Live well, october 2, 2016 by Cowles Publishing

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physically, mentally, spiritually

LiveWell

Issue 10 Fall 2016

SURVIVING

BREAST CANCER FURRY FRIENDS Why pets can make life better

ART AS THERAPY Creating wellness through self-expression

spokesman.com/health

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TABLE OF CONTENTS

MAJOR MAKEOVER KEEP FROM FALLING EXPRESS YOURSELF Spokane homeowner replaces grass with native foliage

Fitness experts offer tips on better balance

Creating art can offer emotional boosts

AMAZING ANIMALS

Area groups are connecting us to critters

MENDING MINDS, HEARTS

BACK TO BASICS

19 32

SPECIAL EDITION: BREAST CANCER

STAYING ACTIVE

OPEN WIDE

Veterans find relief by making music, art

Coloring books aren’t just for kids anymore

SEEKING SOLUTIONS Parents have resources for eating disorders

EXPANDING HORIZONS

REBUILDING YOUR BODY

BEYOND PINK

SEARCHING FOR SOLUTIONS

Non-profit encourages travel, service for cancer survivors

Cancer treatments lead some to push harder

Blinged bras raise awareness, funds

Why some cancer patients like searching for other resources

Why the need for social interactions is vital

Dental tips and trends everyone should know

For more health information, read LiveWell each Tuesday in The Spokesman-Review or visit www.spokesman.com/health

Connect with us!

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Contributors ANGIE DIERDORFF Angie Dierdorff is a Spokane writer and environmental justice advocate living and gardening with a chaotic bunch of boys and animals.

NICOLE SKINNER Nicole Skinner is passionate about health, wellness, and good food. She spends free time in the garden, on the yoga mat or whipping up something tasty in the kitchen for her family.

SHALLAN KNOWLES ERIKA PRINS SIMONDS Erika Prins Simonds lives and writes in downtown Spokane. She stays healthy by running, playing Ultimate Frisbee and eating her vegetables. Find more of her writing at erikaprins.com.

Shallan Knowles is a web designer, photographer, yoga instructor and owner of GlutenFreeSpoakne. com, which covers gluten-free dining options around the Inland Northwest.

STACI LEHMAN Staci Lehman is a local freelance writer and public outreach professional. Read more of her work at www.StaciLehman.com.

JEAN ARTHUR Jean Arthur writes from Bozeman, Mont., where her latest book on hiking and culturally significant areas in Northwest Montana, “Top Trails: Glacier National Park,” was published by Wilderness Press.

MARIESA STOKES Living the dream and loving the view, Mariesa Stokes is a Spokane transplant, health and wellness writer and obsessive beagle mom. Explore more of her work at mariesastokes.com.

S. MICHAL BENNETT S. Michal Bennett is a freelance writer, editor, poet and blogger. She and her husband live in Coeur d’Alene, where she often succumbs to the allure of the outdoors, local living, and fresh, delicious food and drink adventures. Learn more at www.shortandtasty.blogspot.com.

TRICIA JO WEBSTER Tricia Jo Webster loves writing about healthy foods, whether she likes them or not.

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COURTNEY DUNHAM Courtney Dunham is a screenwriter and co-founder of Garage Girls Productions. She believes living well includes time with her people, dogs, and traveling. She enjoys watching movies and football, and walking at the ocean.

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Furry Friends By Jean Arthur |LiveWell Correspondent

Pets can help reduce stress, anxiety and depression, ease loneliness, encourage exercise and playfulness, and even improve cardiovascular health, say experts. Caring for a pet can also help kids learn responsibility, and valuable companionship for older adults. At the Lewis and Clark Youth Home in Helena, Mont., an intensive-level therapeutic group home care to co-ed youth ages 7-14, pets have played a role for five years via an equine therapy and therapeutic animal interaction program which assists in building skills to manage symptoms caused by trauma and other mental health issues. The horses, says Shari Morin-Degel, are integrated into every aspect of life at the home, from equineassisted

therapy, to recreation time with the animals. Children also help with the care and upkeep of the horses. Morin-Degel, a Licensed Clinical Professional Counselor, and Clinical Director of Youth Dynamics in Helena knows that animals can teach kids to manage anxiety, fear and anger. Since May 2011, Youth Dynamics has used horses as equine therapy. MorinDegel notes that horses can sense children’s anxiety, fear or anger, and the horses react to those emotions. “During one therapy session the youth was able to admit she was angry at her mother for choosing alcohol over her,” said MorinDegel. “The youth talked to the horse as if she was her mother. She started out talking and escalated to screaming at her and ended in a heap on the ground. The horse came near her and nuzzled her head. The youth reported feeling so loved and safe even though she expressed all that anger. She realized she wasn’t to blame for her mother’s choices, and it was OK to be angry with her mother for rejecting her and letting her down.” The equine was one of 10 horses who, says MorinDegel “make kids feel loved and accepted. They bring out empathy and kindness. They help the youth feel calm and focused. They (the horses) are an incentive to want to do well.” For the first couple of years equine therapy was only available to the youth who lived in the therapeutic group home at

the

Why pets can make life better facility. More recently the program has expanded to include youth from other nearby Youth Dynamic group homes. About 50 kids participate during the summer and about 15 throughout the school year. In summer, most of the Youth Dynamic children interact daily with horses owned by staff and volunteers who pay the equines’ expenses. Horses are used to help the kids learn selfcontrol and learn empathy. “The most common diagnoses the youth have are PTSD, depression, anxiety and Oppositional Defiant Disorder,” said MorinDegel. “The horses teach the kids how to find assertiveness and set boundaries appropriately without reverting to using manipulation or aggression. The horses provide comfort when a child feels accepted and loved by them,” she says. She said the children report feeling more calm and relaxed when they’ve been with

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the horses, and the horses provide opportunities for the youth to gain confidence in themselves. “They feel concern and want to take care of them, even when it’s over 90 degrees outside. The horses show the youth when their energy levels are too high and they are not being sensitive enough,” Morin-Degel said. Most importantly, “The horses help the kids talk.” Pets, whether 1 pound or 1,000 pounds, can offer uncomplicated love, according to the Depression Research and Clinic Program at UCLA, which finds that pets offer an unconditional love that can be very helpful to people with depression. Pets can help with depression through companionship and by getting people off the couch or bed. Studies find that physical contact with others helps with depression and petting a cat or dog can be soothing and lower heart rates. At Spokane’s Airway Heights Corrections Center, the Pawsitive Dogs program partners with Spokanimal in pairing pups with adult prisoners. Most of the dogs arrive from “high-kill facilities in other states,” said Carol Byrnes, Certified Professional Dog Trainer, Knowledge Assessed, at Diamonds in the Ruff, which partners with the corrections center to train prisoners to train dogs. Byrnes says that the Pawsitive Dog prison program turns offenders into handlers to help shelter dogs from SpokAnimal CARE become more adoptable. The 8-10 week session, under the guidance of Diamonds in the Ruff trainers Kim Imel, Certified Professional Dog Trainer, Knowledge Assessed; Stacy Hebert; and Byrnes, uses force-free positive methods. “The primary reason for the program is to make dogs more adoptable,” said Byrnes. “The bigger picture is the amazing social and mental connection the prisoners have after they work with dogs as well as and looking at their future of how they will work with humans in their lives, families and jobs.”

According to the American Society for the Prevention of Cruelty to Animals, “Approximately 7.6 million companion animals enter animal shelters nationwide every year. Of those, approximately 3.9 million are dogs and 3.4 million are cats. Each year, approximately 2.7 million animals are euthanized (1.2 million dogs and 1.4 million cats).” There are more than 42.5 million U.S. households in the country with one or more dogs, and about 73 million dogs in the U.S. Currently in the 16th session at the prison, the Pawsitive Dogs program brings 6-8 young dogs, usually between 4-months and 4-years old, to live 24-7 with the prisoners. Each dog has a crate and bed in the handler’s cell, and there are two men per cell. Dogs and prisoners can also walk in the exercise yard. Byrnes said participating prisoners must meet several standards to participate, including not having any history of violence toward children or animals. They also must stay infraction-free while in the Pawsitive Dog prison program; and most do. “Most of the men are very dedicated to the dogs,” she added. “The instant the dog goes into prison, we document its story on Facebook. We have people start applying for trained dogs at Spokanimal. By time the dog is ready for a home, it’s rare that there’s not a family waiting. Most are adopted before they leave the program.” She sees significant changes in the dogs as well as the inmates. “The program helps them grow as people, and helps their ability to communicate with each other.” Byrnes says. “They become a village taking care of dogs. Guys come in, quite a few lived in a prison for a while where you have to be tough. They are hardened. They get a dog and their edges soften, and pretty soon these tough criminals are talking in high-pitched tones, silly talk and hugging the dog. The dogs bring out their humanity.”

Inmates at Airway Heights Corrections Center participate in a useful program that trains dogs for adoption. Photos courtesy Carol Byrnes, CPDT-KA

Animal training programs at all Washington prisons All Washington prisons operate some kind of animal training or adoption program, according to the Washington Department of Corrections. These animal-focused programs connect offenders with pets, a cornerstone of the Department’s Sustainability in Prisons Project. The programsbenefitlocalcommunities, teach offenders responsibility and provide an incentive to maintain positive behavior while incarcerated. Six prisons in the state have dog adoption and training programs. Prison officials can’t spend any taxpayer dollars on letting dogs behind bars, so right now the Airway Heights program is funded solely by donations from SpokAnimal.

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A Pollinator’s Paradise

Photo By Shallan Knowles

Some homeowners transforming grass into gardens By Angie Dierdorff | LiveWell Correspondent

Tom Crisp transformed most of the lawn in front of his mid-century rancher in Spokane’s North Hill into a haven for his honeybees in 2012. The bees certainly came, but he found other benefits, including significantly less water use. Crisp’s utility bill from the City of Spokane for July 2 lists a water consumption charge of $1.76. With the $5 Wastewater Conservation Credit he receives for his low usage, he actually has a total credit of $3.24 for the billing cycle - among the lowest 2.45 percent of Spokane residential consumers. Essentially, he gets paid to feed the many varieties of native pollinators, hummingbirds and butterflies happily inhabiting the new landscape. Before the transformation, he spent as much as $200 per month on summer watering. But with quick-draining sandy soil under the shallow layer of sod, his grass was never quite lush and green in spite of the expense. Add to that buying gasoline for a mower and the cost of fertilizer, and it became clear to Crisp that he wasn’t getting a real return on his investment of money and time. When Crisp was finally ready to end his war on dandelions and brown patches and move to plants easy on water, he knew he would rely on Beth Mort, his life-long friend and local gardening guru, for tips on the planning and implementation. As the owner of Spokane’s Zinnia Designs (zinniapermaculturedesign. com), Mort is a promoter of permaculture principles and specializes in consulting with clients and designing spaces that focus on building resilience from the ground up, literally. Permaculture is a design method that mimics efficient natural patterns and helps us produce yields of food, fuel, and fiber. “Healthy soil is the foundation to a dynamic landscape,” said Mort. Since Crisp enjoys travel and has a demanding job as a local

physician, he wanted a low-maintenance system, so he started the process by giving the soil the nutrients it needs to take care of itself, without adding fertilizers or more water than absolutely necessary. The first step in creating a self-sustaining space for Crisp was to build up from what was already there. Rather than simply removing the sod, Mort advised that he use certain nutrients in the grass as a foundational layer. After soaking the lawn until spongy-wet, he overlapped cardboard from a recycling center over every inch of planting space. Crisp then dug trenches at the margins and lot lines, tucking the cardboard in before filling the trenches to minimize grass migration from neighboring yards. Next came the composted horse manure from a friend’s farm – a couple of truckloads. The cardboard was layered with 6-8 inches of this rich fertilizer, followed with 4 bales of good weed-free straw, for a total depth averaging 12 inches. Crisp marked the location of sprinkler heads in his automatic system with lengths of rebar before starting the project, intending to eventually convert to a drip system. However, he soon noticed that the deep sheet-mulching method he used retained moisture so well that irrigation wasn’t needed, and hasn’t used the sprinklers since. The pieces of rebar quickly became convenient perches for visiting birds, which end up depositing seeds from area gardens in their droppings. Among the thriving bee balm, purple coneflower, goldenrod, phlox, Russian sage, lavender, Maltese cross, hyssop, penstemon, salvia, sea buckthorn, moonbeam coreopsis, sedums and other stunning succulents, are sunflowers and snapdragons that Crisp never planted – they came with visitors to his little piece of wildlife paradise. Crisp minimized the start-up costs for his urban oasis by buying plants on clearance sale from nurseries – he paid $1 each for many lavender plants. He also took advantage of friends willing to divide and share

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Photo By Shallan Knowles

their perennials in the late summer and fall. One of the reasons Mort started Zinnia Designs is because she believes we should yield something from the time and materials we put into gardening. “Everyone can produce something from their space – whether that is food for birds, bees, humans, or even dyes for yarn – it doesn’t have to be limited to vegetables.” Mort also advises her clients to be mindful of what works for our climate. “We live in an area with a dry season, so being conservative with our water use just makes sense,” she said. Crisp often sees people slow down as they drive past his house, calling out compliments and words of thanks for creating the gorgeous display. He has discovered notes on his front door asking for plant starts and honey from his well-fed hive. This urban oasis, while a bit of work up front, has paid for itself many times over in utility bill savings, honey, personal pleasure, and, perhaps most-importantly, beauty and inspiration for the entire neighborhood.

If you have ever contemplated going against the American grain and removing part or all of your front lawn and replacing everything with native grasses and perennial plants, you might worry about what the neighbors might think. But more people are becoming interested in urban landscapes that are alive and interactive rather than static and sterile. Tips from Zinnia Designs for permaculture: • You don’t have to overhaul the entire yard right away – start with a corner or strip • Healthy soil is the foundation, then amend with compost and composted manure • Start with sheet mulching and organic matter to retain moisture • Design your space according to your mobility level • Never underestimate the power of beauty – it is OK to like what you like in your plot of land!

Tom Crisp has enjoyed the results of taking out his lawn and planting native grasses and other plants to attract bees. Photo By Angie Dierdorff

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KEEPINGBALANCE Extra effort taking place to help reduce fall risks By Erika Prins Simonds | LiveWell Correspondent

As a young mother and registered nurse, Mary Ann Wilson, who had never been particularly fit, began taking an aerobics class in Spokane. This was the “Jane Fonda Workout” era, when everyone was “bouncing off the walls,” as Wilson puts it. It was a total game changer for her: dancing to a beat, exercise suddenly felt like a mini-vacation instead of a chore. “For one hour every day, I just forgot about everything else I had to do. Kids were taken care of and I just took care of my body. It was fun because we did it to music,” she said. Aerobics soon became more than a break from the daily grind—she became an instructor and eventually began developing her own programs. But she wasn’t satisfied teaching the classes she loved so much. “I just kept realizing there were so many people who couldn’t do the original kind of exercise that I was doing,” she said. As a nurse specializing in rehabilitation and geriatric care, Wilson instead applied the aerobics fad’s energy to classes for seniors and people with limited mobility. In consultation with doctors and physical therapists, she devised a program centered around bodily

awareness and incremental strength-building, launching the public television show “Sit and Be Fit” in 1985. The half-hour program focuses on seated workouts—set to music, of course. The show remains a staple for PBS broadcasting, including local stations in Spokane and North Idaho, and the “Sit and Be Fit” website offers a host of resources for seniors to maintain balance, strength and agility, and to prevent falls. For seniors, preventing falls is the name of the game for staying active and mobile. A simple stumble can turn into a devastating fall resulting in cascading health problems, but daily exercises can improve bodily awareness, posture, strength and balance—and help with recovery in the case of a fall. “Our reaction time as we age slows down so were not as quick to correct ourselves if we start falling,” says Wilson. “It really gets to be an expensive—not just expensive in money but also expensive in just their general well-being and losing independence.” One in five falls by people over 65 years old result in a more serious injury, like a broken bone or head injury, and the first fall is often indicative of more to

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When asked to describe a simple workout for fall prevention, Mary Ann Wilson starts at the beginning: getting out of bed. “When you get out of bed in the morning, you don’t want to just jump out of bed,” she said. “Orient yourself back to the room. Look right, look left, take a deep breath. If you feet are flat on the floor, just wiggle your toes.” Bend from the hip, push down on your heels and push your body up from there. Once standing, orient yourself again, she says, and make sure your head and shoulders are over your center of gravity rather than hunched forward. Another exercise simply consists of shifting one’s balance from hip to hip while seated, which mimics the motion needed to get up and down from a chair or the toilet. A third employs the same balancing act, but standing on one’s feet. Here, the practitioner transitions over time from simply shifting balance to lifting the knee up and balancing on one leg. “You don’t just rush into it—you want to feel it. You want to feel that you are in control of that leg, your feet, your whole body,” Wilson said. “I think awareness is the biggest thing especially as we age. We all get out of touch with our bodies, but particularly when we’ve lived 70, 80, 90 years, you don’t think about that. We don’t think about our bodies, we just go.”

For more information: Fit and Fall Proof: panhandlehealthdistrict.org Sit and Be Fit: sitandbefit.org Spokane Regional Health District & Fall Free Coalition: srhd.org

The PBS program "Sit and Be Fit" still is popular with viewers. Mary Ann Wilson has been a long advocate of encouraging all ages to keep physically active. Photos courtesy Mary Ann Wilson

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come. As local and national health experts become increasingly aware of the risks associated with falls for seniors, more programs like “Sit and Be Fit” have become available, including free and low-cost programs at local community centers, medical facilities and retirement communities. Seniors can take fall prevention classes called Fit and Fall Proof through the Panhandle Health District in North Idaho. The free classes, run by volunteers, include exercises to improve strength, flexibility, mobility and balance specifically aimed at reducing falls—but the benefits far exceed fall prevention: According to the Health District, nearly 70 percent of participants experienced improved physical functions like daily living and walking, and even more reported increased energy and mental health. The Spokane Regional Health District leads the Fall Free Coalition, a network of resources for helping seniors prevent falls. Using the Fall Free Coalition’s resources, seniors can find community centers in Spokane that offer exercise classes for seniors free or at low cost, plus free medication reviews, independent living assessments and more. The coalition supports local fitness classes including Stay Active and Independent for Life (SAIL) and Balance Enhancement Training by training instructors. SAIL, developed by one of Wilson’s former colleagues, employs a similar energetic, music-based approach to exercise and incorporates chairs into the workout. W B LE NOILA A AV

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Creating wellness through selfexpression

as Therapy By Mariesa Stokes | LiveWell Correspondent

Many people find mental and emotional value in creating art, including mixed media pieces (Julia Hayes photo), landscape painting (Linda Wilson photo), and art journals (Mariesa Stokes photo)

We’ve all seen the recent explosion of ‘grown-up’ coloring books on store shelves, magazine racks and at checkout stands. (And on Page 16) They promise calmness, stress relief even meditation. But can coloring really soothe the heart and mind? Turns out art therapy has countless benefits, and the medium goes way beyond the crayon box. Art has provided a means of communication and self-expression for the entire span of human society. Today, art therapy is used in hospitals and clinics, schools, nursing homes, correctional facilities, veterans’ programs and more. Many others who benefit from art therapy do it on their own, at home, with no special tools or skills. Experts say art therapy can help children, teens and adults learn to better cope, sleep more soundly, sort through thoughts and feelings and more benefits. It provides an escape from both the outside world and an overactive mind. The act of creating art can spark a sense of calm, clarity and catharsis. “When we’re in the creative space it’s a different space than when we’re in our heads trying to figure something out,” says Lila Deilke, licensed mental health counselor and expressive arts therapist. “Doing anything creative is soothing to us.” Spending time actively creating at different times of day can bring different results. To feel centered, start the day with a sketchpad or paintbrush. Deilke says morning is a good time to do something to feel grounded – so you don’t jump on your to-do list and immediately start in with the day’s fears and worries. If you lay awake at night worrying or replaying the day, try doing something creative in the evening. “Doing art at the end of the day helps

people process what they went through during the day,” says Deilke. “While trying to go to sleep, the racing mind will be a calmer place.” For anyone who struggles with anxiety, creativity is a great way to re-center and calm racing thoughts. Pencils and crayons changed 16-year old Jacob Brady’s life and his outlook on the world. Jacob was diagnosed with high-functioning autism when he was in second grade. He screamed, banged his head and had frequent meltdowns when things didn’t go his way. Jacob’s mom Debbie says he didn’t know how to interact or have a back-and-forth conversation. Over the years therapists and teachers helped him learn what upsets him, and Debbie taught him how to use crayons, pencils and music to calm himself down before things got out of control. “He needs a safe place to go when he gets overwhelmed or overstimulated,” she says. “He has to have his space to work on coloring or drawing or music to help him get through it. He needs cooling time each day. He can only handle so much interaction.” Today, Jacob’s once-daily meltdowns are infrequent. His alone time helps him better cope and he can talk about what’s going on. When he feels himself getting upset he steps away to art, music or solitary computer time. “I’m just isolated and I can think by myself for a little bit,” Jacob says. ”It calms everything down.” Deilke said so much of stress is physical, and art can quickly reduce the tension. “When racing thoughts, worry and fear escalate, the fight or flight response gives a shot of adrenaline into the system,” she said. “When anxiety builds, if we’re able to calm down the body response, it brings the heart rate, blood pressure, racing fears and worries

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down. When they can get the mind out of that place and into a calmer place, there’s a real physical feeling of peace.” Amelia McCrae regularly calms herself by creating art journals, smashbooks and scrapbooks. She writes and draws in her books, prints photos and saves mementos to add. Amelia struggles with anxiety and depression and says being creative helps alleviate her symptoms, relaxing both her mind and body and giving her a sense of wellbeing. Deilke describes doing something creative as having an expansive quality. “You feel like this has meaning and purpose. There’s a sense of being proud of myself… ‘I made this, I created this.’” Amelia incorporates quotes, writes about her feelings and what she’s doing, she describes how the moon looks and even what flowers are blooming. She’ll get anything out of her mind and onto the paper, but she does have one rule. “I never write negative things in my journal because if I go back and read things later, I don’t want to focus on the negative. I can process those emotions in other ways and when I go back to re-read my journal it helps me have a more positive outlook about things I am experiencing in the present.” Amelia uses ink stamps, stencils, postcards, paints, washi tape, cards and clippings in her creations. The child of the 1980s says some of her favorite tools are stickers and pens with ink that smells fun or fruity. “Anything that feels youthful… that makes me feel like a kid again.” Mary Wisdom finds the creative process soothing and calming. Several times a week the NICU nurse spends hours sewing and creating mixed media – art journaling, making handmade cards and small pieces of memory quilts. When she journals, Wisdom starts with an inexpensive sketch book and markers and collects things to use on her pages – labels, tags, office supplies, pieces of birthday cards, travel logs and more. Her creations tend to be affirmations, reminders of important things in her life or questions that help her explore inside

for answers. “I might have quotes from a video or magazine, scripture, poetry… I write down what I want to remember. It can be simple.” Sometimes she’ll focus on things she likes – colors, patterns, combinations or a theme like shopping. But she tackles informative topics and serious subjects, too. She says art journaling gives her hope in the face of the heartache we see in headlines every day. “We’re bombarded by thoughts. We have so much to worry about. We know about every earthquake, every disaster. Our grandparents didn’t know about things like famine in Africa. They didn’t have to take that on as we do.” Deilke says the constant barrage of tragedy and natural disasters in the news, and recently frequent acts of terror, can be too much to take in. “It’s all fear based. Terrorist this and terror that – it’s designed to induce fear,” she says. “It’s helpful to be able to process that through journaling or pictures or whatever helps to get some of that out so it’s not fear on top of fear on top of fear until we’re incapacitated. Getting it out through journaling keeps it from becoming overwhelming.” “Most people need a creative outlet. Art journaling is one way of expression that has become popular,” says Wisdom. “Start with something and then add to it. Look at magazines and books, talk to people who do it… You can make art from a lot of things. Find something that makes you smile… that thing that makes you feel like a kid again.” Deilke believes most people already know what they love to do creatively – but it does take some courage to do it. She encourages her clients to figure out what form of creativity works for them and go for it. “It’s not about making something pretty or knowing how to do this, it’s an expression of what’s inside.”

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How is

Art Your Therapy?

Inland Northwest residents share suggestions

By Mariesa Stokes | Live Well Correspondent

SARA CONYBEER

Sara Conybeer works on a fiber painting Courtesy Sara Conybeer

“Art is my therapy for getting through my divorce as well as the stress of having kids and going to school full time! Creating art is an outlet for me. I thrive off both the process and the end product. I work with many materials but paint and fiber are my favourites. I started knitting about 7 years ago… it led to dyeing which led to spinning my own yarn, which then led to dyeing and carding the fiber itself. I need art in my life. It makes me a better person.”

JESS ASIEN

Jess Asien finds peace in photography Photo by Ginger Blue

KELLY MORROW

A page from a quiet book by Kelly Morrow Photo courtesy Kelly Morrow

“Creating things makes me happy. I can lose myself and not dwell on things that pull me down. I’ve been doing creative things for decades; sewing, stamping cards, scrapbooking, gardening, knitting, etc. I get into a calm, satisfied place. It provides an outlet for stress, a forum for creativity and a way to give back to my community [donating quilts]. I try to dedicate one day a month to quilting during the school year. During the summer, I shoot for once a week. Find something you’re passionate about and make and take the time to do it regularly. You’re worth it!”

KARYNA HAMILTON

Karyna Hamilton calms anxiety by knitting Photo by Karyna Hamilton

FLETCHER STEVENS

Pottery by Fletcher Stevens Courtesy Fletcher Stevens

“I was working a job that was neither rewarding nor had a future. There was always a desire in me to make something structural. So I signed up for a wheel throwing pottery class. It was frustrating at first, but it sparked my creativity. I have been taking a class for at least nine and a half years. I have helped push it to become a Wednesday Night Clay Club, so it only takes breaks for holidays. Am I addicted to creativity and learning? Probably, yes. I am a strong believer that activities and learning are what keep you going.”

“When I was young I found drawing and crafts of any kind to be a great escape from my troubles. As I got older I realized that bringing a camera with me to social situations provided an excellent diversion from my social anxiety. I take comfort in being able to create something from nothing and often play with clay or kinetic sand when I’m watching TV at night. I definitely believe that art has a healing effect that is both mental and physical. It can be both soothing in its process and energizing in the way that it motivates and inspires action.”

“I cast this blanket on shortly after taking my dad to the emergency room a couple, short months ago. I anxiously knit in the car with him, driving to my uncle’s funeral a few weeks later. Again, I found myself hypnotized in the pattern two short weeks after that, driving to his appointment at cancer care in Seattle. I ran out of yarn, and had to order more, feeling it wasn’t done. And I sat in his hospital room watching him leave this world for more than a day, able to do nothing, but keep my fingers moving.”

LINDA WILSON

Hitchcock Blonde by Linda Wilson Courtesy Linda Wilson

“My mother has so many issues and demands. It really has cut into painting time but I try to get a little in every weekend. It doesn’t resemble anything I do during the workday at all. It just kind of restores my resources. It recharges me. It takes me back to all my years when I lived by myself. Me time is so fleeting now, which makes it even more valuable. Before I could spend the whole weekend painting, and often did. But now it’s limited time and that’s very precious. It’s all about trying to feel better about everything. Since I don’t have a partner or pets anymore, my life is very devoid of things I’m used to having. Art is how I fill in the blanks.”

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Art proves therapeutic for veterans with PTSD By Mariesa Stokes | LiveWell Correspondent

Art therapy has been helping veterans heal on the homefront since the end of World War II. According to the American Art Therapy Association, it was first offered at a Veteran’s Administration Hospital in 1945, and by 1980 had spread nationwide. Today, for those suffering from PostTraumatic Stress Disorder, art is a powerful tool for mind, body and spirit. Lila Deilke, an expressive art therapist and licensed mental health counselor in Spokane, says a lot of veterans suffer with overwhelming feelings that come from combat, Military Sexual Trauma and other painful events. “Many vets are triggered all the time… Some push the trauma down and try to keep it away for many, many years,” said Deilke. The process of creating can help uncover deeply-buried emotions and provide an outlet to share painful experiences when they can’t speak the words. It can boost self-esteem, lessen feelings of isolation and reduce stress and anxiety. “It accesses a different part of the brain than we use for analytical solutions,” Deilke said. “It brings a sense of peace and connection to ourselves.”

Helping Heroes Heal

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Some local vets are getting creative – literally – as they fight the symptoms of PTSD. Whether through crafting, creative writing or music, art therapy provides a sense of purpose, elicits hope and facilitates healing. For Rodney Santos, “Suicide is Painless” – the theme song from M*A*S*H – has been the soundtrack of his life. Long before he left for Vietnam, he lost his mother to suicide and spent time in foster care. He was plucked from the battlefield to see his dying father. While home, alone, he saw “M*A*S*H“ in the theater. When he went back to war and long afterwards, the song continued to spin in his head. “When I say it’s been in my head, it’s been on my mind since 1970,” said Santos. Santos later took singing and acting classes, and the song continued to play. “If you had to sing a song, it was that song. If you had to act out, the scene was from ‘M*A*S*H.’ Everything I did was ‘Suicide is Painless.’ I have the sheet music, I have the movie, a book, it’s everything that I’ve been carrying with me. It became my whole thing.” Recently Santos started attended multiple support groups at Mann-Grandstaff VAMC in Spokane. During one session, a recreational therapist suggested he write his story. Although he’d never done any creative writing, he completed his essay “Suicide is Painless” in 12 hours. “I actually found life after I wrote the story,” said Santos. “Two years ago I’d had enough. I’d made it through all this craziness and fought the battles in my head. If anyone was going to go off the bridge it was me. But writing this down, I found my own life.” Santos’ story touched other lives as well. His piece won 2nd place in the Inspirational Essay category at the 2016 National Veterans Creative Arts Festival. “The last thing I expected was to receive recognition. I just wrote what has always been happening to me,” he said. “It’s shocking that what I put on paper means something to people in many different ways.” Music therapy is helping other Spokanearea vets. Guitars in Recovery is a partnership with Holy Names Music Academy that gives veterans an escape from their everyday lives. Led by musician John “J.P.” Shields, they can learn to play guitar, remember how to play from the past or simply strum a guitar for an hour twice a week. The music therapy helps manage anxiety, depression, symptoms

Staff Sgt. Seth VanEyck has turned to crochet to help with PTSD and other injuries. His children Abigail, Theo and Norah appreciate his creations. Preceding page, Norah shows off one of his projects. Photos by Shallan Knowles

of PTSD and more. “It’s been proven over many, many decades that music is therapeutic,” said John Langenheim, who champions funding for the program through Rotary 21’s Support Our Veterans Committee and the community. Langenheim has sat in on sessions and witnessed the effects first-hand. “Some do nothing more than sit there and strum the strings. J.P. will say ‘here’s how to use your hands, here’s where to put your fingers,’ not expecting they’ll go and play guitar. But for one hour at a time they’ll forget about themselves. It’s actually drawn musicians in who have known how to play in earlier years and lets them drag that back out of their memory. It’s really cool to see them happy at this time.” Guitars in Recovery has fall and spring terms that run 10 weeks. Veterans who attend every session during a term get to keep the guitars so they can continue to bring music and healing to their lives. The benefits of art therapy have been

nothing short of a miracle for Seth VanEyck. The Staff Sergeant spent 17 years in uniform, with both the Canadian and U.S. Armies. On the front lines in Iraq, VanEyck was severely injured in bombings at least seven different times. Left with multiple traumatic brain injuries, PTSD and cognitive issues, he retired. Once home, VanEyck had trouble with memory, he grasped to find words and would forget what he was trying to communicate. He had no hobbies and spent years hanging out, watching movies and playing video games. VanEyck’s wife Meghan, who has a master’s degree in Fine Arts, knew art therapy could help. She tried unsuccessfully to get him to knit. Then one day he decided to crochet. Today he makes toys – a hedgehog, a chicken, a tractor trailer – to help calm his mind. “If I’m not actively engaged in something, I get obtrusive thoughts,” said VanEyck. “I find myself thinking back to the war, it’s the default pattern that my brain goes to. If I sit

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Warriors Heart to Art A healing retreat for veterans with PTSD One local art therapy resource is Warriors Heart to Art, a four-day healing retreat open to 15 Spokane-area vets with PTSD and/ or Military Sexual Trauma symptoms. It’s designed for veterans who haven’t taken the first step towards getting help. “We’re trying to reach clients who haven’t yet found the courage to walk through our office doors,” said Mary C. DeLateur, LICSW, a Military Sexual Trauma My Brain on PTSD. This is what if feels like inside my head. Therapist at Spokane Vet Center Copyright Hamilton Studios and WHTA and a retreat facilitators. The event provides a safe place for veterans to support one another, where they can share and process their stories through collage, painting, poetry and song. “We don’t just put paper in front of them and say ‘make something,” says Lila Deilke, another facilitator. “With paint and collage they create something to represent ‘walk a mile in my shoes’ with the trauma they’ve experienced.” Deilke, an expressive art therapist and licensed mental health counselor, explains for these vets the past feels too overwhelming to process. Participants begin with a blank canvas of sorts – perhaps white shoes or combat boots, or plain Styrofoam heads, then they decorate them with paint, pictures, collage and more. When they begin, they don’t realize they’re creating something reflective of how they’re feeling inside. “When they’re done there’s this mirror for them of all the trauma they’ve gone through,” says Deilke. “When they talk about their art they can talk about what this means and don’t realize they’re finally able to dive in and express it. And when they come back up to the surface and realize ‘I’m okay. I can share with other vets who have been through the same thing.’ They went to the scariest place and survived. The isolation goes away and there’s a sense of empowerment.” Throughout the retreat, there’s also poetry and songwriting, as well as storytelling. Deilke says when these vets are finally able to share the stories they’ve hidden, miracles happen. “It’s incredible, they’re so shut down and isolated, and they leave smiling and hugging and getting phone numbers and planning their next event. It’s incredible to watch.” The Warriors Heart to Art retreat is scheduled close to Veteran’s Day each fall. This year it will be Nov. 2-6 at the Immaculate Heart Retreat Center. It’s free for veterans, but space is limited. Visit warriorshearttoart.org, email retreat@warriorshearttoart.org or call Mary DeLateur at (509) 893-4737. Veterans’ personal experiences of PTSD will be featured near the end of the retreat at “The Welcome,” an event featuring stories, songs, poetry and paintings. This free event takes place Nov. 5 at 7:30 p.m., Unitarian Universalist Church, at 4340 West Fort George Wright Drive in Spokane.

down and crochet I don’t have bothersome thoughts, I’m able to almost meditate. It’s a godsend.” VanEyck says learning new sequencing and patterns exercises areas where he struggles. To help him expand his skills, he reads books and watches YouTube videos. “I’m trying to pick new patterns that teach me something each time. Once I have the basic stitch down then I went to something else. I’m going to keep on trying to do well at one aspect then add something new. Hopefully I’m teaching my brain to learn again.” VanEyck has found solace, purpose and meaning in crochet hooks and yarn. “When I first came home I would tell people I was on ‘uppers and downers and sidewaysers,’” he said. “Better living through pharmacology didn’t get me anywhere near the peace making these toys does. I’m totally addicted to it... It’s all positive energy.” That positive change has been welcomed into the VanEyck’s home. “It’s been amazing,” said Meghan. “To have him find his thing that gives him his flow. He’s someone who is afraid to sit in front of a window because there might be a sniper outside, but when he crochets, you can watch his face and shoulders relax.” “The kids think it’s rad,” she added. “Here’s Dad who’s afraid to go places, afraid of imaginary things, he’s afraid of things he shouldn’t really be worried about. He has such a high level of anxiety. But for them to look at him and be like, ‘Dad challenged himself, and it’s really hard for him but he rocked it!’” Deilke says there’s another benefit to VanEyck’s creations. “To be in your own home doing something as rhythmic as crochet and creating something, there’s a sense of what I do matters… People join the service to help other people. Because vets are often isolated and not with other people, they can feel like they don’t matter. This is another way he can help people that matters.”

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COLOR ME

CALM Adult coloring books, classes, offer artistic therapy By Courtney Dunham | LiveWell Correspondent

Coloring is a perfect way for children to develop fine motor skills, learn problem solving and use their imaginations. Lately, adults have been re-discovering the activity as a creative way to de-stress, relax, and really feel like a kid again. Jill Cessna of Los Angeles, 45, is like many working mothers: her day starts early and her hours are constantly filled with all sorts of responsibilities. There is however, little or no alone time, so when her best friend Anna suggested they take a coloring class together at a local coffee shop, she paused and didn’t know what to say. “Of course I always love to spend time with (Anna) and having coffee together is one of our usual rituals,” Jill says. “I had heard of adult coloring books but never imagined myself doing it. Now it’s something I look forward to doing every week together. It’s not only fun and brings out the inner kid in us, but is surprisingly very relaxing and makes me forget at least for an hour what was on my mind.” Cessna and her friend are part of an adult coloring trend that’s being embraced by many colorers who are doing it to relax and reduce stress. Coffee shops, libraries and other organizations are helping fuel the trend by offering coloring materials and even coloring programs. The trend has showed up in bookstores too. Some of the bestsellers at Auntie’s Bookstore in Spokane are coloring books. More than 1.4 million people have bought Secret Garden Forest, which features intricate patterns and designs that may be too sophisticated for a child’s hand. But for adults, these books offer a relatively low barrier of entry

Kelly Mitchell enjoys coloring with her daughter Zoey.

Photo by Courtney Dunham

since coloring is easier than most crafts like knitting or quilting. Many libraries across the country are starting a Color Me Calm program for adults to get together to color. The positive effects of coloring were reported in a study published in Art Therapy: Journal of the American Art Therapy Association in 2015. The study looked at the effectiveness of different types of art activities on the reduction of anxiety. The findings suggested that structured coloring of reasonably complex geometric patterns may induce a meditative state that benefits individuals suffering from anxiety. Art therapy is a mental health profession in which the process of making and creating artwork is used to “explore feelings, reconcile emotional conflicts, foster self-awareness, manage behavior and addictions, develop social skills, improve reality orientation, reduce anxiety and increase self-esteem.” For Cessna, the weekly class offers a chance to take deep breaths, something which she simply forgets to do sometimes with her fast-paced schedule. Plus, it reminded her how much she once loved artistic hobbies in general. “Think about it…when was the last time you just sat and colored or painted a pretty picture? For me it was probably more than 35 years ago. I recommend that you try it. It will make you feel happier and more chilled than in a long time.” Along with coloring solo or with friends, many shops offer coloring classes that you can take with your child. Kelly Mitchell and her 10-year old daughter Zoey love coloring together since the activity offers them challenge and fun. “Some of these designs are quite intricate,” she said. “She loves that we can have some mommy time, and I love getting her off the iPad!”

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LOCAL ‘RECHARGING STATIONS’

By Courtney Dunham | LiveWell Correspondent

When we get too stressed, we ignore our body’s whispers for rest. Here are 10 local stress-relieving rituals to help you recharge. 1. Take deep breaths. One of the most restorative activities that we tend to forget is to breathe. Take 20 minutes and go sit at Duncan Gardens in Manito Park. Sit on a park bench and inhale and exhale 20 times. 2. Explore Spokane Falls. You can almost submerge yourself in the falls at Huntington Park. Or drop down to the falls overlook area on the north end of the Monroe Street Bridge for the perfect view of the upper and lower falls, Spokane Falls Skyride and downtown skyline. 3. Take a walk along the Centennial Trail. Discover the dozens of walking bridges that cross between the islands of Riverfront Park and the upper falls, plus other rural spots along the route. 4. Journal in a quiet place. Take a notebook and sit in your backyard or a

Many Spokane-area residents say that Manito Park is a great place to de-stress, any time of the year. Photo by Courtney Dunham

quiet place. Many people like to unwind by writing full pages or at least jotting down one or two lines about their day. 5. Make a list of the day’s triumphs. Write down what you’re grateful for and happy to have in your life. When we’re stressed, we tend to focus on everything that’s wrong. Write down the top three good things that happen to you today. 6. Take a drive in nature. Drive to the top of W. Cliff Drive Overlook or Mt. Spokane. The Summit Road is generally open from mid-June through mid-October, and is the highest point in Spokane County. View area lakes with the telescopic viewfinders. 7. Take the Spokane Heritage Walk. With over 50 locations in three districts, this free downtown walking tour is the perfect way to get exercise and experience the history of the Inland Northwest. Many historic buildings, homes and monuments have been beautifully restored and are available to see in this self-guided tour. To take the tour, visit

HistoricSpokane.org/HeritageTours 8. Play on the largest Radio Flyer in the world. Local artist Ken Spiering created the red wagon in Riverfront Park, in 1990. It is a 26-ton, 12-foot high sculpture made of reinforced concrete and steel. Don’t miss your chance to climb the stairs and snap a picture as you relive your childhood on the slide. 9. Turn on tunes. Listening to your favorite music can put you in a good mood. Research has even indicated that music can lower stress levels, so pick your favorite song or band, crank it up, and let the de-stressing begin. 10. Pamper yourself. Go to one of the city’s many spas or salons for a massage, facial, pedicure, or any other beauty service done to instantly feel better. If you want to stay home, run yourself a bubble bath, light candles and lie back. Try adding a handful of epsom salts and drops of lavender essential oil to lower stress-related hormones and balance pH levels.

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SURVIVING

BREAST CANCER THE SPOKESMAN-REVIEW

Fit Today, Cancer-Free Tomorrow

Medical experts reveal the 3 most important steps to help prevent breast cancer – or a recurrence

Life After Breasts True stories from strong women about coming to terms post-mastectomy

Pain, Pain Go Away What to expect – and how to manage – the discomforts of treatment

11 NATURAL WAYS TO HEAL

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S U R V I V I N G BREAST CANCER

LIFE

AFTER BREASTS

TRUE STORIES OF FOUR WOMEN AND THEIR UNIQUE PATHS TO HEALING THE MIND-BODY CONNECTION FOLLOWING A MASTECTOMY BY DAWN KLINGENSMITH CTW FEATURES

Most breast cancer patients undergo surgery as part of their treatment. The loss of one or both breasts, or part of a breast, along with surgical scars and lack of sensation can affect how patients feel about themselves. Many women describe feeling unfeminine or incomplete. For some, having reconstructive surgery helps restore self-esteem, but it isn’t the right choice for every woman. Most experience body-image concerns whether they have reconstruction or not, according to a qualitative study conducted by the University of Toronto’s medical faculty. Accepting a body altered by mastectomy is a process that differs from one woman to the next. Four women at various stages in that process describe their experiences and decisions in their own words. Two opted for reconstructive breast surgery, one is bilaterally flat by choice and one had a single breast removed without reconstruction.

MELANIE TESTA

Melanie Testa, New York City I was never quite comfortable with the idea of reconstruction, so I opted against it, and I chose symmetry over keeping my healthy left breast. So now I’m bilaterally flat. It seems to me that there are a lot of concerned voices in the medical community saying reconstructive surgery really helps survivors move on from the trauma of getting breast cancer in the first place. My choice went against the prevailing view of what’s best. But, in fact, the majority of women don’t get reconstruction. I started to wonder, where are all these

other flat-chested women? And I went on this quest to find them. There needs to be a role model, and when I couldn’t find one, I became one. I’ve done body-positive underwear ads and nude fashion shows and photo shoots to increase visibility of the breastless female body and to ease the pressure on women to get reconstruction if they don’t want it. In the process I’ve gained an appreciation not only for how my body looks but what it’s capable of doing, and I’ve since moved on to do other things.

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S U R V I V I N G BREAST CANCER

Charity Von Guinness, Miami, Florida

Melody Patrick, Hyattsville, Maryland

Getting a double mastectomy was an easy decision for me. The surgeon recommended a lumpectomy but I was like, lop them off. My grandmother had breast cancer and got one removed, and then ended up having cancer in her other breast. I wanted peace of mind. The harder decision was whether to have reconstructive surgery. I’m an outspoken feminist and fairly rebellious, and my mother and sister thought I would stay flat just to give a middle finger to society. But I opted for reconstruction because I didn’t want to be a walking billboard for breast cancer. I didn’t want to live with a really obvious physical trait and reminder of the disease. As far as body image, what bothered me most going through all of this was the weight gain. I know it sounds stupid but I thought with the chemo I’d get super skinny. It’s been a slow process, coming to a place of acceptance. I spent a decade of my life destroying my body with an eating disorder. Since I got breast cancer, I know I’ll never be a size 0 or weigh 110 pounds again, but I can do things for my body to make it strong. I can show it patience. I can show it grace. I no longer see my body as something separate that deserves to be punished or denied. I think now I’m a little more connected.

A lumpectomy was an option for me, but I thought, I’m not taking a chance of the cancer coming back so just cut the whole thing off. I was trying to be proactive. I also knew that once I got off that (surgical) table, I would not want to get back on it, so I opted against reconstruction. A lot of women I know have had more problems with reconstruction than the mastectomy itself. They take fat from one part of your body to rebuild the breast. Well, in African American culture, breasts aren’t a MELODY BEFORE HER MASTECTOMY.

big thing. Hips are a big thing so you’re not moving fat from there – that’s my goldmine! So from the beginning I just thought, Lord, please cut my breast off and make me whole. That doesn’t mean this was easy. You think you’re prepared but when it hits you, it’s a different story. I have lost boyfriends, I have lost jobs, but losing your breast—there’s nothing like it. When I took off the bandages, I could not look at myself. My boyfriend wanted to see and I wouldn’t let him. I felt mangled. Now I wear the scar proudly, like a battle scar, . I actually wear tops that accentuate the fact that I’m lopsided. Our society is really hung up on breasts, but I just don’t buy into the idea that a woman needs two breasts to be beautiful.

CHARITY WITH HUSBAND, TIM.

Terri Collier, Whiting, New Jersey I had one breast removed and implants on both sides to achieve a bigger bust size. Afterward, I canceled the surgeries that were supposed to improve on the initial results and fix what I used to call my Frankenboob. I’m sorry to this day that I got implants. With breast cancer, there’s always the risk of recurrence, and the silicone makes it harder to get a good, clean picture from a mammogram. But I’m not sorry I got breast cancer because it gave me the courage to end an abusive marriage. I realized I did not want to die before I’d had a chance to live. I now have a tattoo of a butterfly with ivy to symbolize the transformation I went through having breast cancer. My body is not the same, but I am not the same either. I’ve spread my wings and grown. I am proud of my body and I’m not ashamed of my scars and my mismatched boobs. My skin tells the story of where I’ve been, but it doesn’t define who I am.

A STATE OF GRACE The four cancer survivors featured here all posed for The Grace Project, a series of nude and seminude portraits by New York-based photographer Isis Charise. While their participation may seem to signify self-acceptance, Charise says her body of work includes women at various stages leading to that point. For some women, posing represented not a celebration of their bodies but a starting point in their healing process. Seeing themselves objectively, as a camera lens does, tends to “create a doorway that leads to further acceptance” of their postmastectomy bodies, Charise says. © CTW Features

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S U R V I V I N G BREAST CANCER

ASK THE EXPERT:

A NATURAL WAY TO HEAL

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S U R V I V I N G BREAST CANCER

NATUROPATHIC SPECIALIST AND AUTHOR SAT DHARAM KAUR REVEALS HOW SHE HELPS WOMEN USE NATURAL METHODS TO SUPPLEMENT CONVENTIONAL MEDICINE FOR BETTER HEALING AND PREVENTION BY LISA IANNUCCI CTW FEATURES

Approximately 12 percent of women in the United States will develop invasive breast cancer during their lifetime. Sat Dharam Kaur, the author of “The Complete Natural Medicine Guide to Breast Cancer” (Robert Rose) said that she wants to prevent a disaster in the future by helping to reduce these numbers. “When diagnosed with breast cancer, every woman thinks the only thing they need to do is follow the doctor’s orders and have surgery, chemotherapy and radiation and it’s over,” says Kaur, who has a naturopathic practice that specializes in the prevention and treatment of breast cancer. “I use things that come from nature or from a healthy lifestyle to reduce a woman’s risk before they are even diagnosed, but if they are already diagnosed I work in conjunction with, and not replace, conventional medicine to help treat and reduce their chances of a recurrence.” Breast cancer is the most frequently diagnosed cancer among women in 140 of 184 countries and is the most common cause of cancer death in women. She explains that women who search for natural therapies once they are diagnosed do so because they want to feel empowered. “In my experience, they typically ignore natural medicine until they are diagnosed, but once they are, they want other information other than what’s coming from the medical doctors,” she says. Kaur says that making healthier changes can happen at any point in a woman’s life. “I have no judgment of women who decide to change now,” she says. “I’ll put women on a program where they are given supplements, exercise 40 minutes a day and take relaxation breaks.” Unfortunately, while Kaur wants to see women follow her program for the rest of their lives, she admits that some follow the program for six months or so and then stop. “Slowly, old habits creep back and they are back to see me with a recurrence,” she says. “They need ongoing support and coaching because this is a chronic disease and can come back at any time.” In addition to dietary and exercise changes, Kaur also works with women on making psychological changes as well. “There are several known psychological links to breast cancer that have been researched and point to valid existing

factors, including if a woman has repressed anger and has trouble setting boundaries and saying no,” she says. “Body and mind are linked. That repressed anger can cause stagnation in the liver and the liver partly governs the breast. It doesn’t cause cancer, because breast cancer is a multi-factorial disease, but it does contribute to the expression of breast cancer.” Kaur said that women who suffer from depression and/or a history of sexual, physical and emotional trauma also are at a higher risk of being diagnosed with breast cancer. “We can do something about all of these once they are recognized,” she says. “All of these emotional situations can affect the immune system. You can’t separate mind and body, but that pattern is changeable.” She suggests meditating on a daily basis. “It gives you a break from the repetitive patterns that are running the show and helps you to find peace and harmony. You should also cultivate an intense self-love, self-forgiveness and selfappreciation. Notice your thoughts – the ones that are not helpful – and step away from those thoughts.” If you’re new to making healthier changes, Kaur suggests starting with the most important first – diet. “The big list of supplements that I recommend are antioxidants and you can get those in your diet,” she said. “Antioxidants reduce the risk of all cancers, slow down the aging process and help you feel more youthful and vital. They also support your immune system.” Kaur said that antioxidants are found in berries, legumes, nuts and seeds and in fruit. “Green tea, especially matcha green tea, is really high in antioxidants and so are goji berries,” she says. Eating a healthier diet also helps to reduce inflammation in your body. “The more inflammation in the body, the more that cancer will grow,” she says. “The foods that increase inflammation are meats, dairy and peanuts and nightshades, if the person is susceptible to them. Take anti-inflammatories such as fish oil, put flaxseed oil in your salad dressing or use cumin, which slows down the division of cancer cells. That’s key.” She also encourages women to take a Vitamin D supplement. “If every woman had optimal vitamin D levels we’d reduce the incidence of breast cancer by 60 percent globally.” © CTW Features

11 NATURAL TIPS FOR BREAST CANCER PREVENTION

Cancer can happen to anyone, no matter how well you treat your body, but several lifestyle factors can impact your likelihood of developing the disease.

For those interested in exploring natural ways of avoiding breast cancer, author Sat Dharam Kaur recommends the 11 best breast health interventions: 1. Exercise at least 40 minutes each day or 4 hours a week, outside of your normal activities. 2. Sleep in a dark room, with no light from the street coming into your bedroom.

3. Spend 15 minutes outside exposing your arms and legs to sunlight every day or take 1000-5000 IU of vitamin D3 daily. 4. Adopt a primarily vegetarian diet. Minimize or avoid meat, fish, eggs, dairy and sugar, but use instead legumes, organic tofu, nuts and seeds, and whole grains. 5. Add 2 Tbsp. of freshly ground flaxseeds to your cereal, juice, smoothie, salad or bean dishes. Eat two Brazil nuts daily for selenium. 6. Add 2 tsp. of turmeric daily added to your food or take 1000 mg of curcumin in capsule form daily. 7. Reduce or limit alcohol to no more than 3 alcoholic beverages per week.

8. Switch to using non-toxic cleaning products, like baking soda and vinegar to clean your sinks, toilets, fridge, stove, floors and counters. 9. Store leftover food in glass, ceramic or stainless steel rather than plastic, and drink water from glass or stainless steel containers. 10. Avoid cosmetics, nail polish, toothpaste and shampoo containing parabens (methyl, propyl, butyl, and ethyl paraben) or phthalates. 11. Spend at least an hour a week in the sauna (or use exercise to sweat) to eliminate environmental chemicals and toxic metals stored in your fat cells.

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S U R V I V I N G BREAST CANCER

SURVIVAL RATES ARE UP, WHICH MEANS SURVIVORS MUST FOCUS ON AVOIDING OTHER CHRONIC DISEASES SUCH AS HEART DISEASE — THE LEADING CAUSE OF DEATH IN WOMEN

AFTER BREAST CANCER, GET HEART SMART

BY BEV BENNETT CTW FEATURES

The good news about cancer is that so many people are surviving, says Alice G. Bender, registered dietitian nutritionist, head of nutrition programs, American Institute for Cancer Research. Breast cancer death rates have been falling on average 1.9 percent each year between 2004-2013, according to statistics from the National Cancer Institute. But Bender follows this up with a cautionary note: “Now they [survivors] are also living long enough to be at risk for other chronic disease,” she says. That’s why health experts promote a nutritious diet, weight loss and exercise for a good future after breast cancer. “Looking at other diseases and quality of life, losing weight would be beneficial,” says Wendy DemarkWahnefried, Ph.D., registered dietitian, professor, University of Alabama at Birmingham. One major concern for women is heart disease. According to the National Institutes of Health, 1 in 4 women dies from heart disease – the number one cause of death for both men and women. Medical experts are discovering that mental stress affects women in different, and in some cases, more devastating ways, especially if they already have coronary conditions. One study that looked at adults with heart disease, found that women who have mental stress are

more prone than men to decreased blood flow to the heart (myocardial ischemia), which could lead to a heart attack. Other research suggests that women younger than 50 that had a recent heart attack and experience mental stress are more likely to have reduced blood flow than men of the same age with the same history. This is of great concern to medical experts. Women have a higher risk of developing mental stress-induced heart dysfunction, according to Dr. Zainab Samad, associate professor

of medicine, Duke University, Durham, North Carolina. Health researchers are beginning to look at the differences and to identify why some women are so negatively affected. Duke medical experts reviewed data from a previous study on men and women with decreased blood flow to the heart and stress. They discovered gender differences in blood platelet formation. Women experienced greater blood platelet clumping, which could cause clots, even though most of the volunteers were on anti-clumping medications,

according to Dr. Samad. In an Emory University study on adults under 50 who had recent heart attacks, women were about twice as likely as men to experience mental stress-induced blood flow reduction. “I was not surprised about the results in younger women, but the extent did surprise me,” says Dr. Viola Vaccarino, Ph.D., professor and chair of the Department of Epidemiology, Rollins School of Public Health, Emory University, Atlanta. She doesn’t have a definite answer about what it is that makes younger

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S U R V I V I N G BREAST CANCER

AT AGE 65, WOMEN SURPASS MEN WHEN IT COMES TO HIGH BLOOD PRESSURE, AND IT’S THOUGHT THAT IT COULD BE TIED TO A DROP IN POST-MENOPAUSAL ESTROGEN

women vulnerable. If it is mental stress, then the question is why some women are better able than others to handle it. “You can’t put numbers on it as we would how much you weigh, how much you exercise or whether you smoke,” says Dr. Charles Katzenberg, cardiologist, University of Arizona Sarver Heart Center, Tucson. Even if you can’t determine whether your particular stressors put you at risk, you can take steps to reduce your vulnerability. It starts with a walk – an exercise that is highly recommended for breast cancer survivors. The American Cancer Society recommends that adults get 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise every week, and it’s recommended that the exercise be spread out over the course of a week. “It’s [walking] been shown to reduce stress and improve cardiovascular function. It’s clearly important, especially for highrisk women to find time every day, or at least every other day to go to the gym, take long walks. That’s my recommendation at this point,” Dr. Vaccarino says. High blood pressure also is of concern and, when it comes to blood pressure, women start to lose their edge over men when they reach menopause. The risk of hypertension tends to

increase after menopause, according to Dr. Sunil Pauwaa, as does the risk for breast cancer and breast cancer recurrence, especially in women that are overweight or obese. At age 65 or older more women than men are affected by high blood pressure, according to the Centers for Disease Control and Prevention, Atlanta. It’s possible that the post-menopausal drop in estrogen contributes to the rise. “Estrogen is an antioxidant, an antiinflammatory, says Dr. Suzanne Oparil, director of the vascular biology and hypertension program at the University of Alabama at Birmingham. She also cites studies suggesting that aging and not menopause causes the blood pressure increase. Whatever the cause, women should get their blood pressure checked when they reach menopause, Dr. Oparil says. Unfortunately, women may become lax, exercising less and gaining weight after menopause, according to cardiologist Dr. Pauwaa. Lose weight if necessary, improve your diet and move, he says. If your body mass index (the ratio of weight to height) is 25 or more, losing weight will help improve your blood pressure, according to Dr. Pauwaa. © CTW Features

BY THE NUMBERS Following are the leading causes of death among all women in the United States: 1. Heart disease: 22.4% 2. Cancer: 21.5% 3. Chronic lower respiratory diseases: 6.1% 4. Stroke: 5.8% 5. Alzheimer’s disease: 4.6% 6. Unintentional injuries: 3.8% 7. Diabetes: 2.8% 8. Influenza and pneumonia: 2.3% 9. Kidney disease: 1.8% 10. Septicemia: 1.6% SOURCE: U.S. CENTERS FOR DISEASE CONTROL AND PREVENTION

EXPERTS RECOMMEND SPREADING OUT EXERCISE OVER THE COURSE OF A WEEK IN ORDER TO MAXIMIZE ITS BENEFITS

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S U R V I V I N G BREAST CANCER

KING OF PAIN WHEN TO CONSIDER WORKING WITH A PAIN SPECIALIST

HORMONE THERAPY CAN CAUSE COLD- AND FLU-LIKE SYMPTOMS

BY MARLA R. MILLER CTW FEATURES

body therapist.”

Patients who experience severe pain or do not feel it’s being well managed may want to request working with a pain specialist. These providers specialize in pinpointing and controlling pain using a variety of integrative therapies, including pharmacology, physical and massage therapy, injections, acupuncture, relaxation techniques and counseling for mental and emotional issues. They do a comprehensive assessment, history and physical exam and ask patients to describe the pain, rate it and how long they have had it, which helps determine the plan of care. Pain specialists act in a supportive role to the medical oncologist and other providers. “The key thing in pain management is it’s important to assess pain and important to ask that question because patients may not volunteer that information,” says Dr. Read Rahman, medical director of pain management at Cancer Treatment Centers of America at Midwestern Regional Medical Center. “If I get a good history, that’s going to lead me to what I’m going to look for in the physical exam and give me a good idea on what the diagnosis is and how we are going to treat it.” Rahman says patients can suffer from four types of pain: physical, emotional, social and spiritual. “There’s always an emotional suffering component to it; they may be sleep deprived or it’s affecting their ability to take care of their family,” he says. The goal of pain management is to maximize pain control with the least amount of medication. Pain is usually easier to treat when it first starts, so waiting until the pain is severe can make it harder to treat and may require more medication. Pain, especially chronic pain, can take a toll on one’s ability to cope and handle daily life so it is important patients speak up. The goal is to find an individualized treatment plan that works best for each patient, Rahman says. Some patients are not comfortable with pain medication or pain blockers due to the side effects, including nausea, constipation, drowsiness, tolerance and dependence, which is where alternative therapies are suggested to help alleviate the pain. “The goal is to never to put them on these painkillers for the rest of their life; it’s temporary to help with recovery and quality of life,” he says. “We have a lot of integrative options, whether that’s a physical therapist, acupuncturist or mind-

Breast cancer treatments can cause various side effects that are uncomfortable or even painful. • Surgery pain may include armpit discomfort, chest pain, blood clots or infection, lymphedema, muscle paint, neuropathy, and tingling or feeling pain in the breast that has been removed. There’s also pain related to the operation itself and healing process. • Radiation therapy can cause arm pit discomfort, chest pain, cracked or dry skin, burning, infection, lymphedema, mouth and throat sores, muscle pain, rash, neuropathy including pain, tingling, numbness or sharp stabbing pain or skin sensitivity. • Chemotherapy pain may include abdominal pain, blood clots and phlebitis, bone and joint pain, cold and flu symptoms, cracked, dry skin, fever, hand-foot syndrome, headaches, general aches and muscle pains, injection site reaction, rash, skin sensitivity, sore throat and menopause symptoms. • Hormone-related therapy can have associated abdominal pain, back pain, blood clots and phlebitis, bone and joint pain, cold and flu symptoms, fever, headaches, infection, leg cramps, muscle pain, neuropathy, rash and menopausal symptoms. • Lymphedema can occur when lymph vessels or lymph nodes are removed or damaged. Swelling of the soft tissues caused by a build-up of lymph fluid can be accompanied by pain, tightness, numbness, heaviness or infection in various parts of the body, including the arms, hands, breast, abdomen or trunk. Radiation therapy to the lymph node areas after lymph node removal surgery can increase the risk of arm lymphedema, and steroids used in some chemotherapy regimens can cause fluid retention. • Mental and emotional distress is also common among breast cancer patients. Grief, anxiety, depression, insomnia, fatigue and stress often accompany the treatment process. Patients should acknowledge the loss and give themselves permission to grieve. It’s a time to practice good self-care including regular sleep, exercise, healthy eating, taking time to relax and get a massage or read a book, and asking friends and family for help. There are many non-drug therapies that can help, including counseling, support groups, guided imagery, yoga, meditation, deep breathing, and energy work and other relaxation techniques.

Types of pain:

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S U R V I V I N G BREAST CANCER

ROW, ROW, ROW YOUR SURVIVOR BOAT

Image courtesy ROW/Alex Garcia RECOVERY ON WATER (ROW) IS A CHICAGO-BASED PROGRAM THAT HELPS BREAST CANCER PATIENTS AND SURVIVORS FEEL MENTALLY AND PHYSICALLY STRONGER

A ROWING TEAM EMPOWERS PATIENTS AND SURVIVORS TO FIGHT BACK AND GET FIT BY MARLA R. MILLER CTW FEATURES

Most of the women who come to Recovery on Water have never rowed before, but they find strength, courage and camaraderie on the water. The unique program based in Chicago brings breast cancer survivors and patients together to exercise, gain support and become active in their recovery through the sport of rowing. Regular exercise has been shown to reduce cancer recurrence in patients treated for breast cancer by up to 50 percent. ROW provides exercise programs at the novice and masters level for survivors six days a

ROW PARTICIPANTS RANGE IN AGE FROM 30 TO 70+

week, year round in rowing shells on the Chicago River during the spring, summer and fall and on indoor rowing machines during winter months. “When you are moving your body through water, there is no engine

except you,” says Jenn Gibbons, ROW’s founder and executive director. “They feel good about their bodies and feel strong. As soon as I started coaching and working with these women, I realized it’s something they needed. It’s so calming to be on the water and relaxing to have that experience.” The Michigan native volunteered with a similar program for survivors as a student-athlete at Michigan State University. She moved to Chicago in 2005, started Recovery on Water as a nonprofit in 2008 and became the full-time executive director in 2012. “As a collegiate rower, I always had sports as part of my life, so it was wonderful to be able to give that gift to someone else,” she says.

“They think about this as part of their recovery plan, as a way to keep cancer at bay and reclaim their bodies.” It is rewarding to coach survivors and watch them discover themselves as athletes and teammates, Gibbons says. Rowing is a good exercise for breast cancer survivors because it’s low-impact, and while it involves the arms, it also focuses on core and leg strength and learning to depend on and work with others. Many studies show the benefits of exercise for survivors, including significant reduction in depressive symptoms and fatigue, and improvements in lymphedema, bone mineral density, body mass index, quality of life and most significantly,

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S U R V I V I N G BREAST CANCER

GIBBONS WAS RECOGNIZED BY PRESIDENT OBAMA FOR HER WORK WITH SURVIVORS

relapse rates. “I loved volunteering with the group and it didn’t take very long to see how helpful the sport could be for survivors, specifically group exercise,” she says. “You have teammates so that’s a motivating factor. Many had never been on a team sport before and had never done exercise before.” The ROW program is open to patients and survivors of all ages and in all stages of treatment or recovery, at no cost, and no experience is required. She started with five women in 2008 and ROW now serves about 80 women annually and has six coaches. Participants can join the team in May and August and undergo a three-day intensive. “We’ll totally teach you,” Gibbons says. “There’s a lot of technique and language you have to learn about boating so there is a long learning curve. We have an open-door policy to come to practice and if you want to join the team, but you have to commit to be at practices. It’s a big commitment because you have to be there for your teammates.” ROW members also have the option to row competitively several times a year. But more than that, they become friends and build a network of support. It’s a very diverse group of women, ranging in age from 30s to 70s. Some come for camaraderie and others come for the sport, Gibbons says. “It’s a really organic sort of community in terms of support,” she says. “We look to focus on the sport and from that, after a workout, they get together socially. We have an online forum people can communicate about a variety of issues.” Gibbons and her work with ROW garnered an invite to the first-ever White House United State of Women Summit in June with President Barack Obama and First Lady Michelle Obama. She was among an impressive group of women nominated and selected from thousands of public submissions to attend the conference. “It was an amazing experience to be in a room with women who were all doing really great work and hear from a variety of notable speakers and the president and first lady,” she says. In 2012, Gibbons rowed the 1,500-mile perimeter of Lake Michigan to raise awareness and funds for the breast cancer recovery organization, a journey that included high winds, rough waves, seasickness and nearly two months at sea. Yet, she says she pinches herself every day and feels fortunate to lead an organization dedicated to empowering survivors and improving their lives. Her focus has turned to reaching underserved patients and survivors of all backgrounds and neighborhoods throughout Chicago, and ROW offers free, public rowing sessions twice a week at a facility on Chicago’s south side. “There’s a large disparity of outcomes among white women and African American women,” she says. “We work with women who can’t afford to be part of an exercise program or it’s not part of their life.” Gibbons is unaware of other programs like ROW, and she would like to expand programming to other parts of the country. “We’re expanding what we do here in Chicago and looking to potentially grow and have affiliate organizations,” she says. “We get a lot of phone calls from people who want to start a program in their hometown, but to really be able to expand what we do is always a matter of resources.” © CTW Features

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EATING DISORDERS By NICOLE SKINNER | Marketing Correspondent

According to a new study from the National Eating Disorder Association, approximately a half million teens struggle with eating disorders or disordered eating. The study showed the median onset age for disorders is between 12 and 13 years old. It’s a time when a pre-teen is already going through many physical, mental and emotional changes, which makes it harder to spot warning signs or isolate emerging behaviors. Eating disorders are often thought of as only affecting young women from more affluent families, but anyone can be susceptible. “The reality is eating disorders cut across all races, all socioeconomic status, all ages, and genders. We treat and see both young men and women, adult men and women, and older men and women,” said Krista Crotty, LMFT, PsyD, and Senior Director Western Region of The Emily Program. The Emily Program is a national program that offers eating disorder treatment. It has locations around the country, including 29th Avenue in Spokane. Many warning signs can go undetected, especially since parents and guardians are often experiencing an onslaught of new behaviors from their teens or tweens. “Some behaviors are incredibly foreign to them and can be difficult to navigate,” Crotty said. “Mix eating into it all and it is that much more difficult.” This age is also when children start eating away from home more often, such as dining at a friend’s home or at local restaurants, which makes it even more challenging for parent to spot. Combine that with more independent eating at home due to busy schedules and activities, and it’s easy for initial changes to go unseen in the context of all of the other changes that parents and guardians are experiencing with their child. Plus, symptoms of eating disorders are also often gradual and are easy to conceal. “If you feel like you missed it, please know and remember, eating disorders are always sneaky,” Crotty said. “They are typically well-hidden for long periods of time.” When a parent has suspicions, take action right away. The Emily Program is a national organization designed to combat eating disorders. The Spokane location includes Michelle Weinbender, left, site director, and Krista Crotty. senior director for Western region. Photos by Shallan Knowles

Look for warning signs in early adolescents

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Eating disorder warning signs Physical

• Unusual and rapid weight fluctuations • Fainting, fatigue, low energy, interrupted sleep • GI discomfort, dysregulation, bloating • Dry hands, hair or poor circulation • Hair loss or development of lanugo • For females, disruption in menstruation • Chest pain or heart palpitations

Behavioral

• Dieting or chaotic food intake • Preoccupation with food, weight, size and shape • Excessive exercise • Frequent trips to the bathroom • Change in clothing style (sometimes to hide or to flaunt their body) • Eating alone, isolation, emotional around food/ meals

Emotional

• Severe mood swings • Increased isolation, irritability, anhedonia • Low self-esteem, complaints about body • Perfectionistic tendencies • Sadness or comments about feelings of worthlessness • Increase of depression, anxiety and/or obsessive compulsive symptoms

Jane Johnson’s* daughter (name changed for privacy purposes) was diagnosed with an eating disorder in 2014. Her daughter has been undergoing a treatment plan with The Emily Program. “We were completely blind-sided by her diagnosis. If there is one thing we have learned through this process is that it can sneak up on anyone,” Johnson said. Looking back at their experience, she really feels that approaching her daughter’s recovery and treatment as a family made a world of difference. She also cautions that even people who are generally aware of eating disorders don’t know how serious they can be. Untreated ones can lead to longterm body damage and even premature death. “Trust your gut. If you think something’s wrong with your child; check it out. Don’t wait,” Johnson said. Parents should look for patterns of behavior, a preoccupation with food or weight, or an impairment. Eating disorders are marked by extremes related to food, weight, body, size and shape plus extremes in emotions, attitude, behaviors, preoccupation, and motivation. Doctors are getting better at catching them earlier, but it takes the partnership of the families and a provider to make sure that all of the symptoms are being described and shared carefully. “If you ever have any suspicions, make a list and take it to your doctor, or bring it to us if you come for assessment,” Crotty said. “Too much information never hurts.” The Emily Program features expert medical care teams, a personalized approached, and researchbased treatment. The staff treats people of all ages and all genders who struggle with anorexia nervosa,

bulimia nervosa, binge eating, compulsive overeating, obesity, and other specified feeding and eating disorders A referral is not required for an assessment, although parents may want to check insurance requirements to find out potential coverage. The staff works closely with each patient’s family pediatrician or doctor. Treatment is a collaborative effort between parents, child, doctors, other medical providers and even school-based staff as needed. “We teach a new way to think about food, we remove some of the labels of good and bad that patients have come to associate with some foods,” she said. “We work to help a child realize that all food can fit and that having extremely strong biases and beliefs about food may not be the healthiest and best way to live in the world.” The goal of treatment at The Emily Program is to treat and get patients back into their life as soon as possible. “We want to see the child and their family back in their ‘normal’ life as quickly as possible; happy, healthy, and moving forward towards whatever goal the child has in life,” she said. While eating disorders are often a sensitive and sometimes challenging subject to navigate, Crotty likes to remind parents, “You know your child; trust your gut. Come in and get an assessment even if you are just wondering.” The Emily Program has treatment centers in Minnesota, Ohio, Pennsylvania and Washington. The Spokane treatment center on E. 29th Avenue offers outpatient services. For questions or to schedule an assessment call (509) 252-1366 or toll-free 1-888-EMILY77. Visit emilyprogram.com for more information.

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NO SLOWING DOWN Why Active Senior Citizens are Healthier By Staci Lehman | LiveWell Correspondent

Life after retirement is called the golden years, but it can turn into some grey days for older adults who don’t stay active. Research shows that activity, both physical and social, helps senior citizens maintain good health and cognitive brain function. “Your brain is a muscle and if you’re not exercising your brain it can get kind of confused and disconnected,” said Dr. Sharon Bowland, Ph.D., director of the Center for Aging Studies at Eastern Washington University. Multiple studies have shown that seniors involved in social activities experience memory loss, a key risk factor for dementia, at a much slower rate than those who are inactive. According to the National Institute on Neurological Disorders and Stroke, there are 40 million Americans today living with dementia. This could double in the next 40 years with the increase in the number of people over the age of 65. Even so, Bowland says dementia isn’t the most prevalent health issue faced by older people. “We have an epidemic of loneliness in our society,” she said. “We have become a very individualistic society. People are expected to take care of themselves. We highly value our independence and autonomy. Yet we need community, we need connection.” Karen Parson, Senior Center Specialist at the Spokane Valley Senior Center, said she sees people at the center every day satisfying their need for connection. “Some come for certain activities but others come and just sit in the lobby and visit. People form friendships here,” she said. “You enjoy spending time with your children and grandchildren, but it’s nice to visit with people who are coming from the same perspective as you.” Parson says, on average, there are about 100 visitors per day center. About 30 of the center’s members are 90 years old or over. While the center offers all kinds of activities to keep seniors active and engaged,

Dance instructor David Parker teaches monthly tango lessons to seniors at the Garden Photo by Staci Lehman Plaza Senior Living Community in Post Falls.

according to her data, the most popular are aerobics, bridge groups, bingo and billiards. “Our billiards room is very popular. Those fellows are in there from 8 to 4, which is the hours we’re open,” she said. While it may appear that those men are just shooting pool, studies show that they are also maintaining their health. Social interaction reduces stress. Stress impacts the immune system and makes you more susceptible to illness. So when you are socially active, you are essentially boosting your immune system and reducing your risk of illness. To really maximize your health through activity, EWU’s Bowland recommends physical and non-physical activities for older adults to engage their brains. She also says that the old adage about an old dog not being able to learn new tricks is false - the senior years are a perfect time to expand your horizons. “We talk about the brain plasticity; in neurological terms that means we can still learn, we can still grow. We can try and do new things,” she said. “We grow in connections, so we can still grow whether we’re 30 or 90.” The same applies to physical activity. Going to the gym doesn’t have to stop once you become older and less flexible or stable. Bowland says her own gym has a regular population of senior citizen clients. “I can’t recommend exercise enough. Join a gym and take classes where you can meet people. There is a strong group, at least from my observation, that are gym rats, who attend to their health regularly by going to the gym.” Gyms can also help seniors to stay in their homes longer. Falls are a major contributing factor to older people having to move to a care facility. “Falls have a lot to do with balance, and balance is something you can work at in gyms,” said Bowland. “I would encourage people to go to a gym and work on balance. There are a lot of trainers that

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The Act 2 program through the Community Colleges of Spokane offers many non-credit classes of all kinds to people over the age of 50, including water aerobics. Photo by Staci Lehman

understand there is a need to work on your balance.” Parsons, of the Spokane Valley Senior Center, says there are also activities at senior centers that help with coordination and balance, such as Wii bowling, ping pong and pickleball. They also offer physical activities like line dancing and many senior centers have the option of square dancing. For less active folks there are knitting and crochet groups, card games, dominos and art classes. There are also bridge lessons, driver refresher courses and bereavement groups. “We just try to keep people as active and involved as possible and hope they don’t see us as sedentary and just sitting around,” said Parsons, who proudly proclaims herself to be a senior. For those who are sedentary or don’t have social connections, the consequence include isolation and boredom, which can escalate. “We have high rates of depression in older people and high rates of suicide for older men who are single,” said Dr. Bowland. “And also older veterans are at higher risk.” One place for older people to get support is often overlooked: religious institutions. “Churches are filled with older adults. The average age in churches is higher than lower. Being part of a community where they know you, it’s been a big support for many people.” Whatever your interests, both Parsons from the Spokane Valley Senior Center and Bowland recommend just getting out and doing something. “I was at the Red Lion for a concert and there were lots of older people there,” said Dr. Bowland. “I wish I could take pictures there and show people that life is good no matter what your age. We don’t have to go away and hide.” YOUR SENIOR LIVING COMMUNITY

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NEW MATERIALS, TECHNIQUES & TECHNOLOGY ARE CHANGING THE DENTAL INDUSTRY Dr. Debra Craig and Dental Assistant Larenda Caldeira demonstrate how spacers are used when a dental filling is installed.

By Staci Lehman | LiveWell Correspondent

Advances in technology aren’t limited to new smartphones, tablets or 3-D printers. Dental techniques, equipment and materials have advanced along with other tech. Teeth whitening, fillings and crowns in particular, have all come a long way, both in the materials used and how they are applied. Traditionally, crowns were made of stainless steel, gold or other alloy or porcelain fused to metal. A crown is used when a cavity is too big to be repaired with a filling. It completely caps or encircles a tooth rather than just filling a hole. Today, most crowns are made of Zirconia, a white material also used as a synthetic substitute for diamonds in jewelry. Like many of the new materials used in dentistry, Zirconia is believed to be more durable than past materials, although its properties are still being tested. “It should be a lot stronger. But it’s only been around for about five years so we don’t know yet,” said Dr. Debra Craig of Harmony Family Dental in north Spokane. Another advantage of Zirconia is that it is white all the way through. With the old porcelain fused to metal crowns, only the porcelain was white, and over time, the porcelain could wear down and the metal show through, giving the tooth a greyish tint. Along with materials used to make crowns, the methods for installing them have also changed. In the past, a mold of the affected tooth was made using putty, then sent to a laboratory to be built. “They used to actually start with a block and cut everything away,” said Dr. Craig. After being carved, the completed crown was sent back to the dentist’s office approximately two weeks later and placed in the patient’s mouth, replacing any temporary crown. Now, the entire crown process can be much more streamlined. New digital scanners can scan a tooth to determine the shape of the crown needed, build it and place it in the mouth the same day. Despite the obvious advantages of this, most area dentists are still making crowns the old way, according to Dr. Craig, as the new scanners are expensive. “That technology costs around $129,000,” she said.

Photo by Staci Lehman

Other technological improvements include:

FILLINGS

They are made of new material, although the method of installing them hasn’t really changed. “We call it a composite. It’s a combination of glass particles and resin,” said Craig. “The glass gives it strength and form and the resin binds it together.” These composite fillings are also believed to be more durable. Even so, Dr. Craig says she still occasionally installs a silver amalgam filling in a patient’s mouth. Amalgam is a mixture of metals, including liquid mercury and a powdered alloy composed of silver, tin, and/or copper. Amalgam has been used for more than 150 years in dentistry and Dr. Craig says it will probably still be around for a while, even though it is not usually the patient’s choice when a metal filling is used. “Insurance companies are very slow to make changes,” said Dr. Craig. “A lot will only pay for amalgam fillings on back teeth.” While some worry about the health impacts from the mercury in amalgam fillings, Dr. Craig says the more immediate risk is cracked teeth. Amalgam fillings aren’t actually fused to the tooth. Instead, a cut is made like an upside down T in the decayed tooth. Because teeth aren’t square, the horizontal cut at the bottom of the tooth, known as an undercut, comes very close to the tooth’s surface, which can cause cracking. Silver fillings also expand sometimes, which can also cause a tooth to crack. “It’s very common to see people with silver fillings that have cracks,” said Dr. Craig.

WHITENING

Craig performs more fillings than crowns but one of the most common services she offers is tooth whitening. In the past, hydrogen peroxide solutions were used to brighten teeth, both in at-home kits and in dentist’s offices. Recently, many dentists have started using lasers and LED lights in conjunction with the solution to whiten teeth faster. This also requires fewer sessions, although it can only be done in a dentist office, not at home. Dr. Craig hasn’t adopted the light or laser whitening method yet.

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Can you overdo whitening?

The popularity of teeth whitening has grown dramatically in just a few decades – more than 300 percent since 1996, according to the The American Academy of Cosmetic Dentistry. The Academy of Comprehensive Esthetics says it is the most popular dental treatment for men and women. It is also a big business in the U.S., with hundreds of over-the-counter bleaching products available and billions of dollars being spent. Along with the increase in the number of people, whitening has become a standard part of many home dental regimens. Many people want a bright white smile, even if it means bleaching more often than their dentist recommends. Some people bleach repeatedly as the whitened effect wears off quickly. Others continue to whiten because the chemicals don’t work on everyone’s teeth. Some just want their smiles as white as possible. Researchers have classified the practice of over-bleaching as a form of body dysmorphic disorder (BDD), a mental ailment where the sufferer obsessively believes that some aspect of their appearance is severely flawed and requires extreme measures to camouflage it. BDD is considered an obsessive-compulsive illness, similar to anorexia nervosa. With BDD, the perceived defect often leads to cosmetic surgery. Excessive tooth whitening can be one manifestation. While overbleaching is minimal compared to surgery, it can lead to sensitivity, weakened enamel and softened fillings or crowns.

How do you know if you are overusing whitening products?

After completing the initial teeth whitening treatment, whether at home or in a dentist’s office, the American Dental Association recommends a once-a-month touch-up. Excessively sensitive teeth, red and irritated gums and translucent or blotchy teeth can indicate you are abusing whitening products. To keep teeth white longer after bleaching, brush and floss regularly and avoid stain-causing foods and drinks such as coffee and red wine.

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“I feel like the home whitening (kits) has the same result,” she said. “When you put that light on someone’s teeth, the teeth get dry. And when they’re dry, they look a lot whiter. When they get home though and their teeth are wet again, they might not look so white, so it’s hard to tell.” She said the solutions used for whitening have improved. Most now include potassium nitrate, the ingredient used in toothpastes made for sensitive teeth; sensitivity is often a side effect of tooth whitening.

BOTOX

Another service many dentists have started to administer is botox shots and dermal fillers, which can remove wrinkles, flesh out cheeks or even reduce some nerve pain. Dental professionals generally have a better understanding of the mechanics of that the face and jaw than other general medical specialists. However, Dr. Craig is waiting for more data before trying it herself. “I’m worried about the long-term effects of injecting a known toxin into the face,” she said. Despite all the new technology in the dental industry, Dr. Craig says the best way to keep your teeth healthy hasn’t changed over the years. “A lot of people just don’t floss their teeth still,” she said. “If there’s anything people need to do its floss. Normally people’s gums don’t bleed. The people that don’t floss, you can tell.”

Mammogram Coach Mammograms and Bone Density Screening Thursday, October 13th | 8:30 am - 5 pm Call to book your appointment 509-474-2400 | 877 474-2400

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Fall Events October 14

October 5, 12, 19 and 26

Soup for the Soul, Buy a bowl of soup any Wednesday in October at participating Spokane restaurants and raise money for arts and music programs through the Arts in Healing program at Providence Sacred Heart Medical Center and Children’s Hospital. washington.providence.org/ events/phc/soup-for-the-soul/

October 7

Walk along the Corbin, 1-3 p.m., Spokane. Raise money for the Corbin Senior Center by going on a walk around Corbin Park. Food and drink is available for participants. For every $20 sponsored, the collector can play a dice game to try to win a free membership. The event concludes with beer at the HUB. (509) 327-1584 or www.corbinseniorcenter.org

October 8

Team Hope Walk 5K and 10K, Riverfront Park. 10 a.m., This activity raises money to fight Huntingon’s Disease, and to support people with the disease and their families. (208) 596-1368 www.hdsa.org/thwspokane

October 9

Spokane Marathon. This event is called one of the most scenic marathons around and includes views of the city, forest and river. All participants receive free pizza and other goodies. www.thespokanemarathon.com/

Dancing in the Leaves Barn Dance and BBQ, Running W Therapeutic Riding Center, Rathdrum, Idaho. This first-ever event raises money for the ranch which offers a therapeutic riding program and equine therapy classes for children and adults with special needs, challenges or disabilities. www.eventbrite.com/e/dancingin-the-leaves-barn-dance-andbbq-tickets-26471020535?aff=es2 October 14 Beyond Pink Designer Bra Fashion Show, Spokane Convention Center. The 6th annual gala event and ‘fun raiser’ invites local artists and designers to make customized decorative bras, which are worn by models. Funds benefit local cancer research, detection efforts and thermography treatments. www.beyondpink.net/

October 15

Holistic Health and Psychic Fair, Unity Church, Spokane. Learn about different ways to boost your health plus research into topics like massage, energy connections, healing, astrology and more. 10times.com/health-psychic

October 15

The Socktober Dash, Gonzaga Law School. Have fun at a 5K or 10K fitness event while helping Teen Closet, a program that helps teens in the foster care system. People are encouraged to wear cool socks and also bring donations of new socks and underwear. www.active.com/spokane-wa/ running/distance-running-races/thesocktoberdash-5k-10k-2016

October 15

November 5

October 19-21 Young Child Expo and Conference, DoubleTree Spokane. Professionals and parents can learn about area resources which can benefit children. Participants can include teachers, therapists, social workers, therapists and more. Speakers include author Michael Gurian, and Bob McGrath from “Sesame Street.” youngchildexpo.com/spokaneconference/

“And All That Jazz,” benefit to support North Idaho AIDS Coalition, North Idaho College. Features Abbey Crawford and other entertainers. www.northidahoaidscoalition.com

October 21

November 25-28

October 23

December 3

Chocolate Chip Cookie 50K Trail Run, Riverside State Park. Enjoy running through the woods in different terrain at this familyfriendly event. Along the way will be drop bags plus cookies. ccc50k.com/

Harvest Fest 2016, The Grove Community, Spokane. This local food benefit and auction includes a four-course meal featuring locally-grown organic food plus locally-made beer and wine. www.eventbrite.com/e/harvestfest-16-tickets26912070728?aff=es2 Jillian Michaels, Knitting Factory, Spokane. The nationally known lifestyle guru, fitness coach and life coach returns to Spokane for an evening of inspiration and motivation. 1-866-468-7623

October 25

“Medicare 101,” Providence Family Medicine and Maternity Care, South Hill. Certified representatives from Medicare will discuss coverage options in Spokane County. Similar workshop Nov. 22 at Providence Medical Park. washington.providence.org/ events/phc/medicare-101/

Sugar Rush, Gonzaga Law School This ‘sweet’ fitness event sponsored by Inland NW Baby invites people to cover 5K and be rewarded with hot chocolate then receive access to a reception that includes all sorts of other treats like truffles, and fruit that can be dipped in chocolate. Different categories for teams, or casual and competitive runners. www.active.com/spokane-wa/ running/distance-running-races/ sugar-rush-2016

November 12

Festival of Trees. Coeur d’Alene. Kootenai Health Foundation’s annual fund-raiser includes fashion shows, music, a gala auction of decorated trees. Proceeds benefit Kootenai Health’s emergency department and operating rooms. http://www.kh.org/ Inland Northwest Jingle Bell Run, Riverfront Park. This 5K run or walk is a fun way to get festive and raise money for the Arthritis Foundation. Participants are encouraged to wear holidaythemed costumes and attach jingle bells to their shoelaces. www.jbr.org/faf/home/default. asp?ievent=1159619

For other events or to submit your own free listing, visit www.spokesman.com/ calendar.

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The Art of Holding Both Joy & Struggle By S. Michal Bennett | LiveWell Correspondent

Just a few weeks after her breast cancer diagnosis in 2012, then-32year-old Heather Caro began her blog My Life, Distilled, inviting readers to enter her surreal world. The North Idaho resident admits that her blog often acts as a therapy outlet; each post documents raw emotions, thoughts and actions, from the beginning of her journey until now. And it will continue, because there is no going back to life before cancer. “When I look at pictures from before,” said Caro, “it’s like I don’t even know who that person is. I have absolutely no idea.”

Travel helps survivors heal

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Heather Caro, in dark orange scarf, found enlightenment and healing from a trip to India as part of A Fresh Chapter, a non-profit that encourages travel and volunteer opportunities for cancer survivors. Photos courtesy Eliel Morell

Everyone counts their “cancer-versary” from a different date: when they find the lump, when they are diagnosed, when they start treatment. Caro’s was June 4, 2012, the date of her mastectomy, which means that she is approaching her 5-year ‘clean mark,’ a timeframe significant in cancer communities. She calls the time from then to now her “gift years,” and also recognizes that survival, for her sake and her family’s sake, needs to be more than white knuckles and staying alive. “I’m grateful,” she said, “but it’s not good enough. If that’s all you have, just staying alive, what good is that? What are you worth?” In 2016, Heather took a leap in discovering that worth through a program called A Fresh Chapter. Terri Wingham, founder of A Fresh Chapter, is also a breast cancer survivor, diagnosed in 2009 at age 30. After her surgery, she said, “I was blindsided by the emotional scars that I hadn’t expected, and I didn’t really know what to do with. I didn’t want to stay in this dark place. I didn’t want cancer to be the leading story of my life, but I wasn’t sure how to get out of it.” Traditional support groups didn’t provide answers in Wingham’s search for renewed

inspiration. But in 2011, she traveled to South Africa as a volunteer, and the idea for A Fresh Chapter was born – a way to provide emotional healing by encouraging international travel. Today, Wingham and her growing team have established creative series of Odyssey

“is the psychological trauma of facing our own mortality and dealing with the crippling side effects.” Through volunteering opportunities in India, South Africa, the U.S., Peru and Costa Rica, A Fresh Chapter offers participants changes to look forward in a positive way. “When I was sick, I stopped looking forward, because when I looked forward I just saw more treatment and more surgeries…or I saw fear of recurrence and fear of death,” she said. A Fresh Chapter essentially removes people from their day-today lives, gives them a chance to travel both physically and emotionally to new places and expands heir viewpoint. Heather Caro discovered A Fresh Chapter at a similar withdrawn time, but didn’t travel abroad until March 2016. Wingham said she loved how Heather took all the time she needed to prepare. “This was something that she wanted to do, but she waited until the time was right. I’m just so thrilled that she took the plunge and went from never traveling outside of the U.S., to India. I give her serious props,” she said. For Caro, traveling to India was like returning

I think that there’s a real need for programming that…addresses the emotional scars of the disease and acknowledges that the experience and the trauma of cancer is more than just the physical experience.

Terri Wingham, founder of A Fresh Chapter

Programs to pull cancer patients, survivors and caregivers out of the shrunken world of disease and back into an incredible community that is more than ‘cancer, cancer’ all the time. “What we underestimate,” said Wingham,

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to the highs and lows of cancer. Before her two weeks in Delhi, she shared in an email: “Just with the psychological aspects, it’s like living through the experience [of cancer] again, with all the danger and the fact that you can lose everything. You can get sick, you can lose your money, you are anonymous, but you also stick out. But being able to just breathe and experience it and appreciate all of the beauty and the unpredictability. I’m going back and not afraid of it.” Months later, she describes her trip with more clarity and quietude. “When I stepped out into this crazy world, I was so surprised by how easily I just fell into the rhythm of the place and felt completely comfortable navigating and being immersed by it. I felt like I had already been there, because I related it so much to what it feels like to experience cancer. You have so much to be grateful for, and then so much to abhor, all at the same time.” Her trip consisted of two weeks in Delhi volunteering at the Mother Teresa Center for the Mentally and Physically Disabled through Cross Cultural Solutions, an organization that partners with A Fresh Chapter to provide immersive volunteer opportunities that incorporate local culture, connection and understanding. She then joined her sister-in-law and a friend to spend a week traveling the country and participating in Holi festival. “There was something about that experience,” she said, “that was a reset button and allowed me to let go of more and not stress as much and just feel comfortable with that feeling of not being in control. Because everything was out of control in India, and it was just fine.” Wingham said that A Fresh Chapter isn’t the right program for everyone. But it is a creative and poignant solution for “people who are seeking more meaning, seeking more purpose, looking for a way to redefine and reimagine their lives.” For Caro, it has certainly helped her “reframe adversity” and find renewed expectancy for the future. With grace and wit, she continues sharing her journey through her internationally recognized blog. She has been called upon to speak at TedX, consult on national policy and participate in Department of Defense panels. She now works for Quintiles as a Nurse Advisor, filling a unique role in the care community, through providing patients, physicians and pharma with support structures that improve cancer care. She also stays connected to the “tribe” of people who traveled with her in India through the extensive Odyssey Program framework that provides support for participants “before, during and after their transformational volunteer travel experience.” Soon, she will begin planning her second “Fill Your Bowl, Feed Your Soul” event that, in 2015, raised funds to help her travel to India with A Fresh Chapter, and will continue to benefit incredible cancer programs. “It was quite the journey,” Caro said. “But it was worth it. It was worth every single little bit.” Want more info? http://www.breastcancer.org/symptoms/understand_bc/statistics www.afreshchapter.com mylifedistilled.blogspot.com www.quintiles.com

WHY ORGANIC? Buying organic products also means it’s non-GMO 170,000 acres of U.S. farmland are transitioning to organic Organic is present in over 75% of all categories on supermarket shelves Clusters of organic businesses lower the local poverty rate by 1.35% U.S. Organic exports were boosted by almost 60% The number of organic businesses grew a record 12% in one year Organic farming increases soil microorganisms up to 70% Organic meat & milk are 50% higher in healthful fatty acids Information above from OTA.com

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HEALING THROUGH

FITNESS

Participants in a LIVESTRONG class in Spokane focus on stretching.

By NICOLE SKINNER | Marketing Correspondent

When treatment ends for most cancer patients, it’s still far from the end of their journey. Now they must focus on the healing process: building their strength and confidence, and finding ways to help themselves feel whole again. It’s a defining moment for someone to create a ‘new normal,” but strengthening the mind, body and soul through fitness is one of the best ways to prepare for the next chapter. According to the Mayo Clinic, some early studies suggest that it may also reduce the risk of a cancer recurrence. Many cancer survivors want to do all they can to avoid it. Especially exercise. Jennifer Besenti of Coeur d’Alene was training for Ironman when she found out she had cancer. While she couldn’t continue her intense training during her treatment, she found it extremely helpful to stay as active as possible. She feels this made her stronger throughout her journey and helped her get back to a regular fitness program post-treatment. Besenti was also surprised to find that there wasn’t an abundance of resources for post-treatment fitness in the Inland Northwest, so she used her knowledge from training and help from friends to still keep in shape. “Find one active thing you like to do and can do; then just do it no matter what. Get moving and you feel better,” she said. For many survivors, it’s hard to know where to start, let alone know what activities are appropriate. Having a trained professional that can help tailor a routine and program that’s specifically designed for post-treatment lifestyles can be invaluable.

Photo courtesy YMCA of the Inland Northwest

Patients are often referred to physical therapy at the end of treatment, but there are other local programs and trainers available that are specifically trained in post-cancer fitness for those who are looking for more than physical therapy. Ken Korrell of Spokane immediately wanted to get back into a fitness routine post-treatment. In fact, he began training for an Ironman just one month after finishing his treatment. He recalls realizing at that time there were no specific resources in the community for cancer survivors for training or fitness. “It was scary when I realized I was doing this on my own,” he said. Fortunately Korrell, who was an auto mechanic for over 17 years, had always had an active lifestyle and was able to use his knowledge to help him regain strength and train for Ironman. After his experience Korrell was motivated to get certified as a personal trainer so he could help others who had been in the same situation. He trains a variety of clients these days through his business Phoenix Training, but especially enjoys seeing the transformation for his clients that are cancer survivors. He helps them set goals, offers accountability and the reassurance that they are completely capable of finding their new norm. “It’s an emotional and gratifying experience to be alongside my clients as they gain their confidence back,” he said. There is also one free resource in the area that cancer survivors might find helpful for post-cancer wellness. The YMCA of the Inland Northwest is one of 400 YMCAs nationwide offering the LIVESTRONG, a 12-week cancer survivor wellness program. This free program is taught by certified instructors and personal trainers who have undergone specialized training in cancer, rehabilitative exercise and supportive

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cancer care. Trish Martin is a graduate of the YMCA LIVESTRONG program and has completed 20 hours of training to come back as a peer mentor. “As a two-time cancer survivor I want other survivors to know that you can feel good again. Just getting out and being with other people who truly understand what it’s like to get that diagnosis is very encouraging,” she said. “This program at the YMCA gives all participants the tools needed to accomplish whatever their goals might be.” Cancer Care Northwest often refers patients to the YMCA LIVESTRONG program. The organization offers free yoga classes for patients, posttreatment nutrition support, counseling, and support groups for survivors and family or caregivers. For many, post-cancer fitness is more than just exercise; it also involves whole body wellness, including emotional, mental and even spiritual aspects, which are all part of the healing process. Bobbi Hamilton MSW, LICSW, CDP, Oncology Counseling Department Manager, said it helps just to connect people. “These days everyone’s connected to cancer in some way. We want patients to have the resources and support they need to make informed decisions on every step of their journey,” she said.

Possible area resources include:

PHOENIX TRAINING. Ken Korrell, owner and personal trainer, focuses on empowering survivors and helping them reach personal goals. A 12-week program can aid in their recovery and health by addressing cardiovascular fitness, balance and body awareness. Survivors start at their own level and progress at their own pace. People can choose from a group class that meets two times a week or select one-on-one personal training. Korrell is a certified personal trainer from the National Strength and Conditioning Association, has trained as a Livestrong coach and hold certifications in CPR, first aid and bloodborne pathogens. phoenixtrainingofspokane.com or 208-659-1990.

LIVESTRONG AT THE YMCA.

LIVESTRONG Coach Lynnsee Moberg, right, works with survivor Paulette Bleken. Photo courtesy YMCA

This free wellness program fits the specific needs of cancer survivors who would like to improve their quality of life following completion of treatment. Sessions are offered in small group environments with 14 participants per class and exercise protocols customized for each individual. The next series of classes begin in January. All Spokane area ‘Y’ locations offer the program. Most classes are in the evenings, but sometimes day classes are offered if there’s high demand. Survivors must be age 18 and over. They should have completed scheduled surgeries, chemo-therapy, radiation, etc. to the extent that treatment will not interfere with attending all 12 weeks. Survivors can enter the program at any point after they’ve finished treatment, which can be a few weeks prior or even a decade. livestrong@ymcaspokane.org or (509) 777-9622 extension 119 to speak with Nicole Manus, program coordinator.

CANCER CARE NORTHWEST.

Some survivors take the opportunity to push themselves hard physically as part of their healing process, including taking part in Spartan Races. Courtesy Ken Korrell

Cancer Care Northwest provides an integrated approach to the diagnosis, treatment and healing of cancer and blood-related diseases, plus other services and resources. For more information on yoga classes, nutrition, counseling, support groups and more visit cancercarenorthwest.com.

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BEYOND PINK By Tricia Jo Webster | LiveWell Correspondent

A little more than seven years ago, while her sister was going through a second round of chemo, Charlie Brewer was headed to a discovery that would eventually change the lives of thousands of Spokane-area women. While searching for solutions that might aid her sister’s battle with breast cancer, Brewer found a blog about breast thermography, and was instantly fascinated. A technology that can detect breast health issues before they develop into breast cancer? A chance to change your future before it’s affected by breast cancer? It was like stumbling across a holy grail of health. At an event a few weeks later she introduced herself to the blog’s author, Karla Porter. Eleven weeks after that, they teamed up to put on the community’s first Beyond Pink fund-raising and awareness event. The two knew they were on to something. “Our passion quickly became our mission,” said Brewer. “It’s all about celebrating the strength and beauty of women, and saving lives in the process.” Beyond Pink was born of the desire to educate and empower others in the early detection of breast disease. Both had lost their mothers to breast cancer and were determined to make a difference in the lives of other women, other families, other futures. Their goal was to raise awareness while raising funding for women who could not otherwise afford thermography, a potentially life-saving procedure. Since that first meeting seven years ago, Brewer and Porter have worked tirelessly to educate as many people as possible about lifestyle choices that promote positive breast health. Porter has more than 30 years’ experience as a medical imaging technologist – she’s certified in radiology, CT and thermography – and has dedicated her career to educating women on the importance of early detection in relation to breast disease. Brewer leads Beyond Pink’s public outreach endeavors and participates in more than 60 events each year – from 15-minute education sessions where area employers gather their staff to learn about healthy options, to the organization’s annual signature event, the Beyond Pink Designer Bra Fashion Show & Auction, which happens this year on October 14 at the Spokane Convention Center. The event sells out every year and is widely recognized as one of the city’s favorite affairs. (get more info at BeyondPink.net) “We’re fierce in this fight and we’re grateful that our passion has been embraced by so many in Spokane!” said Brewer.

So ... What is it?

Blinged bras help raise awareness, funds for cancer battle

Breast thermography is a preventative, painless, non-invasive infrared imaging technology that can detect problems before they develop into breast cancer. FDAapproved as an adjunctive screening for breast cancer since 1982, thermography is complementary to mammography and is believed to be able to detect the first signs of cancer forming up to 10 years before other procedures. The process is painless, safe for everyone and free of radiation and compression. It’s ideal for all women (and men) including those with dense breast tissue, women who are pregnant or lactating, and women with implants. The procedure is recommended for all women starting at the age of 20, which may seem like an early age, Charlie says, but when you consider that half of breast cancer fatalities are women under the age of 50, it’s never too early to take control of your health.

Advertising Supplement to The Spokesman−Review an S−R Media Company • spokesman.com • Sunday, October 2, 2016

How can you help? Beyond Pink is a local, educational, fundraising charity. To date they’ve raised more than $350,000 and all of that money stays right here, helping women in our area. If you’re interested in learning more, or helping to provide funding for women in your community, here are some great ways to do it: • Buy your tickets for the Beyond Pink Designer Bra Fashion Show & Auction (hurry … the show sells out annually!) • Become a Beyond Pink sponsor • Purchase a raffle ticket to win a Beyond Pink Toyota • Provide a thermography grant – each thermogram costs $275 • Invite Beyond Pink to your workplace or social group and listen to their story • Get a thermogram and share your experience Visit BeyondPink.net to learn more

How can you get started? Beyond Pink donates 100 percent of its net proceeds back to the Spokane-area community. Anyone who lives in Spokane County and surrounding areas one hour or less away can apply for a grant through BeyondPink.net. The application is really simple: to date, it has funded every qualified grant it’s received. Each grant includes a riskassessment thermogram including grayscale images, MammaCare clinical breast exam, a report and interpretation (sent to Beyond Pink provider), and a 30-minute follow-up visit with a Beyond Pink affiliated physician.

“This technology is empowering,” Brewer said. “You see these images and you know you’re on it – you know you can work toward making your health a priority, putting yourself on the top of your to-do list. Because, let’s face it, you’re no good to anyone if you’re not here.”

By the Numbers Currently 1 in 8 women will be diagnosed with breast cancer. That number is expected to increase to 1 in 5 within the next 10 years -- unless we do something about it. • 85% of breast cancers have no family history • 80% of breast cancers are Estrogen Receptor Positive, meaning estrogen is feeding the tumor • Washington state one of the highest in the nation for breast cancer • 1 in every 1000 men will get breast cancer Each year more than 200,000 women in the United States are diagnosed with breast cancer and more than 40,000 die from the disease. The American Cancer Society and medical research supports the idea that early detection can provide a significantly greater opportunity to treat and defeat cancer. A majority of insurance companies do not provide mammograms for women under the age of 50, but nearly half of deaths from breast cancer occur in women who are under the age of 50. Thermal imaging sees breast disease at the earliest stage, as much as 10 years before a growth can be seen on a mammogram.

Breast Health Tips

Beyond Pink shares these tips to help improve and maintain breast health. • Limit exposure to EMFs (cell phones, microwaves, etc) • Avoid or limit caffeine • Eat organic whole foods • Avoid exposure to chemicals • Consume healthy fats • Have your hormones tested • Reduce or eliminate red meat • Reduce sugar consumption • Enjoy daily small doses of sunlight • Practice stress management • Take care of your teeth • Maintain a healthy weight • Adopt an anti-inflammatory lifestyle

• • • • • • • • • • • •

Have an emotional support network Eliminate junk foods and sodas Exercise daily Avoid birth control pills Avoid synthetic hormone replacement Rest adequately and sleep in the dark Detoxify on a regular basis Avoid all plastics for food, water and personal care products Avoid metal underwire bras Consume anti-oxidants and digestive enzymes Do monthly self-exams Put yourself first

The Beyond Pink Fashion Show and Auction each fall raises money for cancer treatments. Guests enjoy a seeing a series of intricately designed underwear on the runway. Photos Courtesy Beyond Pink

Advertising Supplement to The Spokesman−Review an S−R Media Company • spokesman.com • Sunday, October 2, 2016

Interest growing in complementary therapies Some cancer patients see value in exploring options with or without chemo By Jean Arthur | LiveWell Correspondent

When Lisa Jones detected a lump in her breast in November 2010, the 55-year-old Whitefish, Mont., resident tackled the disease with as much verve as she does a steep and powdery slope at Whitefish Mountain Resort: full speed ahead. “I was so overwhelmed when I was diagnosed” said Jones, whose cancer is now in remission. She had a double mastectomy followed by nine months of chemo and radiation treatments. Through the Wellness Education Center, Healing Ministry in Kalispell, Mont., Jones and her husband met and entrusted practitioners to her wellbeing in concert with oncologists at Kalispell Regional Hospital. “I was fearful they’d say don’t do chemo,” recalled Jones of the Wellness staff. “But they were supportive and told us about great supplements if I did do chemo.” Her oncologist did his own research and testing, and contracted with a company to

make his own pharmaceutical supplements, which were the same as the ones her wellness practitioner was recommending. Throughout the traditional medical treatments, Jones followed the supplement regimen as well as strict diet: no sugars, vegan food and daily wheat grass juice, which she says has a molecular make-up close to human blood. During the treatments, she needed to re-build her blood by drinking four ounces of wheat grass at a time. “We are now seeing a combination of things going to help people become healthy,” said Jones. “If you just poison cells with Western medicine, you are so sick with side effects because the immune system is so sick. With the supplements, I never got sick, never threw up which most people do. I believe the supplements helped me avoid being sick.” Jones also attended the Hippocrates Institute in West Palm Beach, Fla., for three

weeks, where she continued the path fighting cancer through education, nutrition and spiritual health. The 50-year-old institute has seen some controversies regarding alternative care. However, Jones found solace in the spa therapies and encouragement in the nutrition counseling and raw foods diet. She recognizes several other complementary therapies in treating her cancer have helped her become and stay healthy including colonics, ionic foot baths “that pull all the toxins out of the body” and continuing education. “Unless you have the resources and the advocacy to help you negotiate cancer treatment, it’s really overwhelming and hard to weed through all the info,” she added, noting that many wellness centers and various websites are good starting places. The American Cancer Society estimates that about one in eight women in the U.S. will develop invasive breast cancer.

Advertising Supplement to The Spokesman−Review an S−R Media Company • spokesman.com • Sunday, October 2, 2016

For centuries, cancers have been treated by removal. Yet even ancient physicians knew that excising a cancer was often followed by a return of cancer. Roman medical writer Aulus Cornelius Celsus (c. 25 BC – C. 50 AD) noted, “After excision, even when a scar has formed, none the less the disease has returned.” While surgeries still headline some treatments, Bryce Olson, a 45-year-old global marketing director for Intel, used cutting-edge, “big data,” research to complement his treatments for prostate cancer. “I was diagnosed in March 2014 with a very aggressive metastatic prostate cancer,” said Olsen. He learned quickly that most people with the diagnosis survive only 15 months. “That’s the average, but my cancer was growing way faster than the average case.” In addition to “a very aggressive standard of care, surgery and carpet bombing chemo, which didn’t impact the cancer at all, I had my DNA sequenced to target the cancer.” In his job at Intel in the Health and Sciences Group, he knew about Intel’s work with genomics and precision medicine. The company’s partnerships with the Knight Cancer Center Institute at Oregon Health & Science University has driven what’s called the Collaborative Cancer Cloud project, an open source big data technology that includes an opensource genetics database. As a disease of the genome, he says, cancer can be investigated via data-driven approaches. So Olsen had his own genome and his tumor’s genome sequenced. With that information, Olsen approached doctors in hopes of joining a clinical trial. “I contacted doctors at Cedar Sinai in L.A.,” said Olson. “But they said ‘Sorry, we have a backlog of advanced cancer patients.’ Then I told them, ‘I have sequencing data. I’m a match.’ We started the drug trials 16 months ago and shut down the cancer. This is representative of the way to combine

Lisa Jones took a variety of steps toward healing after being diagnosed with cancer, including drastically changing her diet and working with her doctor to find ideal supplements. This helped her continue to ski and bike. Above and preceding page photos courtesy Pete Sideira

technology and science to go after cancer, to see what fuels the cancer to potentially turn it into a manageable disease.” Olson now works to raise awareness for big data’s ability to help doctors help patients. “I tell patients to get the DNA sequencing. It can change the course of their life. Most major cancer centers offer DNA sequencing, but they don’t tell patients. The pathology departments understand this and are driving the sequencing, but oncologists aren’t trained in genomics thus don’t try it.” Nearly a year-and-a-half later, Olsen is back to surfing, fishing and family time, and spreading the word on the value of big technology. “Data is power,” Olson said. “Having the data information is power. I would not have gotten into the clinical trial without it. Vice President Joe Biden is beating up cancer centers because they don’t share data! We have more when we share.” He said many cancer centers don’t want to share personal health info out of privacy/HIPAA concerns. “Our solution is keep data where it is and we send the analytics in the private cloud. Privacy is preserved that way and protected. MIT and Harvard, and some of the largest cancer research in the world, are involved in this. We help make data faster.”

As the battle against cancer continues, organizations find new ways to fund research and treatment. The Susan B. Komen Foundation notes that breast cancer is the most common cancer for women globally and the second most common overall. Some 246,660 cases will be diagnosed in the U.S. in 2016. In February, Vice President Joe Biden joined the White House announcement of a $195 million investment at the National Institutes of Health in fiscal year 2016 as part of a proposed nearly $1 billion budget initiative for the “Cancer Moonshot.” In several interviews, Biden maintains everyone benefits. “It’s personal for me. But it’s also personal for nearly every American, and millions of people around the world. We all know someone who has had cancer, or is fighting to beat it. This is our moonshot.”

Advertising Supplement to The Spokesman−Review an S−R Media Company • spokesman.com • Sunday, October 2, 2016