearing checked annually and update your eye glasses. Your balance relies on the delicate interaction of your vision, your ears and your joints to provide feedback to where your body is in space.

Fifth, keep your home safe. Remove any hazards such as throw rugs and clutter to avoid tripping in your home. Increase the lighting; make stairs safe with railings and install grab bars where needed.

Sixth, talk to your family members to get their support to take

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these simple steps to stay safe.

The first step to preventing falls is finding a good balance and exercise program. The NCOA supports the implementation of evidence-based falls prevention programs.

So what is an evidence-based fall prevention program?

They are programs developed and tested rigorously through many trials and have statistically significant results. They target a specific population; have measurable goals and a structured time frame. These programs include The Otago Exercise Program, Stepping On and Tai Chi among many others.

The Otago Exercise Program was developed in New Zealand and adopted by the CDC. It is an individual program of muscle strengthening and balance exercises prescribed by a physical therapist.

It is designed to target older adults (aged 80-plus) living at home who have fallen in the last year or have muscle weakness and balance difficulties due to multiple factors. The physical therapist will individualize the program and transition the client to doing it independently in their home. Engaging in this program over a long duration of 52 weeks has been proven to reduce falls by 35 percent.

Stepping On is a program that empowers older adults to carry out health behaviors that reduce the risk of falls, improve selfmanagement, and increase quality of life. It is a community-based workshop offered once a week for seven weeks. It is targeted to older adults living in the community who are at risk of falling, have a fear of falling, or have had a fall in the last year. It includes education to help improve self-confidence and self-efficacy.

Participants develop the knowledge and skills to prevent falls in a community setting. Accomplishing this program has been proven to have a 31 percent reduction in falls.

These are just a couple examples of evidence-based fall prevention programs offered at MDMH Rehabilitation Services w/ certified instructors Travis Williams DPT and Melissa Frank PTA. It is never too late; ask your doctor or physical therapist about these programs.

Many physical therapy clinics now offer formal balance and fall prevention programs. Preventing falls helps prevent serious injuries and reduce health care costs. Start now and stay safe this winter by staying active, preventing injury and avoid falling.

For additional information, questions and or comments, please contact Travis Williams DPT, Marcus Daly Rehabilitation Center at Marcus Daly Memorial Hospital, 1200 Westwood Drive, Hamilton MT 59840. Working together to build a healthier community.

Ravalli Republic, Wednesday, January 25, 2017 - 11

Increase your physical activity with a pedometer

By Katelyn Andersen MSU/Ravalli County Extension Agent

It’s a small little gadget, usually about the size of a domino or slim watch. It weighs next to nothing and provides the ability to increase physical activity. If you’re thinking of a pedometer, you’ve already been introduced to the motivational exercise tool. A pedometer is an inexpensive device that attaches to your clothing and counts how many steps you take in a day. It can be used to increase motivation to exercise or help us know accurately how much we move.

According to several sources, better mental and physical health is just 10,000 steps away. The recommended 10,000 steps is approximately five miles. The length of each person’s stride will increase or decrease the amount of steps taken to reach the five mile mark.

Many people overestimate the amount of activity they get during the day. Inactive people may log only 2,000 steps and moderately active people log around 6,000 steps.

Exercise is an important part of a healthy lifestyle. Many of us are probably thinking we get the recommended 21 minutes a day of physical activity. Is it just perception or reality? A pedometer can be added to the daily routine to enable us to really see if we are moving enough.

Why a pedometer?

One reason pedometers help motivate is that they give immediate feedback. It literally counts every step taken and the screen keeps ticking along all day. I found a lot of motivation to walk around the block if my pedometer read only 1,500 steps at the lunch hour. By the end of the day, I can see if I should get up to change the channel or just use the remote. The pedometer allows me to see what I’ve done physically without setting aside time for the gym.

In recent years, the pedometer has become more popular with the creation of a wireless fitness tracker that connects to a smartphone. There are several brands on the market, such FitBit, Garmin, Gearbest, Toprime and more. These help people know not only the amount of steps they take but they can record when you take them, how fast you were walking or running, and give you reminders to move. Plus, some even monitor your heart rate, sleep and sync to your scale.

How do they work?

Traditional pedometers are primarily electronic with an internal spring-suspended lever arm that moves up and down with normal walking movements. Each time a step is taken, the electrical circuit closes by the impact of the foot hitting the ground. The impact allows a “step” to be recorded by the pedometer. For the fitness trackers, it’s much more complicated but still accurate.

Purchasing the device.

A pedometer is relatively cheap; they can run as low as $10 or around $100 or more for the newer fitness trackers. Pedometers can be found in most sporting goods stores or online but accuracy is the key component. In the first few days of wearing the pedometer, check the accuracy by walking 100 steps. If you plan to invest more money in the pedometer, there are more expensive models that calculate distance, time spent moving and calories burned.

Get moving.

Start your walking routine slowly. Build up your distance and speed over time. Visit a local trail to change your scenery. If you need ideas of possible walking routes, pick up a Hamilton Walking Map from the MSU Extension Office in Hamilton.

Adding a pedometer to your exercise regimen is bound to provide the user with positive benefits. It will either increase your physical activity (by adding more steps overall) or help you learn that you need to move more.

Katelyn Andersen, M.S., is an Associate Professor for Montana State University. She serves as the 4-H/Youth Development and Family and Consumer Sciences Extension Agent for Ravalli County.

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