Livewell, september 21, 2014 indd

physically, mentally, spiritually

liveWell Issue 6 | September 2014

Crippling Migraines

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TIPS

for LESS Stress

Make the pain go away

Eat Up Where to Get The Vitamins Your Body Needs

Why Raw Milk?

New Tools for Lost Limbs Resources to Help Local Seniors powered by S-R Media/spokesman.com/health

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

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SEASONAL STRESSES

Acupuncture, massage, other methods can boost holiday cheer

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HELP FOR SENIORS IS HERE

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Many volunteer programs can aid seniors in winter

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Why your pets also need to brush

24 R AW M I L K

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| MONSTER MIGRAINES | CARDIAC CARE Healthy heart info everyone should know

| K I D S ’ M E N TA L H E A LT H Are there more stressors or better diagnoses?

W h y y o u r h e a d h u r t s m o r e t h a n e v e r.

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| CHILLY DOGS AND COOL CATS How to keep your pets active in winter

| V I TA M I N S Foods to boost your winter health

| KICK IN THE BOOT New approach to workouts may yield better results

| LOST LIMBS The science of prosthetics continues to evolve

| MUSCLES AND MORE What kind of work goes into bodybuilding

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| EVENTS CALENDAR Upcoming health and wellness activities

Is ‘right from the cow’ the healthiest choice?

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| PET DENTAL HEALTH

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| BUSINESS DIRECTORY Local health resources

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CONTRIBUTORS Jo e B u t l e r, Ed itor/Wri ter

Li sa Vo th , D i r ect or y S a l es

S- R Media Marketing Department.

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

Lisa is an Eastern Washington native known for spontaneous movie quotes and truly trivial trivia. While considering moving back overseas, she’s enjoying kayaking and exploring Spokane’s outdoor possibilities.

Tr i s h M e r r y m a n, D esi gner

Bill has worked for S-R Media for over 7 years. A graduate of WSU in Business, he appreciates working with advertising clients to improve their companies. His greatest joys are his wife and 6 children.

Bi l l D a v i d so n, S a l es L ea d S-R Media, LMP / owner l i n d e n r ü t e m a s s a g e . Trish is looking forward exploring New England in autumn to see the leaves in their full glory. lindenrutemassage@gmail.com

R e n é e Sande, W r i t er S hal lan K now l e s , P h o to g ra p h e r Shallan is a web designer, photographer, yoga instructor, and owner 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 options around the Inland Northwest.

A Spokane native, Renée has spent 15 years in communications, from PR to publishing, and is currently a freelance writer and designer who enjoys traveling and the greener side of things. h t t p : / / r e n e e s a n d e c o m . c o m

N i c o l e Skinner, W r i t er Er i k a P r i n s , Writer Erika is a Spokane writer and wellness junkie. Find more of her healthy lifestyle writing in Out There Monthly and at erikaprins.com

Nicole is an alumna of Eastern Washington University and a mother of three. She loves sharing her passion for life, health and the lost art of home management at saveliveeatlove.com

Ma ri esa Stokes, W r i t er Jean A r t h u r, Write r Jean writes from Bozeman, Mont.

Her latest book, “Top Trails: Glacier National Park” was published in June 2014.

New to Spokane and loving the view, Maries a is a wellness writer and arts advocate. Explore more of her work at mariesastokes.com

Te rry Bain, W r i t er Opposite: Photos by Shallan Knowles Top left, Dr. Brett C. Running, DAOM, EMAP, and Heather Running, RN, suggest acupuncture as a way to reduce stress in the fall and winter.

Bottom left, Laurie Arnold from Heron Pond Farms milks a goat.

Terry is the author of “You Are a Dog and We Are the Cat.” He lives in Spokane with his wife, three children, two dogs and two cats.

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STRESS LESS

Healthy ways to bust the holiday stress Story by NICOLE SKINNER LiveWELL Correspondent

Stress has become one of those constants in life, but fall and winter have more than their recommended dosages.

muscles, calms your nervous system and tones your internal organs. You are able to leave the hustle of your regular day and primarily focus on you … your body, your mind and your spirit.”

There are several different types of yoga and varying levels of pose difficulties. There are also several studios in the area that will

Our days are getting shorter and darker. Kids’ schedules are again packed with school and other activities. Then there’s the stretch between Halloween and New Year’s which we call ‘the holidays,’ that involves to-do lists, shopping and family obligations.

Not really holidays at all!

So what’s a person to do to stress less?

Before you go straight to your favorite standbys like scarfing down Christmas cookies, Halloween candy and other sweet treats; imbibing heavily; or gluing your face to your phone for endless games of Candy Crush, try healthier activities sure to bust the stress and bring on the fun.

QUIET TIME

STRIKE A POSE No, you don’t have to dance to Madonna’s “Vogue,” but that probably wouldn’t hurt.

Instead, try a yoga class. While you might think of yoga as a physical workout, the practice is also good for the mind and spirit. It incorporates stretching exercises, controlled breathing and relaxation. According to the Mayo Clinic, yoga can help reduce stress, lower blood pressure and improve heart function. The best part? Pretty much anyone can do it.

“Yoga works amazing for stress,” said Beth Galis of Yarrow Hot Yoga and Wellness Studio. “Every cell of your body gets a thorough flush, which then opens up your

help with proper pose form, then attend a class with an experienced instructor. Spokane studios include Spokane Yoga Shala and Yoga School, Yarrow Yoga, Harmony Yoga and the Mellow Monkey. In Coeur d’Alene three are Garden Street Yoga, The Yoga Room, Morning Light Yoga and others.

As with any new exercise routine or activity, it’s best to consult your physician or primary care provider if you have any concerns about your ability to incorporate yoga as part of your stress management plan.

be happy to share their style and benefits.

If cost and convenience are priorities, then consider doing yoga at home with a DVD or an online service like doyogawithme.com or the subscription site yogaglo.com.

But if you’d like a quiet atmosphere and

While a nap is never a bad idea, other low-impact activities like meditation or tai chi can recharge your spirit and bring balance.

Meditation focuses on breathing, sitting quietly and clearing distracting thoughts. Tai chi, often called meditation with movement, is an ancient Chinese tradition that involves slow, focused movements along with deep breathing.

Both meditation and tai chi can be done anywhere. You can also find tai chi classes if you enjoy company or want help learning the movements.

You can learn more about meditation through books, videos and websites like mindful.org. Or try the Spokane Buddhist Temple for a Sunday morning “sitting in gratitude” meditation.

For more information visit spokanebuddhisttemple.org.

Several books and videos can help you learn Tai Chi, but a visit to Spokane’s School of T’ai Chi Chuan can also help get you started. Visit taichispokane.com for more information.

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Germany has been producing high quality modern research on acupuncture and herbal medicine. Their largest study on acupuncture involved over 3,840,000 acupuncture treatments. The number of treatments in their study exceeds the number of people who reside in Los Angeles.

What were the results? In short, 91.9% of patients in this research study reported improvement.

Dr. Brett Running says, “as a clinician practicing acupuncture, there is no question about how well it works, because I see the results each day. Research literature like this German study lends well deserved credibility to the results I see.”

Please check out the following references for more information: Acupuncture for Chronic Pain within the Research Program of 10 German Health Insurance Funds by W. Weidenhammer, A. Streng, K. Linde, A. Hoppe, and D. Melchart and An Overlooked Acupuncture Study by T. Kaptchuk.

Visit www.SpokaneAcupuncture.net for more information.

Photos by Shallan Knowles Opposite page: Dr. Brett C. Running, DAOM, EAMP, Spokane Acupuncture, LLC, inserts acupuncture needles into a patient’s foot.

Above: Dr. Running in one of the treatment rooms at his Spokane Valley office.

CALM YOUR NERVES Even if needles make you squirm, don’t count acupuncture out. It’s is a great way to manage stress and pain. Though it involves the insertion of extremely thin needles through your skin at strategic points on your body, fans say it doesn’t come close to the pain of a shot, and you most likely won’t even see the needles since you’ll be relaxing with your eyes closed.

“An ideal treatment plan for stress is acupuncture once a week for four to six weeks, then monthly after that for maintenance,” said Dr. Pamela Langenderfer, NMD, MSOM, LAc of Lakeside Holistic Health in Coeur d’Alene.

She likes to share a 2013 study in the Journal of Endocrinology that examined the effect of acupuncture on rats subjected to the stressful experience of cold exposure for one hour daily for 10 days.

Rats treated with acupuncture prior to the study period had significantly lower stress hormones (ACTH and cortisol) after 10 days in comparison to the untreated rats. In other words, the acupuncture helped the study rats cope better.

“Human bodies have the same type of response to the experience of stress that the rats in the study did,” Langenderfer said.

“Our adrenal glands increase their production of stress hormones when we feel stressed, and this elevation can become chronic if the stress is repeated or continued.”

This can lead to symptoms of anxiety, depression, sleep problems, weight gain, fatigue, frequent infections, digestive issues and chronic pain, just to name a few. You know, the normal holidays!

LIGHT IT UP If the shorter and darker days leave you feeling blue, which can amplify your stress levels, you may want to try light therapy.

Often used as part of a treatment plan for Seasonal Affective Disorder (SAD), light therapy boxes may help. These work by mimicking natural outdoor light.

Researchers believe that exposure to this kind of light can help lift your mood and also ease other common symptoms of SAD. It’s normally recommended to use a light box for at least 30 minutes a day, preferably in the morning. Light therapy boxes can be purchased at some medical supply stores, drugstores or online retailers.

MUSCLE RELAXATION While exercise has been shown to decrease stress, working out those knots through massage can also help.

According to the Mayo Clinic, studies reveal that massage is an effective treatment for reducing stress, pain and muscle tension.

Massage is now often prescribed by doctors, and many insurance companies now cover some therapies. Check requirements before booking your appointment.

Trish Merryman, LMP, owner of Lindenrute Massage, says, “massage decreases stress hormones and increases the body’s production of cells that boost immune system response. Other benefits of massage are immediately obvious to anyone who’s had one. A massage calms you down, eases your anxieties, and even helps you sleep at night.”

If you’re ready to melt away your stress with a massage, schedule your massage at a day spa like Zi Spa in Coeur d’Alene, Lindenrute Massage or other massage studios in Spokane.

If you want the massage but don’t need the pampering of a spa setting, there are massage therapists in chiropractic and physical therapy clinics as well. Massages can run from as little as 30 minutes up to two hours.

While there’s no way to get rid of all your stress, and some stress is actually a good thing, give one of these effective stress-busting tips a try. You might just be able to retire your old habits for new healthier options and enjoy this fall and winter with less stress.

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FREE EVENTS South Hill Pizza Party Open House Thursday, 9/25, 3-5pm Tour and enjoy free pizza and refreshments.

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Questions about Medicare?

Free, non-biased SHIBA volunteers are here to help!

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JOIN THE HEALTH CARE LEADER Rockwood offers a generous beneďŹ ts package and a friendly patient and community-focused workplace.

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Medicare Open Enrollment If you want to change your Medicare Advantage or Medicare Part D plan this year, you must do it from October 15 – December 7. •Reviewing your plan options can save you money •For FREE, NON-BIASED, advice bring your list of medications, with dosages, and your Medicare card to:

Aging & Long Term Care of Eastern Washington 1222 N Post St., Spokane, WA 99201

Any Tuesday Oct. 14 thru Dec. 5, 2014 9 a.m. to 4 p.m.

Volunteers will also be available at other locations in Spokane and Whitman Counties.

For more information call: Margaret or Kathy at 509-458-2509 Or visit our website at www.altcew.org

Hospice of Spokane’s first priority is patient care so our patients can focus on what’s important to their lives.

SHIBA is a free service of the

With our community partners we also provide the following services for seniors and other adults with disabilities: Information & Assistance Care Coordination COPES & Medicaid Personal Care Services Care Transitions Senior Transportation Medicaid Caregiver Registry Bathing Assistance SHIBA Long Term Care Ombudsman

Congregate Meals Home Delivered Meals Chronic Care Intervention Disease Prevention/Health Promotion Family Caregiver Support Community Living Connections Adult Day Care Nursing Consultation Services Disease Prevention/Health Promotion Family Caregiver Support

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New Ways of Thinking About Lost Limbs

PROSTHETICS A livelihood for some Inland Northwest providers – for others, a way to get back to living Story by MARIESA STOKES LiveWELL Correspondent Close to 2 million Americans are amputees, and regional health experts say the majority of local amputees have lost limbs as a result of diabetes or vascular issues.

But because of our region’s large military community, the number of adult amputees continues to grow – and so does the need for better prosthetic technology.

“We can custom-make a basic, rigid foot, all the way up to an ankle with a microprocessor and hydraulic motion,” said Donald Meng, a licensed and certified prosthetist/orthotist at Hanger, Inc., in Spokane. “We have clients who are children who are anxious to get out and play, and we see vets whose prosthetics use advanced technology to get them quickly rehabilitated and back to active duty.”

Meng says technology has grown leaps and bounds over the last three to five years. Whether clients are active, work on their feet all day, walk on ramps and slopes or even run, chances are a prosthetic can be created for their lifestyle.

Humans have been using prosthetics as far back as 300 B.C. Over the centuries, devices have included peg legs, hand hooks, and entire limbs made of sturdy materials like bronze, iron, copper, steel or wood.

Big changes came in the mid-to-late 1500s when Ambroise Paré – considered the father of modern prosthetic design – created synthetic limbs using leather, paper and glue, rather than heavy iron.

Major changes came again in the mid-1800s when anterior springs and the use of suction were added, aluminum replaced steel, and an anatomical leg was first patented. Today, most prostheses are made of plastic, aluminum and other composite materials, and are designed to be as functional as possible.

Today’s devices are also made with much more in mind than simple functionality.

They’re designed to better fit and suit individual aesthetic style while providing the capability for users to return to activities they enjoyed before the amputation.

“Each prosthetic is created based on need,” Meng said.

Scientists are now working with amputees to perfect innovative, highly sophisticated synthetic limbs. BiOM Personal Bionics, in partnership with the MIT Center for Extreme Bionics, has combined data-driven quantitative frameworks with smart materials for greater maneuverability in bionic ankles, knees and hips.

The intricately customized BiOM ankle replicates natural movement of the foot and ankle while simulating a walking stride. This allows the wearer to push off when stepping, eliminating a limp that normally comes with an artificial leg.

Nearly 1,000 patients have been fitted with a BiOM ankle – among them 400 wounded

U.S. soldiers – helping them to be stronger, faster and more efficient. This also makes it easier for amputees to move in ways that many people take for granted – like up steps or along rocky paths.

While this technology may seem futuristic, it’s actually already being used close to home.

J.B. is a 46-year old journalist who recently lost the lower part of his left leg in a motorcycle accident. He said he’s looking forward to the healing power of water – from the shore.

“I don’t know if I’ll ever be able to swim or surf again, but I have to fish.

I don’t want to do it from a boat. I don’t want to sit on a pier. I want to be able to stand, alone, on the shoreline and fish in the middle of the night surrounded only by peace and quiet.

Then I’ll know I’m truly living again.”

Prosthetics aren’t just aids to get people back to work. Synthetic limbs also help users express themselves through running, sports, dance or any other activity they choose.

Meng said restoring the ability to perform favorite activities is one of the things he enjoys most about his job.

“To me it’s really about helping people get back to doing what they want to do… helping them realize their potential and achieve it,” he said.

Pete Springs, LCPO at Hanger, said children also want to return to doing what makes them happy. He works specifically with young people, many of them through Shriner’s Hospital in Spokane.

“Kids are more resilient than adults,” he said. “They’re going through their normal developmental milestones and are motivated to get back to where they were before getting a prosthetic. They’re focused on getting back to having fun.”

Nationwide, Hanger offers a camp for young amputees and their families. The Spokane branch supports Camp No Limits

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Photos by Mariesa Stokes Opposite: Today’s prosthetics are functional but also look much more realistic than they used to in the past.

Left: Hanger Inc. creates molds of prosthetic limbs.

When looking for a prosthetist, remember, having a custom device made requires time, patience and communication. It’s a long-term commitment, and a good patient-provider relationship is key. regionally each summer. At the annual gathering in Idaho, campers receive support from their peers, develop social skills and are offered encouragement to develop a healthy, happy and independent lifestyle.

“It’s an amazing thing to experience. You walk up on the beach see limbs everywhere, and out in the water all you hear is giggling and splashing,” said Meng. “These kids might be the only amputee in their entire school, but when they come to Camp No Limits, they’re surrounded by other kids who are just like them.”

The Eastern Washington/North Idaho area is one of only a few regions that offers both certification and college degrees

in the rapidly-growing prosthetics field.

For many people in the Inland Northwest

ORTHOTICS AND PROSTHETICS means the opportunity to an education in

work in an industry that’s flourishing. Spokane Falls Community College is one of only six colleges in the country, and the only school in the West, that offers both degrees and certifications in these fields.

For the first time, SFCC will offer online virtual courses and certifications to students throughout Washington, Idaho, Oregon and California in the coming months. Made possible by a grant from the U.S. Department of Labor, SFCC is one of five community colleges in the HOPE Careers Consortium which was awarded $1.4 million to expand and improve orthotics, prosthetics and pedorthics education as students transition into a strong career track.

“You can now live as far away as Bend, Bakersfield or Boise, and still attend classes and become highly-skilled at Spokane Falls Community

Choosing a prosthetist

is different than choosing a physician or other healthcare provider, and there are several qualifications to consider. When researching companies, take into account reputation, as well as logistics, insurance coverage and how far the clinic is from home – patients will likely make a lot of trips there.

College,” said Ruthie Dearing, Program Manager of the HOPE grant. “The program is designed to help the unemployed, veterans, and students who also work full-time to take courses online. They’re getting the same level of training for this unique line of work as those students attending the courses at the Spokane campus.”

Online credentials, certifications and degrees including orthotic technician, prosthetic technician, AAS-T degree in orthotic-prosthetic technology, orthotic fitter, pedorthics education, therapeutic shoe fitter, wheelchair technician, CAD/CAM program and orthotic and prosthetic office assistant are available. Dearing adds that graduates of the programs will be better prepared for the workforce and will have the opportunity to find permanent types of employment.

Across the county, 28 million people are currently at risk for amputation. Students who take advantage of the unique educational opportunities offered in Spokane will learn skills that will be needed increasingly in the U.S. The technology used at prosthetics labs like Hanger and others in the Inland Northwest will likely continue to advance, bringing better options for regional amputees.

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WINTER HEALTH Vitamin-rich foods may save money spent on supplements Compiled by NICOLE SKINNER LiveWELL Correspondent

Vitamin D “The Sunshine Vitamin” Vitamin D is actually a hormone, made by your body as you are exposed to sunlight that plays an important role in maintaining bone strength and may help ward off depression, plus it supports many other body functions.

With all the time spent indoors, especially in the fall and winter, 75 percent of Americans aren’t getting enough vitamin D.

Sunlight is best: Try a 10-20 minute walk at midday to naturally boost your vitamin D levels.

Aim for the daily minimum intake of vitamin D in your diet: ages 1-70 = 600 IU, age 70+ = 800 IU

Vitamin C “The great defender” Contrary to popular belief, vitamin C doesn’t prevent colds and flu, but it can reduce the length and severity of symptoms.

Vitamin C acts as an antioxidant.

This means it protects the body against disease including heart disease and cancer. It may also help contribute to the reduction of tiredness and fatigue. The U.S. National Institutes of Health reports that approximately 1 in every 5 Americans claims to have fatigue that is severe enough to interfere with daily normal life.

Vitamin C rich foods:

Vitamin D rich foods:

Citrus fruits, cranberries, kiwi, green vegetables and potatoes

fortified milk, salmon, tuna, cheese, egg yolks In the U.S., Americans eat about 1 billion pounds of canned and pouched tuna a year. Only coffee and sugar exceed canned tuna in sales per foot of shelf space in the grocery store.

There are now over 600 varieties of oranges worldwide.

Today potatoes are grown in all 50 states of the USA and in about 125 countries throughout the world.

The potato is about 80% water and 20% solids.

From A to … Zinc

Asparagus promotes low blood pressure, improved blood/ sugar regulation, and better control of blood-fat levels. 1 cup can deliver 101.2 % of your daily recommended

vitamin K, and 67 percent of folate.

amount of

Essential for many vital functions of the body, zinc is most widely known for promoting a strong immune system.

In the United States, adults get 2-4 colds per year; children average of 6 colds per year.

Zinc rich foods: oysters, roast beef, pumpkin seeds, asparagus Zinc also plays a key role in the maintenance of your mood, mental clarity and restorative sleep.

Chronic lack of sleep can put you at risk for heart disease, diabetes and high blood pressure.

Your body needs zinc every day in just the right amount, because too much can be as harmful as too little.

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Your Therapy.

Your Choice.

When you choose St. Luke’s Rehabilitation Institute, you get one of the nation’s Top 10 Hospitals of Choice. And you benefit from teams specifically trained in rehabilitation and innovative therapies to help you conquer everyday tasks.

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St. Luke’s is a division of Inland Northwest Health Services (INHS). INHS is a non-profit corporation in Spokane, Washington providing collaboration in health care services on behalf of the community.

The American Alliance of Healthcare Providers (AAHCP) recently named St. Luke’s as a 2013 Hospital of Choice Award recipient, recognizing excellence in customer service and community outreach.

CARF accredited

These accreditations assure patients the highest quality care and results possible.

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PAIN MIGRAINE? Oh, the Could it be a Story by NICOLE SKINNER LiveWELL Correspondent Headaches can be a real pain, and don’t get us started on migraines.

Some whopper headaches can be eventually managed by over-the-counter medications. But some of the baddies may require professional help.

There are several types of headaches and knowing which one your symptoms match the closest can help your health provider find the right treatment plan.

“Different headache types will respond to different medications, so proper diagnosis is important,” said Dr. Wade Steeves, a neurologist at Rockwood. “Including your physician or neurologist in this process will ensure that your specific type of headache is properly diagnosed and that you are given the treatment that is most appropriate or will work best for that headache type.”

Check with your provider especially if you suffer from migraines two to three days a week, or if your headaches last more than a day or are interfering with your ability to do normal activities on a regular basis.

In some of these cases, medication may not help much.

“Overuse of over-the-counter medications can cause additional headaches called rebound headaches,” said Dr. David Ramey from Providence Neurology. This could actually create a cycle of ongoing headaches.

So what’s the first step in treating a migraine?

Making sure you understand the most common symptoms: nausea, vomiting and light sensitivity in addition to the headache.

Some sufferers even see auras – light borders around people and objects.

Sabrina Day of Hayden recognizes all of these. “The back of my neck gets really tight and painful and I feel pain in my temples too.

I get incredibly fatigued and sleepy,” she said.

You can look up headache vs. migraine

symptoms on general health sites such as mayoclinic.org or clevelandclinic.org and see if your symptoms compare.

But a professional opinion also can help confirm this, especially if you bring information about your headaches with you to see your provider.

Consider keeping a headache diary for a month, noting when you get your headaches, how bad they are and how long they last.

There are currently two classifications of pharmaceutical treatments for migraines: preventative and abortive.

Preventative medications are taken regularly to help prevent migraines from occurring. Abortive medications are taken at the onset of a migraine headache to help relieve symptoms and remove the headache.

Most family medicine doctors can discuss a treatment plan using one or both of these options. Once very costly and not always covered by insurance, many prescriptions are now covered by most insurance plans, and there are even generic medications available.

If after trying several options, there is no improvement, you may get a referral to see a neurologist who can try other options or run more tests.

Some neurologists are using the newest FDA-approved treatment for migraine headaches: Botox. This natural toxin is currently reserved for chronic migraine sufferers, but when used in these cases most people see a reduction in the number of headache days each month. Injections last

around three months before another round is needed.

Dr. Ramey said some migraine sufferers find relief with complementary options to accompany medication.

“I have patients that incorporate alternative treatments like massage, chiropractic or acupuncture, sometimes even more than one of them, and see a benefit,” he said.

He said some people look closely at their diets, especially since some foods can sometimes trigger migraines like MSG, tomato sauce, rich cheeses and alcohol.

Dr. Pamela Langenderfer, NMD, MSOM, LAc of Lakeside Holistic Health in Coeur d’Alene, said there are quite a few natural options and supplements to reduce migraines.

“Acupuncture, magnesium, B6, fever few, 5HTP, chiropractic, butterbur, turmeric, riboflavin (B2) and progesterone can all be helpful,” she said.

She has seen positive results with a combination of diet changes, hormone balancing, and acupuncture.

“The goal is to find the root cause of the migraine. If you can identify the root cause then you will be able to cure it,” she said.

To explore alternative treatments or natural options, look for a naturopathic physician who trained at a federally accredited Naturopathic Medical School.

For details visit

www.naturopathic.org You can find licensed acupuncturists certified through the National Certification Commission for Acupuncture and Oriental Medicine at nccaom.org. Find Licensed massage practitioners at Healthgrades.com.

While you may not be able to get rid of every migraine, there are certainly many options to choose from for treatment that can significantly reduce your headaches.

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food & migraine connections

Avoid foods containing tyramine such as aged cheeses; brewer’s yeast and yeast-containing foods like bread and soups; pickled, aged, smoked and fermented meats including frankfurters, pepperoni, salami, bacon, bologna, and ham; chocolate, citrus fruits, red wine, and beer.

Avoid foods with tannins, including black teas, many herb teas, apple juice, dates, kiwi, peaches, berries,

coffee, carob, alfalfa, walnuts and pecans.

Dairy products often aggravate sinus congestion, which can contribute to migraines.

Avoid known food allergens.

Eat a diet high in omega 3 fats, including salmon, mackerel and sardines.

“I have patients that incorporate treatments like massage, chiropractic or acupuncture, sometimes even more than one of them, and see a benefit.” ~Dr. David Ramey, Providence Neurology

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GO GOAT Enjoy taste of dairy goat products Story by JEAN ARTHUR LiveWELL Correspondent

Goat Milk Dairy. The farm produces raw milk only.

According to its site, “our goats While products from cattle have are fed with non-GMO grains, which always been particularly popular, are made up of oats and barley that some dairy farmers prefer working are locally grown and mixed with with a different type of critter – the organic soy and organic molasses, all goat. non GMO. We also feed pasture hay Worldwide, 65 percent of total that is produced with only natural milk consumption comes from fertilizers and no chemicals. We goat’s milk. have crossed registered Toggenburgs At Heron Pond Farms at the with registered Saanens to produce base of Spokane’s Tower Mountain, a hybrid goat with great production Laurie Arnold milks her 15 goats and flavorful milk.” twice daily.

In the milking to bottling process, “This is our fifth year at Heron the goat farm uses peroxide as a Pond Farms,” says Arnold. pre-dip to clean the teats so there is no iodine residue. Peroxide disinfects the equipment and thus there is no chlorine residue. An ice bath after bottling lowers the temperature from 85 degrees to 40 degrees quickly, preserving flavor and preventing bacteria growth.

A number of people who suffer Photos by Shallan Knowles from eczema and psoriasis claim that they find relief through raw goat milk Laurie Arnold from Heron Pond Farms manages a herd of goats consumption. Some research supports which she uses for dairy products. this claim while other findings are inconclusive. heritage pork from Large Interestingly, Black Hogs, and sells Washington allows the goat kids, which can be sale of “Cowshares” if a raised as future dairy farm is licensed by the goats.

Washington Department Arnold makes it of Agriculture. In clear that while she has cowshare, goatshare, or goat milk and makes herdshare agreements, Goat milk has been consumed by humans ice cream for her own consumers pay a farmer for centuries, even if the look of goats – those consumption, Heron a fee to ‘board’ a cow horizontal pupils and all – might be a bit Pond Farms is not or goat, (or a share of a unnerving to some people used to larger, licensed to sell goat cow or goat), care for it, rounder, cattle eyes. milk, just cheeses. and milk it.

Arnold notes that goats are easy keepers, But you can find goat The herdshare do not require the large amount of food and milk in Spokane. owner then obtains (but space that cattle need, and are simply more Main Market Co-Op does not purchase) the manageable. sells Lucky Hook Raw (Goat) Milk, and milk from his or her own cow or goat. This “We raise Nubian goats,” she says. “Their Beaver Creek Raw (Goat) Milk. Lucky Hook, arrangement is similar to arrangements of milk has a mild flavor. I really like our garlic a Moses Lake farm, has raised goats for 34 owning a share in a racehorse or a bull, and and sea salt creamy chevre. We make and years and has several regional and national gets consumers another step closer to the sell several aged cheeses like our beer soaked award-winning herds of does. source of good, healthy and natural foods. cheddar too.”

Beaver Creek Raw Goat Milk, based in Heron Pond Farm also raises and sells Deer Park, is a locally owned Grade A Raw

“We make artisan cheeses, nice soft cheeses that are distributed in restaurants and at Main Market Co-Op, Rocket Bakery and Huckleberry’s. We have goudas, cheddars and Tower Mountain cheeses, all with delicious flavors and great for salads, pizza, hors d’oeuvres.”

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MILK DONE RIGHT Direct from the cow Story by JEAN ARTHUR LiveWELL Correspondent Until the invention of pasteurization, raw milk from cows, goats or sheep was the only way to drink the stuff.

But things changed in 1864, when Louis Pasteur formulated the principles of microbial fermentation and pasteurization, which soon led to milk bottlers treating the milk this way in order to stop bacterial contamination. By heating the milk to above 145 degrees F, most bacteria and mold present in milk were killed.

The practice of pasteurization continued, even though it wasn’t until 1987 that the Food and Drug Administration required that all milk and milk products for human consumption be pasteurized.

Any that were otherwise must be clearly labeled as unpasteurized.

Today, according to an EPA report, about 90,000 dairy farms produce milk in the U.S., a $12 billion per year industry.

Most of the milk is pasteurized as well as homogenized — a process of straining so fat remains mixed throughout the bottle of milk.

Homogenization works by forcing the liquid milk through a tiny hole under tremendous pressure. This process destroys the fat globule cell wall and allows milk and cream to stay homogeneous, or suspended and well mixed.

Both processes turn the milk into a safer product. Plus, it’s easier to transport, and can stay on store shelves longer. Pasteurization and homogenization have both become part of the generally successful formula over the last century for getting milk from the farm to store shelves.

Some prefer it raw However, there is a growing interest among consumers and some dairies in selling milk that comes directly from the cow, with no stops for pasteurization.

Advocates suggest that the flavor of raw milk is much better than treated milk. The health benefits of drinking raw milk are many, say supporters, from

aiding digestion to relieving skin ailments to improving stomach issues.

In the Spokane area, milk drinkers can find several options for raw milk.

Green Delivered Spokane, a fresh, organic produce service, includes raw milk in its fresh produce boxes delivered to customers each week.

“We sell raw milk from the Hutterite colony in Odessa, Schoonover Farms, fresh to us and to you each Friday,” said Alie Busby, owner of Green Delivered Spokane. She said customers can also choose fresh produce or Gluten Busters gluten-free bread.

Busby notes that often people who have trouble with dairy products can see an improvement to their health by switching to raw milk.

“People come to the U.S. from Europe or other places and cannot drink pasteurized milk or digest it, because the pasteurization breaks up the enzyme that’s naturally occurring in raw milk that our bodies use to digest milk lactose,” she said.

Different states have different restrictions on raw milk sales. Raw milk is completely illegal in 22 states according to farmtocumsumer.org.

Washington and Idaho both allow sales of raw milk. Oregon statute allows only a limited sale of raw milk while Montana does not allow raw milk sales at all.

Raw milk is popular at Main Market Co-Op in Spokane.

“Consumers seek out raw milk because they want unadulterated food,” says Megan White, general manager, and a raw milk drinker herself. “People are looking for nutritious foods that haven’t been subjected to processing. Raw milk has so many nutrients, healthful attributes that are degraded in processing, so we now sell raw milk from six different farms.”

White said a gallon of raw milk used to sell for double today’s lowest price, “but because of demand and now more dairy producers of raw milk, a gallon sells in the range of $6.69 to $11.99.”

“We’ve been selling raw milk for four years and the raw milk market has grown so much we’re selling gallons at about half of what it used to sell for,” she said.

Main Market sells raw milk produced

by Schoonover Farms Raw Milk, Pure Eire Dairy, Pride & Joy Dairy, and Rose Hill Farm.

Shoppers can also purchase something in-between: pasteurized, but not homogenized – whole milk produced in Spokane Valley by Spokane Family Farm.

Trish Hutchins, farm co-owner, says that their fresh milk is pasteurized at 145 degrees, the lowest temperature allowed by law, so it’s safe for consumers and legal.

“We use a vat pasteurization method, which is a low temperature method of pasteurization,” says Hutchins.

“We believe that there are many risks

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associated with raw milk. And pasteurization was invented for a reason.”

She says this process makes it safe and also preserves the taste.

“Our milk tastes creamier, thicker, fresher than large commercial productions,” says Hutchins, who with her family and employees milk 27 cows twice daily. “Our milk does not have that cooked taste. It’s really good.”

The product is so popular that Spokane Family Farm is beginning production of chocolate milk this fall, and will add to the half-gallon and gallon jugs of regular milk for sale at the farm and in several stores around Spokane Valley.

“There’s a growing food trend to know your farmer, buy local, know where your food comes from,” says Hutchins. “We do farm tours, milking tours and this fall will have a petting farm and Harvest Festival in October Saturdays and Sundays. We always welcome visitors and show them farming. We have goats, sheep, chickens and calves and a pumpkin patch.”

Jody M. Hechtman, MD F.M. McCaffree, MD Robin Messinger, MD Steven J. Richards, MD Traci A. Satterfield, MD Lori S. Smetana, MD Sally Delger, ARNP L. Jan Wills, ARNP BrieAnne Gray, ARNP

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Katie Howard, a raw milk drinker, enjoys the selection at Main Market Co-Op. The downtown grocer carries a selection of unpasteurized and non-homogenized milk products from regional farmers.

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Raw milk rules vary by state Though T raw milk advocates say the taste and nutrients are better, there are still some documented safety concerns. b et According to the New York Department of Health, 70 outbreaks affecting 1,500 people with illness have come from o ut tthe he consumption of raw milk nationally since 1993, and one outbreak several months ago in western Washington. o ut Two deaths occurred from these incidences. In 1987, when the T FDA F DA finalized the rules requiring pasteurization, it included some specifi s pe c language. The code of Federal Regulations quoted; “No person shall cause to be delivered into interstate commerce or p er shall s ha sell, otherwise distribute, or hold for sale or other distribution after shipment in interstate commerce any milk or milk product afte in final package form for direct human consumption unless the product has been pasteurized or is made from dairy ingredients pro (milk or milk products) that have all been pasteurized.” (mi

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HEART HEALTH Your Whole Body Wins Compiled by RENEE SANDE LiveWELL Correspondent

The World Heart Federation tells us that heart disease is the No. 1 killer of all ages and population groups in the world, accounting for 17.3 million deaths a year.

Though heart problems are traditionally thought of as something that affects mainly males, research shows that heart disease causes 1 in 3 female deaths a year.

More and more research is showing us how important it is to take care of our ticker: it truly drives our body’s performance and affects the other systems.

These other cardiac details might be interesting to those concerned about their heart health and general well-being.

If you want to know the size of your heart, hold out your fist. The size of a child’s heart is one fist; an adult’s heart is two.

Your heart beats about 100,000 times per day.

Because the heart has its own electrical impulse, it can continue to pump outside of the body, as long as it has an adequate supply of oxygen.

The “thump-thump” of the heartbeat, is the sound of the four valves closing.

A woman’s heart typically beat faster than a man’s. While a man’s heart beats approximately 70 times per minute, a woman’s heart beats approximately 78 beats per minute.

When the body is at rest, it takes

only 16 seconds for the blood to travel to your toes and all the way back to your heart. ~Courtesy of www.Mercola.com

One in 10 children are estimated to be overweight, a risk factor for heart disease and stroke.

After stopping smoking for 15 years, the risk of heart attack falls to the same level that it would be for someone who has never smoked.

In the U.S., 1,000,000 babies are born each year with a congenital heart defect. ~Courtesy of World Heart Federation

Inactive people are nearly twice as likely to develop heart disease as active people.

33% of women ages 45-64 years are physically inactive.

80 percent of women ages 40 to 60 have one or more risk factors for heart disease; having just one risk factor doubles your chance of developing heart disease. ~Courtesy of the National Lung, Blood and Heart Institute

Coronary heart disease costs the United States $108.9 billion each year, including cost of health care services, medications, and lost productivity.

Heart attacks have several major warning signs and symptoms: • Chest pain or discomfort.

• Upper body pain or discomfort in the arms, back, neck, jaw, or upper stomach.

• Shortness of breath.

• Nausea, lightheadedness, or cold sweats.

Key Risk Factors for Heart Disease: • Smoking • High blood pressure • High LDL cholesterol

Other medical conditions and lifestyle choices that can put people at a higher risk for heart disease include: • Diabetes • Overweight and obesity • Poor diet • Physical inactivity • Excessive alcohol use ~Courtesy of Center for Disease Control and Prevention

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DOGGY DENTAL CARE

Pet experts say brushing habits can help critters Story by TERRY BAIN LiveWELL Correspondent Does your pet have halitosis, “dog breath,” or even the “breath of death”? If so, the odor itself is actually no laughing matter.

The American Veterinary Medical Association cautions that a pet’s bad breath may be a sign that your pet has a more serious health issue.

It’s a lesson Spokane resident Andrea Wendt learned the hard way.

“It started with the cat’s horrible death breath,” she said. “Then he stared choking on his food and meowing obnoxiously. We took him to the vet and apparently he had the worst mouth ever.”

She said the cat needed to have six teeth pulled and a thorough cleaning of the rest.

“About three months later he was howling and choking on food again. We took him back to the vet and he has a hereditary mouth issue that make his gums swell and will cause him to have teeth problems for the rest of his life, so he has to go regularly for dental care and take prednisolone daily,” she said.

But it’s not just teeth and gums that are in danger when it comes to a cat or dog’s dental wellness — their internal organs may be in danger of damage or failure due to poor dental health.

The most common overall clinical issue for pets is periodontal disease. You’ve likely heard of periodontal disease while sitting in a dentist’s chair because it’s also a common clinical issue for humans—one that is preventable, in most cases, with daily brushing.

“It’s something you do every morning, part of your daily routine—brush your teeth.

While most people take care of their own mouths, they often forget that they also should take care of their pet’s teeth through a regular dental health care regimen,” explains Dr. Clark K. Fobian, president of the AVMA. “One of the most common problems veterinarians see in pets is dental disease, and, unfortunately, these issues can get serious if untreated.”

Fobian reminds pet owners that an untreated dental infection can spread to the

heart, kidneys and other organs, and suddenly become life threatening.

“Practicing good dental hygiene at home, in addition to regular dental cleanings by your veterinarian, is the most efficient and cost-effective way to keep your pets healthy, comfortable and pain-free,” he said.

How much can you save with preventative dental care? According to a 2013 analysis conducted by VPI Pet Insurance, the average cost to prevent dental disease in pets is $171.82, but it costs $531.71 to treat dental disease — an average savings of over $350.

Maybe you aren’t thrilled about the idea of brushing your dog or cat’s teeth every day, but Dr. Jan Bellows, president of the American Veterinary Dental College explains that “many dogs and some cats will tolerate having their teeth brushed if the introduction to brushing is managed gently and gradually.”

Several companion animal nutrition companies offer dental diets. The texture of those foods generates a mechanical cleansing effect on the surface of the tooth as the pet is eating. Dental treats such as chews can also be effective, either mechanically by scraping the tooth surface or by chemically removing excess calcium in saliva that could otherwise be deposited on the teeth as calculus.

There are also plaque-retardant products available in the form of a water additive, spray, gel or dentifrice, and products that are

used to seal the surface of the teeth to prolong the beneficial effect of professional dental scaling.

Has it been awhile since you’ve had your dog’s or cat’s teeth checked or cleaned? Here are some of the warning signs (in addition to truly repugnant breath) that periodontal disease is already well-established, and you should make an appointment with your vet immediately: • Red swollen gums and brownish teeth.

• Bleeding from the mouth.

• Frequent pawing or rubbing at the face and/or mouth.

• Reluctance to eat hard foods.

The message is clear: your pet’s dental care is just as important for your cat or dog as your dental care is for you. For more information on how to care for your pet’s dental health, talk to your vet.

Photo by Shallan Knowles Spokane resident Jennifer Hall tries to regularly brush the teeth of her dogs Clark, pictured, and Lewis.

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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

october 2

Komen Laugh for the Cure, 6 p.m., Lincoln

Center. Come laugh while raising money for local cancer research and advocacy efforts. Comedians include Gabriel Rutledge and Heath Harmison. Reduced ticket prices for cancer survivors. komeneasternwashington.org/get-involved/komen-activities/ laugh-for-the-cure-event

3-4 Senior Wellness Expo Spokane Fair and Expo Center, Spokane Fairgrounds. The 19th year of this popular event includes resources for area seniors plus health screenings. senior-review.com

4 Three Stone Foundation Fun Run Manito Park Duck Pond. Get fit while dressed as your favorite literary character. Open for children, adults and families. Distance is 1 mile for kids or 5K for families. Proceeds benefit local early reading, basic needs and obesity efforts. threestone.org

4 Walk to End Alzheimer’s Riverfront Park, 10 a.m.

This 3-mile walk organized by the Alzheimer’s Association raises awareness and funds for Alzheimer’s Disease. Similar walks scheduled Sept. 28 in Coeur d’Alene and Oct. 11 in Wenatchee. alz.org/InlandNorthwest

5 Step Out: Walk to Stop Diabetes Riverfront Park,10 a.m. The annual event presented by the American Diabetes Association invites participants to walk up to 4.5 miles.

Those with diabetes are designated Red Striders. diabetes.org/ spokanestepout

5 Party in Pink Zumbathon Northern Quest Casino and Resort, 10 a.m. Fourth-annual fitness event raises money for breast cancer research and prevention. SpokanePartyinPink.com

10 Beyond Pink Designer Bra Fashion Show Spokane Convention Center. Fancy undergarments support breast cancer research, and there’s a silent auction. Proceeds assist women who can’t afford thermography. beyndpnk.ejoinme. org/MyEvents/BeyondPinkSpokane2014

15 Orthopedic/Joint Pain Seminar Deaconess Health and Education Center, Spokane. Learn about pain management and medical options. Free workshops also Nov. 19 and Dec. 17 at Deaconess, and Oct. 16, Nov. 12 and Dec. 11 at Valley Health and Education Center. (509) 473-5755 or rockwoodhealthsystem.com

18 OctoBREWFest Spokane County Fairgrounds. The Greater Northwest Chapter of the National Multiple Sclerosis Society sponsors a microbrew and wine tasting event to raise money for local MS programs. It also includes an auction, and food by David’s Pizza and Azar’s. ticketswest.com/ events/octobrewfest

25 Pumpkin Ball Spokane Convention Center.

Annual gala event organized by Providence Health Care Foundation includes pumpkin carving and raises money for the Vanessa Behan Crisis Nursery and Sacred Heart Children’s Hospital. thepumpkinball.org

26 Purple Light National Vigil Central Valley High School, 7 p.m. Recognize National Pancreatic Cancer Awareness Month with members of the Pancreatic Cancer Action Inland NW Affiliate by remembering those who have fought pancreatic cancer and honoring survivors. pancan.org

november 15 National Veterans Day Run Riverfront Park. Choose a 11K, 5K or 1-mile route to walk or run in this timed event. Discounted entry fee for veterans, active duty personnel or spouses of veterans/active duty and their children. veteransdayrun.org/register/spokane

28-Dec. 1 Festival of Trees Coeur d’Alene Resort. The Kootenai Health Foundation raises money to support North Idaho medical efforts at this annual event that includes a gala auction of decorated Christmas trees, fashion shows and community music. kh.org

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FITNESS ON DISPLAY

Can performance bodybuilding regimens be risky for your health?

Story by ERIKA PRINS LiveWELL Correspondent

At an inch shy of 6 feet and 140 pounds, Allison Spencer doesn’t look like a bodybuilder. Tall and lean with shoulderlength blonde hair, she looks more like a fashion model.

But for two months in the spring and two months in the fall, she cuts out most carbs and intensifies her workouts.

Then, for a day or two, she’ll sport a spray-on tan from the neck down. On the final day, she plasters on orange makeup. She straps on a bejeweled bikini and translucent platform heels and performs for the judges.

The fake tans, the bulging muscles, bleached hair and exaggerated poses on competition day for her and other competitive bodybuilders sometimes can garner plenty of criticism, but Spencer says the sport motivates her to stay fit and healthy yearround.

“A runner can sign up for a marathon, and that’s what they work toward.”

She loves to lift weights and cross-train, but where’s the competition for that?

Spencer’s personal trainer suggested she try competing in amateur fitness competitions, a rising offshoot of traditional bodybuilding that favors lean, well-defined physiques vs. extreme muscle size.

Personal achievement vital Modern fitness competitions include two categories: Bikini and Figure. Spencer chose the bikini category because it suits her slim body type.

“It takes a lot more time to do figure [competitions] and bodybuilding,” she says.

“I personally didn’t want to put on a lot of that muscle.”

Staying in competitive shape requires her to simply maintain a regular workout routine and healthy diet during the off-season.

“I think a lot of people get so caught up in the obsession with the competition that they lose themselves in it,” she says. “You have to

have a lifestyle balance with it it, too too. You still have to be yourself, you still have to have a life, be social.”

Judging is so subjective, she says, that she’s learned not to pin her hopes on winning competitions.

“Two judges will have me in first place and two will have me last and a couple will have me in the middle,” she says. “It’s really an

in individual feat and you’re c competing with yourself and d doing it for yourself. I think if you look at it that way, you g get a better outcome.”

Still, the training gets to tough near competition ti time. Along with rampedu up workouts, Spencer and h her trainer map out eight s structured meals per day.

C Carbs and sugars are li limited, but not eliminated, li like they may be in some m more extreme versions of b bodybuilding diets.

To break up the monotony o of lots of oatmeal, brown r rice, lean meats and veggies, s she’ll treat herself to “protein p pancakes” – protein powder m mixed with egg whites, topped w with almond butter. “ “They’re just kind of a way to make you feel like you’re h having yummy pancakes and fe feel like you’re having carbs.”

Over the past four years, S Spencer and her trainer have c created a diet customized to h her body’s needs – and they’re c constantly tweaking it as n necessary.

“I think it’s just all about finding a trainer that you’re c comfortable with and that w works with your body’s needs,” s she says. Many trainers, s she says, simply prescribe a s standard competition diet that is isn’t healthy for everyone.

“You’re working toward perfection for a show, but when your body tells you you need something, you have to listen to it.”

More than looks Barb Anecone Bissaillon, a registered nurse, competes and also trains competitors for amateur figure competitions. The figure category still focuses less on muscle bulk

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than traditional bodybuilding, but favors more muscular bodies than the bikini category.

Like Spencer, she chose the category that best suits her natural body type.

Bissaillon says critics of the sport see only what’s presented on competition day following weeks of preparation.

That leaneddown, spraytanned presentation certainly appears extreme, but she says there’s much more to it than the tan people on stage.

“People might say that bodybuilding, in the last eight weeks [before a competition], is unhealthy,” she says.

“But the large percent of the time, we’re not down to that eight weeks.”

As a nurse, Bissaillon cares for patients daily, many who suffer from lifestyle-related ailments like diabetes and heart disease. Bodybuilding competitors may be pushing their limits in the weeks prior to competition, she says, but they’re overall healthier than the general public.

“They’re going to live healthier, happier lives because of this lifestyle,” she says. “Getting onstage and getting the trophy, yeah, that’s your goal, but it’s really about the long-term effects of being healthy.”

Women’s bodybuilding became synonymous with steroid use in the 90s, but when the sport first emerged in the 70s, female bodybuilders looked much more like the bikini and figure competitors of today: lean and welldefined, without the artificial masculine attributes that come along with steroid use. Traditional women’s bodybuilding

now struggles to survive both at the professional and amateur level.

A sense of community For both Spencer and Bissaillon, bodybuilding offers a sense of purpose in focusing on their personal health – and that’s not always easy for women.

As program manager for Focused Fitness, community health educator Christina Sands has looked carefully into what holds women back from taking on a fitness regimen. She found that conditions have to be nearly perfect for women to commit to caring for themselves.

“Women are usually the center of the family and they have a lot of responsibilities, and they tend not to put themselves first,” she says. “It has to fit for them.”

Building a fitness community goes a long way to motivate her clients to stay on track.

“Being with people that you have a good time with and that you stay motivated with can be very helpful.”

For Bissaillon, that’s certainly true of bodybuilding. She trains other competitors at Rathdrum Fitness, the gym her husband owns

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and operates. And the camaraderie extends to competition day.

“Everybody at that competition encourages everybody else, cheers everybody else on,” she says. “And everybody has a story.”

A panel of judges determines the rankings at shows like the Empire Classic each May at Northern Quest Resort and Casino, but the crowd also produces its own scorecard.

“There might be a person onstage that doesn’t look as good as everybody else, but that person might be the one who lost 100 pounds, and people will give them a standing ovation at the show.”

Opposite: Photo by Erika Prins Allison Spencer exercises at Seven2. She tries to keep fit all year but increases the effort in spring and fall for competitive bodybuilding.

Left: Courtesy photo Barb Anecone Bissaillon performs during an amateur bodybuilding competition.

Even if you’re not ready to perform as a bodybuilder, you can at least eat like one. Allison Spencer shares her recipe for

HIGH-PROTEIN PANCAKES Mix in blender: 2 bananas 10-15 g protein powder (She prefers hemp powder, 4 Tbs., or you can use a scoop of your favorite protein powder)

3 Tbs flax seeds 3 tsp vanilla extract 3 tsp cinnamon 4 egg whites 2 eggs with yolks Almond/coconut milk,add at the end to get the right consistency

Cook on the griddle, then top with almond butter and a drizzle of honey.

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BOOT CAMPS

Story by RENEE SANDE LiveWELL Correspondent

Group classes perfect for goals, tight schedules Our lives are busier than ever and for many of us, spending even an hour or two at the gym each day and remembering to eat right all the time may sometimes have to take a back seat to everything else going on. The problem is that it’s not easy to live a life at full throttle when your fuel tank is on empty.

Perhaps that’s why ‘boot camp’type workouts and group fitness classes have become a popular way to work out; they’re not only a quick means of getting in shape, but they’re also a fun and costeffective way to becoming a healthier and happier you.

Justin Rundle, who owns RundleFit WorkoutAnywhere in Spokane, with his wife, Jessica Rundle, says that in as little as 20 minutes, three times a week, a boot camp workout can significantly improve your core strength, flexibility, and balance, replacing those long hours in the gym.

“There’s no excuse not to work out during your lunch time when 20 minutes is all it takes,” Justin Rundle said.

Boot-camp workouts are either anaerobic, or a mix of anaerobic and aerobic exercise, that utilize a method called metabolic resistance training and conditioning, or HIIT (high intensity interval training). They consist of performing short intervals of high-intensity exercises—resting in between each interval— for typically 20-30 minutes. Different workout equipment can be used, such as free weights, medicine balls and big bands, but are not necessary.

The reason that this method builds muscle and burns fat so efficiently is that it creates an EPOC (Excess Post-exercise Oxygen Consumption) effect in your body, which means that even after you’re done working out (24-48 hours postworkout), your state of oxygen consumption is elevated in an effort to bring the body back to its pre-exercise state.

“The key is that they produce a more exponential caloric burn—compared to longer, low-intensity workouts—that you can literally do anywhere,” said Rundle.

In fact, Rundle’s program, Workout Anywhere, is based on the concept that clients can benefit from their workouts by not only coming to their boot camp classes at Mt. Spokane High School, or through their one-on-one training, but by doing their workouts independently anywhere —while traveling, at the park, the office, etc.

Rundle says their methods combine various conditioning, core, agility, strength and plyometric exercises, rotating in different exercises to constantly challenge different muscles.

Alternating days with aerobic exercise such as swimming, running or yoga, can make boot camps a quicker way to achieve, and exceed, fitness and/or weight-loss goals.

Brian Cronin, part owner of U-District PT in Spokane, said some people can get frustrated when they’re not reaching their fitness goals quick enough even though they’re swimming daily or running five times a week.

“People may feel like if they go through the motions, they’re going to get the benefits they’re looking for, and while they will gain

some, if they don’t mix it up at a certain point, the body will stop progressing because the muscles aren’t being challenged anymore—they’ve hit a plateau, their muscles basically are getting bored with the repetition,” he said.

Cronin founded U-District PT—short for Physical Therapy, Performance Training and Personal Training—in 2004 with coowners Jeff Hart and Mike Nilson, based on the idea that by uniquely combining physical therapy with personal training, they could design training programs to help reduce injury during workouts.

In addition to providing training to local high school and collegiate student athletes, as well as Spokane Indians and Chiefs—UDistrict PT started the Summer Fitness and Fun Camp their first year. The camp is geared

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to teaching kids healthy eating habits, along with how to make exercising fun.

A funny thing happened: once parents saw that their kids were having a fun time getting and staying healthy, the grown-ups wanted to play too.

“Parents started pulling us aside and saying, ‘We want to do this – Can you do this program for us?’” said Cronin.

U-District PT now holds boot camps and other group classes regularly at their locations on North Hamilton and Liberty Lake, with different weekly themes.

“Last week it was a ‘glow-in-the-dark’ workout; on Saturday mornings, they meet at all different places downtown,” Cronin said.

Kurt Salquist, owner of CoreFit in The Paulsen Building in downtown Spokane, takes his clients anywhere. He agrees that different themes are important in keeping things interesting -- the key to getting the best workout physically is to “mix it up.”

“We take it to the hallways, the stairs, through the skywalks, Riverfront Park…every one of my clients would agree that it’s always different; in addition to keeping their interest, it also constantly challenges their muscles.”

Like Rundle and Cronin, Salquist stresses the importance of nutrition.

“Eating right easily accounts for more than 50 percent in reaching your fitness goals. I’ve had a few diabetic clients who have been able to come off their medicine completely after a few months of working out.”

Cronin adds that another big draw to this type of exercise is the social aspect.

“It’s amazing how many people are shifting to group classes. In addition to the time and cost factors, I think they really feed the need for community; people like that social aspect, being held accountable, in a community/ supportive kind of way.”

For information and to sign up for classes, go to: www.udistrictpt.com workoutanywhere.net corefitinc.com

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Photos by Shallan Knowles Physical Therapy Associates is one of several locations that offer bootcamp-style exercise programs that vary the amount and types of exercise performed and boost agility, strength, core and other areas more than just one group of muscles. Opposite: Rachael Bell, left, and Jan Owens, right, stretch with rubber ropes. Left: Kim Niemi works on resistance training.

Various techniques can be used to create the perfect boot camp (from IdeaFit.com): VOLUME INTERVALS. Repetition-based activities; for example, 15 squats, followed by a minute of rest; then 2 more sets before moving to the next exercise.

TIMED INTERVALS. Participants alternate between exercising and resting for a set number of rounds. For a high-intensity, focused workout, for example, you may decide on 30 seconds of work followed by 30 seconds of rest for 20–30 rounds.

TIMED VOLUME INTERVALS. These combine the previous two methods. Participants do a set number of reps in a certain amount of time with the idea of shortening the amount of time needed to do the same number of reps. For example, you might do a series of 10 push-ups and 10 lunges every minute. If boot campers complete the movements before the minute is up, they have more time to recover before starting again.

DENSITY TRAINING. Participants exercise as hard as theycan for a specific length of time; for instance, they do as many jumping jacks or squats as they can for 2 minutes.

The goal is to continually complete more reps as the body becomes stronger.

Here are some popular Boot Camp exercises: • Barbell or dumbbell lunge/reverse lunge • Alternating lunges • Squat press • Squat jumps • Squat thrusters • Mountain climbers • Bear crawls

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COLD WEATHER CARE

Winter requires new ways to keep yourself, pets active Story by TERRY BAIN LiveWELL Correspondent

Winter is coming.

If you’re anything like many of us, you tend to hibernate this time of year. But if you do it too much, your pets start looking at you like you’ve forgotten that life does not stop when the temperature dips below freezing.

This is your reminder then (if your pet looking plaintively at you isn’t reminder enough) to get up and get moving. Your constant companion will consistently thank you.

Many of the activities you enjoy with your pets during the rest of the year can also be enjoyed in the winter months. With the proper care, gear, and attention to the weather, you can still get up and get out.

If it’s too cold for you to go outside, though, it’s likely too cold for your furry friends as well.

The Humane Society of the United States reminds us: “Dogs and cats are safer indoors, except when taken out for exercise.” Just don’t forget that exercise is important, and if you do enjoy going out, by all means bundle up and do it.

And when I say bundle up, I don’t mean just you. If you’re going to be outside for an extended period of time (hiking or running, for instance), consider cold-weather gear for your

dog, such as coats, sweaters and booties for their feet. Many dogs don’t like booties, so if yours is one of them, you might also consider a waxbased paw protector such as Musher’s Secret, which provides some protection and prevents snow from collecting on the fur between their toes.

Or if you’re really adventurous, maybe you’d like to try a winter sport like hiking or snowshoeing. Amy Barker, CPDT-KA (Certified Professional Dog Trainer) and owner of Prairie Dog Pet Mercantile, teaches a snowshoeing class through the Tails & Trials program at Diamonds in the Ruff. The Tails & Trails classes “teach your dog the behaviors that are important to have on the trail so that everybody stays safe.”

The snowshoeing classes are just that: snowshoeing with your dog (you wear the snowshoes… the dog does not).

Another winter activity you might consider for you and your dog is skijoring, a sport in which your dogs (usually one or two) pull you on cross-country skis. It’s a bit like dogsledding, but with fewer dogs and no sled. Of course this is the sort of sport that could use a little training and practice, and some unusual

gear. If you’re interested in skijoring, you’re in luck because there’s training and gear rental available as well as regular trails on Mt. Spokane.

As much fun as it is to be out with your constant companion, it’s also important to be safe. The Humane Society of the United States says that the most important tip regarding pet safety outdoors is to keep them with you.

If you can avoid it at all, don’t leave pets outside without supervision, even for just a little while, and make sure they have plenty of food and water when they do go outside.

Animals, like humans, need more food and water to keep warm in the cold out-of-doors.

When you’re done with the fun, it’s also important to wash your pets’ paws, especially if you’ve been on roads or other areas where salts and other melting chemicals might be used, as these can damage their paws and can be highly toxic when they try to lick them clean.

Mental stimulation can be just as important for your pet as physical exercise, when it’s too cold for you, and your pet just needs a break from being outside. So think of winter as a a perfect opportunity to teach your pet some new tricks.

“We also have a class at Diamonds in the Ruff called Home Helpers,” says Barker, “it is great for working with your dog indoors on crummy weather days or any time. You don’t need to be physically able to do long hikes in order to work with your dog. Or if you are feeling under the weather that day you can still enrich your dog’s life with fun games that the dog will love.”

Small dogs and cats, of course, are easier to keep active indoors. Toys, tricks, stairs, climbing structures, laser pointers, hideand-seek and just plain goofing around with your pet can keep them active and wellconnected to you.

Though it may be fine once in a while to just sit by the fire and read a good book or binge-watch Netflix®, don’t forget that your pet was not born to be a couch potato—and neither were you.

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For more information about the Tails & Trails snowshoeing class or the Home Helpers class, contact Diamonds in the Ruff at ditr_training@hotmail. com or visit diamondsintheruff.com. For more information about skijoring, contact the Spokane Skijoring group at Skijorspokane@yahoo.com.

EXPLORE MORE WITH

NOW EVERY THURSDAY & SUNDAY

Photos (opposite page and above) by Shallan Knowles Sawyer runs in a water treadmill at Physio Paws Veterinary Rehabilitation Center, where Dr. Sonni Gilbert, DVM, offers a variety of physical treatments for animals.

Courtesy of metrocreativegraphics.com

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SENIOR SERVICES

Volunteers needed to help with seasonal challenges Story by MARIESA STOKES LiveWELL Correspondent For Inland Northwest residents, the coming of cooler weather often requires the creation of big to-do lists full of tasks like digging out the snowblower, changing the tires or stocking up on ice melt.

Except when you’re a senior, it’s not as easy as it used to be to take care of all of these winterization tasks without asking for a little help.

The good news is there are a lot of assistance programs available for older adults who can’t or shouldn’t take on these tasks by themselves anymore. Available services vary based on age and income, but with proper preparation and access, people can find ways to get things done.

Autumn is an ideal time to begin addressing any issues in and around homes, and put together a plan before winter moves in and it becomes risky to go outside because of temperatures and snow or ice build-up.

Severe weather can even keep nurses, aides and other home helpers from getting in.

Here are some common problems and possible local solutions.

SAFETY FIRST Local fire departments are good resources to identify safety concerns. Spokane County Fire District 10, for instance, offers free home surveys.

“We see increased house fires in the winter because of dangerous heating sources,” said Lt. Brett Anderson. “There are also issues because the elderly don’t always have a way to get out and take care of day-to-day chores that need to be tended to, like properly disposing of fireplace ashes.”

A home safety survey is about more than identifying fire risks. Anderson said the bigger purpose is to address life safety issues.

“We come out and look around to identify where risks are,” he said. “We make sure barbecues aren’t being used as heaters, that gas cans aren’t being stored near furnaces.

We look at trip-and-fall hazards, check the stability of handrails, and see if there are working fire extinguishers and where they’re

BEING MOBILE

Photo by Shallan Knowles Kevin Coler, a volunteer with Meals on Wheels, talks with Diana Rogers during his route earlier this summer. kept. We also check batteries in smoke detectors.”

If the home doesn’t have working smoke detectors, he said in some cases they can be provided at no cost to the homeowner.

Anderson stresses that home safety checks are non-invasive, meaning no one is ticketed or reported to code enforcement for violations.

It’s a service the firefighters of District 10 provide as good neighbors, to increase awareness of hazards, and, as he puts it, to ‘put out fires before they even start.’

“Many of the elderly people in our area have been in the same house for decades and don’t notice changes around them,” he said.

“We point out how even small improvements can make a big difference in their life safety.

Many times that education leads to them making a call to grandkids who end up helping them get rid of potential hazards.”

Many older adults will stay in the house in winter because of fears of falling.

Mollie Dalpae of Mid City Concerns Senior Center and Meals on Wheels in Spokane says volunteers are always needed to help shovel walkways so seniors can get to bus stops safely.

Dalpae says the number of meals requested for delivery increases in the winter because seniors don’t want to chance slipping.

The need for drivers to deliver meals also increases because many volunteers are also older and don’t drive in poor weather, or go south for the season.

Many area lawn care companies exchange their mowers for plows when the seasons change. Residents can get on a schedule to be among the first to have driveways cleared when the flurries start flying.

Volunteers also are good at spotting other needs, including calling the power company if it looks like there are problems with heating, or if the resident can benefit from an energy assessment.

“In February a volunteer found one of our seniors bundled up because the furnace wasn’t working,” said Dalpae. “She called Avista and they came out and relit it.”

COMFORT According to Dalpae, 20 percent of the seniors who come to the Mid City Concerns center are homeless, and all live on less than $700 each month.

Along with food, the organization offers social services, recreation and fellowship.

In the colder months, clients are given blankets, hats, mittens, slippers and holiday presents. The center remains open on Thanksgiving and Christmas, and provides a hot meal and emotional support.

If expensive heating repairs are needed, many churches offer short-term emergency help. Organizations like SNAP in Spokane can provide assistance with energy bills for eligible seniors.

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SNAP offers the Avista Senior Program specifically for older adults in Spokane County. To be eligible for assistance, an Avista account holder in the home must be 60 or older, and the household income must be at or below 200 percent of the poverty level.

For a three-person household, for example, that would mean the total income needs to be $3,255 per month or below. Seniors who find themselves having trouble making ends meet can call SNAP to learn more about this and other available options.

“These energy assistance programs are a great way to help people get a little more wiggle room in the budget,” said Tricia Jo Webster, SNAP Communications Manager.

“We understand that the majority of our senior population lives on a fixed income, and SNAP strives to provide them with some peace of mind and comfort when they need it most.”

COMPANIONSHIP For those living alone and feeling isolated in their homes, companionship is vitally important. Pets are a great source of friendship for seniors all year long, but regardless of the season, they need regular exercise and veterinarian appointments.

Pet care services like Walking Wellington in Spokane can help animal lovers.

“We make sure companion animals are getting in good walks, eating properly and even take them to the vet if necessary,” said Susan Noble, the company’s co-owner. “Pets are wonderful friends for older people and those living alone, but when the weather is cold, snowy and the days are short, it can be overwhelming to make sure furry friends are spending time outside and getting the fresh air and exercise they need.”

Andy Niska, president of Love at Home Senior Care, says he recommends his clients get a pet for companionship when possible.

Recognizing how maintaining friendships and staying involved enhances quality of life, Love at Home also helps seniors participate in hobbies they enjoy.

“We have a gentleman who likes to read the paper and do a crossword every day, and he loves to go bowling,” said Niska. “We read the paper and the crossword to him when

he can’t do it alone, and we take him to the bowling alley twice a week. It’s what helps him feel good.”

Care companies like Love at Home help with day-to-day tasks as well. Most offer light housekeeping, grocery shopping, meal preparation and errands. Many also provide transportation to doctors’ appointments and more.

Seniors who are hesitant to drive don’t have to go without items they want and need just because it’s winter. From packages to prescriptions, and even fresh produce, many companies deliver goods, services and peace of mind.

To help ship holiday gifts, USPS, UPS and FedEx can make at-home pickups with a phone call. Pharmacies including Walgreen’s, Bates in Spokane, and Interlake in Coeur d’Alene are just a few that bring medications to a customer’s door.

Full Circle delivers organic, sustainable produce to homes throughout Eastern Washington and Idaho, and offers 200 grocery items like eggs, milk and bread that can be added to any order.

Whether for a fee or for free, there are many services available for just about any need.

To find out more about what’s offered in Eastern Washington and North Idaho, call neighborhood senior centers, local churches or Area Agencies on Aging. Or be a good neighbor yourself -- remember, small gestures from good neighbors can sometimes literally make the difference

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between life and death.

This winter, take a few extra minutes to shovel someone else’s walkway or sprinkle ice melt. Stop by or call and ask if their heating is working, if they have enough food, or if there’s anything that needs to be picked up from the grocery or pharmacy. Keep an eye on mail and newspapers and consider checking in if either starts piling up.

Spokane County Fire District 10 (509) 244-2425 scfd10.org Mid City Concerns Senior Center and Meals on Wheels (509) 747-3257 mowspokane.org SNAP (509) 456-7111 snapwa.org Walking Wellington (509) 8381343 walkingwellington.com Love at Home Senior Care (509) 474-0663 loveathomeseniorcare.net Walgreen’s 1-800-WALGREENS walgreens.com Bates Pharmacy (509) 489-4500 batesrx.com Interlake Pharmacy (208) 664-6664 interlakepharmacy.net Full Circle 866-328-9355 | fullcircle.com Aging & Long Term Care of Eastern Washington (509) 458-2509 altcew.org North Central Idaho Area Agency on Aging (208) 743-5580 or 800-877-3206 idahoaging.com

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YOUNGER ANXIETIES Addressing mental health symptoms early can lead to a more productive life Story by RENEE SANDE LiveWELL Correspondent

that provides comprehensive behavioral health services (mental health and substance use services) to males and females, ages 10-21 and their families through several in-patient and out-patient programs. The 85-bed facility always has a waiting list.

According to the U.S. Surgeon General’s office, 1 in 10 children has a mental illness serious enough to impair how they function at home, school, and with peers. One in five low-income children ages 6 to 17 has mental Awareness grows, but few health problems. solid solutions.

However, only 20 percent of these children While Faltermeyer thinks the public has are actually being identified and receiving the a greater awareness of mental health today mental health services they need. and says the City of Spokane is supportive Pair that with the statistic that 70 with funding, he believes it’s a complicated percent of children in the state and local issue that isn’t being dealt with the urgency it juvenile justice system have a diagnosable requires. mental health disorder, with at least 1 in 5 In response to the need for more experiencing severe symptoms that interrupt awareness, researchers compiled a list of 11 their ability to function normally, and we warning signs have a nationwide “The more we talk about it, the more of mental illness problem which in children (see has prompted awareness there is, so people will say sidebar p.38), unprecedented ‘Hey, let’s gather around this person published in federal funding. the academic However, and see what we can do to help.’ ” journal despite $115 Pediatrics in million for new 2011. mental health initiatives through the omnibus The list is intended to help parents appropriations bill, $50 million from the and community members be aware of Affordable Care Act, and another $50 million and distinguish between normal childhood promised from the U.S. Dept. of Agriculture to fund rural facilities, progress has been slow behaviors and true signs of mental illness.

This education can help close the gap between and the need for increased awareness on the children who suffer from mental illness and frontline—parents, schools, communities— those who receive treatment. remains key.

“Many people [have] been confused about Bob Faltermeyer, executive director of whether their child has a problem,” said Dr. Excelsior Youth Center in North Spokane for Peter S. Jensen, a professor of psychiatry at the past 32 years, said it’s very common for the Mayo Clinic, who helped compile the list. a child to go undiagnosed, simply because “If you have a way to tell them a simple yes parents think, ‘this can’t be happening to our or no, and no decisions to weigh, it becomes child.’ easier,” Jensen said.

“If you start to see something in a Feeling sad or withdrawn for two weeks child—isolating themselves, moderate to or more may indicate depression, and intense severe mood changes, other real shifts in worries that can get in the way of daily their behavior—those are warning signs of activities may indicate an anxiety disorder. something going on, that if not addressed, If not treated appropriately and early in could very well just get worse,” said children, many mental disorders can continue Faltermeyer. into adulthood.

People with untreated Excelsior is a nonprofit, private agency mental disorders are at a high risk for

alcohol or drug abuse, violent or selfdestructive behavior, even suicide.

However, children can sometimes go 10 years between the time symptoms appear and when they receive complete treatment, according to Darcy Gruttadaro, director of the Child & Adolescent Action Center at the National Alliance on Mental Illness.

Dr. Heather Rehil, a licensed clinical psychologist in Coeur d’Alene, says this often happens because one problem with diagnosing children, especially those with serious mental disorders, is that they’re constantly changing.

Therapists must evaluate them over time and try different treatments, so a formal diagnosis may not occur for several years.

She sees a positive trend towards collaboration among health professionals to create a comprehensive picture of a patient’s diagnoses.

“There’s more emphasis on having multiple doctors involved these days,” says Rehil. “I always encourage parents to at least have a discussion with their pediatrician first, then if needed, occupational therapists, counselors, neurologists, can work together to see what the best approach is for the patient.”

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Watch for the signs Rehil also says it’s important to pay attention to your child’s behavior, rather than their words, because often their behavior reveals a contradictory story.

“Children don’t have the language to know what’s going on for themselves. If they’re not having their normal sense of humor, if there are sudden shifts in joy…this is when we look more at the behavior, than what they’re reporting.”

Stacey Bussard, LMHC, therapist at Brown & Associates in Spokane, stresses that knowing how sensitive your child is and keeping the lines of communication open are important. Even if they can’t tell you exactly how they’re feeling, what they say and how they act can offer clues.

“Communication is huge: know what your child is doing, and look for changes,” she said. “Be aware of how your child normally acts…are her grades slipping? Is she acting more defiant? Crying more? If quality of life is being affected, it’s time to step in and get an evaluation.”

Faltermeyer says it’s a complicated problem, but awareness can significantly help.

“The more we talk about it, the more awareness there is, so people will say ‘Hey, let’s gather around this person and see what we can do to help -- that’s huge,” says Faltermeyer.

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11 Common YOUTH Mental Health Warnings: Feeling very sad or withdrawn for two or more weeks Extreme difficulty in concentrating or staying still that puts the child in physical danger or causes school failure

Sudden overwhelming fear for no reason, sometimes with a racing heart or fast breathing

Intensive worries or fears that get in the way of daily activities

Severe mood swings that cause problems in relationships Drastic changes in behavior or personality Involved in multiple fights, using a weapon, or wanting badly to hurt others

Severe, out-of-control behavior that can hurt self or others

Weight loss/eating problems such as vomiting, using laxatives, or simply not eating.

Repeated use of drugs or alcohol Seriously trying to harm or kill self, or making plans to do so

Questions parents should ask when considering mental health evaluations/treatment options Why are you recommending this treatment and what are alternative treatments?

What is the goal of the recommended treatment and will it help us get the outcomes we want?

(Share desired outcomes, such as improved school attendance and performance and improved relationships with family and peers.)

How will we know if we are reaching our treatment goals?

How does the treatment promote my child’s strengths, capabilities, and interests?

What are the risks and benefits associated with the recommended treatment?

How does the recommended treatment work, and what is involved?

Is there research to support this treatment? Are you following a manual about how it works?

Is there research showing that the recommended treatment works for families like ours?

What training and experience do you have with the recommended treatment?

If you do not recommend an evidence- or research-supported treatment, why not?

How will our family be involved in the treatment and how can we support it?

To help spread awareness about children’s mental health, visit www.MentalHealth.gov or

FIRST CALL FOR HELP (24/7): (509) 838-4428 or National Advocates for the Mentally Ill: 800-782-9264 (Seattle) Frontier Behavioral Health (spokane) (509) 838-4128 or visit www.fbhwa.org

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Acupuncture

219 Cedar St, Ste A Sandpoint 208-265-8440 www.align.org

Dr. Jacob Godwin, DAOM 1625 W 4th Ave, Ste 100 Spokane www.godwinacupuncture.com 509-638-0808

Allergy & Asthma

Dental Care

Rolfing Owen Marcus & Associates

Dr. Scott Maystrovich 5625 N Wall St. Spokane 509-482-1982 www.scottchirospokane.com

Consulting

Jeffrey Sitek LCPC, LMHC, CHT ARC Services PLLC

DeFelice Dentistry

1042 W Mill Ave, Ste 207 Coeur d’Alene Cell: 208-691-4193 www.arc-services.org

4703 N Maple St Spokane 509-327-7719 www.defelicedentistry.com

Liberty Services, LLC Youth & Adult Mental Health Program 1042 W Mill Ave, Ste 207 Coeur d’Alene Phone: 208-676-9912 LibertyServicesMH@Gmail.com

Spokane Allergy & Asthma Clinic 508 W 6th Ave, Ste 700 Spokane 509-747-1624 www.spokaneallergy.com

Chiropractic

Humana 1-800-833-6917 www.humana.com

Passages Family Support

Counseling

1002 N Superior St Spokane 509-892-9241 www.passages-spokane.org

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

Functional Health Chiropractic Jordan Graeme, DC 400 S Jefferson St, Ste 418 Spokane 509-720-1877 FHC.Chiropractic@gmail.com

1859 N Lakewood Dr, Ste 101 Coeur d’Alene 208-667-5565 800-655-8989 www.implantsnorthwest.com

Jacob J. Ridl, DDS 1717 1st St, Cheney 509-235-6241 www.jacobridldds.com admin@jacobridldds.com

Joseph J. Pawlusiak, DDS, MS 15 E Central Ave, Ste D Spokane 509-483-2080

Excelsior Youth Services 3754 W Indian Trail Rd Spokane www.excelsioryc.org 509-328-7041

Dr. Daniel R. Cullum

Spokane Mental HealthElder Services A Dept of Behavioral Health 5125 N Market 509-458-7450 fbhwa.org/programs/elder

Love Family Dentistry Grassroots Therapy Group

Spokane Psychology & Neuropsychology

316 W Boone, Ste 577 Spokane 509-279-2407 www.grassrootstherapy.com

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

9723 E Sprague Ave Spokane 509-928-0505 www.lovefamilydentistry.com lovefamilydentistry@yahoo.com

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Hospice Care Medical Lake Dental Clinic 123 N Brower St Medical Lake medicallakedentalclinic.com 509-299-5171

Michael Readel, DDS

Harmony Yoga, LLC 1717 W 6th Ave Spokane 509-747-4430 www.harmonyoga.com harmonyoga@comcast.net

6227 N Monroe Spokane 509-326-2291 spokanecosmeticdentistry.com RhReadelDDS@hotmail.com

Infinity Fitness Inc.

Mt. Spokane Dental 14017 Newport Hwy Mead, WA 509-465-2252 mtspokanedentist.com info@mtspokanedentist.com

201 W Riverside Ave, Ste 203 Spokane 509-710-5577 / 509-953-5924 www.InfinityFitnessInc.com

Jayne Helle Hypnotherapy Spokane 509-993-5811 www.inlitenment.com jhelle@inlitenment.com

Stephen Mills, DDS 3201 S Grand Blvd Spokane 509-747-5184 reception@stephenmillsdds.com

Fitness & Wellness Designer Fitness, LLC Sandra B. Philbin, CPT, HLC1 Spokane 509-230-1100 designerfitnessnw.com info@designerfitnessnw.com

1903 S Dearborn St Spokane 509-535-1239 www.spokaneracquetclub.com

Team Pilates and Barre & Yoga 521 E Holland Ave, Ste 60 Spokane 509-232-0714 www.team-pilates.com info@team-pilates.com

Whitworth Aquatics

Hearing Aids Phoenix Training of Spokane 2426 S Dishman Mica Rd Spokane Valley 208-659-1990 phoenixtrainingofspokane.com kenkorrell@gmail.com

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

Hospice of Spokane 121 S Arthur St Spokane 509-456-0438 www.hospiceofspokane.org

Hospitals & Urgent Care

Deaconess Hospital 800 W 5th Ave Spokane 509-473-5800 RockwoodHealthSystem.com

Rockwood Clinic 300 W Hawthorne Rd whitworth.edu/aquaticscenter 509-777-4246

Sleep Dentistry of Spokane 3143 E 29th Ave Spokane 509-536-5900 sleepdentistryspokane.com

Spokane Racquet Club

Advanced Hearing Aid Center 933 W 3rd Ave Suite 104 Spokane 509-835-3999 www.hearingaidsspokane.com

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

400 E 5th Ave Spokane 509-838-2531 www.rockwoodclinic.com

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

Massage Therapy

Captivating Massage Therapy 9419 N Newport Hwy Spokane 509-340-9666 captivatingmassagetherapy.com

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Chaleureux Traditional Thai & Swedish Massage

South Hill Massage Center

The Flour Mill Building 621 W Mallon Ave, Ste 606 Spokane 509-599-8172 www.chaleureuxmassage.com

508 W 6th Ave, Ste 201 Spokane 509-747-3027 southillmassagecenter.com

OB/GYN

Coeur d’Alene Casino Spa 855-232-2772 www.cdacasino.com/spa

601 W 5th Ave, Ste 301 Spokane 509-455-8866 www.obgynspokane.com

Pet Care Deep Tissue Spokane Rennae Schmidt, LMP 112 N University, Ste 106 Spokane Valley 509-280-6720 www.deeptissuespokane.com

Ginger’s Therapeutic Massage Ginger Suriano Myers Franklin Park Professional Ctr 12 E Rowan, Ste L-5, Spokane 509-999-0561 gingerstherapeuticmassage.com

Mother Herbee’s Massage Upper Level Petunia’s Market 2010 N Madison Spokane 509-701-1578 www.motherherbeesmassage.com

Wandermere Animal Hospital

Podiatry

Valley Mission Homecare Pharmacy 12509 E Mission Ave, Ste 103 Spokane Valley 509-928-6400

Physical Therapy

Jill Walker Satren OTR/L CHT 8836 N Hess St, Ste F Hayden 208-762-1500 jill@northernidahohand.com

Cheney 509-235-8441 Medical Lake 509-299-5113 Fairfield 509-283-4299 Lidgerwood 509-483-3566 www.owlpharmacy.com

Huckleberry’s Natural Market 926 S Monroe St Spokane 509-624-1349 huckleberrysnaturalmarket.com

Spokane www.soapfreeprocyon.com 800-776-2966

St. Luke’s Rehabilitation Institute

Interlake Pharmacy

Owl Pharmacies

Retail

Soap Free Procyon

711 S Cowley St Spokane 509-473-6000 www.st-lukes.org 700 Ironwood Drive Coeur d’Alene, ID 208-664-6664 www.interlakepharmacy.net

3707 S Grand Ave, Ste A Spokane 509-747-0274

Northern Idaho Hand Rehabilitation

12519 N Division St, Ste 1 Spokane 509-464-1414 wandermereanimalhospital.com wandermereanimalhospital@gmail.com

Pharmacy

South Hill Foot and Ankle Clinic

U-District Physical Therapy 730 N Hamilton Spokane 509-998-5550 www.udistrictpt.com

Restaurants Eat Good Café 24001 E Mission Ave Liberty Lake 509-210-0880

The Wandering Table 1242 W Summit Parkway Spokane info@thewanderingtable.com 509-443-4410

Yards Bruncheon 1248 W Summit Parkway Spokane 509-290-5952

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Senior Care Evergreen Fountains Aging and Long Term Care of Eastern Washington 1222 N Post, Spokane 509-458-2509 www.altcew.org action@altcew.org

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

Occupational Medicine Associates 323 E 2nd Ave, Ste 102 Spokane 509-455-5555 www.omaspokane.org

Senior Housing

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

Vision Care

Rimrock Estates AFH 35910 N River Estates Ln Chattaroy 509-292-8103 debbieterry@gmail.com www.rimrockestatesafh.com

Sleep Diagnostics

Fairwood Retirement Village and Assisted Living 312 West Hastings Rd Spokane 509-467-2365 509-468-0457 www.fairwoodretirement.com

Specialists

Orthopedic Surgery & Sports Medicine 850 W Ironwood Dr, Ste 202 Coeur d’Alene 208-664-2175 www.ossmidaho.com

Dr. Lisa Robinson 409 W Neider Ave, Ste C Coeur d’Alene 208-765-5665 www.cdaeyecare.com cdaeyecare@yahoo.com

Weight Loss Affinity at Coeur d’Alene 3594 N Cedarblom St Coeur d’Alene 855-531-4787 www.AffinityatCDA.com

Richard H. Bale, MD Valley: 1204 N Vercler Rd For three other Spokane locations visit: www.cancercarenorthwest.com 509-228-1000

Affinity at Mill Road 12710 N Mill Road Spokane 855-270-2758 www.AffinityatMR.com

Affinity at South Hill 3304 E 44th Ave Spokane 855-370-0592 www.AffinityatSH.com

404 W 15th Ave Spokane 509-838-8538

Cancer Care Northwest

Eastern Washington Affiliate of Susan G. Komen komeneasternwashington.org 400 S Jefferson St, Ste 319 Spokane 509-315-5940

Providence Vein Center North 212 E Central Ave, Ste 440 Spokane 509-626-9484 washington.providence.org

Providence Vein Center South 1923 S Grand Blvd Spokane 509-626-9484 washington.providence.org

To include

YOUR BUSINESS in future issues of LiveWell, call (509) 459-5272

39

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MODERN AMERICAN FOOD & LIBATIONS At the Wandering Table, we are constantly searching, foraging, and learning.

Our menu is always evolving and changing with the seasons and products available to us.

What is a bruncheon? Well, we figured out how to extend the weekend to all week by offering brunch everyday! Our food features comfort food from all over using local farms and producers in the season. This food is food we love to eat and is meant to be taken lightly. We have fun here and want our passion for good ingredients to shine without too much fuss.

Eat Good is a restaurant dedicated to serving quick, high quality food featuring local and seasonal products.

Just because it is quick does not mean it has to be unhealthy or poor quality.

We have worked to hone our skills and to create honest, real foods that you can feel good about eating. We are passionate about the food we serve, and want to share that passion for good food with others. Come and enjoy the foods we love to prepare!

Eat Good!

Catering Monday 4p – 11:30p Tuesday 11:30a – 11:30p Wednesday 11:30a – 11:30p Thursday 11:30a – 11:30p Friday 11:30a – 1a Saturday 11:30a – 1a Sunday 4p – 11:30p 1242 W Summit Parkway Spokane info@thewonderingtable.com 509 443 4410

Breakfast/lunch every day Sun - Mon, 7am -3:30pm Tues - Sat, 7am - 5pm 1248 W Summit Parkway Spokane 509.290.5952 info@theyardsbruncheon.com

We are at your service for any service. We have complete customizable options for all of your catering needs. We have some sample menus available, but feel free to create your own. Open to all ideas and adventurous dining opportunities.

Located in the Meadowwood Technology Campus 24001 E Mission Ave Liberty Lake 509.210.0880 info@eatgoodgroup.com

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Introducing our

E.R. Service Pledge.

Faster emergency care. For you.

Emergency medicine is about three things: compassion, skilled care and speed. You’ll find these at Deaconess and Valley Hospitals. Our experienced E.R. physicians and the entire team are committed to working diligently to have you initially seen by a clinical professional* within 30 minutes of your arrival. If you need an E.R. fast, try our fast E.R. Once you do, you won’t want to go anywhere else.

For more information, visit RockwoodHealthSystem.com.

Deaconess Hospital 800 W. Fifth Avenue | 509-473-5800 Valley Hospital 12606 E. Mission Avenue | 509-924-6650 *Clinical professional is defined as a physician, physician assistant or nurse practitioner. If you are experiencing a medical emergency, call 911.

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ARE YOU CARING FOR A LOVED ONE? Are you caring for a spouse or other adult, raising a grandchild, niece, nephew, sibling, cousin, or other relative’s child?

FOR INFORMATION & SUPPORT

Call ELDER SERVICES (509)

458-7450

Funded by Aging and Long Term Care of Eastern Washington