Livewell, april 27, 2014

physically, mentally, spiritually

LiveWell issue 5 | april 2014

Wonders of Wine Legumes or Meat Fun Runs School Lunches Events Calendar spokesman.com/livewell

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

TA B L E O F C O N T E N T S

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38 Y O G A : M I N D , B O D Y, SPIRIT BALANCING Local experts help us stretch for success

17 I N F U S E D WAT E R Adding fruit naturally boosts flavor

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| EVENTS CALENDAR

Wellness related events for Spring and Summer

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| THE WONDERS OF WINE Raise glasses for good health

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Can natural remedies boost health?

4 FUN RUNS

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| SCHOOL LUNCHES

| DISCUSSING DEATH Starting a dialogue can be tricky

Do they have to include mud?

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| ESSENTIAL OILS

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| EWU CARES Students create new resource for local aid

Cheney cooks moving back to scratch

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| V E G E TA R I A N K I D

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| P E T S AT W O R K Furry friends can brighten your job site

Family finds freedom in going meatless

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| L E G U M E S O V E R M E AT ?

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| YOUNG CYCLISTS Bike community pushes the fun of pedaling

Indian dietary staple gives protein boost

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| S P O K A N E ’ S TA P WAT E R Say no to the bottle

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| D E N TA L A N X I E T Y Learn how not to fear that big loud drill

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| B U S I N E S S D I R E C T O RY Get to know local service providers

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

CONTRIBUTORS J o e B u t l e r, Ed i tor/Wri ter S-R Media Marketing Department.

T hough he once made his mom cry when he first tried whi te bread and Twinkies and asked for more of each, Joe now loves learning new ways to prepare healthy food.

Tr i s h M e r r y ma n , D esi gner S-R Media, LMP / owner l i n d e n r ü t e m a s s a g e . Trish is l ooking forward to a summer of kayaking, cycling and exploring new trai ls in Oregon with her BFF, Ben - a yel low Lab who she believes rescued her, not vice versa. lindenrutemassage@gmail.com

C our t n e y D u n h a m , Wri ter Courtney is a publicist, and direc tor of Dunham Media Publici ty & Dev elopment. F ollow her writing and creative projects at www.nothingonpaper. com

H o ll y J o n e s , Writ er is an Emmy Award-nominated veteran of local television and national advertising. The WSU grad enjoys motherhood and other creative endeavors and can be reached at facebook.com/HandmadeHollyJones

S h a l l a n K n o w l e s, Photographer Shallan is a web desi gner, photographer, yoga instructor, and ow ner of G l u t e n F r e e S p o k a n e . c o m , which covers gluten-free dining optio ns around the Inland Northwest.

Li sa Vo th , D i r ect or y S a l es Lisa is an Eastern Washington native settling back in aft er a year in Africa.

Known for spontaneo us movie quotes, she’s excited to enjoy Spring in Spokane, paint mo re often and learn self-forgetfulness.

Bi l l D a v i ds on, S a l es L ea d Bill has worke d fo r S-R Media for over 7 years. A graduate of WSU in Business, he appre cia te s working with advertising clients to improve their companies. His gre at est joys are his wif e and 6 children.

Ren é e Sande, W r i t er A Spo kane native, Renée has spent 15 yea rs in communications, from PR to publishing, and is currently a free lan ce writer and designer who enj oys traveling and the greener side of t hings. h t t p : / / r e n e e s a n d e c o m . c o m

Ju lie Humphreys, W r i t er Julie is a longtime reporter/TV anchor.

She sp ent 22 years with KHQ, and now writes f or various publications, hosts a radio health show, produces videos, and works on a local health initiative ca lle d Step UP and Go.” w w w. s t e p u p a n d g o . o r g

S arah Bain, W r i t er Sarah is a fre elance writer and nonpro fit co nsultant. She has a special in te rest in end-of-life issues, hospic e and grief support.

N i c o l e Sk inner, W r i t er Nicole is an alumna of Eastern Washington University and a mother of three. She loves sh aring her passion for life, health and th e lost art of home management a t sa ve liveeatlove.com

E r i k a P r i n s , Wr iter Erika coordinates Spokane Bike to Work Week and serves on Spokane’s B icycle Advisory B oard. Read more of her writing at e rikaprins.com

Mar y M olan, W r i t er Mary is a freelanc e writer and stay-athome mom. Before trading in her dress pants for pajamas, she was a copywriter at a Spokane ad age nc y for eight years.

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Are RUNS getting too FUN FUN? ?

Fitness events getting serious about social component Story by NICOLE SKINNER LiveWELL Correspondent Once upon a time, not all that long ago, participating in a competitive group run was something done only by people in tip-top shape.

Serious runners trained, were careful about what they ate and always were going for the next personal record.

These types of runners are still around and welcomed heartily to endurance events like Ironman or plenty of marathons.

But there’s also a new breed of athlete: fun runners who love giving their all for events that blend athleticism, unusual courses, and sometimes a lot of mud or paint.

Over the past few years more of these fun-type fitness events have been springing up across the country, including several in the Northwest like The Dirty Dash, Color Me Rad and even the locally-organized Muddy Miles.

These are also in addition to the numerous other traditional no-frills fun runs the area normally hosts. Even Bloomsday continues to see an increase in the participation from those who are just doing it for fun, not for pure competition. But even here, some people wear costumes or try to be a little more visible.

Judi Rabensteiner of Spokane participated in the 2013 Spokane Dirty Dash and enjoyed “the team camaraderie, falling in the water, splashing each other with abandon, lots of laughing and just plain ol’ getting down and dirty.”

Maybe the rise in these types of races and events is due to the increased awareness for improving overall health and the need for more physical activity. Or maybe people like you just got tired of only the athletes competing and having all the fun.

Before you lace up your shoes … or duct

tape them on (which some slipperier events recommend), find out what to expect when you arrive at the starting line.

For starters, visit the website or Facebook page for any race or event you are interested in. Check out past event photos, read about the event and check for frequently asked questions.

If it’s not necessarily a traditional Point A to Point B run, you’ll want to know exactly what you’re signing yourself (and possibly

your friends and family) up for, since many race or event registration fees are nonrefundable.

After you’re registered, finalize who is participating with you, whether costumes or messages are permitted, encouraged, or forbidden, and how much training may be needed.

While some people are physically fit enough to jump right in to any race or event without much preparation, fitness professionals or physical therapists recommend that even ‘forfun-only’ athletes should do some form of training prior to an event to help minimize the risk of injury.

“Consistency in training and the addition of a crosstraining program are going to be two of the best tools in an athlete’s toolbox for staying injury-free,” said Aryn Presta, Pilates and Spin Teacher at Precision Pilates of Spokane.

Whether you find an online training program, like Couch to 5K, or you work with a local trainer, it’s ideal to start your training at least eight to 10 weeks prior to your event. If you’re spontaneous and register with less than eight weeks to your event, any training you do between signing up and your event is better than none.

Since most of these fun runs are something you’ll be doing with a group of family or friends, it’s a great idea to invite them to train with you.

Once you’ve done one of these new fun runs or events, you may find a newfound inspiration for running or just becoming more physically active in general.

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Gretchen Willard of Color Me Rad and The Dirty Dash says she often hears that the fun component can help introduce people to running who may be intimidated by traditional runs.

“Many people find out they want to incorporate running into their lives regularly and they go on to do competitive races or other fitness events,” she said. “That’s really one of our goals, to make people excited about fitness, to show them that they don’t have to see exercise as a boring, monotonous endeavor. It can really be something that you look forward to.”

Opposite page: Photo courtesy Color Me Rad Many of today’s fun runs go beyond traditional exercise and add social components like paint, mud or themes.

This page: Photos courtesy Dirty Dash and Bloomsday/Paula Siok Two other popular area fitness events are The Dirty Dash and Bloomsday.

2014 RUNNING EVENTS Bloomsday Run or Dye Color Me Rad Dirty Dash Muddy Miles The Color Run Tough Mudder

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bloomsday.org runordye.com colormerad.com thedirtydash.com muddymiles.com thecolorrun.com toughmudder.com

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Lunches kids love School districts trying to bring back ‘from scratch’ Story by RENEE SANDE LiveWELL Correspondent

Washington school districts are stepping up to the plate in the fight against childhood obesity with a focus on food that’s fresh, not canned, baked not fried, and local, not shipped from a manufacturing plant.

Already, kids are noticing and appreciating the changes, and schools are also seeing the improvements reflected in their budgets.

“It’s so cool to see kids piling salad on their plate, and know they’re going to eat it,” said Laura Martin, wellness coordinator for Cheney School District. “It’s been incredibly successful and so much fun.”

Martin was hired by an Empire Health Foundation grant in 2011 to fight obesity in Cheney. She has seen great transformations in the kids over the past 2 ½ years due to the kitchens being turned back into “cooking kitchens.” Meals are healthier and kids are excited about better choices.

Teachers are ecstatic about the change as well, seeing the dictum “The better we eat, the better we learn” in action. Martin said they noticed right away that the typical 2 p.m. energy drop wasn’t happening any longer.

“It was definitely time for a change,” said

Martin. “One in three kids today is either overweight or obese; 32 percent of our kids were in one of those categories.”

In the face of these staggering statistics, EHF—a local private foundation that works to improve health in eastern Washington— had slated its Obesity Prevention Initiative to tentatively start in 2012 in area schools in the seven counties t they serve (Ferry, S Stevens, Pend O Oreille, Lincoln, S Spokane, Adams a and Whitman).

However, w when foundation o cials polled offi s school districts to find their level of m motivation for the p program, they only f found Cheney and O Othello ready to go, a although several o other districts w weren’t far behind.

“We didn’t e expect such r readiness, but we w were thrilled,” said A Antony Chiang, p president of EHF. E EHF awarded C Cheney and O Othello grants i 2011 to outfit in s school kitchens t cook fromto s scratch meals and provide training on how to cook those meals—such as herb-baked chicken, not chicken nuggets, or roasted red potatoes, not French fries.

“At first, lunch counts went down. Then the education came in, like our “Vegetable Fear Factor” event which encouraged kids to try different veggies,” said Martin. “Kids now say, ‘When is the next taste test? I have an idea!’”

Families are getting involved through programs like “Snack Attack,” where they

learn how to replace unhealthy treats with fun healthy snacks, and “Nutrition Night” which teaches them how to prepare processed meals, such as Hamburger Helper, using fromscratch ingredients.

Although the initial investment in kitchen equipment and training was significant, no additional employees were hired, and the program, after only two years, is turning a profit, which goes right back into the program.

“I think there’s a myth out there that healthy scratch-cooking is expensive,” said Chiang. “But if you think about it, as a family, if you’re trying to save money, comparing eating at home to going through the drivethru…we all know eating at home is the cheaper—and healthier—option.”

Last year, Martin secured the only U.S. Department of Agriculture Farm-to-School grant awarded in Washington, which allowed her to strike up another partnership with the Cheney Trading Company store for a student and community-engagement program called “Harvest of the Month.”

The program encourages students to try a different farm-fresh Washington-grown fruit or vegetable each month, tying in with classroom curriculum.

In-store “Harvest of the Month” posters feature the monthly item, provide kid-friendly, take-home recipe cards, fun nutrition facts and a Washington map, showing the location of the farm where the item was grown.

In addition to overhauling the food part of the equation, the EHF grant helped Cheney Schools to increase physical activity levels across all grades, as well.

At the elementary level, basic activity equipment was purchased, so recess became more structured with supervised games like flag football and soccer.

At the high school level, the grant helped provide 22 new cardio machines, which can be used before and after school, with adult supervision.

Study results last spring were encouraging.

The program’s analyst, Dr. Kenn Daratha, of Washington State University’s College of Nursing and the University of Washington’s School of Medicine, studied 476 students from various grades before and after the 2011 grant.

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

He reported that the percentage of overweight students dropped from 19.1 to 14.7 percent, with the mean BMI (Body Mass Index) dropping from 68.1 to 66.2.

Although he says the mean BMI is still high (it should be 50 for this group of students), Daratha is encouraged by what’s happening in Cheney.

Now Martin is working with East Valley and Spokane school districts, which were both awarded EHF grants in 2012, along with Newport, Wellpinit and Davenport school districts, to implement similar programs and build on existing nutritional efforts such as community gardens and the Spokane School District’s participation in Michelle Obama’s “Let’s Move” initiative.

“The conversations are happening,” says Chiang. “If you run into a school board member or you’ve been thinking of contacting your school district regarding their lunch program and how it can be better, get the conversation going.”

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

VEGETARIAN:

Runs in the Family

Daughter knew at a young age that she didn’t like the way animals were treated Story by COURTNEY DUNHAM LiveWELL Correspondent ‘Like mother like daughter’ is more than a cliché in the Chvilicek household – it’s how a 12-year-old convinced her mom to join her in being a vegetarian.

Maggie Chvilicek, now almost 19 years old, chose to become a vegetarian in the sixth grade after learning about how animals that we eat are treated. Her mother, Brigid, said she was not surprised that even at a young age, Maggie decided to take this step.

“It was very consistent with her personality. I have supported her decision, and I admire her discipline,” Brigid said.

Soon, her mother followed that same path for similar reasons – once she learned more about how animals are raised and processed for food, she decided to join her daughter in not supporting those practices.

“I do eat dairy but nothing that causes an animal to die in order to feed me,” she said.

“I try to buy organic and humane products as much as possible, and when possible I prefer to know/have met the person raising the animals, which supply the products, so I buy from local farmers.”

Brigid was never a big meat eater in the first place, so it wasn’t too hard to go to the next step. She admittedly misses a few things ... bacon, pulled pork, French onion soup, and

cashew chicken salad. But so far she has not gone back.

“Meat can smell really good, but the idea of eating it doesn’t actually appeal to me anymore,” she said.

Pro-meat advocates say that people thinking about cutting meat out of their diet may not be able to get enough protein and iron. Brigid said she worried about this with her daughter, especially in her growing years while growing up in Spokane.

“Maggie took iron supplements, and I occasionally do as well. Because we eat dairy products, protein hasn’t been a problem,” she said. “Cheese and yogurt are frequent sources of protein. Plus there are other foods that provide ample protein, such as beans.”

Brigid loves vegetables, and says she’s very happy to have a veggie sandwich or panini.

“Veggie pizza is great. I try to watch carbs, so I don’t eat too much pasta but that is nice on occasion. There are wonderful stews and soups that are legume- or vegetable-based that I enjoy,” she said.

Her advice to people just starting out or thinking of becoming vegetarian is to be willing to try different things.

“My daughter didn’t think she’d like tofu, but she loves it in fried rice. I didn’t think I’d like kale but have found ways to prepare it

that I enjoy. You may have to experiment but there is plenty of food out there,” she said.

Occasionally, eating at restaurants is a challenge, and Brigid admits that she gets tired of only salads.

“Eating at McDonalds or other fast food restaurants is really tough, so I almost never do, but that is a healthy side benefit of being a vegetarian,” she said.

Becoming a vegetarian isn’t a decision one makes lightly or suddenly.

“My daughter challenged me to just give it a try. I said ‘OK. I’ll try for a month.’ I never went back and don’t think I probably ever will.”

Technically, Brigid is called a

pescatarian, a term for dieters who abstain from eating all meat and animal flesh with the exception of fish.

“I eat fish, but Maggie does not. I think many people start out eating fish but phase that out as time goes on, because the problems with our animal production are just as bad if not worse in our water life,” she said. “When I see films of fishermen catching tuna and killing dolphins it is horrifying. And I love fresh tuna. I find myself eating less and less fish/seafood the longer I am a pescatarian. But at this point I still do.”

Maggie quit fish a few years ago after watching a documentary about fisheries.

“I think the longer you go not eating animal life, the less it appeals,” she said. “I think I could probably stop fish/seafood fairly easily at this point as well. It’s not right the way they treat them either.”

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Upgrade your diet with legumes The once ‘poor people’s meat’ is replacing meat in global diets Story by COURTNEY DUNHAM LiveWELL Correspondent

Thinking of giving up meat and wondering how you’ll get your protein?

Consider legumes, which used to be called “poor people’s meat” because they’re an inexpensive source of quality plant protein.

They’re not only an ideal meat substitute, but a sort of super food that many nutritionists say can be enjoyed daily.

The vitamin and mineral profiles of legumes and meat are comparable. Whereas meat also includes cholesterol and saturated fats, legumes are cholesterol-free and contain virtually no saturated fat.

Just ask Moses Lake, Wash., nutritionist Dr. Swarna Moldanado, who grew up in India where legumes were part of her regular diet, and consumed at any meal, including breakfast.

When she moved to America, she began eating whatever they served in the school cafeteria, mostly meat products. It was only when she finished school and started cooking for herself that she realized that legumes were missing from her diet. Soon she was again adding dry beans, peas, lentils, and other legumes to her daily regimen and feeling better.

“I didn’t realize how much I missed eating them,” Moldanado said. “I did gain some w weight over the four years I was in graduate s school from not eating them too.”

She attributes her weight gain to a diet t that consisted of more meat, sugar and dairy p products, and less vegetable sources.

“After leaving school, I managed to lose t the weight I gained slowly over a period of t time without making any other changes in m daily life, besides the addition of more my v vegetables and legumes,” she said.

Moldanado became curious about why l legumes were so overlooked in the United S States but so popular in other cultures as a w way to help health and prevent disease.

legumes contain significant amounts of insoluble and soluble fiber, and nearly all legumes provide protein, fiber, B vitamins, iron, zinc, magnesium and potassium.

Eating legumes several times a week promotes bowel regularity and helps keep blood sugar levels in check.

As an excellent source of complex carbohydrates, protein and fiber, they are a highly satiating food. This means that for a relatively low amount of calories legumes make you feel fuller longer and, therefore, help prevent hunger that can lead to unhealthy snacking. Most

.....

“They are high in vitamins and minerals that help fight inflammation, high fiber content, both soluble and insoluble, and lean protein,” Moldanado said. “But it is not necessary, or recommended, that legumes b a part of every meal -- American dietary be g guidelines recommend a half-cup of cooked le legumes at least three times a week.”

The legume class of vegetables is e extremely broad, encompassing more 13,000 v varieties of beans, peas, and lentils.

Legume types include immature, “fresh” v varieties that haven’t been fully developed, s such as pod beans, peas, shell beans, lima b beans and edamame. The richer mature legumes, or “dried,” types include black beans, kidney beans, lentils and split peas.

“I wouldn’t count on seeing immediate or dramatic changes in your health, nor can legumes alone make up for all other unhealthy dietary habits,” Moldanado said. “But slow and sustained addition of legumes in your diet is bound to yield benefits to your overall health.”

Opposite photo courtesy. When Maggie Chvilicek, left, became a vegetarian in sixth grade, she eventually encouraged her mother Bridgid to begin cutting out meat.

Photo courtesy Thinkstock.com

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JUST ADD WATER Spokane’s tap water passes drinking standards Story by COURTNEY DUNHAM LiveWELL Correspondent What’s one of the best, easiest and cheapest things you can do to improve your health?

Drink water.

But how safe is our tap water and can the benefits of drinking it throughout the day outweigh any concerns about quality? The answer to both questions is yes -- and the benefits run the gamut from helping you lose weight to reducing your headaches.

According to the City of Spokane’s annual Water Quality Report, the city’s drinking water continues to meet or exceed Washington and U.S. drinking water standards.

The city operates its own accredited water quality laboratory and performs routine and frequent tests on the region’s water supply.

Spokane operates the third largest water system in the state. Only Seattle and Tacoma have larger water systems.

Spokane’s source of drinking water is the Spokane Valley–Rathdrum Prairie Aquifer.

According to the report, aquifer water is pure enough to be pumped from the ground and used without any form of treatment. The city does add chlorine to drinking water in order to maintain its purity throughout the distribution system.

The report advises, though, that all drinking water, including bottled water, may reasonably be expected to contain small amounts of some contaminants, which do not necessarily indicate a health risk.

To be on the safe side, nutritionist Abby Black recommends that people use a water filter either on their tap or a filtered pitcher.

“I think it’s a great investment in your health to clean your drinking water even more, and many people say that the water just plain tastes better using a filter,” Black said.

There are several types of water filtration, and Black said the best filters use a combination.

• Reversed Osmosis, often used by bottled water plants, uses pressure to force water through a fine membrane. Originally developed to produce drinkable water from seawater in submarines, Black said this type is recommended primarily for drinking water.

It’s is almost always used in conjunction with carbon filters, which eliminate much of the chlorine that can deteriorate the reverse osmosis membrane. Although this system yields the best-tasting and best-looking water,

it usually requires professional installation, and can cost between $500 to $3,000, depending on how extensive your system is.

• Activated Carbon is the most popular and affordable filter system, which comes either granulated or as a block that filters out most contaminants.

A carbon filter does not require a storage tank like Reverse Osmosis, and even though it will not eliminate some of the total dissolved solids that reverse osmosis does, it can be a very effective filter for contaminants.

Whichever filtered approach is used, Black advises people to drink at least eight cups of water daily for better health plus an easy lifestyle upgrade for anyone serious about losing weight.

“A study found that drinking two cups of water can increase your metabolic rate by 30 percent for an hour,” she said.

“Studies also show that drinking one glass of water before a meal literally fills us up so we naturally eat less.”

Another power of water? It can save you from a heart attack. Black said a study found that people who drank more than five glasses of water a day were 41 percent less likely to die from a heart attack during a six-year period compared to those who drank less than two glasses. Researchers say it’s because being dehydrated thickens the blood, which raises blood pressure, and makes your heart work harder.

A daily water habit can make you headache-proof too. In one study, scientists had migraine sufferers drink six cups of water a day, the others took a placebo pill. Two weeks later, the water group had 21 fewer

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hours of headaches than placebo volunteers, as well as less pain when they did have a headache.

“Water makes you smarter. Your brain needs a lot of oxygen to function at optimal levels, so staying hydrated ensures that it’s getting all it needs. In fact, drinking eight cups of water a day can improve your cognitive performance by 30 percent,” Black said. “Research also shows that dehydration is the single most common cause of daytime fatigue at your job. In fact, being just two percent dehydrated can trigger short-term memory problems and difficulty focusing. So, stay hydrated to be at your best.”

Although Black is a proponent of using filters, she said that in most cases tap water is very safe and sometimes even better than bottled water. She urges people to drink a lot of water, period – however you decide to drink it.

For more information on the aquifer, visit the Spokane Aquifer Joint Board at spokanaquifer.org Opposite page: Photo by Shallan Knowles Urbanna Natural Spa Salon and Wine in Spokane features water infused with apples and other fruit.

Below: Photo by Courtney Dunham If you’re looking for a healthy pick-me-up to plain old water, just add fruit or vegetables.

Naturally infused

WAT E R makes bland BETTER Although water is healthy, it is never going to be accused of being an exciting beverage.

But there are ways to spice up your H20 by tossing in other natural ingredients.

By adding fruits or herbs to your water, local trainer Dominika Brooks said you can also contribute essential vitamins and minerals. Plus good hydration helps the function of your kidneys, boosts metabolism, aids weight loss, and helps maintain energy levels.

And if the taste of water infused with extras makes water more appealing and helps increase your daily intake, even better.

Brooks suggests staying away from flavored waters you see on supermarket shelves, since most contain preservatives, artificial sweeteners, colors, dextrose, high-fructose corn syrup, and refined sugar.

“Make your own infusions at home – it’s really very easy,” she said. “Simply add fresh fruit, fragrant fresh herbs, and spices to filtered water and put it in the fridge. Try different combinations to find the taste you like. You’ll be surprised how much better and fresher they taste than pop or fruit drinks.”

Here are some fun flavored water ideas: LEMON Add freshly squeezed lemon juice to lukewarm water. Brooks and many nutritionists recommend drinking this first thing in the morning to wake up your internal organs. Lemon water helps balance pH, boosts your immune system, aids digestion and weight loss, stimulates your liver and provides a great dose of vitamin C.

CUCUMBER, MINT, BASIL & LEMON This combo helps bloating and improves digestion. Mix 10 cups of water in a pitcher with one thinly sliced cucumber, one thinly sliced lemon, a 1/4 cup of fresh finely chopped

basil leaf and 1/3 cup of finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

PINEAPPLE WITH GINGER Pineapple is a citrus, and ginger has antiinflammatory properties. ½ cup cubed pineapple 1 tablespoon freshly-grated ginger Filtered water

STRAWBERRY, RASPBERRY & BLUEBERRY Get a big dose of antioxidants, vitamins and minerals by adding a handful of strawberries, raspberries and blueberries to filtered water and let it sit for 30 minutes, then refrigerate.

WATERMELON, MINT & CINNAMON Watermelon helps the body flush out toxins. It contains citrulline, an amino acid that has been shown to help the liver and kidney during the detoxification process. ½ watermelon (small chunks) Mint leaves Cinnamon stick Filtered water

GREEN TEA, MINT & LIME This cool green tea treat is great for fat burning and digestion.

Add ½ bunch of mint and some sliced lime.

PARSLEY Cut a bunch of parsley into small pieces and put in a pot. Pour on fresh water and boil for 10 minutes. Let it cool down and then filter it and pour into a clean bottle. Cool in refrigerator

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How do I help my child stop using a pacifer?

Past the age of 18 months, using a pacifier is a learned habit rather than a developmental necessity.

Prolonged use can cause changes in the position of the front teeth, potentially putting them at greater risk for injury.

Changes in the growth of the upper jaw can also be seen with prolonged use. We recommend that parents be creative when taking the pacifier away, but consistency is key. Once a parent has made the decision to take it away, we do not advise giving it back for any reason.

Need a little help?

You and your child are invited to:

Pacifier Party!

Thursday, May 15 11:30 am-1 pm

Kids, bring in your binkies and trade them in for a big kid treat! Join us for refreshments, prizes and a visit from the tooth fairy!

We will collect & dispose of the pacifiers.

now taking appointments

call 315-8500 Follow us on facebook for contest and updates.

dr. erin johnson, dds, ms

dr. becky coombs, dds

2020 e. 29th Ste 130 spokane, wa 99203 s o u t h h i l l p e d i a t r i c d e n t i s t r y. c o m

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FEAR FACTOR Keep dental anxiety from taking root Story by MARY MOLAN LiveWELL Correspondent For some kids, the worst monsters in their life are the scary, mean, biting and growling things that they’re certain are living under the bed or in the closet.

But for others, the boogeyman may be a smiling dental professional with a white lab coat and a tray full of pointy, poky instruments.

No matter how friendly dentists can seem in real life, they can sometimes strike fear into the hearts of children and even some adults.

“It only takes one painful dental experience to ruin every experience going forward,” said 35-year-old Spokane resident Tom Raymond, who returned to the dentist after a three-year break, and learned he had a couple of cavities.

During what he thought would be a routine filling, he said the dentist struck a nerve with him—literally. He described the pain as excruciating, the kind that makes you bolt upright.

Now the sound of a drill still makes him immediately start to sweat and his heart race. But it also has taught him to keep those regular maintenance appointments.

“I go back because I know it will only get worse if I don’t go,” Raymond said.

Some tears and anxieties are expected from kids, especially if a dental visit is a new, uncomfortable situation and the doctor uncomfortably sticks his or fingers into a patient’s mouth.

But even this discomfort doesn’t necessarily have to turn into a permanent lifetime fear of dentists.

Molly Gunsaulis, D.D.S., a Spokane pediatric dental specialist, said actual children’s dental anxiety is quite rare because it’s a learned condition and therefore can’t manifest itself immediately in everyone.

She said the anxiety some parents see often turns out to be normal age-

appropriate behavior.

“Very young children can’t articulate their impatience or annoyance fully with language, but they can show this by crying and ‘trying to get away from the moment,’” she said.

Even adults can sometimes start to get anxious or even panic a bit when the dental chair reclines and they have to stare at the ceiling or a bright light – no matter how soothing the music is.

But most adults know enough to not start crying or fidgeting, which is normal behavior for kids.

Gunsaulis said actual terror in children is definitely more distinct than general discomfort.

“It is terrifying to behold, trust me, when you see it you will know it,” she said.

“It is not defiant, angry, irritable or shy.

Think of the scariest movie you’ve seen and imagine how you looked and behaved during the pivotal scene.”

To avoid all of this anxiety, she and other dentists try to make a child’s first and early experiences as positive as possible for kids and their parents, and then stay consistent in future visits.

It also helps if parents start their child’s regular dental exams at an early age and try not to skip appointments. The American Dental Association recommends the first visit take place within six months of the first tooth erupting, and no later than the child’s first birthday.

Cases of true dental anxiety typically involve older children of parents with a history of negative dental experiences.

Parents either deliberately or subconsciously can contribute to the child’s mistrust and anxiety of these visits by not taking

Advertising Supplement to Sâ&#x2C6;&#x2019;R Media/The Spokesmanâ&#x2C6;&#x2019;Review â&#x20AC;˘ Sunday, April 27, 2014

them to the dentist regularly for fear of something bad happening.

Ultimately, avoiding a childâ&#x20AC;&#x2122;s regular dental care can sometimes lead to future dental disease and a need for more intensive treatments later in life. And, if these procedures turn out to be painful and unfamiliar, it could continue the cycle and create general anxiety which can be around for years.

In these types of situations where a parentâ&#x20AC;&#x2122;s past treatment may color their childâ&#x20AC;&#x2122;s regimen, itâ&#x20AC;&#x2122;s important to let their dentist know this so he or she can work with both of you to ease everyoneâ&#x20AC;&#x2122;s fears and maybe come up with some alternative methods.

Itâ&#x20AC;&#x2122;s also important to keep youâ&#x20AC;&#x2122;re a parentâ&#x20AC;&#x2122;s regular appointments to avoid painful dental disease.

For children with dental anxiety, Gunsaulis said is it possible to transform

their perception of the dentist from a scary monster to a loveable medical professional.

She said she once had a terriďŹ ed little patient, who, after a few successful, positive appointments, felt much better about all her visits.

The patient even helped her brother make it through his ďŹ rst appointment. â&#x20AC;&#x153;She said, â&#x20AC;&#x2DC;Donâ&#x20AC;&#x2122;t worry, Dr. Molly is soft and kind.â&#x20AC;&#x2122;â&#x20AC;?

In her experience, approximately half of children with dental anxiety can change into happy patients who donâ&#x20AC;&#x2122;t mind visiting the dentist.

The other half will sometimes require assistance just getting out to the car on appointment day. With the advanced training in todayâ&#x20AC;&#x2122;s dental schools and childrenâ&#x20AC;&#x2122;s hospitals, she believes the success rate will only continue to grow.

Photo by Shallan Knowles Dr. Molly Gunsaulis said there are ways for kids or adults with dental anxiety to reduce this.

Of course, it helps if they have good dental experiences to start with.

In addition to early and consistent dental care, here are ways parents can set up their child for a LIFETIME OF DENTAL SUCCESS: í˘ą Donâ&#x20AC;&#x2122;t apologize for the exam. Children need to know that exams are supposed to be rewarding, relatively painless and being provided out of love of healthy teeth, not punishment.

í˘˛ Let the professionals lead the exam. Dentists and their teams are trained in how to best explain procedures to children. When you interfere or offer a different opinion, it can damage the trust your dentist is trying to build with your child.

í˘ł Take a less-is-more approach when you talk to your child about an upcoming appointment.

Give it no more time or attention than you would a trip to the grocery store or a regular visit to the doctor. If you draw too much attention to â&#x20AC;&#x153;the big day,â&#x20AC;? your child will be able to sense your anxiety and follow suit.

í˘´ Consider a pediatric dentist. Along with at least two more years of training in

working with younger patients, a pediatric dentistâ&#x20AC;&#x2122;s ofďŹ ce often is designed to be much more kid-friendly, like maybe offering treats, toys or prizes for a good visit. A dentist who enjoys treating children and is trained in how to respond to their fears can lower anxiety levels and help your child feel safe.

í˘ľ Lead by example. You are your childâ&#x20AC;&#x2122;s biggest hero and inďŹ&#x201A;uence. Brush, ďŹ&#x201A;oss and see your own dentist regularly.

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EVENTS CALENDAR

For more info on upcoming health, fitness and wellness-related activities in the area or to submit your own free event, visit

www.spokesman.com/health/calendar

april 27

Komen Eastern Washington Race for the Cure Downtown Spokane. Raises money for local breast cancer research and treatment. komeneasternwashington.org

june 1 “Light the Way” dinner auction to benefit American Childhood Cancer Organization

may

Spokane Convention Center, $75/person. Proceeds help cancer patients, survivors and families in the Inland Northwest. www.acco.org.

4 Lilac Bloomsday Run The 38th running of the

18 Summer Parkways Take part in this annual

world’s largest timed running event attracts thousands of participants. www.bloomsdayrun.org.

12-16 Bike to Work Week Join employees through the area in trying commuting alternatives. spokanebikes.net.

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Pacifier Party South Hill Pediatric Dentistry. If your kids are done with their pacifiers, trade them in for a special treat from 11:30 a.m.-1 p.m. Enjoy refreshments, prizes and visit from the Tooth Fairy. (509) 315-8500 or www. southhillpediatricdentistry.com.

16 Women’s Cancer Survivor Retreat, St. Joseph’s Family Center, $195. Sister Patricia Novak will facilitate this inspiring and reflective weekend of people who are on the same cancer journey. www.sjfconline.org/womens_retreats_for_ cancer_survirvors.

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2014 SK Ball, benefit for Ronald McDonald House Charities of Spokane, 6 p.m. Spokane County Fairgrounds. Come to the best barn dance in town and raise money while enjoying Longhorn Barbecue, music from the Garrett Barley Band, line dancing and more fun. $75 per person, (509) 624-0500.

Breakthrough for Brain Tumors 5K Run and Walk, 8:30 a.m. Spokane Falls Community College, $35.

Fitness event helps raise money for services for those living with brain tumors. Email events@abta.org.

25 Coeur d’Alene Marathon Cheer on local competitors or give it your all for this enjoyable marathon, halfmarathon or 5-K. www.cdamarathon.com.net.

gathering of non-motorized transportation that goes through the Comstock/Manito neighborhood. Decorate your bike for even more fun. summerparkways.com/about

28-29

Hoopfest Downtown Spokane. Three-onthree basketball tournament is fun to play in and watch. www. spokanehoopfest.net

29 Ironman Coeur d’Alene, Have fun watching and cheering on these elite athletes pushing themselves through a grueling 2.4 mile swim, 112-mile bike ride and full marathon. Top finishers head to the World Championships in Hawaii.

september 7

SpokeFest Riverfront Park. The 7th annual celebration of cycling now includes a 50-mile ride plus the traditional shorter routes for families. spokefest.org.

11 Summer Parkways Kidical Mass Little cyclists are invited to bike through a 2K course in the Chief Garry neighborhood. summerparkways.com.

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

New ‘Cork District’ hopes to promote

WONDERS OF WINE Medical authorities divided on benefits, harm of booze Story by JULIE HUMPHREYS LiveWELL Correspondent It’s long been believed that red wine in moderation can help your heart.

Recent research confirms this, but also indicates that other types of alcohol, including beer and liquor, can produce the same positive benefits.

And while the news about the usefulness of alcohol is welcome for those who enjoy a glass of wine with dinner, doctors in no way encourage anyone to imbibe a little more heartily primarily for health reasons.

Cardiologist Dr. Bryan Fuhs of Spokane Cardiology wants people to know that while drinking red wine in moderation may mean less heart disease, the overall death rate stays the same.

“You start to see an increase in death rates from cancer and accidents from alcohol use. So if you are drinking red wine for heart health, you may see fewer cardiac deaths, but not fewer deaths in general,” he said.

What is it in red wine that appears to

help your heart? It’s a particular antioxidant called resveratrol which has been shown to help prevent damage to blood vessels, reduce bad cholesterol (LDL) and prevent blood clots.

Additionally, research on animals shows this antioxidant may help protect people from obesity and diabetes, which both are risk factors for heart disease.

Fuhs indicates that studies have found that people who drink red wine moderately -- no more than one or two 5-ounce glasses daily, for women and men respectively -- also tend to exercise regularly.

“The question then becomes, is it really the wine that gives people an added heart health benefit, or is it

the exercise?” he said.

Current wisdom on other ways to increase heart health includes fasting. Removing food and permitting limited drink for about 24 hours is believed to positively affect your heart. The thought is that people who are able to control their eating through fasting also can make better eating choices when they are not fasting.

Previously, Fuhs said it was believed that a day of fasting would naturally lead to a day of overeating, but recent research shows the opposite may be true.

According to a Mayo Clinic article, the link between periodic fasting and better health may also have to do with how our bodies metabolize cholesterol and sugar. Regular fasting can decrease bad cholesterol, and fasting may improve the way we metabolize sugar. What we eat, how much, and when, all affect our weight, and obesity is a big risk factor for heart disease.

Most health experts agree that fasting as a primary tool for weight loss is not effective.

Generally, any weight loss you experience in a day is due to quick fluid loss, not substantial weight loss. Excessive fasting can slow down your metabolism. It’s a good idea to check with your doctor to see if fasting is safe and effective for you.

Another heart health trend is fish, but not just fish oil. While research on the possible value of fish oil supplements seems to be all over the board, there seems to be more nutritional value in consuming more fish rather than oil only. It may be likely that our bodies need not only the beneficial omega 3 fats found in fish oil, but the vitamins,

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minerals, and supporting molecules found in the rest of the animal.

If this news makes you want to head out for a meal of fish and a bottle of wine, good news! Spokane now has an official Cork District. Spokane businessman and marketer Mike Allen says Spokane’s Cork District, trademark pending, brings together local wine tasting rooms, wineries, restaurants and hotels to promote our wine-friendly environment. It will also go a long way toward increasing the area’s wine culture.

“We are one of the few places in the country that has a critical mass of tasting rooms within an urban core, all within walking distance,” he said. “A district helps bring a sense of place to an area, look at the French Quarter for example.”

Spokane now boasts some 20 different wineries and tasting rooms, not to mention whip shops and wine bars. There are 13 downtown, including Nectar Tasting Room Over the last five years, Josh Wade, Nectar’s owner, has seen seven wineries from outside of Spokane open tasting rooms or wine bars.

“That lends credibility to Spokane as a region where people are going out and enjoying wine,” he said.

According to Wade, 90 percent of the state’s 800 wineries produce less than 3,000 cases a year. Tasting rooms give smaller wineries a venue to sell their product without needing to mass produce for grocery stores or other larger-scale distribution.

“This way, consumers get to try wines they may not be able to try elsewhere,” Wade said.

Cheryl Kilday, president and CEO of Visit Spokane, which is helping launch the Cork District, expects that this new designation will be another way to create a wine identity for Spokane.

“People don’t necessarily think of us when they think of Washington wines,” she said. “We may not have an AVA (American Viticultural Area) but we have great wine production and great wine experience.”

The Cork District started as an urban concept, but Kilday says the idea is going county-wide because there are areas outside the downtown core with tasting rooms and/or production facilities.

Allen said these include the Valley core cluster, anchored by Latah Creek and Arbor Crest wineries, and the Mount Spokane core, anchored by Townsend Winery.

“In Washington in 2012, there was $1.4 billion of economic activity related to wine tourism. Historically, Spokane has only been a small component of that,” Allen said.

Cork District promoters and partners including Visit Spokane, Spokane International Airport, and the Spokane Wine Association hope the district will catch on enough that it can be a good launching point for people wanting to visit the wineries around Yakima or Walla Walla.

“The Cork District along with the Ale Trail -- showcasing craft beers in Eastern Washington and North Idaho -- really

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integrate into so many other things going on in Spokane,” Kilday said. “We have strong culinary creativity here with a lot of positive energy. Consumers love it.”

Look for the Cork District to launch in April and into the spring. Visit www. corkdistrict.com and for more on the Ale Trail see www.visitspokane.com or inlandnwaletrail.com/

Photos by Shallan Knowles Opposite page: Josh Wade, owner of Nectar Tasting Room, is excited to see more interest in tasting rooms and wineries in the area. The local availability is great for smaller producers.

Above: One of the regular visitors to Nectar is Wade’s puppy Cooper, who also has his own Facebook page.

Downtown: Emvy Cellars, Bridge Press Wine Cellars, Cougar Crest Estate Winery, Whitestone Winery, Barrister Winery, Vintage Hill Cellars, Patit Creek Cellars, Robert Karl Cellars, Grand Ronde Cellars, Arbor Crest Wine Cellars, Overbluff Cellars, Nectar Tasting Room, VduV. Wineries beyond downtown include: Arbor Crest Wine Cellars, Latah Creek Wine Cellars, Townshend Cellars, Knipprath Cellars, Liberty Lake Wine Cellars, Nodland Cellars, Trezzi Farm Food and Wine, Mountain Dome.

Fun wine observations, courtesy of Josh Wade, owner of Nectar Tasting Room Most popular wine ordered? Red, 70%, White 30% Wine Trends, Blends are big. They used to be considered a table wine, but now winemakers are making blends “with intention.” Viognier is trendy for white wine. Malbec is in for red wine. People like the low cost and the good value. Nationally beer sales far outweigh wine sales. In 2011, 189 billion liters of beer were sold compared to 24 billion liters of wine. (Financesonline.com)

How’s your Spokane wine and winery knowledge?

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Essential differences Smelling nice is only the beginning of benefits

Story by HOLLY JONES LiveWELL Correspondent In April 2012, Mark Synder was diagnosed with acute lymphoblastic leukemia.

Prior to this, his wife Karen said she never thought that the essential oils she had been using to help her kids would become such an “essential” (pun very much intended) part of her family’s life.

After his diagnosis, Mark immediately began chemotherapy. He made it into remission, but found out he was going to need a bone marrow transplant.

Karen and Mark spent five months in Seattle waiting for the procedure. During that time, the treatments had severely compromised Mark’s immune system to the point where Karen was instructed by Mark’s medical team to make sure all hard surfaces of their living area were cleaned daily with a strong bleach solution.

“All of the sudden, our little apartment seemed very large,” Karen said, “And I don’t like bleach. It ruins clothes, has a strong smell – not to mention its toxic properties.”

Even though the bleach regimen was part of the doctor’s orders, Karen wasn’t all that certain that exposing Mark to powerful bleach daily would be good for his already weakened system.

So she looked into essential oils as an alternative. She previously had tried a close friend’s suggestion to use varieties of doTerra in the home to aid her children’s minor cuts and scrapes or upset stomachs.

For her husband’s cleaning and disinfecting needs, she started using doTerra’s “OnGuard” solution that offered a blend of cinnamon, clove bud, eucalyptus, rosemary and wild orange oils.

“I used the OnGuard cleaner exclusively on all my hard surfaces and cooking utensils for five months,” Karen said, “Upon our longawaited discharge, I was so pleased when one of the nurses commented, ‘you must have really kept up with the cleaning regimen!

Mark hasn’t gotten any of the common surface-contracted viruses or infections – way to go!’ Little did they know, I was using essential oils instead.”

That experience solidified Karen’s belief in the benefits of essential oils and she began looking for other uses and combinations.

The family used melaleuca and lavender to soothe Mark’s skin when he got rashes from the graft vs. host disease. They used other oils to help relieve his pain and sensitivity from the full-body radiation treatment.

Karen also found that the oil and scents helped her as well, especially when she dabbed some on her neck and wrists. The oils also helped foster a sense of peace and calmness and reduced the frequency of headaches, which were increasing with all the stress and anxiety about her husband’s condition. It also helped with headache relief during the especially stressful and worrisome times.

From nausea to treating minor burns, Karen swears by the oils to help keep her family healthy.

“By using oregano oil in my nose when I feel a head cold coming on, I haven’t had a head cold in two years,” said Karen. “All of these treatments are natural, safe to ingest,

contain no chemicals and do not have side effects. You can’t overdose and they work naturally with our body’s systems to regulate and regenerate. They are a gift from the earth. They empower people to manage their own health and take control of what they expose their bodies to. My family will continue to rely on essential oils for our family wellness.”

Annie Grieve, co-owner of Green Salon and Spa in Spokane, who is also preparing to open the new Salon Illuminate in July, uses products containing essential oils in the salon.

She is certain that essential oils can have powerful health and beauty benefits, but also believes that they must also be respected just as you would any medication.

“Essential oils have been used as health remedies, cleaning products and beauty aids for centuries,” said Grieve. “Essential oils extracted using the ‘cold press’ methods are both very potent and very effective when used correctly. One needs to research the proper methodology for each oil or compound. I listen to what my pharmacist says about any prescription I take, so why wouldn’t I listen to an expert on essential oils before using them?”

Fortunately, there are quite a few reference guides available for study, and people available locally to ask.

You can learn more about or connect with the Snyders on their blog at www. thesnyderadventures.blogspot.com. DoTerra oils are sold by independent representatives, and Karen Snyder is one. Info about essential oil sales can be found in the healthy living sections of stores like Huckleberry’s Natural Market and Pilgrim’s in Coeur d’Alene.

Green Salon and Spa can be found at www.greensalondayspa.com.

Photos by Shallan Knowles Mark and Karen Snyder found that using essential oils helped their family’s health when Mark was battling cancer. She found some natural items were better substitutes than bleach.

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Discussing death Grief experts suggest simple support can work wonders

Story by SARAH BAIN LiveWELL Correspondent Death is a subject we still have trouble discussing even though it happens daily, in every culture, across all people and all nations. No one can avoid it, and yet we try so hard to not dwell on it.

When we are forced to acknowledge death’s presence, we often fall short, failing to appropriately comfort and care for those grieving for lost loved ones.

Someone else’s grief can be so easy to push aside and pretend it doesn’t exist or doesn’t touch us directly. But to the person who has just lost a loved one, their grief can be palpable, ever-present and even isolating.

Ultimately, all of us simply want to believe we are not alone; that we are not experiencing our grief in solitude.

When one of the worst tragedies befalls a parent—the death of a child—the pain of that loss can seem so much more acute to those who feel completely alone.

Jennifer Caraway knows this firsthand.

Just a few months ago, she and her husband Josh were planning for the arrival of their second child, but during a routine checkup at 35 weeks, her worst fear came true.

The technician could find no heartbeat, and Jennifer and Josh found out that their beautiful son, Michael, had died. No explanation, no reason, no medical answer to the question: “Why?” His beautiful heart simply stopped beating.

Jennifer and Josh found themselves suddenly, and without warning, propelled into a place that they could never imagine.

Despite the gracious care the Caraways received in the hospital and from the funeral home, there were a few times when the couple felt completely misunderstood by people who were trying to comfort them.

“There have been two that stick out in my head,” said Jennifer Caraway. “Someone said, ‘It’s a blessing!’ with a smile on her face.

And what I wanted to say in return was, ‘um no, no it wasn’t. My son died, and there was absolutely nothing wrong with him.’”

While Caraway didn’t say that out loud, the memory of that exchange stays with her.

“Another one has been said to me on multiple occasions: ‘Be thankful you at least have one child.’”

“And really, I just want to scream, ‘Yes, because which child would you pick to die?’ I am thankful every day for my daughter, that she’s healthy and happy but having her or any future children doesn’t replace the loss of my son.”

This sentiment is often echoed among grieving parents.

Tiffany Vanderpool’s son Rowen died three years ago on March 24, 2011. She was 40 weeks and four days pregnant when Rowen died, and like Caraway, there was no definitive reason for his death, though a cord accident was suspected.

For Vanderpool, what got her through her days were the simple things people did to help, such as making dinner, cleaning her house, or caring for her living children.

“People who did these things for me allowed

me to take time to grieve, to lose myself in it for a few precious moments every day because I knew that my home and my other children were cared for.”

Three years later, Vanderpool finds herself still grieving, as do other parents who experience the death of a child.

The idea that grief has an end-date is a myth.

Vanderpool explains: “It has been three years, and I am surprised most by the way grief has just managed to fit its way into my daily life. You never think that you are strong enough to handle the terrible things life throws at you until life throws you something terrible, and you are forced to,” she said. “You eventually find the strength within to accept it. It is completely natural for me now to experience the highs and lows, the emotional roller coaster, the repetition of grief, while at the same time I am making my kids lunch, running errands, working 40 hours a week, and being a wife to my husband. Three years ago, I never thought I could live my life the way that I do now.”

What these parents want is simply to be heard and to not feel as if their grief is minimized.

Here are a just a few things that others can do to comfort grieving individuals through this most difficult time:

Top photo courtesy Caraway family.

Bottom photo Shallan Knowles.

The Caraway family, top left, recognizes their son Michael, in photos. Bottom, the Vanderpool family created heart-shaped plaster hearts of Rowan’s hands and feet.

Advertising Supplement to Sâ&#x2C6;&#x2019;R Media/The Spokesmanâ&#x2C6;&#x2019;Review â&#x20AC;˘ Sunday, April 27, 2014

í˘ą Be presentâ&#x20AC;&#x201D;the ďŹ rst week, the ďŹ rst month, the ďŹ rst year.

In whatever way that you can.

You may need to remind people that you are available because they likely wonâ&#x20AC;&#x2122;t have the energy to remember youâ&#x20AC;&#x2122;ve previously offered, and may lack the ability to reach out, even on a good day. í˘˛ Be patientâ&#x20AC;&#x201D;Unbelievably

patient. This is not, nor was it ever, about you or your friendship or relationship with this person who is grieving. The work of grief is sometimes just surviving another day, another hour, another minute.

There is no way you can rush it. If you value your relationship with the bereaved, then be patient.

í˘ł Offer speciďŹ c helpâ&#x20AC;&#x201D;Pitch in

where you can. If your friend or family member refuses help, consider just doing the favor anyway. Be respectful of their space and privacy, but donâ&#x20AC;&#x2122;t be

afraid to be a little bold when offering to help. Some people may just need to be reminded that it really is an honor for you to do whatever you can.

í˘´ Say their nameâ&#x20AC;&#x201D;again and

again. Nothing is more beautiful (and yes, heart-wrenching) than hearing a personâ&#x20AC;&#x2122;s name spoken after he or she dies. It tells the parents that you remember, that they matter.

í˘ľ Donâ&#x20AC;&#x2122;t assume you know how

they are feelingâ&#x20AC;&#x201D;your dogâ&#x20AC;&#x2122;s death, your motherâ&#x20AC;&#x2122;s death, your friendâ&#x20AC;&#x2122;s death or other losses in your life are nothing like, nor will ever be like, what this person is going through. Grief is unique, different and impossible to compare.

í˘ś If you arenâ&#x20AC;&#x2122;t sure what to

say, either say nothing or admit you just arenâ&#x20AC;&#x2122;t sure what to sayâ&#x20AC;&#x201D;itâ&#x20AC;&#x2122;s OK to be awkward or

â&#x20AC;&#x201C; Kristie, daughter of Hospice of Spokane patient

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í˘ˇ Share a memory -- Do you have a memory? Whether itâ&#x20AC;&#x2122;s something you shared with the mother while she was pregnant or a time you shared with the person when he or she was alive, write it down; go ahead and tell them in person, but be aware that a written, permanent memory may be invaluable to a bereaved parent. í˘¸ Rememberâ&#x20AC;&#x201D;send a note on the anniversary of the death, on the childâ&#x20AC;&#x2122;s birthday. Little things matter. Grieving family members will never forget, and the fact that you remember too can be incredibly consoling.

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â&#x20AC;&#x153;I knew that once we got to the Hospice House, I could just be with my mom. It was the best choice we ever made.â&#x20AC;?

uncertain, but itâ&#x20AC;&#x2122;s all too easy to say something hurtful in the form of canned words or platitudes.

Remember, you cannot â&#x20AC;&#x153;ďŹ xâ&#x20AC;? their pain and that shouldnâ&#x20AC;&#x2122;t be your goal, so when in doubt simply express your love. That will be enough.

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

A Caring Community EWU social work students relieve firefighters Story by COURTNEY DUNHAM LiveWELL Correspondent

What happens when someone calls 911 when they don’t have a life-threatening emergency but still may need some kind of help?

The Spokane Fire Department said these non-critical aid calls increase each year, especially from the elderly or other vulnerable people who have non-lifethreatening health and safety crises and don’t know how to get help besides calling 911.

Thanks to an interesting collaboration between Spokane firefighters and Eastern Washington University’s School of Social Work, these callers may be able to receive assistance.

Now, when a call of this sort comes in, a member of EWU’s Community Assistance Response (CARES) Team gets involved. After talking to the caller for awhile, they can offer referrals to community medical or support organizations or even just be a friendly ear.

This service also helps free up firefighters to focus on the more critical emergency calls.

“We can never predict what kind of calls or referrals that we’re going to get,” said Patty Gregory, who recently retired as the CARES program manager. “I think it started out as trying to help a little old lady who kept falling. We went into her home and did an assessment.

We looked to see if they had grab bars in the bathroom, or appropriate equipment in their bedroom to make that transition out of bed.”

The CARES program started when a student asked Lisa Parise, MSW, EWU’s director of field education and training, if he could work his practicum with the fire department.

“He wanted to help people through a traumatic experience,” she said. “They already had therapists, but they needed someone to do assessments and act as a liaison to services that could solve these issues instead of just put a temporary Band-

Aid on it.”

The timing of this offer of outreach was perfect for Spokane Assistant Fire Chief Brian Schaeffer, who had recently spent time working with an elderly woman who had been regularly calling 911 whenever the husband fell out of bed and she couldn’t pick him up.

It was the fifth or sixth time that officers had been called there in just a few days.

Schaeffer noticed that the couple only had one phone, and the numbers by it were extra

small, except for 911. He also noticed there wasn’t much food in the fridge so he asked then how he could help.

“All they cared about was wanting to stay together,” he said. “More than anything else, they kept saying that they didn’t want to live apart.”

Schaeffer began researching local resources that could help.

“There were no smart phones then, so I kept searching the Yellow Pages for answers,” he said. “I became very frustrated.”

The offer from Parise and her students presented a novel solution.

“Firefighters aren’t trained to be empathetic, but I believe it is our social

responsibility to really help these people.

Most of these folks just don’t realize what is available to them,” Schaeffer said.

While planning this program, Schaeffer asked EWU students to research other public safety agencies nationwide to see if there were any similar programs that focus on nonemergency calls.

They didn’t find anything similar, but found that many firefighters wished they could do more to help callers, something that Schaeffer echoed.

“It is so hard for us to leave a social situation,” he said. “We want to be able to say that we’re connecting them with a social worker.”

The fire department worked with EWU to write a grant for a part-time paid position to oversee the students in their practicum. They selected Gregory, who, while part of the program, typically oversaw an average of eight to 10 students during their practicum.

Students begin by spending 48 hours at a fire department, so they can go out on calls to learn what firefighters do.

Then they start getting referrals from regular 911 callers.

After talking to the caller, students do a home assessment to determine if there are other community agencies, social service support, and family networks that can help as an alternative to further 911 calls.

In its early stages, the CARES Team primarily focused on the elderly, but now half the calls are from mentally ill.

“We’ve gotten much more complex referrals these last couple of years, ranging from someone who’s intoxicated and needs help with rehab or detox to a mental patient who’s gone off their meds,” Gregory said.

“There are folks who need support from a variety of agencies and not just a ‘one entry, problem solved’ kind of a thing.”

Gregory said every case and each solution is different and complex.

“We try to wrap services around that person, so we can stabilize them in a variety of ways,

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

including getting their family involved to let them know that their family member is in crisis and needs their support,” she said.

Adina Eichorist, CARES Team member and master of social work student, said often, clients aren’t aware of the services that they may qualify for.

“Once we present them with the literature and information or actually call a social worker at another agency and connect them, they’re quite happy to know that there’s something else,” she said.

The positive feedback extends to the fire crews in the field too, Schaeffer said.

“I had initial reservations about bringing in a civilian culture where we have an organization based on 130 years of tradition,” he said. “Once the CARES Team was implemented, they spent a lot of time with our firefighters listening, learning, and developing that relationship.”

Other fire departments in the country have taken notice, especially after hearing Schaeffer speak about the program and its positive effects at a conference.

Cities like Bellevue and the Tri-Cities, plus an agency in Utah, are modeling programs after Spokane’s and EWU. The only requirement is that there must be a post-2-year Master of Social Work program nearby.

Parise said students are seeing benefits beyond helping clients – they’re making good connections in the public safety and social service communities.

“We’re seeing that they’re getting hired much easier too,” Parise said.

Schaeffer recalled a Seattle man who could not reach his elderly mother after repeated attempts. She was living independently and had been missing appointments. The CARES Team became involved and learned that her house was severely in need of repair and she was showing hoarding behaviors.

The woman also was having a hard time leaving her home – she was on the seventh floor and needed a ramp for her walker, but management had denied her request to move lower.

When the CARES Team became involved, they helped her move and hired someone to clean her home and organize her possessions.

And as for the couple that started Schaeffer thinking about how to help people, he found help for them too. He said they were helped by Meals-on-Wheels and a variety of other elder services that they didn’t know about before. And they’re still together.

Photos courtesy Eastern Washington University Students in Eastern Washington University Master’s of Social Work program, opposite page and above, have begun assisting Spokane firefighters with 911 callers who may not need medical assistance but can use community resources.

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Going to the dogs (and cats) Pet-friendly workplaces can work wonders

Story by MARY MOLAN LiveWELL Correspondent Ed Reese, owner of Sixth Man Marketing in Spokane, wasn’t expecting to get a dog, let alone an “office dog.”

He and his family were still grieving the recent loss of their family pet of 13 years.

Yet “Camille,” a blonde fur ball of a lapdog, literally fell into his lap during a rescue gone awry.

The 10-month-old Chihuahua/Corgi mix immediately wiggled her way into Reese’s heart … and later onto the brown couch in his meeting space.

In the politically correct/by-the-book days where looking at your own stapler the wrong way used to warrant worker bees a quick trip to Human Resources, Reese acknowledged that pets in the workplace may not be right for every business, but it is becoming right for theirs.

“I’ve always wanted an office dog and this is the first time we’ve had a self-contained office where we can dictate what happens.

This is our culture and our vibe. So it will be a pet-friendly environment,” Reese said.

For the team at Sixth Man Marketing, the addition of Camille has only brought positives.

“There’s deadlines, and stressful things

happen during work and it definitely mellows everyone out,” Reese said.

Studies have shown that when you pet an animal, your stress and blood pressure levels decline. Pets also force you to take breaks and go on walks, which can help employees be more creative and productive.

Reese, or someone on his team, takes Camille out every hour.

Besides the mental and physical upsides to having an office pet, there’s also the perception how an animalfriendly business is viewed by the public.

Dr. Carrie McCorkle, veterinarian and owner of Wandermere Animal Hospital, sees this.

“I think people who love animals are usually viewed as ‘good’ people.

Even at a subconscious level that may translate to better customer relations,” she said.

Reese said Camille revels in her role as office dog and receptionist/guard, growling with all the ferocity of a mouse at anyone she senses her owner will find sketchy – and she’s always right.

He said it works out for everyone to have her there surrounded by people, rather than bored and lonely at home.

And though she’s easy to give attention to, Reese said she’s never a distraction, especially with all the other duties everyone has.

But individual results may vary.

Steve Hawk, a longtime on-air presence in Spokane, recalls when a stray cat was the “office pet” for several years at a local radio station he was working at.

It started when some of the employees began feeding the cat that lived in the field nearby. The cat kept coming back and was soon invited indoors. He was dubbed “FM” and given carte blanche to roam the station and come and go as it pleased.

This proved to be a problem for Hawk, whose workstation included a 16-channel board with on and off toggle switches controlling which songs played, where and when.

More than once, he said FM wandered upon the audio board.

“When you’re broadcasting to four states and two countries simultaneously it’s not good to have a song stop because a cat pushed a button,” Hawk said.

FM, however, made himself useful. He hunted and killed mice, which were plentiful, considering the building’s rural location.

Hawk said it was not uncommon to see FM running around with a mouse in his mouth.

Some employees thought it was great to have their own resident mouser, but Hawk was not one of them.

“I didn’t know what kind of diseases it was bringing in, I didn’t want this cat on my lap, in my face or anywhere near me,” he said.

Tery Garras, a radio account executive at the station, remembers FM differently.

“He was a comfort to have at the workplace. Always smiling and friendly. The cat seemed to be intuitive about people’s moods. If you were having a bad day, the cat would come and see you and rub against your leg.”

For Garras and others, pets are soothing, fun and can make the office feel more like a home-away-from-home.

Photos by Shallan Knowles Camille, the resident pet at Sixth Man Marketing, makes herself welcome but not in the way. Other companies are looking into pet-friendly workplaces.

Advertising Supplement to Sâ&#x2C6;&#x2019;R Media/The Spokesmanâ&#x2C6;&#x2019;Review â&#x20AC;˘ Sunday, April 27, 2014

35

livewell liveWELL TODAY Each Tuesday in the TODAY Section SECTION C I TUESDA Y, JUNE

TODAY WWW.SPOKANE 7.COM

25, 2013

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FILLING THE DENTAL DIVIDE

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BY THE NUMBERS

MONTHLY THEMES Dr. Carrie McCorkle from Wandermere Animal Hospital said businesses should set some ground rules before bringing in critters. â&#x20AC;&#x153;I would advise businesses to make policies regarding pets in the workplace being current on their vaccines, and either yearly de-wormed or have a yearly negative fecal result.â&#x20AC;? For Spokane, she also recommended a policy that would cover ďŹ&#x201A;eas, ticks and lice.

Dr. McCorkle also advised creating rules that would prevent staff from feeding someone elseâ&#x20AC;&#x2122;s pet due to special diet requirements. The leftovers from your ďŹ let of ďŹ sh could be a tasty treat for Fido, but send FiďŹ â&#x20AC;&#x2122;s delicate stomach out of whack.

The issue of liability could also be of concern to business owners. â&#x20AC;&#x153;Some pets have not been socialized properly and do not belong around the general public, especially in an environment where the pet owner is supposed to be focused on their work and not on controlling the pet. Bites to humans or ďŹ ghts between pets could easily break out in these situations,â&#x20AC;? said Dr. McCorkle.

She suggested staff be required to show proof that a shared pet or a personal pet that an employee brings in is safe to be around socially.

For example, a business could ask for a â&#x20AC;&#x153;Canine Good Citizenâ&#x20AC;? certiďŹ cate or a â&#x20AC;&#x153;Pet Therapyâ&#x20AC;? license. You can obtain these by taking your pet to obedience classes and having a certiďŹ ed dog trainer (CPDT) assess your petâ&#x20AC;&#x2122;s behavior.

THE SLICE

ime again for a Slice Horoscope.

This is the only zodiac column written someone who might by coughed on you in have a doctorâ&#x20AC;&#x2122;s office waiting room.

As always, I guarantee this astrological forecast accurate as any other.to be as Aries: People say things about you nice behind your back.

Taurus: Co-worker grumble about the s start to lunches you eat at pungent your desk.

Gemini: That bold statement you were to make in todayâ&#x20AC;&#x2122;s planning meeting?

Donâ&#x20AC;&#x2122;t.

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Cancer: If you floss and brush immediatel dinner, you might y after to snack all night. be less apt Leo: Donâ&#x20AC;&#x2122;t strain on Virgo: Itâ&#x20AC;&#x2122;s a good the pot. tweak your social day to media strategy.

Libra: Bear in mind those Spokane news that anchors cannot hear you talking SECTIO N C neI TUESDA McClatchy-Tribu back to the TV. photo illustration Y, JULY 16, 2013 Scorpio: Check your zipper at 9:17 a.m., and then again at 3:14 p.m.

Sagittarius: You might want to listen to some new Story by Adrian before loudly rejectingmusic Rogers, adrianr@sp okesman.com, (509) Capricorn: Your idea it all.

The proof is in the 459-5423 for a emergency rooms, sitcom set at Expo they say: Thereâ&#x20AC;&#x2122;s a Pointing to the number might get a nibble, â&#x20AC;&#x2122;74 just dental access problem, if only of costly ER visits and itâ&#x20AC;&#x2122;sMAN.CO because of the potential SPOKES growing. M/THEN by people in dental Washington say a distress, advocates someW new category of dental -AND-NO terrific bad-hair for and legislators in providers â&#x20AC;&#x201C; able to than hygienists but characters. VIEW HISTORIC PHOTOS perform not the most difficult , PRESENT-DAY more complicated Aquarius: It could SCENES procedures procedures done by â&#x20AC;&#x153;Midlevelâ&#x20AC;? practition to forgive someone be time dentists â&#x20AC;&#x201C; would address ers, they say, would the problem. is sorry. Your call. who really be able to serve more in underserved areas, people in need where at a lower cost.

Pisces: Stop blaming they live, including Spokane for your They face opposition from dentists unhappiness. There who are skeptical restoration of the are other benefits remained reasons. claims and who sayof cost-savings possibility. a Health Access Project www.spokesman.com isnâ&#x20AC;&#x2122;t a workforce the access issue Spartacus: at the Childrenâ&#x20AC;&#x2122;s /livewell Washington is among Stop saying that Alliance. problem, the new receptionis paying-the-bills problem: but a states that considered nearly a dozen â&#x20AC;&#x153;Unfortunately they Restore you think of that t makes dental coverage for are successfully license a new categorybills this year to old blocking Sir Washington what is an evidence-ba of dental Mix-A-Lot song. adults on Medicaid, practitioners, sometimes sed, really important conversatio they say, and it called dental would go away.

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As opposition has Spokane. in 2014.

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ome local kids made series of congratulat a ory drawings for the woman with Spokane roots recently selected astronaut trainingfor an elite program.

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THE END: But Visit Spokaneâ&#x20AC;&#x2122;s Tim Robinson took a stab at drafting a pitch designed to entice Tacoma to come writers in check out the new Spokane Thursdayâ&#x20AC;&#x2122;s Slice).(re: â&#x20AC;&#x153;Come and see beautiful river andour falls â&#x20AC;Ś visit our 15 wine tasting rooms offering Spokane wines â&#x20AC;Ś try any one of our dozens of great restaurants â&#x20AC;Ś shop for any and everything â&#x20AC;Ś stay in our fantastic hotels â&#x20AC;Ś experience the opposite of Tacoma traffic and get your hands on the newspaper publishes Paul Turnerâ&#x20AC;&#x2122;s that column!â&#x20AC;?

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

RIDE ON! SPOKANE-AREA GROUPS HELP DEVELOP YOUNGER CYCLISTS Story by ERIKA PRINS LiveWELL Correspondent with growing independence, she had to come around to the idea of choosing to ride on her own.)

Maddie Speare began riding bikes before she could walk. Back then, she was much more of a passenger than a pedaler, bundled Katherine Widing, communications up in a cozy trailer her parents towed. director for Spokefest and Summer She graduated to a front-mounted toddler Parkways, says adult involvement is key to seat, then to a real bike seat on the Trail-Akids getting comfortable riding.

Bike rear attachment. When her feet could “They need to know their road rules and feel finally reach the pedals, she rode tandem with comfortable on the road, and have parents her mom or dad. who will “We “It’s really providing those opportunities ride with have always and for kids to learn how to ride safely – and them experimented – I encourage it,” that’s really up to the adults in their think we’ve done she said. lives,” says Chase. “I think the schools pretty much Children are a great way to start.” every type of kid benefit from bike contraption bicycling that’s out there,” says Liza Mattana, Maddie’s in many ways, says Barb Chamberlain, mom and founder of local bicycle non-profit executive director of Washington Bikes Pedals2People. (formerly Bicycle Alliance of Washington).

Mattana says teaching her daughter Maddie That stretches beyond physical health and to ride so early in life made getting around increased independence. easier for the family. “We could just hop on Children who ride or walk to school can our bikes and get Maddie to where she needed concentrate better for up to four hours after to be.” they arrive, according to a 2013 study by Riding with her to school nearby allowed the Niels Egelund of Aarhus University in them to skip the traffic jam that inevitably Denmark. happens at drop-off time.

To get more kids and families riding, Now, at 11, Maddie likes to ride with her there has been an increase in events around friends in the neighborhood. (Like any kid Spokane.

Kidical Mass began last year as a kids-focused version of Summer Parkways, which aims to get families riding together in the Manito/ Comstock area. Part of a nationwide movement, the rides help kids gain the confidence they need to ride on the street.

Summer Parkways has three Kidical Mass events planned for this year in neighborhoods around Spokane.

SpokeFest, in early September, gets Spokane-area families out on the road en masse – over 2,000 riders of all ages participated last year.

SpokeFest offers routes of varied distance, with a one-mile park loop

catering to younger kids.

Now that Spokefest has been around for six years, board member Kathy Chase said more kids are trying out longer routes like the 9- and 15-mile route.

“They’re being exposed to Centennial Trail, Riverside State Park and all of the wonderful trails in Spokane,” she said.

Still, many kids don’t have access to a reliable bike – or the instruction to ride safely.

Two local organizations have been helping close the gap by improving access to bikes, gear and safety education.

Quality Custom Distribution (QCD), the local wholesale distributor for Starbucks, holds an annual Build-A-Bike event for lowincome kids through its parent company’s charity arm, the Golden State Food Foundation.

QCD partnered with the local Boys & Girls Clubs last year to offer 35 kids a chance to build their own bike and learn bike safety from Spokane Valley police officers.

It plans to offer that opportunity this year to around 50 in-need children of military veterans.

QCD human resources director Alex Myers said QCD employees volunteer to pair up with kids and help them assemble their bike.

“In some cases, their first bike,” he said.

All built bikes are checked over and tuned by a mechanic, then delivered to the child’s home, along with a helmet and a lock.

Pedals2People, a non-profit do-it-yourself bike shop in the South Perry district, refurbishes donated kids’ bikes and gives them away free.

“Generally, they don’t need a lot of

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

repairs, so we can put a minimal amount of time and effort into them and we are able to redistribute them back into the community,” says Liza Mattana, who founded the organization and now serves as the board treasurer.

Kids can also come into the shop with a guardian and learn to work on their own bike with the help of a mechanic at $7.50 per hour.

Last year, Pedals2People received a $2,300 grant from the Spokefest Association to provide gear and education. The staff distributed helmets at the shop and the South Perry Street Fair, including 25 kids’ helmets and bike lights.

Jayce Robertson, Pedals2People shop mechanic, taught two bike safety and maintenance classes for kids through the MLK Family Resource Center. Students from kindergarten to sixth grade learned to pump up tires, lube chains and check brakes. The older children even learned to repair flats.

“Hopefully, it keeps them riding their bikes and maybe illustrates a little bit that when something breaks, the bike isn’t useless after that – that you can repair it.”

The year prior, the Spokefest Association awarded a grant to Central Valley School District to update the fleet of bikes and helmets used in their elementary schools’ bicycle safety P.E. courses. Spokane

Public Schools offer a similar program.

“It’s really providing those opportunities for kids to learn how to ride safely – and that’s really up to the adults in their lives,” says Chase. “I think the schools are a great way to start.”

The statewide movement to get kids riding in school began in Spokane, says Chamberlain.

After offering P.E. coursework on bike safety to older elementary school children in Spokane, the program’s founders successfully advocated for pilot programs around the state.

“We brought the curriculum to the Department of Transportation, showed them what we could do,” says Chamberlain. “In the schools that we’ve been in, it’s increasing walking and biking.”

Elementary schools in Spokane and across the state now offer P.E. segments on bicycling like the one offered in the Central Valley district. Since 2010, Washington Bikes has facilitated those programs in 33 districts statewide.

For more info visit: www.spokefest.com www.pedals2people.org summerparkways.com

Top and bottom right photos by Shallan Knowles Opposite page: Bottom left photo courtesy SpokeFest The Spokane community continues to find more opportunities to get people riding or access to bikes.

Programs include SpokeFest, a community ride for all ages each fall, and Pedals2People, a non-profit that helps kids build their own bicycles.

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

BALANCING MIND, BODY, SOUL YOGA combines traditional, novel approaches Story by RENEE SANDE LiveWELL Correspondent Sloooooooow down. Breathe.

Forget those to-do lists, agendas, timelines and emails. Leave the blinking message lights and piles of laundry alone. Tune out texts and breaking news -- they’ll keep. Power down, tune inward and just be.

It’s time for yoga, something you need, whether you realize it or not.

“Yoga is an amazing practice to balance our body with our mind to allow us to more peacefully respond to life, rather than react,” says Alison Rubin, owner of, and instructor at, Harmony Yoga in Spokane.

She says the growing number of yoga studios and instructors throughout the area over the past 15 years is a clear indicator that more of us have realized the power of yoga to transform and enlighten our lives.

And we want more of it.

“When I started in 1984, I was literally the only teacher in the area,” says Rubin. “Back then, yoga was one of those underground, mysterious things the hippies were practicing, so we didn’t even call it yoga -- it was ‘Power Stretching’.”

Then almost overnight, she said, “yoga sort of landed.”

Now Rubin employs 10 instructors, offers 20 classes in 11 types of yoga plus training for other yoga instructors.

Her studio is unique in that her teachers have been trained in, and teach, a very strong alignment-style of yoga, called Iyengar, which emphasizes holding poses over long periods vs. moving quickly from one pose to the next, as in Flow Yoga. It encourages props, such as blankets, blocks and straps, in order to better bring the body into alignment.

“It’s more therapeutic than some styles, in that it’s gentle and restorative, for the body, mind and nervous system,” says Rubin. “We pay close attention to the alignment of the body and practice a lot of technique in our poses so that benefit is amplified. We teach our students to practice mindful techniques

within the poses, thus avoiding injury and enhancing the therapeutic benefits of the practice.”

Yoga is practiced by all ages, and some classes focus on different age group’s specific needs Katie Cooley, owner of Yoga Shala, has discovered a lot of therapeutic benefits of yoga. She’s a former world champion rower at the University of New Hampshire and the

University of Virginia, and sustained many injuries from that sport. But she has been able to work through them without having surgery.

“I was tired of working out in the gym so I turned to yoga and found it was the perfect thing to stay in shape,” she said.

At Yoga Shala, where she’s also an instructor, all classes are rooted in the Ashtanga style, which is a physically demanding and fast-paced style where a set series of poses is performed in the same order.

The studio also includes a class called “Fogis” for older students, and offers contemporary Vinyasa flow classes, which involve performing a series of poses called Sun Salutations, in which movement matches the breath.

“I love teaching flow classes because

it gives me a chance to explore my own creativity as a teacher in a different way than the traditional classes do,” Cooley said. “Then there’s the personal transformation that takes place…it’s a learning curve, but you start to mature in that you realize just what you have control over and what you don’t.”

Swami Yasodananda, of Yasodhara Yoga Spokane (formerly Radha Yoga), says while yoga helps with balance, flexibility, strength and peace of mind, it also creates physiological benefits.

“It creates overall physical well-being. If a person has strength in their core, their health is better. When yoga helps us to relax, that supports our immune system and allows our body’s healing mechanisms to work,” Yasodananda said.

That healing includes thinning blood thereby decreasing the chance of heart attacks and strokes, significantly reducing symptoms of depression and anxiety, helping our lymphatic system fight infection and destroy cancer cells, protecting us from arthritis and back pain, and lowering our blood pressure.

In fact, at South Perry Yoga, University of Washington medical students are now able to take yoga/meditation classes as a non-clinical elective. Currently, there are 18 first and second-year students enrolled.

“After working on this for four years, it’s finally happened,” says part-owner and instructor, Shawn Brow. With a medical background herself -- her other full-time job is as an anesthesiologist -- Brow saw the importance of incorporating yoga into traditional medicine.

“It will support students in their practice, as well as be an element that they can bring into their practice with their patients. Yoga is so beneficial in so many ways; it can really transform one’s life on all levels.”

There’s also yoga therapy for kids, especially those with special needs or who

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

39

have anxiety and/or low self-esteem.

Since 2009, Amy Iverson has been teaching yoga to children with autism, attention deficit and hyperactivity disorder, cerebral palsy, learning disabilities and other special needs.

While her classes are similar to adult yoga with breathing, stretching and chanting to help improve strength, flexibility and emotional health, they also speak to six central principles: structure and continuity; language stimulation; physical stimulation; self-calm; self-esteem; and social stimulation.

Her classes also mix in fun through dancing, singing and games like “Yoga Transformers” and “Yoga Freeze.”

For Reubin, she’s living proof of how yoga can be so transformative.

“Yoga has been like a best friend throughout my life, guiding me through rough waters, healing my injuries and soothing my heart,” she said. “Now, at almost 60, my body is strong and agile, my mind alert and flexible, my heart mostly happy and peaceful, and I feel a deep connection with my authentic self.”

Types of Yoga Ashtanga: Fast-paced, intense style where a set series of poses is performed, always in the same order. Very physically demanding because of the constant movement and the emphasis on daily practice.

Power Yoga: Inspired by Ashtanga’s flowing style, but without keeping strictly to the set series of poses.

Kundalini: Emphasis is on breath in conjunction with physical movement. Exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential.

Bikram/Hot Yoga: Thought to be cleansing, this yoga is practiced in a 95- to 100-degree room, to allow for loosening of tight muscles and profuse sweating, usually throughout a set series of 26 poses.

Hatha: Encompasses many physical kinds of yoga. Slow-paced, gentle and will provide a good introduction to basic yoga poses.

Vinyasa or Flow: Also describes many different types of classes. Meaning breath-synchronized movement, Vinyasa or Flow tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath.

Photos opposite and above by Shallan Knowles. Right photo courtesy Yosodhara Yoga.

Janelle Britton, left, and Kim Loberg practice yoga in Manito Park. Yoga helps people mentally and physically, whether it’s through active stretching or simply sitting peacefully.

Other resources spokaneyogashala.com www.harmonyoga.com amy@spokaneyouthyoga.com

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Acupuncture Acupuncture Center for Natural Healing Jennifer Gallis, LAc 603 N Oak St Spokane 509-270-0369 www.acupuncturejgallis.com

Becky Oos, EAMP 20 W Main, Ste 200 Spokane 509-230-4580 www.beckyoos.com beckyoos@hotmail.com

South Hill Acupuncture Rebecca Kemnitz, E.A.M.P. 3418 S Grand Blvd 509-270-5088 www.southhillacupuncture.com rebecca@southhillacupuncture.com

Chiropractic 29TH Ave Chiropractic 3144 E 29th Ave Spokane 509-534-5712 29thavechiro@gmail.com

Rolfing Owen Marcus & Associates 219 Cedar St, Ste A Sandpoint 208-265-8440 www.align.org

Valente Chiropractic & Massage 3017 E Francis Ave, Ste 101 Spokane 509-467-7991 www.spokanechiropractic.com frontdesk@valentechiropractic.com

Consulting

AAA Washington Life & Annuity Services

1717 Ontario St Sandpoint 208-265-6798 www.nicmh.com nicmh@nicmh.com

Sacred Heart Doctors Bldg 105 W 8th Ave, Ste 332 Spokane 509-838-7400

Dental Care

1-800-698-7404 www.humana.com

625 B St Cheney 509-235-6137 www.martinssendds.com info@cheneydental.com

Counseling

1042 W Mill Ave, Ste 207 Coeur d’Alene Phone: 208-676-9912 Fax: 208-665-5795 LibertyServicesMH@Gmail.com

Englund & Desroches Dentistry 6817 N Cedar, Ste 201 Spokane 509-326-8170 www.yourdentalfamily.com

Dr. Joseph Ostheller 214 E Main Fairfield 509-283-2261 www.ffdentalclinic.com

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Fairfield Dental Clinic Andrew Martinssen, DDS

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North Idaho Children’s Mental Health

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Dr. George H. Nauert, DDS, PS, Orthodontist 6821 N Country Homes Blvd Ste 204 Spokane 509-324-0817

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Ryan L. Bates, DDS 309 W Crawford Ave Deer Park 509-276-6996 www.batesdds.com

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Mayfield Medicine

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Education

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Community College Spokane Act 2 2917 W Fort George Wright Dr Spokane 509-279-6027 www.iel.spokane.edu/ACT2 katherine.murray@iel.spokane.edu

Infinity Fitness Inc.

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Family Medicine Liberty Lake

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The Wellness Center

Family Medicine

Family Health Care of Post Falls

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Focused Fitness Community Center 2426 S Dishman-Mica Rd Spokane Valley 509-327-3181 www.FFCCenter.com

Absolute Hearing Aid Center, LLC Spokane: 509-315-5590 9212 E Montgomery, Ste 101 Coeur d’Alene: 208-292-4708 2115 E Sherman Ave, Ste 106 absolutehearingcenter.com

School of T’ai Chi Chuan 918 S Cedar Spokane 509-747-3715 www.taichispokane.com Information@TaiChiSpokane.com

Advanced Hearing Aid Center 933 W 3rd Ave Ste 104 Spokane, WA 99201 509-835-399 hearingaidsspokane.com

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Hi Health Innovations 5628 N Division Spokane 509-484-8069 hihealthinnovations.com

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Massage Therapy

SPOKANE HEARING AID CENTER 1402 N Division St Spokane 509-327-7078

Provedence Medical Park

Home Health Care

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Aaahhh Touch for Health Argonne Mullan Center 708 N Argonne Rd, Ste 8B Spokane Valley 509-998-4798

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Post Falls: 208-773-7731 1596 E Seltice Way Bonners Ferry: 208-267-0579 6371 Kootenai St, Unit 4 & 9 www.auburncrest.com

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Rockwood Clinic

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Valley Hospital 12606 E Mission Ave Spokane Valley 509-924-6650 www.spokanevalleyhospital.com

Naturopath

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OB/GYN

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Deaconess Hospital

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Occupational Therapy Kootenai Occupational Medicine 700 Ironwood Dr, Ste 258N Coeur d’Alene 208-292-2959 www.kootenaioccmed.net

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Owl Pharmacies Cheney Owl Rx 235-8441 Medical Lake Owl Rx 299-5113 Fairfield Owl Rx 283-4299 Lidgerwood Owl Rx 483-3566 www.owlpharmacy.com

Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

43

Senior Care Rimrock Estates AFH Well Life Pharmacy Liberty Lake: 509-755-3333 Latah: 509-838-0896 Post Falls: 208-773-2499 Bonners Ferry: 208-267-4004 www.welllifepharmacy.com

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Physical Therapy

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Podiatry

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Spokane Mental Health–Elder Services Natural Market 926 S Monroe St Spokane 509-624-1349 huckleberrysnaturalmarket.com

Northside Physical Therapy PT & Sports Rehabilitation 6821 N Country Homes Blvd Ste 102, Spokane 509-325-6776 www.phys-therapy.com

South Hill Foot & Ankle Clinic 3707 S Grand Blvd, Ste A Spokane 509-747-0274

Retail Physical Therapy Associates

Deer Park Farmers Market & Bakery– Organic Foods

2507 E 27th Ave Spokane 509-456-6917 www.ptassociates.net dittmar@ptassociates.net

412 W Crawford Deer Park, WA 509-276-4600 Facebook: Deer Park Farmers Market

A Dept of Behavioral Health 5125 N Market St Spokane 509-458-7450 www.fbhwa.org

Senior Housing

Coeur d’Alene Foot & Ankle 101 W Ironwood Dr, Ste 131 Coeur d’Alene 208-666-0605 www.cdafootankle.com cdafootandankle@gmail.com

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Allen Adult Family Home 3511 N Elton Rd Spokane Valley 509-927-6880 allenafh@comcast.net

Soap Free Procyon Spokane, WA Find a distributor at www.soapfreeprocyon.com 800-776-2966

The Urban Canine 9222 N Newport Hwy 509-465-9663 2915 E 29th Ave 509-744-9663 www.theurbancanine.com

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Evergreen Fountains 1201 N Evergreen Rd Spokane Valley 509-922-3100 www.evergreenfountains.com kwalker@evergreenfountains.com

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

Weight Loss Sleep Diagnostics

Harvard Park Retirement 1616 E 30th Ave Spokane 509-747-2703 www.harvard-park.com david.workman@holidaytouch.com

12410 E Sinto, Ste A Spokane Valley Phone: 509-892-1313 Fax: 509-892-1515

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1111 N Mission St Wenatchee 509-888-2505 www.achievecenter.net

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Planned Parenthood

Specialists

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Ye Olde Optical Shoppe 1804 N Washington St Spokane 509-326-3459 www.yeoldeopticalshoppe.com

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To advertise your business in the September edition of

LiveWell please call 459.5095 Directory Listings start at

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

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Advertising Supplement to S−R Media/The Spokesman−Review • Sunday, April 27, 2014

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