the many faces of allergiesmissoulian.com/app/lw//livingwell_july-aug08.pdflivingwell ~ july/august...

�livingwell ~ July/August 2008

The many faces of allergies

Pet and AllergiesYes, pets get them, too

The Flat PackCrunch free workouts

Solitary RefinementDe-stress and improve efficiency

A Publication of theJuly/August 2008

INSIDE

Western Montana

mind body soul

What causes allergies and the different treatments available

� livingwell ~ July/August 2008

publisherStacey Mueller

sales & marketing directorJim McGowan

art directorKate Murphy

senior designerMike Lake

graphic designDiann KellyMegan RichterYoua Vang

sales managerJulie McFarland406-523-0477

advertising salesHolly Kuehlwein406-523-5223

contributorsDana GreenDavid Mangold, PA-CJani Zirbel D.V.M.Kathy ManganNoël Phillips

Western Montana

mind body soul

No part of the publication may be reprinted without permission. ©2008 Lee Enterprises, all

rights reserved. Printed in the USA.

A Publication of the

People in Missoula and Western Montana

want to feel good, look good and live well.

Now available in more than 150 newsstand

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Livingwell is well suited for over 30,000 readers

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If you’re not sure if your

symptoms are allergy or

cold/viral related, see your

primary care physican at

Western Montana Clinic.

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healthy and enjoy your summer.

Allergies are nothing to sneeze at.

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mind body soulJULY/AUGUST 2008 VOL.1

ALSO THISISSUE

ADULT FOOD sensiTiviTies ~ Alternative remedies can often help ease symptoms. Page 16GeT FiT TiPs ~ Summer is great time to get started. Page 18sOLiTARY ReFineMenT ~ A great way to de-stress and improve your efficiency. Page 22in FiTness AnD in HeALTH ~ Commitment to marriage and health. Page 26CRYPTOsPORDiUM ~ The nasty critter swimming in our public pools. Page 28

HeADLine ~ subhead with some text, a little more...



IN THISISSUECOveR sTORY

The Many Faces of Allergies ~What causes allergies and the different treatments available.

Page 10

ALLERGIES AND PETSWatch Out ~That’s right, our pets suffer from allergies too.

Page 6

THE FLAT PACKTrimming Down ~Simple ways to trim without doing crunches.

Page 8

ALLERGIES& THE MINDThe Body Talk system~How your body can correct imbalances.

Page 24

COOL IT

Keeping Cool ~Summer months are here, beat the heat.

Page 20

HealthTip Page 10

Also

� livingwell ~ July/August 2008

It’s Summer and your beloved dog has turned into a scratching,

itchy, smelly fool. Your pet may also be sneezing, their eyes running and if they don’t stop chewing on their feet, they are going to fall off!

That’s right, our pets suffer from allergies, too. Food allergies that cause problems all year round, environmental allergies that flare up seasonally, allergies to dust mites, carpet fibers, cleaning agents, nylon collars, plastic bowls and even people. Pets suffer it all.

While you really need your veterinarian to help you navigate the frustrating maze of allergies, testing and treatment, there are some things you can try for dogs that are seasonally or mildly affected.

Something as simple as Benadryl Allergy (diphenhydramine) will often work to relieve itching or sneezing.

If you have a dog that licks their feet or gets irritated skin on his tummy, wiping him down with non-alcohol baby wipes when he comes in from outside will remove the pollen and other allergens that contribute to the puritis.

Bathing the dog with an oatmeal shampoo and conditioner soothes the skin and keeps the skin soft and less irritable.

White vinegar diluted half with water works for itchy or smelly (yeasty) feet and ears. Use the vinegar solution as a wipe

with paper towel or cotton ball.Hypo-allergenic diets also help,

both for food allergies and allergies in general. Often this is because these foods have more digestible fat and protein than “regular” food, but allergy foods usually contain supplements specifically for the skin, and healthier skin will be less likely to get dry and irritated.

Cats have problems with allergies too, but the symptoms are not easy to differentiate from illness and cats are harder to medicate and much harder to bathe!

Your veterinarian is your best resource for your cat with coughing, sneezing, itching, hair loss, vomiting or diarrhea–all of which can be symptoms of allergies or something else entirely.

Enjoy your summer with your pets and remember they get dangerously overheated much faster than you do!

Dr. Jani Zirbel has been practicing small animal medicine for 24 years, both general

practice and emergency medicine. She owns Animal Blessings Pet Hospital and

also fills in at the Western Montana Small Animal Emergency Clinic. Dr. Z, as she is

known to her clients, has two dogs of her own with allergies. She can be reached

at [email protected].

allergiesand pets

by Dr. Jani Zirbel D.v.M.for livingwell magazine

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8 livingwell ~ July/August 2008

For gym rats looking for a flatter stomach, hitting the floor isn’t the only way to construct defined abs. Try swapping sit-ups for these simple exercises to build your core strength

It may sound as questionable as the shallow promises offered by fad diets and quick-fix workout videos, but sculpting a stronger, sleeker stomach without having to do a single sit-up or crunch is possible - you just have to know how.

“The main concepts of core-strengthening programs involve using many muscles in a coordinated movement,” says Michael George, a celebrity fitness expert and owner of Michael George Enterprises Inc., Marina del Rey, Calif.

The core muscles lie deep within the torso, explains George. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support.

Getting a toned tummy through exercise won’t make much of a difference if no one can see the muscles you’ve made. Excess weight around your middle will hide your hard work, and a lack of fiber and hydration can lead to belly-bulging bloat.

“It basically comes down to plain-old calories,” says Lona Sandon, a spokeswoman for the American Dietetic Association, Chicago. “Eat too many calories and you will gain weight. Most of us tend to put pounds on around the lower tummy, especially women.”

In addition to keeping your calories under control, Sandon says there is some evidence that regularly drinking green tea (about five cups a day) can help to eliminate the visceral fat around the abdominal area.

But if you don’t have time for tea, there are some other quick fixes.“Make sure you get plenty of fiber,” says Sandon, “so that your gastrointestinal

tract will work smoothly - otherwise you can feel bloated.”Sandon also recommends staying properly hydrated. “I always tell people to

look at the color of their urine,” says Sandon. “If it’s very yellow ... then you are not getting enough water. If it’s clear like water, then you are drinking too much [water]. You want your urine to look like light lemonade.”

According to Sandon, about half of your liquid intake should come from water. The other half can come from low-fat milk, 100 percent fruit juice, coffee or tea. With those options, proper hydration shouldn’t be too hard to meet.

TheFlatPackBy Anna T. Hirsh

CTW Features


The following exercises are George’s Top 5 suggestions for coordinated moves that will get you a rock-solid core without having to crunch a bunch. The first two moves may have you close to the floor, but at least you’re looking at it from a different angle.

Lunge HoldsStand with your back straight and your hands on your hips. Step into a forward lunge position and then bend your back knee so that you drop down into a lunge hold position (only going down as far as you feel comfortable). Hold each lunge for 10 seconds then release. 10 reps total on each side

Plank with Arm LiftStart in a plank position (the top of a push-up) with your forearms and toes on the floor. Keep your torso rigid and your body in a straight line from ears to toes with no sagging or bending. Your head should be relaxed, and you should be looking at the floor. Shift your weight to your right forearm and then extend your left arm straight out in front of you. Hold your core tight for three seconds. Slowly bring your arm back to starting position. Switch arms and repeat.10 reps on each side = 1 setRecommended = 2 sets

Plank with Leg LiftAgain, start in the plank position with your forearms and toes on the floor, torso rigid, your body in a straight line and your head relaxed. Keeping your right leg straight and toes flexed, slowly raise the leg about five to eight inches off the floor, and then slowly return it to starting position. Switch legs and repeat.10 reps on each side = 1 setRecommended = 2 sets

Big-Ball Wall squatsPlace a stability ball against a wall at back height while standing, and then turn around so that the ball is positioned against your lower back. Step your feet out so that they are shoulder width apart and at a 90-degree angle. Then lower yourself down as if sitting in a chair, hold for 10 seconds then release. Repeat 10 times

One-Leg standsStand on one leg with your second leg bent at 90 degrees and raised up in front of you. Hold for five seconds, then jump up and land on the second leg. Hold for five seconds and then repeat with the first leg. Repeat 10 times on each leg

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�0 livingwell ~ July/August 2008

the manyfaces of

allergieswritten by

David Mangold, PA-Cfor livingwell magazine

Indoor Allergies Indoor allergens are responsible for year-round symptoms of allergies, asthma, eczema or hives. The most common indoor allergens are pet danders, dust mites and mold. Houseplants are not typically a problem unless there is mold growth around the pots. One of the most common indoor allergens in the US is cockroach. Fortunately this is not a problem in Montana. We also have lower than normal dust mite concentrations because dust mites thrive in more humid environments and lower elevation. Indoor mold is typically not a problem either unless you have had a water leak or other structural problem with the home. There have been many studies looking at different ways of addressing indoor allergens. There is not much evidence that the use of air purifiers, mattress and pillow covers or other allergy avoidance devices offer a significant improvement in symptoms. Most allergists recommend utilizing some basic measures but these are not a replacement for more aggressive therapy. I rarely recommend that people remove carpeting or replace their heating systems. The expense of these options will rarely improve symptoms significantly. The most important thing that can be done is removal of pets from the home if you are allergic to them. This is a difficult prospect for most patients and patients rarely comply with this recommendation. There are a variety of treatment options for indoor allergies including medications and allergy shots.

��livingwell ~ July/August 2008

There are many breeds of dog that are touted to be hypoallergenic. In truth all dogs contain the protein Can f 1, which is what causes allergic reactions. This is present in their dander and released with saliva and hair. Different dogs will release different amounts of the dander into the air and some dogs may be tolerated while others aren’t. In truth there is no such thing as a hypoallergenic dog. For cats there is a protein called Fel d 1, that is allergenic. There are now cats that have been genetically modified to eliminate this protein. These cats cost several thousand dollars. People can also be allergic to rabbits, birds, guinea pigs, rats, horses, cows, goats and deer. People with allergies should consider fish or lizards as pets.

Seasonal Allergies We certainly have no shortage of plant life in Montana. Our biggest outdoor allergens are grass pollens. This season typically lasts from May through July. We have a small number of tree pollens that are typically present in April and May.

Weed pollens are usually present in the late summer and fall. With pastures, lawn grasses and grass covered foothills, May through July is typically our peak allergy season in Montana. Once again we are better off than most areas of the country. Our pollens diversity is limited and our seasons are relatively short. We do not have a significant amount of ragweed. Bermuda grass is not present. There is not much deciduous tree pollen. We often treat seasonal allergies very aggressively so that people do not have to limit their recreational activities. A combination of antihistamines, nasal sprays and eye drops are often utilized. We will occasionally use allergy shots if people’s seasonal allergies are debilitating and medications fail to control them. A yearly steroid injection used to be utilized for many people. This is no longer the standard of care and has significant side effects that are typically not worth the risk with the newer treatment options we have available.

Non-Allergic Irritants Much of what I do is convincing people that they actually do not have allergies. When patient surveys are conducted the number of people reporting allergies can be as high as 60 or 70%. The actual rate of allergic disease in the United States is closer to 20 or 30%. Irritants account for a large percentage of these patients. Examples of nonallergic airway irritants are cigarette smoke, wildfire smoke, air pollution, fragrances, cleaning products, weather changes or in some cases exercise. These irritants can produce a variety of symptoms that are similar to allergies or asthma. The difficulty is that they do not typically respond to traditional antihistamines and other medications. There are very few medications to effectively treat nonallergic nasal and respiratory symptoms. Many people have a combination of both allergic and nonallergic disease. By far the most common nonallergic trigger of nasal or respiratory symptoms that we


see is secondhand cigarette smoke. This can be very frustrating to treat because oftentimes the patient themselves does not smoke. Most of the time these are children who do not have the ability to move into a different home. When the irritants are removed or avoided, most people do not need treatment. People who live with smokers have much higher rates of sinus infections, respiratory tract infections and ear infections. Even the smell of smoke on clothing or in the car can trigger symptoms. The most common excuse I hear from parents is “but I only smoke outside”. Most of the time we need to use an air freshener in the exam room where smokers have been after their visit. This is because the smell of cigarette smoke is very persistent and the lingering smell from previous patients has been known to cause symptoms for some of our more sensitive patients later in the day.

Food Allergies Food allergies are another topic where my job is typically to convince people they are not allergic to foods. Food allergies are most common in children under age 5. It is very rare to develop a food allergy as an adult. The most common food allergies are tree nuts, shellfish, peanuts, eggs, milk, wheat and soy. There are many people who have itching in their mouth following ingestion of fresh fruits and vegetables, but can tolerate cooked or processed fruits or vegetables. This is a condition called Oral Pollen Allergy Syndrome. This is actually not a food allergy, but rather a pollen sensitivity typically to birch trees or grass pollen. It is a form of oral contact dermatitis and rarely causes severe symptoms. In this case the proteins structure of pollen is very similar to a protein in fresh fruits and vegetables. Most of the time by he heating the food slightly or treating underlying pollen allergies these patients improve. True food allergies are very reproducible. Any ingestion of a specific food should cause reproducible symptoms. Often

these reactions will worsen with each exposure. A food allergy is unlikely if you can sometimes tolerate a specific food, but sometimes you react. The most common food allergy symptoms are hives, eczema, swelling, breathing difficulty, low blood pressure, abdominal cramping, nausea or diarrhea. Food allergies typically do not cause behavior problems in children. There are many people who have other food related disorders such as irritable bowel syndrome, lactose intolerance, celiac disease (gluten intolerance), or simple digestive difficulties. These are not typically life-threatening with accidental exposures. It is important to differentiate between a food allergy and some of these other conditions. There is a new type of food allergy that has been identified over the past several years. This causes a condition called eosinophilic esophagitis. This condition produces difficult to treat heartburn, difficulty swallowing or foods becoming stuck in the throat. Most of these patients also have underlying environmental allergies. This can be a severe condition because it can lead to tears in the esophagus, which can

be life-threatening. Most patients with eosinophilic esophagitis go for several years before being diagnosed. Even if you have been evaluated for these symptoms in the past you should consider being reevaluated because the awareness of this condition has increased dramatically over the past two years. This has become a common condition and we have about 100 patients in Western Montana with this. The treatment is identification of the food allergy and avoidance. This is curative.

Hives Hives are one of the most common conditions that we see. One out of every three Americans will develop an episode of hives at some point in their life. I see at least 12-15 patients a week for evaluation of hives. Often hives coexist with angioedema, which is a swelling of the lips, tongue, eyelids, hands, feet or genitals. Most of the patients with hives that we see are actually not allergic. Hives are often misdiagnosed as an allergic reaction. 80% of cases of chronic hives, lasting longer than six weeks, have no underlying cause they can be identified. These patients are

�3livingwell ~ July/August 2008

often very uncomfortable. Steroids generally do not have a role in treating hives. Antihistamines of varying types, in higher doses are the typical treatment. There are several underlying medical problems that need to be addressed and ruled out in patients with chronic hives. Some of the possibilities are thyroid disease, autoimmune disease, infection, cancer, liver disease or psychological illnesses like anxiety or depression. A true allergy typically accounts for less than 5% of cases of chronic hives. Most cases of hives and angioedema are benign and non-life-threatening. If there is an allergic cause than the hives and swelling could be an indicator of a more serious reaction. A patient with hives should always consult their medical provider and seek treatment.

Eczema Eczema is one of the most frustrating conditions that we treat. This can be a debilitating disease. Eczema is a dry skin condition with some defects in the layers of the skin. A large percentage of people with eczema have underlying allergies that contribute to their symptoms. In children under age 5 with severe eczema a food allergy is responsible in about 40% of the cases. Other triggers of eczema include severe dryness, contact with chemicals or irritants, stress or infections such as staph bacteria. This is one of the most difficult conditions to treat because there is no one treatment that works well. We must combine a variety of treatment modalities and they can be very time intensive. First we must ensure that allergies or irritants (like harsh soap) are identified and eliminated. Then we must aggressively moisturize the skin. This is difficult because many moisturizers claim to be hypoallergenic but actually have irritating ingredients. Antihistamines are typically used to control itching. Scratching will definitely aggravate the rash. Topical immune modulating creams like Elidel, Protopic or steroids are

then used to treat flares. Infection control must also be undertaken and frequently we will use topical or oral antibiotics. We rarely use oral steroids. These work very nicely to treat a flare but have a significant amount of side effects and are not a long-term treatment plan.

Allergic Contact Dermatitis Allergic contact dermatitis is also a fairly common allergic condition. The most common causes are plants, such as poison ivy, cosmetics or metals, like nickel. These types of allergies are not life-threatening and typically produce very difficult to treat skin rashes. Often these rashes are blistered and occur only in areas where contact with the allergen has occurred. Typically we can get a good idea of what the allergen is, based on the distribution of the rash on the body. Many times identifying the allergen is difficult if the rash occurs on multiple body surface areas. It is also possible to have an irritant contact dermatitis to things such as chemicals that are harmful to the skin. We have seen a variety of causes for allergic contact dermatitis including dental materials, toothpaste, cosmetics, pet medications, metals, formaldehyde, clothing dyes, hair coloring, latex, antibiotic or steroid creams. These type of allergies require a different form of allergy testing. We perform patch tests where stickers containing allergens are placed on the patient’s back for 48 hours. They are then removed and interpreted. Often times several rounds of patch tests must be performed in order to identify an allergen. The treatment of a contact dermatitis involves avoidance of the allergen, skin moisturization and treatment using topical immunomodulators, such as Elidel, Protopic or steroids. Occasionally systemic steroids are needed. Antihistamines are often used to control itching.

Insect Allergies An allergy to mosquitoes, spiders or other biting insects are extremely rare and we do not typically see these in Montana. Our biggest problem with insect allergies are the stinging type. There are five unique venoms in the Hymenoptera class. These include honeybee, yellowjacket, wasp, white faced hornets and yellow hornet. In the southern United States, fire ants can also cause allergic reactions. The general population has a 3% risk of having a potentially life-threatening reaction to a sting from one of these insects. A large local reaction only increases this risk to about 5%. In children, breaking out in hives over the entire body is fairly common and does not necessarily indicate an allergy. This should be discussed with your health care provider. Any systemic reaction that includes breathing difficulty, airway swelling, dizziness or drop in blood

When patient surveys are conducted the number of people reporting allergies can be as high as 60 or 70%. The actual rate of allergic disease in the United States is closer to 20 or 30%.

�� livingwell ~ July/August 2008

pressure, abdominal cramping, nausea or diarrhea needs to be evaluated immediately. If a patient has had a prior systemic reaction than their risk of having a future life-threatening reaction is 60 to 70%. These patients should always carry epinephrine with them. Patients who die from insect allergies are patients who do not have epinephrine readily available. Fortunately allergy shots are 98% effective in reducing a patient’s risk from life-threatening anaphylaxis. Typically we administer allergy shots for those venoms from three to five years. The patient will typically achieve lifetime desensitization and are considered protected after several months of shots. Performing allergy desensitization to insect venoms is the most worthwhile and lifesaving treatment we provide in our office.

Allergy Testing This is a controversial area with many theories. An allergist believes that most food and environmental allergies are the cause of antibody called IgE. IgE is typically used by the immune system to fight atypical infections such as parasites. When IgE is abnormally high or targets objects such as peanuts or cats than allergy symptoms occur. There have been many changes and new studies into the reliability of allergy testing. The mainstay of allergy treatment are skin prick tests which do not break through the surface of the skin. No needles or injections are required. Intradermal testing, where an allergen is placed directly under the skin using a needle have been shown to have extremely high false positive rates and many times allergens are identified inappropriately. The accuracy of skin prick testing is close to 90%. There are allergy blood tests available as well. These typically require prior authorization from insurance companies because they are slightly less accurate than skin tests and are considerably more expensive. An allergist believes that only IgE tests are relevant. There are many other types of health care providers that perform IgG testing.

The clinical significance of these tests has not been scientifically proven. Oftentimes multiple allergens are identified by IgG testing and avoidance does not offer any benefit. These tests are also rarely covered by insurance and can occasionally cost several thousand dollars. IgG allergy testing is not FDA approved.

Allergy Desensitization Our current method of allergy desensitization are regular allergy shots. These injections contain small amounts of the protein that the patient is allergic to, such as cat dander. The injections are received in a controlled fashion in a medical office over a long period of time, typically three to five years. This allows the immune system to become desensitized. Allergy shots can be up to 90% effective in reducing symptoms. They often reduce the need for multiple medications. Allergy shots have been proven to prevent development of asthma in children. These injections need to be performed in a medical office and to have a low risk of anaphylaxis. A new method of allergy desensitization is currently being investigated for use in the United States. This is available in Canada and Europe. It involves allergy vaccines that are administered in two or three doses at the beginning of pollen season. These are again not medications and are the actual proteins that the patients are allergic to. These have been chemically altered to provide more long-lasting relief and safety has been improved. We are hoping these will be available in the next few years. A third method of desensitization is currently being utilized in Europe and involves sublingual allergy drops. These are extremely safe and can be administered at home under the tongue with a dropper. Unfortunately they do not seem to be as effective as allergy shots and current studies indicate they are only 30% effective in reducing symptoms. With allergy shots typically the patient receives injections on a monthly basis. Allergy drops must be administered several times a day.

These are not FDA approved at this point but some clinics in the United States are using them with good benefit. Right now the majority of research is looking at what doses are necessary and appropriate in order to obtain adequate benefit. There is some thought that this method of treatment could potentially be used for food allergies in the future.

Dave Mangold is a Physician Assistant at the Allergy & Asthma Center with

offices in Missoula and Kalispell. He is a member of the American College of Allergy,

Asthma & Immunology as well as the American Academy of Allergy, Asthma and Immunology. He can be contacted at 406-

721-4540, [email protected] or www.montanaallergy.com.

Allergy shots can be up to 90% effective in reducing symptoms. They often reduce the need for multiple medications.

�� livingwell ~ July/August 2008

FoodSensitivities

Adult

BecomingMore

Common Alternative remedies can often help ease symptoms

Two years ago, Greg Larson had hit a medical brick wall.

The 24-year-old college student was plagued by an array of health problems: painful stomach aches, difficulty digesting food, facial acne and skin cysts.

He went through the rounds of traditional treatments, from topical skin medications to antibiotics. They eased his symptoms temporarily, but often caused more trouble than they were worth. And then the symptoms would come back.

Often, his stomach felt so raw he would go most of the day without eating.

“Any gains I had were offset by (worse) side effects,” Larson said. “I totally lost my ability to digest food.”

Eventually, he found himself in the office of Caroline Burdulis, a Missoula herbalist and Chinese medicine practitioner.

Burdulis prescribed herbal treatments, but also insisted that Larson dramatically change his diet.

Larson cut out refined sugars and flours, wheat, cheese and milk, and drastically reduced the amount of alcohol he was drinking.

After a year, he saw dramatic results: his symptoms had eased, and he could digest food more easily.

“My system had basically been cleaned out,” Larson said. “I’d even gained a little weight.”

Adult-onset food intolerances and sensitivities, or difficulty digesting certain categories of food, are getting more attention as Americans struggle to overcome a wide variety of puzzling symptoms, from acne to chronic joint pain.

The difference between a food allergy and food intolerance is significant: a true allergy is when the body’s immune system is triggered by a certain food, treating it as a foreign invader and creating an anaphylactic reaction that can be life-threatening.

True food allergies are uncommon — only about 2 percent of adults and 6 percent of children have diagnosable food allergies. The most common allergens include peanuts, tree nuts, shellfish, eggs, milk, wheat and soy; often, children outgrow these allergies and are able to handle these foods when their body matures.

A food intolerance, on the other hand, involves the body’s digestion, not the immune system. Lactose intolerance is a common example; many people lack a crucial enzyme, lactase, to adequately break down the sugars in milk.

If an adult or concerned parent suspects medical symptoms are being caused by food, the first step should be to get tested for allergies, according to David Mangold, PA-C, of The Allergy and Asthma Center in Missoula.

Usually, an allergist will conduct a skin prick test, scratching the surface of the skin lightly with an isolated food protein. Then, they’ll wait and see if there is a visible reaction, such as red, puffy skin around the test site. If a patient tests positive, the doctor will often narrow it down further with additional blood tests, Mangold said.

However, when an adult patient or child tests negative for identifiable allergies, Mangold often recommends they explore alternative options for treatment.

“If we can’t find answers, we’ll send them to an

byDana Green

for livingwell magazine

�7livingwell ~ July/August 2008

(alternative practitioner),” he said. “Alternative medicine is a good avenue to explore if they have struck out. But (patients should) rule out the life-threatening conditions first.”

Burdulis opened Bitterroot Acupuncture and Herbarium in 2005 with her husband, Bryan Watrous, a licensed acupuncturist. She has been surprised by the number of patients with food sensitivities who have found their way to the couple’s Reserve Street clinic.

“I’ve been shocked by how pervasive it is,” she said.The symptoms she’s treated vary widely, from

acute irritable bowel syndrome, chronic fatigue, acne, and arthritis and joint pain, to sleep apnea and severe menopausal symptoms.

Often, traditional drugs have failed to cure the problem, and patients are exploring other treatment avenues, she said.

“I’ve had patients on antibiotics who can totally go off those drugs with changes to diet and lifestyle,” Burdulis said. “Just making those changes can really turn things around.”

According to Chinese medicine, digestive problems are caused by “damp heat” in the body — if someone eats dampening or heavy foods excessively, their digestive system will be weakened to the point where they are unable to process such foods. Stress and lack of exercise can also contribute to the problem, creating excess heat in the body when muscles tighten and don’t have any way to relieve that chronic tension.

Without dietary and lifestyle changes, the problem compounds, building up until it becomes too much for the

body, according to Burdulis.“People will start noticing congestion, gas or

bloating,” she said. “Or they’ll feel tired after meals.”The cure doesn’t come instantaneously — usually,

patients have to commit to six months to a year on a strict diet, according to Burdulis. At that point, they can slowly reintroduce heavier, dampening foods, continuing to eat them in moderation.

“People have to (eliminate) the dairy, wheat, alcohol and sugar,” she said. “It takes time … but they can’t believe they see such dramatic change. Then, they can go back to small amounts and not have the symptoms.”

For Larson, the change was indeed dramatic. Two years after beginning treatment, his symptoms have largely disappeared. Larson credits Chinese medicine for educating him about what he was putting into his body — and how it was impacting his health.

“Western medicine would isolate each symptom and just treat that,” he said. “But at the same time, it’s the American way to have a Red Bull to perk yourself up and then sleeping pills to help you sleep at night. My eyes have been opened to how I can (eat) better and the changes I needed to make in my diet.

I’ve really been blown away by how it has worked for me.”

Dana Green, NSCA-CPT, is a certified trainer and health writer based in Missoula, writing

about fitness, nutrition and other health topics for a variety of online and print publications.


get fit tipsby Noël Phillips for livingwell magazine

Ahh, summer—sunshine, blue skies and warmth. Unfortunately, we are able to ignore our body in the winter while its layers are hidden under fleece and down. Only when we want

to put on our summer shorts are we confronted, often harshly, with

the truth of the matter…New Year’s resolutions have long

since been forgotten and winter habits have taken their toll. Fortunately, summer is a great

time to begin a new exercise program.

Choose WiselyWhen starting a new exercise

regime, it is important to have a specific goal. A unique strategy is required for the goals of losing weight, toning, strengthening or building muscle. Decreasing weight or body fat requires cardiovascular activity. Toning, strengthening and building muscle require using different sizes of weights and differing amounts of repetitions/rest periods, depending on your desired outcome. Know your goal and design your program accordingly.

Easy Does ItTypically, when the workout bug

bites, one often jumps headfirst into a new program, eager to see

��livingwell ~ July/August 2008

results now. An incredible amount of activity is crammed into a single day, resulting in muscle soreness, or even pulled muscles. Exercise is then tossed aside as “dangerous” and “not for me.” Ease into a new program slowly, allowing the body to acclimatize to the new movements. Results will come faster and more safely.

Buddy SystemWorking out with a friend or

partner increases your chances of sticking to a program. You have a greater sense of accountability and motivation in working out with another person. Sometimes misery does love company.

Do What You LikeCardio is the key to decreasing

body fat. Choose an activity that is enjoyable. There is no sense in deciding to start a running program to lose weight if you despise running. Running, walking, biking, swimming, hiking, and rollerblading are a few

examples of beneficial cardiovascular activities.

Gear HeadsA common misconception is that it

requires a great deal of equipment to work out. A total body workout can be performed using only the body’s resistance. Add a ball and a few weights to add increased intensity to your workout. A little can go a long way as far as equipment is concerned.

Arm yourself with these tips and get creative in designing a workout

that is fun and easy to stick to. Aim for achievable, realistic goals and enjoy the journey to a better body.

Noël Phillips is the owner of ShapeShifters Personal Training, a training

and yoga studio specializing in offering unique, innovative programs designed to

help people reach their specific health goals. She is an NSCA-certified personal trainer, as well as a Yoga Alliance approved yoga

instructor. Noël has written health-related articles for a number of publications. Visit her webiste at www.shapeshifterspt.com to

learn more.


Cool it

You don’t have to pay through the nose to keep cool this summer. Here are some steps you can take to lower your bill, improve comfort and help save the

planet.

DEHUMIDIFY An air conditioning system does more than just cool the air. It lowers humidity and removes dust and dirt by moving the air through filters. One of the most appeal-ing aspects of having less humid air is that it actually feels cooler to the skin, thus allowing you to raise the thermo-stat. If you don’t already have one, you may want to con-sider adding a dehumidifier if you live in a particularly humid climate. It can result in significant energy savings, a lower utility bill and less wear and tear on your cooling system.

CHECK THE FILTERS When filters become clogged with dirt, the system must work harder to do its job. This wastes energy and inflates utility bills. Disposable filters should be checked every two months (once a month during peak use) and replaced when necessary. Stay away from cheap, fiberglass mesh filters. A pleated filter will cost three times more, but normally last three to five times as long and do a bet-ter job of protecting your system. If your air conditioning system has either a perma-nent or electronic filter, it should be cleaned or replaced according to the manufacturer’s instructions.

GO WHOLE-HOUSE If you live in a dusty area or suffer from allergies, kick up your air cleaning horsepower by installing a whole-house air cleaner. You’ll get the best of all worlds: a clean system and fewer allergens that make you wheeze and sneeze.

Beat the heat this summer with these simple tips.

By JAMes and MORRis CAReYAssociated Press

2�livingwell ~ July/August 2008

Cool it MONITOR YOUR REFRIGERANT Air conditioners use a refrigerant gas that is circu-lated throughout the system to produce cool air. Minute leaks in the system can allow the refrigerant to escape. When this happens, more electricity is used with less cool-ing effect. Have a heating and cooling contractor check the refrigerant level every year or two.

GO HEAVY ON METAL If those funny paper-thin metal separators on the exterior portion of the system (the condensing unit) are bent, efficiency is reduced because air flow is diminished. Use an old dinner knife or thin-bladed screwdriver to straighten out bent fins. It isn’t important that the fins look nice — only that air passes freely between all of them.

SHUT IT Some people like to “help” their air conditioner by opening doors and windows on warm days. But doing so lets all the cool, dehumidified air rush outside and lets in the hot, humid air. The more your home seals out heat, humidity, and dust, the more efficiently your system will do its job. Insulation, weather-stripping, window coverings and shade trees are a few things that can be used to help your home beat the heat.

PROGRAM A programmable thermostat can save energy and money. Programmable thermostats automatically change the thermostat’s set temperature between comfort levels and energy-saving levels at specified times, according to the programs you set up. Generally, to save energy, you would set up four program periods for each day — two comfort (cooling) programs and two energy saving (idle or higher temperature) programs.

GET EFFICIENT When an air conditioner begins to show its age, it is usually a major component such as a motor or compressor that wears out. In the short run, replacing failed compo-nents will usually cost the least amount of money. But the government-backed Energy Star program recommends replacing your air conditioner with a new, more energy-ef-ficient model if it is 10 years or older. Eventually, the more efficient unit should pay for itself through decreased util-ity bills.

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By Dawn KlingensmithCTW Features

Renee Baker is the principal viola player and personnel manager for the Chicago Sinfonietta, so her schedule is packed with

practices, meetings and performances. But if her daily to-do lists are longer than most, work obligations aren’t the only reason. Each day, along with her tasks, she writes down and checks off activities that detach her from the work world - soaking in the tub, reading a book, writing in her journal, sipping tea.

Spending time by myself is right up there with eating,” says Baker, who also is a wife and mother. “My alone time is non-negotiable. It recharges my batteries so I’m more efficient at managing the rest of my life.”

Baker has the right idea about solitude and efficiency. Be it taking a bubble bath, doodling in a sketchbook or bending your body into complex yoga poses, spending time minus friends and family boosts productivity, promotes health and ultimately improves relationships, says Dr. Scott Haltzman, assistant professor of psychiatry and human behavior at Brown University,Providence, R.I.

But prioritizing and scheduling alone time can be challenging.

“Between work and family, people think they’re too busy,” Haltzman says. But if you reflect back on times when you were stressed, maybe you overlooked something at work, misplaced your keys or blew up at a loved one and had to make amends. “You easily spend an hour a day picking up the pieces when you aren’t at your best.”

So why not prevent such setbacks in the first place by slowing down and enjoying a moment alone?

“Often, women take on more responsibility in the household, and they feel selfish and guilty if they take time for themselves - they see it as robbing time from their family,” Haltzman says. “Men often neglect themselves because their sense of identity is so tied up with work and being good providers.”

But as life balance coach Terri Levine, New Wales, Pa., tells her clients, you can’t afford not to take time for yourself. “If you don’t put your own oxygen mask on first and take time to breathe, you can’t help others,” she says.

And others will be less motivated to help you.“The people around us are sensitive to the stress

we’re experiencing even though we try not to show it,”

Solitary Refinement

Be it quiet time with a book, an hour at the spa or an afternoon at the movies, quality time minus friends or family can be rejuvenating - and a great way to de-stress and improve your efficiency.

23livingwell ~ July/August 2008

Haltzman says. “Couples are pretty fine-tuned to where their partner is emotionally. When your partner senses your stress, it’s like a barometer detecting a low-pressure system - you know there’s a storm coming. In an ideal world, your partner would reach out to you and help you de-stress.”

But in reality, your spouse or significant other might assume an emotional “duck and cover” position by withdrawing or pushing you away.

When you have a sunnier disposition, folks around you, including co-workers, are more attracted to you. “They’re more inclined to pitch in and help you,” Haltzman says. “You actually form alliances that enable you to get things done and keep your stress levels low.”

Try blocking off some time alone, Levine says, but make sure that it doesn’t become just another to-do item. “Look at your calendar and figure out when you can spare a few moments for yourself, and then set an alarm as a reminder,” she says. “I’m a big proponent of using cell-phone alarms.”

Levine recommends starting with 15 minutes each day “when all you do is be quiet and still,” or you can engage in calming activities like writing in a journal, listening to music, going for a walk or practicing a ritual.

Haltzman suggests going over your weekly routine, as well as your budget, to see what adjustments you can make. Perhaps you can hire a house cleaner or use a grocery-delivery service to free up some time, or eliminate volunteer activities you don’t find rewarding.

Levine equates quality alone time with quiet

contemplation, and there have been many studies, most notably by Harvard Medical School researchers, in which mindfulness, meditation and prayer have been shown to reduce blood pressure, increase immune response and expedite healing.

Another meaningful way to be alone is doing something you enjoy and excel at but seldom have time to do, says Suzanne Zoglio, a Doylestown, Pa., psychologist and author of “Recharge in Minutes: The Quick-lift Way to Less Stress, More Success and Renewed Energy” (Tower Hill Press, 2004). “When we’re engaged and using our strengths, we are happiest and most refreshed,” Zoglio says. Paint, dance, arrange flowers, bake - whatever makes time fly when you’re doing it.

Or, if pondering and painting aren’t your thing, indulging your inner diva can be just as worthwhile as developing your inner da Vinci.

“Getting a pedicure is more than shaving down a callus,” Haltzman says. “There’s a meditative aspect to it, a pampering aspect to it, a sense of taking care of yourself. But there should be a balance. You shouldn’t just focus on external improvement.”

If family members infringe on your alone time, Haltzman recommends telling them you need occasional solitude to become a better parent or spouse. “They might feel like they’re missing out at first,” he says, “but if you get the message out that this will benefit them in the long run, they’ll probably back off and give you some space.”

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2� livingwell ~ July/August 2008

Allergiesand the Body Talk System


You know how it is. You are cruising through your day when, WHAM, your nose starts to plug up, your eyes start to itch and you start

sneezing. Allergies! Allergies, or hypersensitivity responses, come in many forms with symptoms ranging from the annoying to the life-threatening. Most of us are pretty familiar with the wide variety of respiratory, digestive, and skin reactions to substances in our environment and can find symptom relief with medication and/or avoidance

of the offending substance. Allergies are, by nature, usually very complex

and involve chemical imbalances that are beyond the scope of this article.

In addition to the chemical complexity, there can also be emotional

components, subconscious belief systems, and genetic influences.

Because the BodyTalk system is based on the clinical observation

that the body can and will correct most imbalances to

promote healing, BodyTalk practitioners approach

working with clients with allergies in a different way. The body/mind system constantly adjusts and makes adaptations to maintain relative balance. This balancing

process is called

homeostasis and is, by definition, dynamic. We are constantly in contact with influences, or stressors, in our environment to which our systems need to adapt. We are familiar with the wide range of problems stress can cause. Stressors are individual to each person, thus something that is a huge problem for one person may be inconsequential to another. The point here is that stressors can come in many different packages including physical trauma and injury, emotional problems, and mental concerns. It is possible that the body/mind, when under duress, might confuse issues. Take, for example, a young boy who, while eating an ice cream cone, witnesses his pet dog get hit and killed by a car. In this case, the emotional trauma of the incident could be stored within the body with an association made between the accident and the ice cream. Later, the boy’s system begins to over-react to dairy foods. The reaction is very real and is not to be minimized. Within the BodyTalk session, the incident may come up as an emotionally charged memory “hooked” into the tissues of the body. When the emotional charge associated with this kind of memory is released from the body, the accompanying hypersensitivity response (i.e. dairy allergy) may be released as well. Your BodyTalk practitioner is able to, within the BodyTalk protocol, safely uncover any connection that might be holding a hypersensitivity response in place. This is done in a way that creates a specific “formula” for each individual client. Ultimately, it is not the goal of a BodyTalk session to change the environment for our clients, just simply to encourage a different experience of the environment. This change can begin to eliminate hypersensitivity responses and create a more peaceful relationship with the world for those with allergies. If you are interested in learning more about the BodyTalk System, please visit: www.bodytalksystem.com or www.bodytalkmontana.com. Note: This article is not intended to take the place of medical advice or treatment. BodyTalk can be integrated into any medical treatment plan. Even after an allergy is addressed in a BodyTalk session, BodyTalk practitioners would NEVER suggest that it would be acceptable for a client to come in contact with a substance that would cause an anaphylactic reaction. BodyTalk practitioners do not prescribe or unprescribe medications unless the practitioner is also licensed to do so.

Kathy Mangan owns Body In Balance, LLC in Missoula. She has a Masters of Science degree from the University of

Montana and maintains a practice as a Certified BodyTalk Practitioner. She is also a trainer for BodyTalk Access

and is currently completing training as a basic BodyTalk module instructor.

By Kathy Mangan for livingwell magazine

2� livingwell ~ July/August 2008

dish B on Tuesday, but we have options so we can make choices depending on our food mood and how much time we have to cook.”

Chicago resident Jessica Paumier and her fiancé, Lewis Biscamp, try to create healthy combinations on their joint grocery shopping trips. “We definitely work hard at eating right,” Paumier says. And while they try to be good influences on each other, they share the occasional indulgence. “It’s a balancing act,” she says, “but we both have the same goal of being healthy.”

Eating healthier doesn’t mean it’s all tofu and sprouts. Make meal planning and cooking something fun for both of you. Pick a day to shop and make it routine. You can make meals or prep them in advance. Regardless of what scenario works best for you, it’s important you’re both on board. “Changing habits and behaviors is hard,” Ryan says, which is why you have a partner in good eating.

Your Workout or Mine?Exercise is essential to a healthy lifestyle, but not all

workouts have to be done together. Identifying your goals can help you find ways to work out together, as well as apart. And that’s OK.

Running is how Paumier and Biscamp stay fit - in fact, it’s how they met. They run together once or twice a week and do their other runs on their own. “Running together is good motivation and for feeling like we

worked through something together,” Paumier says. “Running on our own is a way to build up our individual confidence and is time to reflect on our thoughts. Both are important to us.”

For some couples, however, athletics may not be the norm, so working out together will provide much-needed motivation, support and encouragement as you both settle into this new lifestyle. Rising in popularity is the use of the personal trainer for group workouts as it’s cheaper than individual sessions.

Personal trainer Lisa Dougherty, owner of Whole Body Fitness, Orange County, Calif., often tailors workouts to the individual even when couples exercise together. “You can develop a program that works for both, even if the goals are different,” she says. She frequently sees clients with separate fitness needs but who simply want to spend more time together.

Regardless of the activity and whether you exercise together or not, it’s important that you’re in agreement. “If you want and need to exercise alone, by all means you get to do that, but not to the exclusion of your partner,” Goldsmith says.

So whether it’s a long walk on weekends or a weekly tennis match, make a point to incorporate each other into a fitness routine if you’re not already. And enjoy a long, healthy life - together.

You took the plunge and committed to each other. Is it possible to commit to good health together, too?

By Dana CarmanCTW Features

Ah, l’amour. Sleeping in on weekends. Dining out every night. Strolling through the neighborhood with ice cream cones. Sharing

mocha frappu-lattes with whipped cream. After all, calories consumed in the name of romance don’t count, right?

Somewhere down the line, when the sexy lingerie is replaced by flannel pj’s and the heat of passion is replaced by the warmth of partnership, you may notice that all those calories have caught up to you and what was once “that cute little belly” is now a full-fledged gut.

“Recent research shows that weight gain is a social thing,” says Dr. Sarah Catanese, Ph.D., instructor of psychiatry and behavioral sciences at Northwestern University’s Feinberg School of Medicine, Evanston, Ill. “With relationships you get comfortable and you’re probably more likely to let some of your eating habits and fitness slide.”

Relationships also are time-consuming. We all want to spend more time with that special someone, but schedules are so tight it’s hard to fit in a commitment to good health on top of a commitment to your guy or gal. But getting on the path to better health and fitness as a couple provides you ample opportunities to be together - most importantly, in the form of longer lives.

tipping the ScaleS“I don’t think anyone intentionally says, ‘Now

I can get fat,’ but we start to feel good about who we’re with in our lives,” says Dr. Barton Goldsmith, Ph.D., author of “Emotional Fitness for Couples” (New Harbinger Publications, 2005) about why

couples may pack on a few pounds. It’s hard to acknowledge to yourself when clothes

start to feel too tight, but when you notice weight gain on a partner, it may seem easier, wiser and downright safer to ignore it rather than answer the ever-dreaded, “Do I look fat in this?” with a “Maybe?”

Though difficult to fathom, bringing a partner’s weight gain to his or her attention is something you should do, but with a lot of sensitivity. “This is such a delicate thing,” Goldsmith says. “It’s not about weight issues today. It’s about health issues. You should say to your partner, ‘I love you and I want you to be around to see our children graduate.’ That’s the least toxic way of bringing it up, by saying, ‘Honey, this is a health issue. I want you to be healthy.’”

Catanese also suggests asking questions to raise your partner’s awareness. For example, “Have you noticed you’re getting breathless going up the stairs?”

Both Catanese and Goldsmith agree, however, that the last thing you want to do is pick on the person. During the discussion have solutions ready and, most of all, be a part of those solutions. “Come up with a plan,” Goldsmith says. “Don’t just give a command or make a complaint. Say, ‘Here’s what we are going to do.’”

plan for tWo, eat for oneMonique Ryan, registered dietitian and author of

“Sports Nutrition for Endurance Athletes” (2nd ed., Velo Press, 2007) feels people just don’t know how to cook anymore, which leads to a lot of takeout. Couples who are all thumbs in the kitchen may want to consider consulting a nutritionist. When Ryan works with couples, it’s largely about education - teaching them about correct portion sizes, how to eat out healthily, creating meal plans and starting with simple recipes.

Concocting a meal plan for the week works well for Boulder, Colo., residents Rebecca

Heaton and husband, Shaun McGrath. “Every week I put together a general menu where I pick out four to five meals and then go shopping for the

ingredients,” Heaton says. “It’s not like we have dish A on Monday,

In Fitness and in Health

27livingwell ~ July/August 2008

dish B on Tuesday, but we have options so we can make choices depending on our food mood and how much time we have to cook.”

Chicago resident Jessica Paumier and her fiancé, Lewis Biscamp, try to create healthy combinations on their joint grocery shopping trips. “We definitely work hard at eating right,” Paumier says. And while they try to be good influences on each other, they share the occasional indulgence. “It’s a balancing act,” she says, “but we both have the same goal of being healthy.”

Eating healthier doesn’t mean it’s all tofu and sprouts. Make meal planning and cooking something fun for both of you. Pick a day to shop and make it routine. You can make meals or prep them in advance. Regardless of what scenario works best for you, it’s important you’re both on board. “Changing habits and behaviors is hard,” Ryan says, which is why you have a partner in good eating.

Your Workout or Mine?Exercise is essential to a healthy lifestyle, but not all

workouts have to be done together. Identifying your goals can help you find ways to work out together, as well as apart. And that’s OK.

Running is how Paumier and Biscamp stay fit - in fact, it’s how they met. They run together once or twice a week and do their other runs on their own. “Running together is good motivation and for feeling like we

worked through something together,” Paumier says. “Running on our own is a way to build up our individual confidence and is time to reflect on our thoughts. Both are important to us.”

For some couples, however, athletics may not be the norm, so working out together will provide much-needed motivation, support and encouragement as you both settle into this new lifestyle. Rising in popularity is the use of the personal trainer for group workouts as it’s cheaper than individual sessions.

Personal trainer Lisa Dougherty, owner of Whole Body Fitness, Orange County, Calif., often tailors workouts to the individual even when couples exercise together. “You can develop a program that works for both, even if the goals are different,” she says. She frequently sees clients with separate fitness needs but who simply want to spend more time together.

Regardless of the activity and whether you exercise together or not, it’s important that you’re in agreement. “If you want and need to exercise alone, by all means you get to do that, but not to the exclusion of your partner,” Goldsmith says.

So whether it’s a long walk on weekends or a weekly tennis match, make a point to incorporate each other into a fitness routine if you’re not already. And enjoy a long, healthy life - together.

You took the plunge and committed to each other. Is it possible to commit to good health together, too?

By Dana CarmanCTW Features

Ah, l’amour. Sleeping in on weekends. Dining out every night. Strolling through the neighborhood with ice cream cones. Sharing

mocha frappu-lattes with whipped cream. After all, calories consumed in the name of romance don’t count, right?

Somewhere down the line, when the sexy lingerie is replaced by flannel pj’s and the heat of passion is replaced by the warmth of partnership, you may notice that all those calories have caught up to you and what was once “that cute little belly” is now a full-fledged gut.

“Recent research shows that weight gain is a social thing,” says Dr. Sarah Catanese, Ph.D., instructor of psychiatry and behavioral sciences at Northwestern University’s Feinberg School of Medicine, Evanston, Ill. “With relationships you get comfortable and you’re probably more likely to let some of your eating habits and fitness slide.”

Relationships also are time-consuming. We all want to spend more time with that special someone, but schedules are so tight it’s hard to fit in a commitment to good health on top of a commitment to your guy or gal. But getting on the path to better health and fitness as a couple provides you ample opportunities to be together - most importantly, in the form of longer lives.

tipping the ScaleS“I don’t think anyone intentionally says, ‘Now

I can get fat,’ but we start to feel good about who we’re with in our lives,” says Dr. Barton Goldsmith, Ph.D., author of “Emotional Fitness for Couples” (New Harbinger Publications, 2005) about why

couples may pack on a few pounds. It’s hard to acknowledge to yourself when clothes

start to feel too tight, but when you notice weight gain on a partner, it may seem easier, wiser and downright safer to ignore it rather than answer the ever-dreaded, “Do I look fat in this?” with a “Maybe?”

Though difficult to fathom, bringing a partner’s weight gain to his or her attention is something you should do, but with a lot of sensitivity. “This is such a delicate thing,” Goldsmith says. “It’s not about weight issues today. It’s about health issues. You should say to your partner, ‘I love you and I want you to be around to see our children graduate.’ That’s the least toxic way of bringing it up, by saying, ‘Honey, this is a health issue. I want you to be healthy.’”

Catanese also suggests asking questions to raise your partner’s awareness. For example, “Have you noticed you’re getting breathless going up the stairs?”

Both Catanese and Goldsmith agree, however, that the last thing you want to do is pick on the person. During the discussion have solutions ready and, most of all, be a part of those solutions. “Come up with a plan,” Goldsmith says. “Don’t just give a command or make a complaint. Say, ‘Here’s what we are going to do.’”

plan for tWo, eat for oneMonique Ryan, registered dietitian and author of

“Sports Nutrition for Endurance Athletes” (2nd ed., Velo Press, 2007) feels people just don’t know how to cook anymore, which leads to a lot of takeout. Couples who are all thumbs in the kitchen may want to consider consulting a nutritionist. When Ryan works with couples, it’s largely about education - teaching them about correct portion sizes, how to eat out healthily, creating meal plans and starting with simple recipes.

Concocting a meal plan for the week works well for Boulder, Colo., residents Rebecca

Heaton and husband, Shaun McGrath. “Every week I put together a general menu where I pick out four to five meals and then go shopping for the

ingredients,” Heaton says. “It’s not like we have dish A on Monday,

In Fitness and in Health


Most of the bugs floating around in your favorite swimming hole are easily

zapped by chlorine, but one nasty critter, cryptosporidium, has been getting a lot of press lately. Crypto is passed along when invisible particles of animal or human fecal matter are inhaled orally; drinking infected water is the primary route.

What makes crypto different than other waterborne illnesses is its notoriously long lifespan: normal chlorine levels usually don’t eradicate it, and it can last in pools, lakes and rivers for days. When a sick toddler has an accident in the water, or animal waste is tracked into the pool area on swimmers’ shoes, crypto can be introduced.

The bug’s effects can be serious – in healthy adults, it can cause diarrhea, cramps, fever and vomiting that can last for weeks.

For young infants, the sick or elderly, the parasite can be life-threatening.

After a 2006 outbreak in Missoula, local doctors were quicker to recognize crypto’s symptoms, which can be mistaken for the common flu. But health officials believe parents can take further precautions.

Eric Seagrave, aquatic supervisor for Missoula Parks and Recreation, advises that adults teach kids one important lesson: don’t drink the water, whether you’re in a river or a chlorinated pool.

Public pools, which follow state guidelines and are inspected by county health officials, are actually safer than lakes and rivers, in Seagrave’s view. But the risk of crypto, because of its stubborn lifespan, is always present.

“All you have to do is not drink

the water,” Seagrave said. “It’s actually a state health rule: don’t drink, don’t spit on others.”

Seagrave also recommends parents follow strict pool hygiene: all swimmers should take a thorough shower with soap before swimming and after bathroom breaks, to prevent the spread of crypto and other viruses. And if your child has any intestinal troubles, keep them out of the pool to prevent accidents.

“It’s still safer to swim in a (chlorinated) pool,” Seagrave said. “But taking a shower, washing with soap, and not wearing shoes on the pool deck — these are critical steps we can all take for public health and to (prevent) these critters from getting back into the water.”

W

ha

t you

don’t see can hurt you, W

hat

you

don’t see can hurt you,

at least when your

child is splashing around in the kiddie pool.

by Dana Greenfor livingwell magazine


The Health Department recommends swimmers follow six steps to prevent the spread of waterborne illnesses:

• Don’t swim when you have any intestinal illness.

• Don’t drink, swallow or spit water.

• Take a shower before swimming and wash your hands after using the toilet or changing diapers.

• Take your child for a potty break often and check diapers.

• Don’t change diapers next to the pool area; go to the bathroom instead.

• Wash your child thoroughly with soap and water before swimming.

For more information on cryptosporidiosis, see the Missoula City/County Health Department’s FAQS sheet at http://www.co.missoula.mt.us/EnvHealth

Dana Green, NSCA-CPT, is a certified trainer and health writer based in Missoula, writing

about fitness, nutrition and other health topics for a variety of online and print publications.

What

y

ou don’t see can hurt you,

at least when your

child is splashing around in the kiddie pool.

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• Urgent Care• Sports Physicals $25.00

• D.O.T. Physicals $75.00

Missoula • 1555 Liberty Lane, Suite C next to McDonalds on West Broadway M-F 7am-7pm, Weekends 10am-6pm

(406) 728-9545Hamilton • 186 S. 3rd St.

(406) 375-9555

Make First Choice Your Next Choice!


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health tip

Cheers to Strawberry DaquirisThe next time you want to eat strawberries,

consider consuming them in a daiquiri: It’s healthier that way, says a joint study by the U.S. Department of Agriculture and researchers in Thailand.

When strawberries were treated with alcohol, more of disease-fighting antioxidants were made available. Antioxidants known as polyphenols and anthcyanins can help prevent everything from cancer to neurodegenerative disorders.

If you don’t like strawberries, other berries, such as blackberries, will work, too.

Here’s to summer fun and your heatlh!

-CTW Features

Help these babies from getting asthma,bronchitis, ear infections, SIDS and pneumonia.

Smoke-free homes and cars... it’s the only way to go!

Until you are ready to quit smoking...

take it outside...for your loved ones!

2008 Subaru Outback 8DD 2.5i$289 per Month

Lease/36 Months

$0 Down Payment$0 Security Deposit

$595 Acquisition Fee$289 First Lease Pmt.$289 Total due at signing

‡ Special lease rates extended to well-qualifi ed buyers and are subject to credit approval, vehicle insurance approval and vehicle availability. Lessee pays personal property and ad valorem taxes (where applicable), insur-ance, maintenance repairs not covered by warranty, excessive wear and tear and a mileage charge of $.15 per mile for mileage over 10,000 miles per year. Dealer participation may affect fi nal cost. Offer not available in Ha-waii. Cannot be combined with any other incentives or offers. Payments may be higher in some states. Must take delivery from dealer stock by June 2, 2008. Call 1-800-WANT-AWD or see participating dealers for details.

1600 Stephens, Missoula800-800-6569

(406) 728-2510www.4seasonsmotors.com

email [email protected] Monday-Saturday • Closed Sunday

Living well, safelyand in affordable style.

the many faces of allergiesmissoulian.com/app/lw//livingwell_july-aug08.pdflivingwell ~ july/august...

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