Spring 2014 1

The health magazine forBody, Mind & Motivation

Published quarterly by the Lewiston Tribuneand the Moscow-Pullman Daily News

BalanceVolume 6 – Issue 1 – Spring 2014

HEALINGHANDS

Qigong emphasizes ancient art of self-help

Liz Lee demonstrates the gentle movements used in Qigong, using simple methods of exercise and self-massage.TRIBUNE/BARRY KOUGH

I RESOLVE TO ...How those 2014

resolutions are going

THE NO-STICK DEBATE

Old-school cast iron may be best solution

TOO MUCH OF A GOOD THING

People and animals at risk from antibiotic overuse

�  Balance

Spring 2014 �

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4 Balance

Contents Balance – volume 6, issue 1 – Spring 2014

15

ALSO | RESOLUTIONS 5 | CHOCOLATE 9 | CANCER 18

LOCAL CONTRIBUTORS

JESSE HUGHESGraphic designerJesse has worked for the Daily News and Lewiston Tribune since 2008 in the advertising department. He and his wife try to eat a healthy, well-balanced diet and stay active by walking, hiking, and being kept on their toes by two boys.

LINDSEY TREFFRYInland 360 sta� writerLindsey Tre� ry is an arts and entertainment reporter for Inland 360, and works on the production sta� of The Moscow-Pullman Daily News. She is a graduate of The University of Idaho, and enjoys Pinterest and veganism.

SHANON QUINNDaily News sta� writerShanon Quinn is the News Clerk at the Moscow-Pullman Daily News. She lives in Moscow with her husband, two daughters and a rabbit named Clover. She enjoys yoga and wandering aimlessly in the wilderness.

BILL MCKEEDaily News sta� writerBill McKee is the Whitman County reporter for the Moscow-Pullman Daily News. Originally from southern Louisiana, he lives in Pullman now, and is the self-proclaimed greatest-ever skier raised in the Deep South.

ANTHONY KUIPERSDaily News sta� writerAnthony, Idaho education reporter for the Daily News, says he is truly, honestly trying to eat more vegetables: “Really Mom, I am.”

BEN HANDELDaily News sta� writerBen covers University of Idaho/Idaho prep sports. His favorite activities are playing with his puppy, eating pizza and watching the Packers.

TOM HAGERDaily News sta� writerTom is the WSU football and basketball beat reporter for the Moscow-Pullman Daily News.

Allen, Dr. Richard ............................................ 21Alm, Dr. Ronald ................................................ 5Alternative Nursing Services ........................... 23Bishop Place ................................................... 17Bluesky Dentistry .............................................. 7Compassionate Care, Inc. ................................ 19Elm View Chiropractic ....................................... 7Garges, Lawrence M., M.D. .............................. 23Henderson DDS, Robin .................................... 22Huckleberrys at Rosauers ................................. 9Leavitt DMD, Erin ............................................ 11Maplewood Dental ......................................... 21Moscow Food Co-Op ....................................... 15Pathologists’ Regional Laboratory .................. 19Peak Performance Physical Therapy .................. 9St. Joseph Regional Medical Center ................. 24Tri-State Memorial Hospital .............................. 2Valley Medical Center ........................................ 3Whitman Hospital & Medical Center ............... 11Whitman Senior Living ................................... 22

ADVERTISER INDEX

More. Better. Brighter.

Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208)848.2216 or Advertising Director Kim Burner at kburner@lmtribune.com, or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Manager Craig Staszkow at cstaszkow@dnews.com. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at cclohessy@lmtribune.com or Daily News City Editor Murf Raquet at murf@dnews.com.

ELAINE WILLIAMSLewiston Tribune sta� writerElaine started reporting at the Tribune in 1991 and has covered the business beat since 2000. She’s an aspiring distance runner who completed the Lewis-Clark Half Marathon in 2 hours, 25 minutes and 23 seconds, her best time yet.

ELIZABETH RUDDLewiston Tribune sta� writerFormerly a Daily News sta� writer, Elizabeth now covers higher education and Latah County for the Lewiston Tribune.

JOEL MILLSLewiston Tribune sta� writerJoel Mills lives with his family in Lewiston. He’s currently enjoying the growing abundance of fresh, local foods available in the Valley and turning them (with some success) into good, healthy meals.

TERRI HARBERDaily News sta� writerTerri covers Moscow city and county government and court reporter for the Daily News.

DYLAN BROWNLewiston Tribune sta� writerDylan is the general assignment reporter for the Tribune and also writes the weekly column, Blotter Fodder.

RALPH BARTHOLDTLewiston Tribune sta� writerRalph covers the Cops and Courts beat for Nez Perce County

BODY

IS GLUTEN-FREE SAFE FOR ALL?Health care professionals urge most people to think twice

8BODY

THE NO-STICK DEBATEOld-school cast ironmay be the solution

10BODY

TOO MUCH OF A GOOD THINGPeople and animals at risk from antibiotic overuse

12COVER STORY

HEALING HANDSQigong emphasizes ancient art of self-help

Spring 2014 �

So how’s that New Year’s resolution working out?

By LINDSEy TREFFRy

T hree months ago, 40 percent of Americans made New Year’s resolu-tions, but the University of Scranton’s

Journal of Clinical Psychology says only 8 percent of those people actually followed through with them. So, what’s the deal?

Some Quad Cities people say we humans all have good intentions, but when it comes to actually doing the work, it’s too hard.

Others say New Year’s resolutions are the issue: Why start on Jan. 1 of each year?

Nick Beymer of Moscow said he makes his resolutions at different times of the year, instead. He vowed to quit smoking for his 30th birthday, and minus a few mishaps, he’s been smoke free since. He’s now 31.

In “The Happiness Project” by Gretchen Rubin, she gives nine tips to keeping resolu-tions:

1. Write it down ... and be specific. Not “make more friends” but “start a movie group,” “remember birthdays,” “say hello,” “make plans.”

2. Review your resolution constantly. If your resolution is buzzing through your head, it’s easier to stick to it.

3. Hold yourself accountable. Tell people about your resolution, join or form a like-minded group, score yourself on a chart.

4. Think big. Maybe you need a big change, a big adventure — a trip, a break-up, a new job.

5. Think small. Don’t assume that only radical change can make a difference. Clean-ing your fridge can give you a real boost.

6. Break your main resolution ... into manageable tasks.

7. Keep your resolution every day. Weirdly, it’s often easier to do something every day (exercise, post to a blog, deal with the mail) then every few days.

8. Don’t let the perfect be the enemy of the good. Instead of training for the marathon,

aim for a daily 20-minute walk. Instead of cleaning the basement, tackle one closet.

9. Consider dropping a resolution — if you keep breaking it. Don’t let an unfulfilled resolution to lose 20 pounds or to give up TV block you.

So, we asked people on the street: What was your New Year’s resolution? Did you even make one? Did you stick with it three months into the year? If yes, how? If not, why?

“I did the whole diet and exercise thing and I’m still working on that — to start being healthier. I down-loaded the Noom (Weight Loss) Coach app.”– Nadine Morasci, Univer-sity of Idaho student

“I didn’t make any New Year’s resolutions. I’m rather spontaneous, and not much of a planner.” – Debby Lawson, Pullman

“I didn’t (make any resolu-tions), because they usually fail. This time of year, I’ll try to pick up running and do things like that, though.”– Jamal Lyksett, Moscow and Lewiston

“Just to continue yoga. And we just finished our session. I stuck with it, because I paid for it.”– Diana Blevins, Pullman

“I resolved to learn to snowboard, but I have not done that yet. But I still have time. I have until Dec. 31, right?”– Isaac Nyhus, New Saint Andrews College student

“I don’t make them. I don’t not make them on purpose. I have health problems ... and I work on getting those better. Sometimes you fall off the horse, and you just get back on.”– Kelley Sanford, Lewiston

“Mine was to not skip anymore classes. I’ve only skipped one class, but it’s usually a lot more.”– Matt Guthrie, University of Idaho student

For 2014, I resolve to ...

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�  Balance

Start with My Fitness Pal and its useful features

By BEN HANDEL

T he sun is starting to poke out from behind the clouds and that means one thing — swimsuit season is right

around the corner.Everyone wants to look good for the

first bout of warm weather, whether it’s the pinnacle of a New Year’s resolution, or an excuse to buy the new trendy outfit from Victoria’s Secret. Whatever the reason, there are a few helpful tools that tech-savvy folks can use to gain the upper hand this year.

“One of my favorite fitness apps is My Fitness Pal,” said Michelle Leachman, a Uni-versity of Idaho Student Recreation Center trainer. “It helps you track your workouts and keeps track of what you’re eating to make sure you maintain a healthy lifestyle.”

My Fitness Pal can be the starting point for anyone looking to get in shape. When you first start it up, it will ask you how much you weigh, and inquire how much weight you want to lose and how quickly. Based on that information, it will provide a formula dictating how many calories the average person can eat every day en route to your ultimate weight goal.

Recording various exercises — such as a two-mile run in 14 minutes — will estimate how many calories were burned off during the workout and update the user on how many calories he or she is allocated for that particular day if they want to stay on track.

Perhaps the best thing about the app is how easy it is to record one’s eating habits. The app can access the camera on someone’s iPhone and scan barcodes of whatever the user is eating. Did you eat a serving of

Nacho Cheese Doritos? That will be 140 calories — 70 of which came from fat — and 210 milligrams of sodium. Perhaps you prepared some homemade spaghetti? Well guesstimate the ingredients and serving sizes, and the app will tell you just what you ate and what its nutritional value is.

“It’s super easy to use and it really helps you keep track of your diet,” Leachman said. “It’s a great app.”

Four other favorites are: Zombies, Run!

Another fun app, available for both iPhones and Androids, is Zombies, Run! While it will cost the smartphone user a few bucks to download, the app makes running a more interactive experience and adds some

motivation to the workout. “Nobody wants to get eaten by zombies,” said Nikki Smith, a fitness enthusiast from Lewiston. “The app keeps you running from a horrible fate which makes your workout worth it.”

Nike+Running Another easy-to-use running app is Nike+Running. This program keeps track of a runner’s speed and location based on GPS services. If users tap into the social media aspect of the program, people can challenge their friends or brag about their latest feat on the track. It’s a very easy-to-use app, but beware the GPS glitches, which some users have reported, that have

Five trendy apps to keep you trim

Daily News/DeaN Hare

Presley Chadwick checks her smartphone fitness app at the University of Idaho Student Recreation Center in Moscow.

see APPS oN page 7

Spring 2014 �

With warmer weather comes outdoor recreational activities

By TOM HAGER

A s the calendar turns from winter to spring, the parks and recreation departments of Lewiston and Pull-

man are gearing up for new outdoor op-portunities. Both cities are offering sports, as Lewiston is preparing for softball, while Pullman is getting ready for soccer.

“Softball is all run through our depart-ment, and you have to register as a team, and there’s no player fee — there’s just a

one-time team fee per season that is $975,” said Brandon Johnson, the recreation coordinator with Lewiston Parks and Recreation. “But what most teams do is go find a sponsor for $350 or $500 and divide the rest of it by how many guys they got on their team, so 12 or 15. Individually they pay anywhere from $40 to $50 just depend-ing on how much sponsor money they get.”

Lewiston residents also benefit because they have two different fields to play on: Hathaway field and Sunset field.

In addition to their leagues, Johnson is also helping put on the city’s 21st annual softball clinic.

Pullman recreation Superintendent

Kurt Dahmen said the city is between adult sports seasons in the spring, with a co-ed adult soccer league starting at the end of April (registration due April 14) and men’s and women’s leagues starting in mid-June.

For any questions on recreational op-portunities in the area, call Dahmen at (509) 338-3225 or Johnson at (208) 746-2313.

Where to find an adult soccer or softball team

credited them with a vigorous jaunt while they were sleeping or otherwise engaged in sedentary activities.

Fitbit For those who are not runners, the app Fitbit may be a welcome alternative. Fitbit can track the more mundane workouts, like how many steps one takes throughout the day, and stack them against a set goal. There are other nifty features to the app, such as the ability to monitor one’s caloric intake or the ability to monitor one’s sleep-ing patterns.

Pzziz Sleep Sometimes after a vigorous workout, all you want to do is lie down and take a nap. Well, perhaps not surprisingly, there’s an app for that as well. For the affluent techies, the app Pzziz Sleep can be well-worth the $4.99 investment. The program features a soft, hypnotic voice along with lulling sounds like waves crashing on a beach, which can seduce anyone into never-never land, leading to recovery from a vigorous workout.

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�  Balance

Old-school cast iron could be answer for those concerned about chemicals in non-stick surfaces

By RALPH BARTHOLDT

I n an age of graceful kitchen furnish-ings, utensils and cookware colored lime green or egg tempera with lines

like Asian minimalism, it may seem un-couth to clunk a cast iron pan onto a stove top.

For many health-conscious consumers, though, cast iron may be considered the new vogue.

The draw, for some, is a lack of chemical agents usually associated with the non-stick surfaces of the modern age.

Since its development more than a half century ago, non-stick cookware has graced kitchen cupboards in U.S. households with an abundance rivaling cupboards full of coffee cups.

Consumers who consider going green, however, are casting concerted looks to what has been reported as unhealthy affects of non-stick surfaces in some instances.

Teflon, perhaps the most recognized non-stick cooking surface, has become synonymous with kitchenware since its discovery by accident by a DuPont sci-entist in 1938. Teflon plastic coatings on pans became popular for their resistance to cracking, high temperatures, corrosion and general stability under stress, said Tom Dickinson, professor of material science at Washington State University.

Dickinson, who has for 40 years worked with surfaces of all kinds, said the only real problem with fluoroplastics — what Teflon is made of — is they break down at around 400 degrees Celsius. That’s the temperature of lava, or a household heat gun.

When they break down, they may

release cell-damaging free radicals and some-thing called perfluorooctanoic acid or PFOA.

“And that’s a bad thing,” Dickinson said. “It’s not good for you.”

According to the Environmental Protec-tion Agency, PFOA is a synthetic chemical that does not occur naturally in the envi-ronment. Because it is used to either make fluoroplastics, or get them to stick to metal, some coatings may contain small amounts of the agent. When that coating decomposes, for example, at extreme temperatures, the PFOA oozes out.

There’s an easy preventative:“Do not heat your pan too hot,” he said.

“If you avoid getting too high a temperature, there is no problem.”

That means, don’t leave the pan on the burner untended, and don’t crank up the heat in the event a pan is left alone.

“It not only ruins what you’re cooking,” Dickinson said. “You can have emissions of those products.”

Ceramic coatings are another non-stick alternative that have become popular among

consumers, Dickinson said. Because they are advertised as silica-based, using small quartz-like crystals similar to sand, they seem a natural, safer, no-brainer alternative to plastic.

That may, however, not be the case, Dick-inson said. Getting silica to stick together, and to a metal surface such as aluminum, requires some sort of high-heat resistant glue.

“You can grow it to make a coating with other compounds to hold it together,” he said. “There’s a range of how well they work.”

Because ceramics don’t expand at the same rate as metals when they are heated, they can crack more easily than fluoroplastics such as Teflon. And byproducts from the adhesive may be released into food or air.

The bottom line, said Dickinson, is beware of how you use a product that is safe under normal conditions.

“At high temperatures, compounds can come off that could be dangerous,” he said.

To the health conscious that may mean one thing:

Clunk.Returning to cast iron.

The no-stick debate

Tribune illusTraTion/barry Kough

Some types of cookware have non-stick surfaces that make cooking and cleanup easier. But excessive heat may create a harmful side effect.

Spring 2014 �

New diet promises chocolate can help shed pounds

By BILL McKEE

O ne new diet lets you to have your chocolate and lose it, too.

In “Eat Chocolate, Lose Weight,” neurophysiologist and nutritionist Will Clower presents a format for a new diet that is sure to make chocolate lovers smile. He is convinced that chocolate all day, every day, can help shed pounds.

If it sounds a little too good to be true, there does seem to be some science to back up the idea.

The theory is that a little chocolate — specifically dark chocolate — throughout the day, before and after each meal, can help stimulate the metabolism, while simultane-ously curbing hunger during mealtimes and suppressing tendencies toward snacking in between.

While she said chocolate is proven to have many beneficial aspects, such as antioxidants and enhancing muscle repair, Marissa Rudley, University of Idaho dietician, said the key to the diet, as with most, is moderation.

“Chocolate is something that most people automatically consider a ‘bad food,’ but the truth is there really aren’t any good or bad foods,” Rudley said. “It’s fine to enjoy foods that are decadent, guilty pleasures, but you have to be mindful of how much you con-sume.”

Clower is also an advocate of French and Mediterranean diets. Regions, he said, where people still know how to enjoy their food, but consume, and live, in a manner that leads to a healthy weight, healthy hearts and longer lives.

“I like the promotion of that idea,” Rudley said. “Instead of telling you what you can’t eat, he says to eat foods you enjoy, and just encourages moderation and healthy living.”

Dan Moore, of Big Dan’s Fitness Nutrition

in Lewiston, said eating foods you like can boost your mood, which itself can help diet-ers lose weight.

“Having happy stuff in your mouth, espe-cially chocolate, increases serotonin levels, which makes you feel better,” he said.

Serotonin, in turn, tells the body to decrease cortisol, a stress hormone that tells the body to store fat, he said.

While chocolate has many beneficial nu-tritious aspects, Moore said they’re nothing magical that can’t also be found in supple-ments.

In his nutrition store, Moore said he hears about new fad diets every week, and said that it sounds like the real advantage to this one is the opportunity to eat something that is usually considered taboo in most diets.

Normally the biggest problem with chocolate, he said, and the reason it isn’t part of most diets, is sugar.

“These aren’t Hershey bars. They’re talk-ing about natural dark chocolate. It’s natural sugar, which is easier for the body to pro-cess. And it’s got healthier fats, which will help keep you fuller between meals,” he said.

Moore agreed with Rudley that the key to this diet is really moderation, and stressed that anyone who thinks eating chocolate, alone, will help them lose weight is kidding themselves.

“Chocolate is a good idea for a healthy snack, in moderation, but it’s not something that’s going to make you skinny if you’re eating McDonalds and sitting on the couch the rest of the day. It could be one aspect of a good diet, though.”

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10  Balance

CDC sees overuse of antibiotics in people and animals as ‘important factor’ in threat of drug-resistant infections

By DyLAN BROWN

A salmonella outbreak in Foster Farms chicken didn’t result in any deaths earlier this year, but com-

mon antibiotics given to the more than 400 people infected didn’t kill the salmo-nella either.

Salmonella is one of a handful of bac-teria listed in a recent Centers for Disease Control report that calls the overuse of antibiotics “the single most important factor” contributing to the potentially catastrophic threat of drug-resistant infec-tions already affecting more than 2 million Americans every year and killing 23,000.

It’s a problem Washington State University professor Thomas Besser has seen while studying salmonella, which the CDC said infects more than 100,000 people a year. Spurred by the CDC report, new U.S. Food and Drug Administration guidelines are being implemented over the next three years to alter antibiotics usage.

“We haven’t had an effective antibiotic-based treatment for salmonella infections in animals probably for five or 10 years now,” he said. “They’re generally resistant to many of the drugs that used to work — that’s the same threat that’s facing hu-man medicine, too.”

With 80 percent of the 36 million pounds of antibiotics used annually in the U.S. going to agriculture, the FDA is asking Foster Farms and the meat-pro-duction industry to use the drugs more judiciously.

Antibiotics have two functions in food production. The first is the same as in hu-

mans — preventing, controlling and treat-ing disease. The CDC took issue with the second — antibiotics in feed that maintain health and accelerate protein processing so animals produce more meat.

“The use of antibiotics for promoting growth is not necessary, and the practice should be phased out,” according to the report.

FDA guidelines only regulate medi-cally important antibiotics, or drugs relevant to uses in humans, but a competi-tive industry complains there is a lack of evidence linking antibiotics in animal feed to resistance.

“They’re competing on a penny per pound basis with other producers on re-ally tight margins,” Besser said. “If ... they know their competitor down the block

might be using something that for pennies would give them a 5 percent advantage in cost of production, how could they not do that?”

Besser’s colleague, Douglas Call, said growth promoters can boost efficiency and growth by up to 10 percent on a daily basis depending on the animal and almost 30 percent of antibiotics used in agricul-ture pose no risk to medically important antibiotics.

“Those are the ones we want them to use because it doesn’t have any impact (on human health) and yet it improves animal health and growth,” Call said.

One of the problems with the FDA’s guidelines, Call said, is there will be no good way to measure success.

“On average, it’s really hard to draw

Too much of a good thing

Tribune phoTo

The widespread use of antibiotics to promote growth in cattle and other meat animals may have made some infections drug-resistant.

Spring 2014 11

a straight line to show that resistance on the farm actually truly affects public health,” he said.

Many supporters want regulations to air on the side of caution.

“I can’t argue with that, if you don’t mind the fact that your food production costs are going to go up,” Call said. “There are consequences — unintended consequences.”

The largest consequence, Call said, is creating a need to use more therapeutic drugs, which both animals and humans rely on.

“If you remove them you reduce growth rates because of health issues, (and) you may actually increase the demand for therapeutics,” he said. “And now we run into where I’m much more concerned about how we do things — if you increase the demand for therapeutic drugs, I think you’ve actually made the problem worse.”

The CDC reported, in general, 50 percent of human prescriptions are un-necessary or ineffective, but sick people demand new, high-powered antibiotics, despite their negative effect on the resis-tance problem.

And a farmer with a sick animal, Besser said, wants the same thing.

“It’s human nature, you tend to want to use the one that has the best chance of successfully treating the disease,” he said. “If your personal livelihood relies on keeping those cows alive, you’re going to be inclined to escalate antibiotic use.”

Despite the consequences, Call said he supports the FDA policy moving for-ward.

“It’s not give them any of the benefits they claim, I think,” he said. “But the reality is until it’s off the table, we can’t move on to the more important ques-tions, like how do we manage those therapeutic drugs better, how do we manage those excreted antibiotics?”

The problem is emotions have clouded the issue, Call said, like when an editor gave him some advice on an article criti-cal of “no-drugs” proponents.

“The second they read the second line, they’re going to put it down,” he said the editor told him. “There’s an indus-

try lackey, there’s an apologist and we’re just talking past each other. We have to find a better way for people to communicate. He’s absolutely right.”

Call wants people to talk about alter-natives to a blanket

ban like developing vaccines, probiotics or infection-control strategies.

“Just saying you can’t use that drug anymore, I don’t think that works,” he said. “I don’t think that helps people or animals. We need to find better solu-tions.”

“It’s human nature, you tend to want to use the one that has the best chance of successfully treating the disease. If your personal livelihood relies on keeping those cows alive, you’re going to be inclined to escalate antibiotic use.”

Thomas BesserWashington State University professor

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12  Balance

Qigong draws on ancient Chinese method of exercise, self-massage to ease physical and psychological ailments

By ELIZABETH RUDD

F itting in a daily workout — or even just taking a break at work to feel refreshed — is not always as easy as

it may seem.But Qigong might be a simple fix to

that problem, said Liz Lee, an East Asian medicine practitioner for Pullman Re-gional Hospital.

Lee said Qigong is a preventative Chi-nese medicine that has been around for thousands of years — and it’s something almost anyone can do in just a couple minutes.

Qigong is a series of exercises and self-massage that focuses on cultivating the energy that is in all living things, called Qi. Lee said the practice is similar to the martial art Tai Chi in that it involves slow movement with visualization and deep breathing, but it also is based in the heal-ing arts.

Lee said what she likes about Qigong is it treats a person’s body as a whole and can be helpful for a number of different physi-cal and psychological ailments, depending on the person.

“It’s really good on a lot of dif-ferent levels,” said Lee, who is also a licensed acupuncturist at the hospital.

Lee has worked for the past two years to earn her certification in Qigong as a way to add another tool to her tool-box. She also has a bachelor’s degree in genetics from the University of Cali-fornia-Berkley and a master’s degree in traditional oriental medicine from Meiji College, formerly located in California and affiliated with a Japanese school.

Qigong originated somewhere be-tween 2,000 and 4,000 years ago and was developed by either a military general to help his soldiers cope with soreness or a monk to relieve stiffness from daily meditation — depending on who you

ask, she said.There are several different kinds and

levels of Qi, and it can some-times get stuck, go the wrong direction or

be weak.

Thousands of years of healing

Spring 2014 13

Lee said this is where Qigong can help because it allows a person to shake off “murky” Qi and generate new Qi.

“You’re making your own Qi,” she said.To generate new Qi, a person should

close their eyes, sit relaxed and rub their hands together for a few minutes, Lee said. The heavy, tingling feeling that is left when the hands are pulled apart are characteristics of Qi.

From there, Lee said a person could do a Qigong self-massage that involves repeated movements, essentially rubbing the new Qi over one specific area of the body at a time while at the same time vi-sualizing the action and breathing deeply. New Qi needs to be generated between each of the different locations.

Lee said the self-massage is a good

way to feel refreshed at work and only takes a few minutes. Even if an individual is unable to complete a full motion, the intention and visualization of the Qi and action is enough to get it moving more smoothly in the body.

There are also a number of Qigong exercises that can help to alleviate muscle tension, headaches, soreness or stiffness that can result from a sedentary job and can be done in one or two minutes, Lee said.

Those exercises are as simple as slowly twisting your body with relaxed arms and allowing them to swing in front and behind your body, called “Swinging Arms.” Lee said Qigong is not a “no pain, no gain” exercise and people should not do something that hurts them.

Lee said a specific Qigong exercise is not guaranteed to cure one specific ailment for everyone — it can help a number of people in a variety of ways and just depends on the person. It’s more important for people to figure out what is comfortable for them, to recognize if they need to do a modified exercise or if one just doesn’t work for them.

“It’s one of those things you just have to try,” she said.

Tribune/barry Kough

(Above) Liz Lee, an East Asian medicine practitioner at Pullman Regional Hospital, demonstrates Qigong methods. (Left) Much of Qigong methods are mental, focusing on breathing and slow body movements.

Those interested in learning more about Qigong can either contact Liz Lee directly at (509) 332-5106 or liz.lee@pullmanre-gional.org, or sign up for a Qigong course taught by Lee through the Pullman Parks and Recreation Department by calling (509) 338-3227.

14  Balance

Weight loss for health, self and summer

By SHANON QUINN

F or those wishing to reach their ideal weight, whether for health or self-esteem issues, or simply to feel ready

for the upcoming summer styles, local and regional experts share some tips for losing weight and getting fit — the healthy way.

Marissa Rudley, campus dietician at the University of Idaho, said about half of the people she serves are specifically working on weight loss, and about three-quarters of them are women.

The most common issue she sees in dieters is unrealistic expectations.

Rudley said people read about fad diets and think it’s possible to lose unrealistic amounts of weight in a short time. She recommends losing no more than 1 to 2 pounds per week.

“There are always the latest and greatest weight loss programs out there. Be hesitant with anything that sounds too good to be true,” she said.

Rudley used the “GM Diet” as an ex-ample. Urban legend says it was developed by General Motors for their employees, but the company denies knowing anything about it.

The diet essentially eliminates one food group at a time in a complex — and un-healthy — formula, and promises unrealis-tic results, she said.

Fad diets, especially those that include cleansing, fasting or very low calorie intake can lead to dehydration and put the body in a state of starvation and lead to lethargy, fainting and even heart palpitations, she said.

Although some dieters may lose weight on these yo-yo and fad diets, it could be at the expense of their health and fitness goals. Rapid loss of weight is more likely to

be loss of water weight and muscle tissue, not fat, she said.

A recent statistic Rudley says sticks in her memory is that 35 percent of chronic dieters go on to develop an eating disorder.

She said weight loss is much simpler than the public is led to believe by fad diets and the weight loss industry.

“A lower calorie diet with regular exer-cise is a really powerful combo,” she said.

Although Rudley isn’t an advocate for most commercial weight-loss programs, particularly those that offer prepackaged foods delivered to the home, she said Weight Watchers is a decent program.

Unlike other commercial weight loss companies, Weight Watchers focuses on nourishing foods that participants can pre-pare themselves and encourages fresh fruits and vegetables.

The program, however, can be made unhealthy, depending on how participants use the point system.

With the Weight Watchers point system, participants have a certain number of points to use each day, and each serving of food is assigned a number of points, except fresh fruits and vegetables, which are “freebies.”

Participants who focus on nourishment and health will tend to be more successful than those who simply determine how much food they can eat per day without exceeding their allotted points.

Rudley describes it as the choice be-tween maximizing points or maximizing health.

Marlene Schaefer has maximized her health.

Schaefer has been involved with Weight Watchers for 25 years, and after meeting her weight loss goal, became a meeting

leader for the Clarkston area.Before Weight Watchers, Shaefer

said she would gain and lose the same 5 pounds time after time because she be-came so sick of her current diet after only a few days.

“Weight Watchers helped me learn my triggers,” she said.

For Shaefer, those triggers were people. She found herself eating to be sociable. Once she learned what was causing her to overeat, she was able to adjust her behav-iors and eat properly.

Shaefer said Weight Watchers helped her develop a healthy eating plan.

“It helped me make better choices, like using portion control and eating healthy foods that fight off disease and illness.”

She said her current diet is based on lean meats, fresh fruits and vegetables and, occasionally, whole grains.

These food choices make Schaefer’s diet similar to the popular and healthy Medi-terranean diet, which Rudley calls “a really well balanced eating plan.”

“It’s something you could eat and enjoy eating for a lifetime,” she said.

The Mediterra-nean diet is based on the healthy lifestyle of people who live on and around the

Mediterranean Sea. It emphasizes healthy oils, fresh fruit and vegetables, lean meats and seafood and wine, in moderation, with meals.

Rudley recommends the website, old-wayspt.org for more information on the Mediterranean diet.

Whether healthy dieters decide to become involved in a commercial weight-loss program or to develop their own, Rudley said it’s important to only do what you can and not give up everything all at once.

Building a healthy lifestyle

“There are always the latest and greatest weight loss programs out there. Be hesitant with anything that sounds too good to be true.”

Marissa Rudleycampus dietician at the University of Idaho

Spring 2014 15

Health care professionals urge most people to think twice about adopting this type of eating plan

By TERRI HARBER

A bout 1 percent of Americans suffer from celiac disease.

This condition, caused by an abnormal immune response to gluten, can damage the small intestine. That, in turn, can prevent nutrients from being absorbed.

Other groups of people have bowel disor-ders, various levels of intolerance to wheat or simply have trouble digesting it.

The number of gluten-free food products available has skyrocketed during recent years.

This primarily has been a food industry response to the rise of gluten-free diets that purport to help with weight loss. And people with gluten-related ailments have greatly benefitted from the variety of products now crowding grocery store shelves.

Dieticians warn that otherwise healthy people who fully eliminate gluten from their diet can be heading for problems, however. People with celiac disease as well as those with health problems that make consuming wheat problematic need to devote a great deal of time and care to healthy eating. Simply buying a bunch of gluten-free products isn’t enough, they emphasize.

Mary Skogland, registered and licensed dietician and nutritionist at Gritman Medical Center, pointed out that people who start gluten-free diets to lose weight often gain weight instead.

“Fad diets are very popular among women.” she said. “Steer clear.”

“It’s not really a cure-all, not the new At-kins. But it’s helpful for those who truly have a medical condition,” said Melissa Rutley, a registered and licensed dietician on the Uni-versity of Idaho campus.

The Moscow Food Co-op usually cooks up something gluten-free and sells a variety of packaged items. It’s been a longtime prac-tice for the grocery store because of customer demand, said Sarah MacDonald, communi-cations coordinator for the co-op.

“We offer gluten-free meals for students only with a prescription from a doctor. This is the same way that we handle food allergies or other special diet restrictions,” said Mimi Pengilly, registered dietician and director of student nutrition services at the Moscow School District.

The district doesn’t monitor or discourage anyone who chooses to eat in a certain way, however, she also stressed.

Diets high in fiber are considered effec-

Is gluten-free safe for all?

Daily News/Geoff CrimmiNs

Baker Angelene Little prepares gluten-free raspberry milk-chocolate scones at the Moscow Food Co-op.see GLUTEN-FREE oN paGe 19

16  Balance

Best Beginnings makes sure women have resources they need from early pregnancy on

By ELAINE WILLIAMS

O ops is how most babies are made. More than 50 percent of pregnan-cies are unplanned.

And while unintended is much different

than unwanted, the news frequently leaves loving parents grasping for next steps.

That’s where St. Joseph Regional Medical Center’s Best Beginnings program hopes to help. The Lewiston hospital introduced the program in July. It employs registered nurse Bonnie Hunt three days a week to connect newly expectant mothers with resources.

The goal is to make sure women are receiving routine health care within six to eight weeks of conception, something that

reduces the likelihood of a host of compli-cations such as having a baby prematurely, Hunt said.

Premature babies are more susceptible to conditions, including temperature instability. Some of the causes of premature labor are readily fixable, like urinary infec-tions, Hunt said.

Health care providers can also identify other potential signs of trouble, such as those who might be at risk for gestational

Helping expectant mothers with the unexpected

Tribune/barry Kough

Bonnie Hunt at Family Beginnings of St. Joseph Regional Medical Center at Lewiston .

Spring 2014 17

diabetes, early enough that dietary chang-es, instead of insulin, resolves the issue. Those with gestational diabetes sometimes have larger babies, putting them at greater risk for being injured during birth.

“The thing we’d like to avoid are moth-ers who are at full term and haven’t seen a doctor,” Hunt said.

Mothers typically are interested in do-ing what’s right for their unborn children. They often turn to their girlfriends, who are helpful, but usually don’t know every-thing that’s available, said Rory Santana, manager of Family Beginnings at St. Joe’s.

The people Hunt helps range from homeless women to families relocating in the middle of a pregnancy, who have ques-tions about how to find medical profes-sionals to continue their pre-natal care, Hunt said.

She goes through a check list looking at what resources clients might need or qualify for.

If they don’t have a place to stay or transportation for medical appointments, she refers them to social services. If they’re battling addictions, she can refer them to counselors and classes.

If they don’t have a physician, she pro-vides a list of health care providers with privileges at St. Joe’s Family Beginnings.

If they don’t earn a lot of money in their jobs, she tells them about Medicaid and the Women, Infants and Children program, making sure they know what documents they’ll need to apply. The Women, Infants and Children program provides vouchers for certain foods such as milk, eggs and fresh vegetables for

pregnant and nursing mothers and their young offspring.

Since she’s a registered nurse, Hunt can help them sort through health issues too, giving them a better understanding of what symptoms are innocuous and which ones are red flags that could signal a need for immediate care.

If they’re 20 weeks along or more in their pregnancy, not seeing a doctor and experiencing a health emergency, they can be seen at Family Beginnings regardless of their ability to pay.

“There’s lots of resources in the valley, but a lot of these resources don’t connect really well,” Hunt said.

If you just learned you are pregnant, here are some steps you can take to be healthy:l Start taking pre-natal vitamins.l Find a medical care provider and schedule routine exams.l Review your prescription medications and be sure they are compatible with pregnancy. l Stop smoking or cut back as much as possible. l Refrain from drinking alcohol and using street drugs.

Source: St. Joseph Regional Medical Center Family Beginnings.

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18  Balance

Local health experts weigh in on regional cancer data

By ANTHONy KUIPERS

L ocal cancer rates do not stray too far from national statistics, but since cancer deaths appear to be declining

that may have positive implications for the region’s health.

The American Cancer Society com-piled the most recent statistics on cancer incidence, mortality and survival from the National Cancer Institute, the Centers for Disease Control and Prevention and the North American Association of Central Cancer Registries.

The ACA estimates there will be 1.6 mil-lion new cancer cases in the United States in 2014, along with nearly 600,000 cancer deaths.

These numbers are high, but the cancer death rate has actually fallen 20 percent in the past two decades, according to the report. This means about 1.3 million cancer deaths were avoided during this period. In 2010, the death rate per 100,000 people was 172.

According to the Washington State Cancer Registry, in Whitman County there are an average of 149 new cancer cases each year and an average of 53 deaths per year. That amounts to 158 deaths per 100,000 people, which is lower than the national av-erage. Asotin County has an average of 119 new cases and 58 deaths per year, a slightly higher death rate than.

Latah County saw an average of 126 cases per year from 2006-11, according to the Cancer Data Registry of Idaho. There were 47 deaths per year on average from 2007-11. At about 150 deaths per 100,000,

this rate is lower than the national average.Nez Perce County saw 250 cases per

year from 2006-10 and 96 deaths per year from 2007-11. Its death rate is on par with the national average at 172 deaths per 100,000.

For all four local counties, breast, lung and prostate cancer were the three most common types.

St. Joseph Regional Medical Center in Lewiston compiled some statistics of its own and compared them to national averages.

When it comes to breast cancer, the survival rate at St. Joe’s is slightly higher than the national average. While the national average sits at 85 percent, the hospital sees 88 percent of its patients survive. These are the combined statistics for all stages of the cancer.

The hospital also sees higher survival rates for colon cancer, but slightly lower survival rates for lung cancer.

In fact, among all four local counties, lung cancer had the highest death rate.

Dr. Joyce Majure, chief medical in-formation officer for St. Joe’s, said this is due largely to the high smoking rate in the area. What’s more, evaluating lung cancer in patients is more complicated than many other cancer evaluations, she said. And early stage surgery is now being done through minimally invasive surgery, which re-quires a specialist.

St. Joe’s is recruiting more lung cancer specialists, she said, but those surgeons are often attracted to work in much larger hospitals.

Still, Majure said treatment overall has improved significantly in recent years.

She said therapies are becoming more targeted, meaning treatment is more fine-tuned to a patient’s particular cancer. In recent years, she said there’s been advanc-es in targeted therapies for breast, colon and lung cancer. Doctors can now better test for proteins that help them identify tumors.

The population that may be benefiting most from this are the older generations. Despite, having a higher than average Medicare population in the region, older patients have a lot of success when going through treatment, Majure said.

“Our patients, overall, are older yet they still have just as good survival rates as national averages,” Majure said.

Majure said these advances in treat-ment and testing are likely a major reason for the steady decline in cancer-related deaths across the country.

“There’s been improvements in early diagnosis and improvements in treatments as well as decreasing side effects in treat-ment,” she said.

Whitman County public health direc-tor Troy Henderson said the decline is also the result of cultural norms and education.

Nationally, he said, people are more aware of causes of

cancer. Smoking rates are down nation-ally, he said, and people are more cautious about other factors like spending too much time in the sun.

Henderson said in another 20 years he expects the cancer death rate to be even lower than what it is now.

Making progress against cancer

“Our patients, overall, are older yet they still have just as good survival rates as national averages.”

Dr. Joyce MajureChief medical information officer for St. Joseph

Regional Medical Center

Spring 2014 19

tive in helping one to avoid cancer. And gluten-free eating makes it difficult to get fiber. This is because gluten-free eating means eliminating many common high-fiber foods. This is why it requires thought-ful planning and, often, home cooking, to make up for these deficiencies.

Packaged crackers, cookies and various other snacks don’t provide the high levels of fiber that are normally found in com-mon wheat breads, Skogland said.

Other problems that could result from long-term gluten-free eating include de-ficiencies in iron, folate, calcium, phos-phorus, and B vitamins, both nutritionists explained.

“Every fad has a grain of truth,” Rutley said. “There are many healthy grains out there.”

Rutley began citing a lengthy list of healthy alternative grains that have received atten-tion because of the current gluten-free craze: “quinoa, millet, buckwheat, amaranth ...”

The co-op recently has prepared a dietary guide for people who follow gluten-free diet plans so they don’t skimp on health and necessary nutrients, MacDonald said.

Often people who don’t have health prob-lems requiring gluten-free eating “usually don’t stay on this type of diet long enough to suffer long-term health problems because it’s difficult to follow,” Skogland also noted.

FROM GLUTEN-FREE On page 15

Daily news/geOFF CRiMMins

Macaroni and cheese is one of the gluten-free foods available in the deli at the Moscow Food Co-op.

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20  Balance

A few simple steps can help ensure billings are fair and accurate

By JOEL MILLS

T he Byzantine intricacies of the modern health care environ-ment can make challenging an

erroneous medical bill an intimidating prospect, at the very least. But there are simple steps people can take to ensure they are paying only for treatment they receive, according to two professional patient advocates.

“The first step in the process would be to request an itemized bill,” said Amy Simmons with Wayfinders LLC in Spokane.

Tammy Walker, the founder of Sol-meda Solutions at Liberty Lake, agreed that a challenge can’t begin without an itemized bill that shows charges in line-by-line detail.

“There should be a billing or cus-tomer service number on your state-ment where you can call and request the itemized detail of your charges,” Walker said.

Walker advised that consumers should also request that the “CPT/HCPCS” codes be included on the statement. The codes are maintained by the American Medical Association, and identify specific medical procedures and services. And Simmons recom-mended the additional step of request-ing medical records so charges can be matched with actual procedures and medications.

Once the paperwork is in-hand, Walker said the customer can then re-

view the charges for anything that looks wrong. Things to look for include:l Duplicate charges, where line items

have the exact same description, code and charge on the same day.l Services that were not provided, like

a scheduled X-ray that was cancelled but still billed.l Services that don’t match with the

reason for the visit, like charges for head sutures when the patient went in for a lacerated finger.l Incorrect “units of service,” like a

patient who had one scan and was billed for two.l Incorrect charges for a private versus

semi-private hospital room.l Being charged for a room on the day

of discharge, when patients should not have a room charge for that day.l Charges that look inflated, like a

$100 pregnancy test.

Once a list of questionable charges has been compiled, Walker and Sim-mons both recommended calling the billing or customer service number on the statement.

“Let them know you want to dis-pute charges and have the ones you are not certain of reviewed,” Walker said. “They will inform you of how the process works. They may take down your questions, have you write a formal letter, or forward you to the internal auditor who can review your charges.”

If the provider decides not to remove or adjust any charges, make sure an ex-

planation is provided, she added. If the patient still doesn’t agree, ask to talk to a manager about further review. If they do agree to change the bill, make sure the claim is resubmitted to the insur-ance company for reprocessing.

“The insurance company will then correct the patient balance if it has changed,” Walker said.

At this point, Walker offered a big caveat to challenging a bill: While those without insurance should always chal-lenge any charges they think are wrong, those with insurance may not actually see a reduction in how much they owe due to the way contracts are structured between providers and insurers.

And those with a copay plan (who owe a flat rate for services) probably don’t need to challenge any charges, Walker said. And the law of unintended consequences may apply if the provider discovers charges that were inadver-tently omitted from the bill.

If the process becomes overwhelm-ing, consumers can hire a professional

advocate like Walker or Sim-mons. And Sim-mons said those services can be even more help-ful before the bill ever comes in the mail.

“Having an advocate bedside

during hospital visits or during provid-er appointments can reduce the chances of redundant procedures and tests, and can also catch record errors early by as-sisting the patient with note taking and review,” she said.

Don’t be afraid to challenge your medical bill

“They will inform you of how the process works. They may take down your questions, have you write a formal letter, or forward you to the internal auditor who can review your charges.”

Tammy Walkerfounder of Solmeda Solutions at Liberty Lake

Spring 2014 21Spring 2014 21

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