hole health 2012

Hole Health

St. John’s Community Health Fair • 9 a.m. to 1 p.m. Saturday • May 5 • See story on page 3

May 2, 2012

A special supplement to the Jackson Hole News&Guide

Tips for taking

tots into the Tetons,

page 4

All twisted up: Experts guide you to a safe, holistic

yoga practice,page 9Going green

with produce ... or not, page 18

2 - HOLE HEALTH, Jackson Hole News&Guide, Wednesday, May 2, 2012

Special supplement written, produced and printed by the Jackson Hole News&Guide

Publishers: Michael Sellett, Elizabeth McCabe

Chief Operating Officer: Kevin Olson

Special Sections Editor: Angus M. Thuermer Jr.

Editors: Cory Hatch, Kevin Huelsmann

Layout and Design: Kathryn Holloway

Photo Editors: Bradly J. Boner, Price Chambers

Copy Editors: Richard Anderson, Jennifer Dorsey

Features: Emma Bryesse, Teresa Griswold, Amy Hatch, Cory Hatch, Kevin Huelsmann, Johanna Love, Katy Niner, Brielle Schaeffer,

Angus M. Thuermer Jr., Tram Whitehurst

Advertising Sales: Amy Golightly, Adam Meyer, Karen Brennan, Meredith Faulkner

Advertising Coordinator: Heather Best

Advertising Design: Caryn Wooldridge, Jenny Francis, Kara Hanson, Lydia Wanner

Pre-press: Jeff Young

Pressmen: Dave Carey, Dale Fjeldsted, Greg Grutzmacher,Johnathan Leyva, Mike Taylor, Bryan Williams

Office Manager: Kathleen Godines

Customer Service Managers: Lucia Perez, Ben Medina

Circulation: Kyra Griffin, Pat Brodnik, Gary Bourassa, Hank Smith

Copyright 2012

Jackson Hole News&Guide

P.O. Box 7445, 1225 Maple Way

Jackson, WY 83002 , 307-733-2047

Fax: 307-733-2138, www.jhnewsandguide.com

V itamins and supplements aren’t always good for your health. Sleep is just as important as exer-

cise to keep fit. The definition of depression is being reworked.

In recent months, researchers on the front lines of medical sci-ence have challenged common beliefs about what it takes to keep our bodies in good condition.

This year, Hole Health explores some of these changes, second-guessing certain axioms and encouraging readers to slow down and review what really works for them.

In one story, an experienced physician extols the benefits of boning up on first-aid courses to stay safe in the backcountry. Dr. Will Smith advocates knowledge rather than the latest gear to address injuries and illnesses in the wilderness.

Another story frames the debate about the safety of yoga, tapping into the national discussion to explore how some Jackson practi-tioners have broached the topic.

The section also has stories about small, incremental steps that can help improve your

health and ensure that the many facets of your life fit with an active, outdoor schedule.

One article looks at gear that can protect your most prized possessions, such as your head and skin. Another looks at the cumulative effects of drinking, which can wreak havoc on ath-letic performance.

Another important component of well-being is making sure your schedule allows for time to get out and exercise. In one story, a new mom learns ways to safely introduce her child to the outdoors.

On Saturday, St. John’s Medical Center will host its annu-al Community Health Fair. The event offers residents an easy, affordable option to check in on their health and learn about new ways to stay fit.

As you emerge from winter, take a minute to give your daily routines and workout schedules a once-over, and make sure they really are helping you maintain your whole health.

– Cory Hatch and Kevin Huelsmann

From the editors

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HOLE HEALTH, Jackson Hole News&Guide, Wednesday, May 2, 2012 - 3

Many tests help detect problems before they become severe.

By Tram Whitehurst

Although often referred to as “routine,” pre-ventive screenings are a crucial and some-times overlooked part of staying healthy.

They can ensure that common and serious health conditions such as cancer, diabetes and heart dis-ease are detected early, when they can usually still be treated effectively. They also can help cut the cost of health care.

“The sooner you catch a problem that’s going on, the less ... is going to need to be spent for care and the better the health outcomes you’ll have,” said Terri Gregory, manager of Teton County Public Health.

From mammograms to colonoscopies, patients should be aware of when and how often they should be tested.

And with the St. John’s Community Health Fair just around the corner, residents have an easy, affordable way to pay attention to preventive care. The fair will be held from 9 a.m. to 1 p.m. Saturday at the Snow King Center.

Attendees will have a variety of free screenings

to choose from, including vision and glaucoma, hearing, dental, skin cancer, blood pressure, ortho-pedics, body composition, nerve scans, gait scans and spinal exams. For children, there will be vision, dental and hearing screenings.

Physicians also will be available at the fair to interpret results from the discounted blood draws offered by St. John’s. Some of the things the test can reveal are cholesterol and triglyceride levels, whether electrolyte levels are balanced and how much protein is in the blood.

Julia Heemstra, coordinator of the Community Health Information Center at the hospital, calls it the “best deal in Jackson.”

“It’s a really effective way to get information on your health and to track it over time,” she said.

Despite the wide selection of free screenings offered at the fair, Teton County still lags behind on some measures of preventive health, according to the recently released 2012 County Health Rankings from the University of Wisconsin Population Health Institute and the Robert Wood Johnson Foundation.

For example, in Teton County 66 percent of diabetic Medicare enrollees received the basic screening for blood sugar levels, compared with a Wyoming average of 73 percent and a national benchmark of 89 percent.

The 66 percent of female Medicare enrollees who received a mammogram was slightly better than the Wyoming average of 61 percent, but less than the national benchmark of 74 percent.

Part of the problem is that the timing and neces-sity of screenings depend on age, sex, family history and risk factors.

It can also seem as if the guidelines for some screenings are constantly changing, with different organizations recommending different things. (See sidebar for screening guidelines.)

For example, controversy erupted in 2009 when the U.S. Preventive Services Task Force — a group of health experts that reviews published research and makes recommendations about pre-ventive health care — issued revised mammogram guidelines.

The new guidelines recommend that women have mammograms every two years beginning at age 50. The American Cancer Society still rec-ommends an annual mammogram starting at age 40.

Ultimately, it comes down to taking charge of your health and making informed decisions with a doctor about when and how to be tested.

“If you have any questions, you should be talking to your doctor,” Gregory said.

PRICE CHAMBERS / NEWS&GUIDE

Liz Martinez leads a Zumba fitness class last year at the St. John’s Medical Center Health Fair.

Preventive screenings crucial for health

It can be difficult to know exactly when and how often to go in for preventive health screenings. After all, the timing and necessity of screenings often depend on age, sex, family his-tory and risk factors.

Below is a sampling of recommendations from the U.S. Preventive Services Task Force, a group of health experts that reviews published research and makes recommendations about preventive health care.

Other organizations, such as the American Cancer Society and the American Heart Association, offer their own guidelines.

As always, talk to your doctor when in doubt.

Breast cancerWomen between the ages of 50 and 74 years old should

have a mammogram every two years. Women can start having this test performed earlier after consultation with their doctor.

Colorectal cancerMen between the ages of 50 and 75 should either have

a colonoscopy every 10 years and annual blood in the stool testing, or an examination of the rectum and part of the colon every five years combined with blood in the stool testing every three years.

Prostate cancerThere is not enough evidence to assess the benefits and

harms of prostate cancer screening in men younger than 75. Men over 75 years old need not be screened.

(In a draft statement still being reviewed, the USPSTF rec-ommends against PSA-based screening for prostate cancer).

Blood pressureScreening is recommended for high blood pressure in

adults 18 and older every one to two years.

Type 2 diabetesScreening recommended for type-2 diabetes in asymptomatic

adults with sustained blood pressure (treated or untreated) greater than 135/80. The best screening interval is not known. The Ameri-can Diabetes Association recommends a three-year interval.

Coronary heart diseaseNo routine screening recommended with electrocardi-

ography, exercise treadmill test or electron-beam tomog-raphy scanning for coronary calcium for the presence of severe coronary artery stenosis or prediction of coronary heart disease.

2012 St. John’s Community Health Fair

9 a.m. to 1 p.m. Saturday at the Snow King Center

Free screenings• Vision and glaucoma*• Hearing*• Dental*• Skin cancer/dermatological• Blood pressure• Orthopedic• Body composition• Nerve scans• Gait scan and spinal screening

*Pediatric screenings available

Free demonstration classes9 to 10 a.m., Zumba10 to 10:45 a.m., karate10:45 to 11:15 a.m., tennis11:15 a.m. to 12 p.m., mountain fitness12 to 1 p.m., hip-hop

Preventive health screening guidelines


Experts offer adviceon taking excursions with small children.

By Amy Hatch

As soon as I learned I was preg-nant last summer, my mind began churning with creative

ideas for how I could continue my out-door pursuits and instill my love for mountains into my daughter.

I daydreamed of running ultrama-rathons and stopping at aid stations to breast-feed. I fantasized about ski tours with her on my back, cooing to the kick-and-glide rhythm. And I became determined that we as a family would do at least a couple of short backpack-ing trips before her first birthday.

This is how my parents raised me — I was at the bottom of the Grand Canyon twice before my first birth-day — and it’s how I intend to raise my kids.

The last several years, I’ve struc-tured my life around outdoor sports, first in Alaska and now in Jackson. I figured out ways to ski, run or paddle at least six days a week, and on really good days, I would do all three. I had recently entered the world of ultramar-athons, running my first 100-mile race the year before and a 50-mile moun-tain race when I was unknowingly four weeks pregnant.

With a husband who is equally enthusiastic about all things outdoors, the question became: How do we mod-ify our lifestyle instead of altogether

abandoning it?My little girl, Grace, is now 7 weeks

old and I’m officially out of the post-partum rest period. In other words, it’s go time.

To help figure out how to make the transition, I consulted Dr. David Shlim, a local travel medicine expert, and Amelia Mayer, a mother who writes about her family’s backcountry outings.

Shlim is the president-elect of the International Society of Travel Medicine, he ran the world’s busiest des-tination travel medicine clinic in Nepal for 15 years, and he has two children of his own, ages 16 and 21. He has prac-ticed medicine in Jackson since 1998.

Mayer is the proud mom of two boys, ages 10 months and almost 3 years, and the author of the blog called Tales of a Mountain Mama.

First and most important, Shlim and Mayer emphasized that an excur-sion with kids should be just that: a kid’s excursion.

“If you’re going to take your kids, you have to orient your whole trip around the comfort of the kids,” Shlim said.

Consider the length of an outing, the weather and the altitude, and tai-lor the trip to what works for children, they said. One also has to be flexible, Mayer said. The agenda for the day often changes, or her family bails alto-gether, if at the trailhead one or both of the sons are inconsolable.

“We want him to like what he’s doing too,” she said.

Mayer also said parents sometimes have to set aside their own interests

Stock Photo

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as they introduce their children to the backcountry.

“The whole idea isn’t to get great powder and great turns,” Mayer said, “The whole idea is just to get them out there and make them feel like going into the backcountry and doing these adven-tures are just a normal part of life.”

In addition to tailoring an outing to kids, there are a number of other considerations. Sensitive skin, vari-able weather, bug bites and caution near water are a few of the things par-ents should be mindful of, Shlim and Mayer said.

Parents need to be particularly care-ful about protecting the skin of their young ones from the sun, Shlim said.

“Baby’s skin is more sensitive to the sun,” Shlim said. “There is some evidence that severe sunburn in early childhood is a risk factor later on for melanoma and other skin cancers.”

Taking the sun into consideration in the Tetons is especially important because “high-altitude sun is much more intense than low-altitude sun,” Shlim said. Use sunscreen, sun hats and coverings for swimming to protect against UV rays.

Mosquito bites are another back-country hazard.

“Kids’ skin is real reactive,” Shlim said. Bites tend to swell up more and be more uncomfortable for children.

Shlim suggested using one of two bug repellents: DEET or Picaridin. He recommends Sawyer Family Controlled Release Insect Repellent, which consists of 20 percent DEET. It’s a cream releases the repellent through-out the day.

“I don’t think there’s any need to use 100 percent DEET when you have a product like this,” Shlim said.

He said the only cases he is aware of when DEET has harmed children is when “parents went beyond normal behavior” and doused their kids with the repellent.

In addition to or instead of using bug repellent, you can also cover up with clothing, Shlim said.

Shlim said parents also need to pay close attention to the effects that alti-tude can have on children.

“Kids are as susceptible to attitude illness as adults,” he said. “But when they’re really young — under 3 or so, pre-verbal — they don’t have a good way to tell you they have a headache or how they’re feeling.”

He said parents should look for signs such as limp limbs and a loss of appe-tite, especially above 10,000 feet.

Drowning is another major concern for kids who are mobile.

“Drowning is one of the most com-mon causes of death in the backcoun-try of kids,” Shlim said. “You can’t just lean back and let them wander around, thinking it’s a safe environment. They could walk off a little mini cliff, but drowning is the main thing.”

Knowing how to moderate a child’s temperature can make or break an out-ing, Shlim and Mayer agreed.

Shlim stresses how important it is to dress kids warmly and to check on them frequently. Their surface-area-to-body-weight ratio is many times greater than that of adults, so they lose heat a lot faster. Also, if they’re in a backpack, children are not exerting energy and producing their own heat.

If kids do get too cold, put them against you to give them a source of heat, he said.

Also, depending on the style of back-pack, pressure on the children’s thighs can sometimes cut off circulation.

When she’s skiing with her children in the backcountry, Mayer goes slow, avoids anything resembling avalanche terrain, checks her sons’ body tempera-tures regularly, puts helmets on her children once they’re 1 year old, and uses backpacks that have a high back or a roll cage.

And, as with all mountain outings, she dresses her boys in layers and steers clear of cotton, which doesn’t wick away moisture.

With safety considerations checked off, parents’ attitudes make a big differ-ence, Mayer said.

“If parents are upbeat and happy,” Mayer said, “it definitely rubs off on the kids.”

Mayer tries to engage her older son in conversations about animals, trees and plants while skinning up a moun-tain, and she makes fun “whee” noises as they ski down.

In general, the more comfortable and skillful the parents are at backcountry camping, the easier it is to add a child, Shlim said.

“If you’re just taking up camping for the first time because you have a kid, that’s going to be a little bit more to think about,” he said. “You might want to do some car camping first.”

Even though it’s a lot of work, Mayer said the rewards of taking chil-dren into the backcountry are well worth the effort.

“I’m a better mom when I’m out-side with them, and they’re just hap-pier in general.”

BABY SAFEContinued from 4 Babes in the woods

Top five considerations for taking infants and toddlers into the backcountry:

• Drowning is one of the most common causes of death in the backcountry. Stay vigilant and engaged with your children near water.

• Protect your children from the sun using sunscreen, sun hats and other coverings.

• Bug bites can irritate kids’ skin more than adults’. Sawyer Family Controlled Release Insect Repellent, which consists of 20 percent DEET, is a good product for kids.

• Dress children warmly and check them frequently. Their surface-area-to-body-weight ratio is many times greater than that of adults, so they lose heat faster. Dress in layers and avoid cotton.

• Tailor outings to your kids. Consider the length of an outing, the weather and the altitude as you plan a trip.

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Though there’s some evidence a drink a day can be a benefitto heart health.

By Cory Hatch

For many athletes, Jackson Hole is as synonymous with partying and bars as it is with steep pow-

der runs and world-class mountain climbing.

But while a few beers may be the ultimate reward for an exhaust-ing day in the backcountry, experts say alcohol and exercise don’t mix when it comes to improving athletic performance.

The long-term effects of alcohol abuse on the brain, the cardiovas-cular system and the liver are well known. But even a couple of drinks a day can take a toll on everyone from the weekend warrior to the elite mar-athon runner.

Aside from the obvious next-day hangover, alcohol dehydrates the body, inhibits muscle recovery and puts on pounds, said Eric Orton, a Jackson-based endurance coach.

“I think it’s more detrimental than people think,” Orton said. “Those everyday beers, they’re just not good. I’ve noticed, specifically here in Jackson, since everybody is so active, they discount the effects of alcohol. If

you add it up throughout the week, it’s a lot.”

Jackson Hole’s high elevation means athletes can become dehy-drated more easily, even without alco-hol, said Nancy Clark, a registered dietitian with the American College of Sports Medicine who specializes in nutrition and exercise in the Boston area. “For athletes, alcohol has a dehydrating effect,” Clark said. “First reach for water and then reach for a beer.”

Clark said athletes who choose to drink should consider diluted options, such as wine spritzers and beer mixed with lemonade.

The dehydration from alcohol con-sumption also can lead to a loss of electrolytes “which is a big problem with longer endurance-type athletes,” Orton said.

Electrolytes, in particular sodium and potassium, are elements that help regulate practically every body function. When those elements are lost through sweat, the body can begin to shut down.

Studies show that calories from alcohol do little to help muscles recov-er after strenuous exercise. A review of several studies by researchers at Liverpool John Moores University found that “alcohol consumption decreases the use of glucose and amino acids by skeletal muscles, [and] adversely affects energy supply and

bradly j. boner / news&guide

If the full benefit of exercise is what you want, drinking alcohol is almost certainly not going to help you. Studies confirm that the benefits of alcohol, and there are a few, are much less than the hindrence to good health.

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impairs the metabolic process during exercise.”

“It’s not a good way to refuel your muscles,” Clark said. “Calories from alcohol don’t fuel your muscles the same way carbohydrates do.

“You need to eat some carbs,” Clark said. “Munch on pretzels or a bagel. If you have beer and buffalo wings, you wouldn’t be refueling your muscles.”

Orton agreed that drinking booze isn’t the best way to recuperate from a big day in the mountains. “Alcohol has a lot of sugar that is processed in a bad way within the body,” he said.

Also, alcohol can interfere with sleep.

“Sleep is where you recover,” Orton said. “Your performance is going to be affected.”

Additionally, drinking booze makes you fat, Orton said.

Typical beers, hard alcohols and wines range from roughly 90 calories to 160 calories per serving. Mixed drinks such as margaritas and pina coladas can range from 120 to 460 calories in a serving. Two beers a day over a week’s time provides roughly an entire day’s worth of additional

calories, according to the National Institutes of Health.

“If you do want that added per-formance, especially in endurance sports, being lighter is better,” he said. “It helps with hydration, overall cardiovascular performance and over-all general health. The alcohol calo-ries are much more likely to turn into body fat.”

People don’t tend to think about the calories in three glasses of wine or the three bottles of beer, Orton said.

“We don’t feel bad, but we’re get-ting a quarter of our calories almost solely from sugar,” he said. “Athletes just don’t honor how detrimental it is from a body composition stand-point. If you’re putting 500 calories of sugar in your body every day, that’s huge.”

But there is some good news for athletes who don’t overimbibe, Clark said. “There’s lots of research that shows a glass of wine or another drink in moderation enhances heart health,” she said.

Further, exercising can reduce the harmful effects of drinking.

“Exercising reduces the harm-ful effects of anything,” Clark said. “Generally, it’s excess calories that create problems.”

ALCOHOLContinued from 6

Calories from drinksDrink ServingSize Calories (ounces)Beer 12 149Lightbeer 12 110Whiskey 1.5 98Tequila 1.5 98Redwine 5 96Whitewine 5 90Martini 2.25 124Margarita 4 168Pinacolada 9 490

Source: National Institutes of Health

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To set kids on right path, make nutritious food fun, and eat right yourself.

By Teresa Griswold

“Yummy,” “more” and “mmm, mmm, good” are the words parents love to hear their chil-

dren say when they’re chomping on a piece of broccoli or a carrot, but too often it’s the sugary cereals and sticky candies that illicit these responses.

“Sugar is a major contributing fac-tor to inflammation, and it is totally

addictive,” said Jessica Vandenbroeke of Jackson-based Healthy Being Nutritional and Wellness Coaching.

Vandenbroeke said it is important for kids to eat more green vegetables and healthy fats and less sugar, and to start these healthy habits early.

Making food fun and interesting is the key.

“It comes down to education, inspi-ration and fun,” Vandenbroeke said.

The more foods are forbidden, the more allure they are likely to have, said Mary Ryan of Beyond Broccoli Nutrition Counseling, which she

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New York Times article brings conversation about yoga safetyinto the mainstream.

By Katy Niner

In January, an article written by New York Times science writer William Broad, “How Yoga Can Wreck Your

Body,” galvanized many yoga practitio-ners, including circles in Jackson.

Broad chronicled cases of extreme injuries in the mushrooming world of yoga. According to the article, the number of Americans doing yoga has skyrocketed in recent years, from 4 million in 2001 to, by some estimates, as many as 20 million in 2011. With many more bodies on mats, many more issues have arisen, he posited.

The article reverberated through online forums, on Facebook, Yoga Journal and The Huffington Post. The volley of responses highlighted differ-ent aspects of the conversation.

In Jackson, Broad’s article became part of an ongoing dialogue for some yoga professionals; however, its focus on mainstream yoga did not resonate with everyone.

Here, as elsewhere, there are many more opportunities to practice yoga, whether in designated studios or

gyms.At Inversion Yoga, the article

underscored the need for a risk man-agement plan in accordance with the Yoga Alliance, the organization work-ing to standardize the yoga indus-try. All Inversion teachers recently completed training or recertification in CPR and first aid, according to Cameron Barker, who teaches hot yoga at the 2-year-old studio and through her private practice, Jackson Hole Yoga Therapy.

Barker emphasized that yoga is more than physical exercise, or asana — a tenant with particular resonance in Jackson. Athletes are used to push-ing themselves, so Barker often pulls them aside and helps them approach yoga as a restorative complement to their training. Meditation and breath work helps bring people’s awareness inside their bodies, she said.

“If you are practicing all of the limbs of yoga, then you are less likely to injure yourself,” she said.

Repetitive yoga injuries, a topic Broad raised, occur when people prac-tice postures incorrectly, over and over again, Barker said.

“Part of the practice of yoga is being aware of your samskara — your hab-its — and breaking that up through moderation and balancing,” she said. She recommends asking yourself, “Am I doing a hard-core vinyasa prac-

tice every single day? Am I taking days for restoration?”

“In an aerobics class or a spin class, the goal is to push,” Barker said. In contrast, “the process is the goal when you are in a yoga class.”

Neesha Zollinger of Akasha Yoga teaches Anusara yoga, a system that stresses alignment — a balancing of muscle groups, a harmony of action. While Broad’s article did not concern her community of practitioners ≠– they are so knowledgeable about their bodies, she said – she hopes it will empower those who were alarmed by it. “Your body has conditions. You can’t just start bending yourself and expect to heal yourself. Hopefully, it inspires people to educate themselves on how to healthfully collaborate with the body and learn the optimal ways to move, and not scare them away.”

When working with new students, Zollinger differentiates between dis-comfort and pain.

“Discomfort will come up, but pain means that something is not happen-ing properly,” she said. “At no time should you be in pain. If you are, please make it known so the teacher can help you.”

In Jackson, Zollinger sees physical patterns. “Because of the activities that a lot of Jacksonites tend to do, there is muscle imbalance,” Zollinger said. Even strengthening and stretch-

ing of muscle groups helps restore harmony, and can move bones into healthy alignment, she said.

“I see people in pain that they don’t have to be in just because they are so athletic,” she said, particularly joint and lower back pain. “The ones that come to yoga, you don’t see as much imbalance.”

Yoga is therapeutic, she said. While teaching recently in Italy, Zollinger walked her class through a funda-mental piece of the Anusara prac-tice. The instruction clicked with one woman who had always experienced dull knee pain during hip openers. The subtle adjustment made the pain disappear.

“I see people light up inside because they are free from pain,” Zollinger said, “and that’s a beautiful thing.”

Yoga: a practice of balance

A handful of tips1. Adopt a beginner’s mind. 2. Learn to listen to your body. 3. Do your own pose, not your neighbor’s.4. Look for your intelligent edge (the challenge

within your comfort zone).5. Pick the right teacher and approach.

Adapted from ‘Practicing Safe Yoga – 5 Tips to Avoid Injuries’ by Eva Norlyk Smith, Ph.D., published Jan. 11 on The

Huffington Post

TRAVIS GARNER / NEWS&GUIDE FILE PhoTo

A yogin strikes a pose — or asana — atop High School Butte.

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A measured approachto fitness pays off.

By Teresa Griswold

Come spring, most sports and adventure magazines promote some type of training plan.

“How to Cross Train Using TRX,” “17-Day Abs” and “10 Ways to Run Better” are a few of the headlines splashed across the most recent issues.

With so many options to sift through, it can be difficult for some-one to figure out even how to begin a training schedule.

Taking the first steps can raise questions about whether to sign up with an expert trainer or simply look to online programs. Picking the right partner to train with can be just as vexing.

Rob Macal, a personal trainer at One to One Wellness, a fitness center in Jackson, explained that making a commitment is the place to start.

“People are only as successful as their commitment,” he said. “They need to be honest about where they are at and what goal they want to reach, and they need to look at the big picture: habits of lifestyle, eating, sleeping, fitness and overall level of wellness.”

Training for a very specific goal, such as running a marathon, is differ-ent from wanting to lose 10 pounds. However, there are some things that are common to meeting any type of goal, Macal said.

When putting together a train-ing schedule, you should identify strengths and weaknesses. Macal said athletes should develop a sched-ule that addresses areas where they might be lacking as well as where they excel.

Most training plans should include some combination of three basic com-ponents: body-weight exercises, such as lunges, planks and squats; enjoy-able cardio activities, such as hiking Snow King; and rest.

Commitment, consistency, track-

ing results and evaluating what is effective in maintaining motivation are essential.

“An individual has to know where they are going and be willing to chal-lenge themselves and meet those challenges,” Macal said. “A person needs to maintain their motivation and commitment, and seeing results is an important part.”

Maintaining a game plan that is sensitive to who you are and where you want to go requires patience, Macal said.

Kristen Ulmer, a former extreme skier who founded the Utah-based Ski to Live clinics, said that in Eastern cultures, you are rewarded for patience, while in the West, you are rewarded for focus.

“At a certain point, the mind can be the weakest factor,” she said. “We need to transcend the mind.”

There is a mental aspect of train-ing, and it is the most elusive part of a routine, Ulmer said.

“We start to think the mind can solve any problem, including that it can help us become the athletes we want to be,” she said.

Instead, Ulmer looks at what emo-tions her clients are repressing. She said fear sometimes can motivate ath-letes to work harder, pushing some-one to get back on a balance beam for a third time after falling off.

“Emotions are like our fuel,” she said. “If we don’t have emotions, we’re

Put balance in your training

BRADLY J. BONER / NEWS&GUIDE FILE phOtO

A training schedule should address your strengths and weakeness and include rest periods.

Mix it uphere are some basic training guidelines

that can be adjusted to fit a wide range of athletes, from couch potatoes just starting out to elite performance athletes. trainers and fitness instructors caution that athletes should be aware of the fine line between an intense workout and injuring themselves.

• Include two to three days of strength training and core work. Body-weight exercises like planks, lunges, squats, pull-ups and push- ups in a circuit work well.

• Supplement strength exercises with cardio training. Activities like bicycling, hiking — especially hill climbs on teton pass or up Snow King — running, Nordic skiing and backcountry skiing are all good examples.

• Rest in between workouts, which includes getting plenty of sleep and eating well. Some athletes need to take a full day off, while others can simply spend time doing less intense activities such as yoga or stretching.

Source: Rob Macal, One to One Wellness

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started in Jackson and now operates in Seattle.

Ryan, a registered dietitian, recom-mends using language to help remove the allure of some forbidden foods. Rather than labeling foods “healthy” or “junk,” she suggests referring to more healthful items as “energy foods” or “happy foods” and the less nutri-tionally supportive ones as “once-in-a-while foods.”

Leading by example is also important.

“If your kids observe you making your health a priority, eating healthy, and being happy, full of life and full of energy, they will respond much more positively than if you are pigging out on pizza and cookies and telling them they shouldn’t,” Vandenbroeke said.

Ryan also said the best way to encourage children to eat a variety of foods is to consistently model good eating habits, though other strate-gies can help.

“Combine foods the kids already love with new foods,” Ryan said.

Adding carrots or cooked beets into smoothies, for example, is an easy way to sneak a healthy food into a meal or snack, she said.

Giving meals fun names like “Shrek Mac and Cheese” (recipe below) can make them more appeal-ing, too, Ryan said.

Getting boys and girls involved with the food process is a good strategy.

“When kids grow food and help pre-

pare it, they start to connect with that energy source in a very holistic way,” Vandenbroeke said.

Some vegetables taste better to chil-dren when cooked, others when raw, so experiment with both, Ryan suggeted.

“Kids love to dip veggies. too, espe-cially if they are cut kid-size or in fun shapes,” Ryan said.

Vandenbroeke said children are capable of making good food choices.

“Kids still have body wisdom that many adults no longer have,” she said. “If you give them half a chance, they will probably understand and respond very well,” she said.

good dietsContinued from 8

Making this green version of macaroni and cheese with Shrek’s stamp of approval might help convince a picky eater to try something new, said Mary Ryan of Beyond Broccoli Nutrition Counseling.

IngredientsAnnie’s Whole Wheat Shells & Cheddar2-3 cups raw kale, washed and chopped

PreparationCook macaroni and cheese according to

package directions.While noodles are boiling steam the kale

until very softPuree the kale and add to the noodles

along with the cheese, milk and butter.

– Courtesy Mary Ryan of Beyond Broccoli Nutrition Counseling

try the 80-20 rulefor nutritious eating

While there is no silver bullet for healthful eating, registered dietician Mary Ryan recommends parents follow a couple of simple guidelines.

“There is no perfect diet for kids or adults,” she said. “I like to think of the 80-20 rule: Aim to eat a variety of nutritious foods 80 percent of the time, and be OK with the other 20 percent being less than ideal nutritionally.”

Ryan said parents should think about “eating a rainbow of plant food” each day to get a variety of nutrients.

Parents should be mindful of what they’re buying for their family, especially foods with lots of chemicals, such as pesticides, herbicides, preservatives and additives, among others.

like an empty gas tank. Look at what you are repressing. That’s what is preventing performance. Whatever you repress becomes your repressor.”

She advises clients to make friends with their emotions — whether it is fear, anger or sadness — and use it as fuel.

“If you want to be free from fear, make friends with it, and it will let go of you,” Ulmer said.

Resting also is a key component of training, Macal said.

“Athletes have an established goal, and instead of building slow-ly and getting results, they go too

quickly and lose motivation and are challenged by their inabilities,” he said. “They are looking for results quicker than what their body is able to adapt to.”

Resting is important from a physi-cal standpoint but also in terms of your passion, Ulmer said.

“If you force yourself, it can lead to burnout long-term,” she said. “Let your passion relax, so it is always recharged.”

Equally important is developing spiritual intelligence.

“In sports, we are rewarded for pushing through the pain and fear,” Ulmer said. “That is so last year. Now it is important to honor the ‘yeses and nos’ of the body.”

tRAiNiNgContinued from 10

shrek’s Favorite: green Mac and Cheese

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Sitting for hours in a car or plane, eating a rich restaurant diet are hard on travelers’ bodies.

By Emma Breysse

Going on vacation can be a little like heading into the Twilight Zone for your body.

You leave behind normal routines, and while it can be a lot of fun it also puts unusual physical demands on your system.

“A lot of the common pitfalls with traveling are a function of being busy, on the go, and not realizing that something you’re doing is unhealthy,” said Jackie Fields, a health consul-tant who works in eastern Idaho and western Wyoming. “Addressing that is as much a matter of just keeping your health in mind as doing exten-sive planning.”

Experts say simple practices such as periodically stretching your limbs and eating well can help a person stay healthy when travelling.

The physical demands of travel can start with something as basic as getting to your destination, said Francine Barlett, a physical therapist with Jackson-based Excel Physical Therapy.

Long periods of sitting can put uncomfortable and potentially dan-gerous pressure on muscles and blood vessels, she said.

Since sitting is par for the course on road trips and plane flights, driv-ers and flyers should be prepared for strain on their legs and back,

Bartlett said. In fact, you can put a lot of stress on your lower body by not moving a muscle.

“Sitting for long periods of time causes the muscles in the front of the hip and the back of the knees to stay contracted,” she said. “It also con-stricts the vessels in your legs, like arteries and veins.”

Those who regularly sit all day at work are at risk for long-term muscle and skeletal disorders, according to the Centers for Disease Control and Prevention and the Occupational Safety and Health Administration.

The consequences for a weeklong road trip are likely to be less severe, but the same things happen to your muscles and blood vessels when driv-ing between Yellowstone National Park and the Grand Canyon as when you sit at your computer.

That’s what causes the stiffness and numbness in the lower body when you arrive at your destination, Bartlett said.

Sitting can also put pressure on your lower back, particularly since most car and plane seats aren’t built to provide extra support to the spine, Bartlett said.

Luckily, it doesn’t take much to alleviate that stress, though Bartlett’s advice won’t please those eager to get through the miles by driving all day.

“I would recommend that, every four to six hours, people take a break,” she said. “Just get out and let themselves circulate, especially peo-ple with a history of physical prob-lems like a back injury or cardiovas-cular issues.”

Healthy people can probably go

stock Photo

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New criteria for mental disorders might affect insurance coverage.

By Kevin Huelsmann

A set of proposed changes to a man-ual used by mental health practi-tioners across the globe could have

far-reaching ramifications for patients seeking treatment for depression.

These changes might mean the dif-ference between getting your insur-ance company to pay for treatment and medication or having to pay out of your own pocket.

One of the proposed changes would allow mental health practitioners to diagnose depression in patients who might be grieving after a traumatic event. Others would create two new disorders: one related to anxiety and depression and another that pertains to menstruating women.

“Providers and clinicians might have new opportunities to provide treatment where there might have been restric-tions before,” said Shawn Powell, president of the Wyoming Psychiatric Association and dean of the School of Social and Behavioral Sciences at Casper College.

Others have said they are con-cerned that some of new disorders and definitions that might be added to the manual could lead to unnecessary diagnoses.

“The risk is that we’re overpathol-ogizing normal variations in human experience,” said Walter Scott, a psy-chology professor at the University of Wyoming.

Scott said it will be up to medical providers to strike a balance between offering more chances for patients to

get treatment and turning normal human emotions into new disorders.

If adopted, the changes will be published in the Diagnostic and Statistical Manual of Mental Disorders. Published by the American Psychiatric Association, the manual contains the criteria used by practitio-ners in their diagnoses. The manual has been updated periodically since it was first published in 1952 to keep up with new technology and research.

“I have three copies of the DSM,” Scott said. “Each one is thicker than the last. Each new DSM reflects, to some degree, more conditions. They also keep broadening the definition of a mental disorder. We have more dis-orders than we had in the ’70s.”

The proposed changes that are being reviewed will be part of the fifth edition of the manual. A task force has been assigned to oversee the update, though American Psychiatric Association trustees ultimately will approve the document.

Insurance companies use the man-ual as a baseline for deciding what kinds of treatment they will cover.

“If it’s not in the DSM, it’s hard to get insurance companies to pay for it,” Scott said.

Allowing mental health practitio-ners to give a diagnosis of depression to people who are grieving from a trau-matic event makes sense, Powell said.

Some mental health practitioners have said depression can be caused just as easily by a traumatic experi-ence, such as the death of a loved one, as by other factors. As such, they said the exclusion might keep some people from getting the treatment they need.

“If someone is in a state of grief, a child dies or their spouse died, whatev-

stock Photo

Grief after a traumatic loss could be treated as depression under a proposed change to the criteria used by doctors.

Depression gets another look

See DEPRESSION on 21

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Put something between your tender partsand potential harm.

By Johanna Love

What part of your body are you using to read this article?

Well, besides your eyes. Your brain? Doesn’t it make sense to protect your brain with a helmet if you’re going to participate in a sport in which it might contact pavement or a big rock?

Helmet use has been estimated to reduce the risk of head injury by 85 percent for bi-cyclists, accord-ing to the Insur-ance Institute for Highway Safety.

F i t zgera ld ’s Bicycles owner Scott Fitzgerald recommends al-ways wearing a helmet while cycling, wheth-er racing down Teton Pass at 50 mph, jumping a log on the down-hill Fuzzy Bunny trail or rolling to the grocery store along a pathway.

“A lot of us now have taken trips to Idaho Falls to watch friends re-cover” from traumatic brain injuries, Fitzgerald said. “It’s a good idea to al-ways wear your helmet.”

Helmets are important for climb-ers as well, says Wesley Bunch, an Exum Mountain Guide and former

salesman at Teton Mountaineering. He’s seen more people wearing them in recent years.

“The most logical thing to protect in the environment that you’re in is a head,” Bunch said. “As much as pro-tecting you if you fall, it’s most likely protecting your head from rockfall or falling objects from above.”

Exum guides and clients wear a hard-shell helmet with a strap-type suspension system inside that cradles the head, Bunch said. That style of helmet, like the Petzl Ecrin Rock, is popular with traditional climbers and mountaineers.

Sport climbers tend to favor the lighter foam bicycle-style helmets,

like the Petzl Me-teor 3, which are only designed to take a single hard impact, Bunch said. There’s also a hybrid sort of helmet that combines a hard outer shell and a foam inner lining.

“The most im-portant thing is to get one that fits your head

and doesn’t block your vision,” Bunch said. “Some of them are quite colorful and cool-looking.”

As far as impact protection for the rest of your body, recommendations depend on what type of sport you’re doing and how experienced you are, Fitzgerald said.

Gloves are useful to prevent palm

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In the wilderness, knowledge and preparation are more useful than bandages, booksand tourniquets.

By Angus M. Thuermer Jr.

Wilderness emergency physician Will Smith puts a lot more faith in planning and com-mon sense than he does in high-priced

first-aid kits.Smith has seen his share of backcountry

wrecks as a doctor in the emergency department at St. John’s Medical Center and his work with four emergency response groups. He’s worked mountain rescues, dangling below a helicopter while transporting patients.

And he’s hesitant to hand out a list of what should go into a first aid kit. Before talking about Ace ban-dages, tweezers, iodine, tape and gauze, he offers a three-point backcountry preparedness plan.

“The first aid kit you carry on your back isn’t go-ing to do a whole lot if these aren’t in place,” he said of his recommendations. Taking care of oneself comes down to common sense.

Tell someone where you are going and when you will be back, he said. That’s “the biggest thing you can do to facilitate a rescue.”

Don’t venture out alone.“People have different [levels of] acceptable risk,”

Smith said, but when things go wrong, there’s noth-ing like a partner to help out.

Third on his advice list is to be prepared for weather, have a source of clean water, food, a map and compass.

“These are all much more important” than ban-

dages, Smith said. So, too, is information.“A basic first-aid class — knowledge — is

probably more important than anything in the kit,” he said.

Emergency responders and doctors talk about a “duct tape and safety pins” strategy. Their point, Smith said, is that knowledge goes further than sterilized or pre-packaged items.

For those interested in learning, Smith recom-mends starting with a cardiopulmonary resuscita-tion course. Following that, there are basic and ad-vance first-aid courses, wilderness first-aid classes and higher levels of instruction. Such classes are offered by hospitals, the National Outdoor Leader-ship School, the Red Cross and others.

In the vast majority of backcountry incidents, a patient is going to live or die in the foreseeable fu-ture regardless of what a responder does. Rare are the cases where intervention makes a significant difference, Smith said.

Nevertheless, first-aid kits are a normal part of the backcountry pack, especially on journeys last-ing more than a day. What you choose to take along should depend on the length of time planned in the field and, of course, where that field is.

For a day trip, you might assemble from the drug store a collection of items to dress minor wounds.

Bandaging and splinting material, gauze and Band- Aids would be among them.

A malleable Sam splint — a lightweight metal mesh coated with padding — is valuable, Smith said. So, too, is duct tape, which can be used to make a variety of splints and also to relieve blister-ing. Most of the items Smith mentions can be found in a drug store.

“Pills are not at the top of the list,” Smith said. If you don’t have a water filter, water purification tablets are a good emergency tool, however.

For trips lasting four nights or more, hygiene be-comes increasingly important. Hand sanitizers are critical; professional guides provide them at toilet stations and kitchens.

“Prevention is the key to so many of these things,” Smith said.

The care of wounds becomes more important during an extended stay in the wilderness. Smith recommends an irrigator — a syringe that can jet water into a wound to clean it — as part of a multi-day first-aid kit.

A CamelBak does not provide enough pressure to flush debris from a wound. Don’t worry about filling an irrigator with iodine — drinking water will do.

Despite your mothers’s best intentions, today

BRADLY J. BONER / NEWS&GUIDE FILE

Diana Sweet applies pressure to a simulated head wound on Brian Hines, who was acting as a patient during an injury scenario as part of the wilderness first aid class at the Center for the Arts. Dr. Will Smith, a member of Teton County Search and Rescue, said a wilderness first aid class is invaluable.

First aid : It’s not

about the kit

See FIRST AID on 17

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iodine and hydrogen peroxide are considered largely irrelevant in sani-tizing a wound, Smith said. In fact, peroxide can acutally aid an infection. But an anti-diarrheal medication like Imodium can help keep a sick person hydrated.

To prescribe medications, however, requires that you know more about first aid. In some instances, diarrhea is the body’s way of ridding itself of toxins. Inhibiting that process can be detrimental.

To become more useful in caring for an injured person — beyond splint-ing, bandaging, treating diarrhea — one needs to be schooled, Smith said.

Toting an advanced first aid tome or mountaineering medicine book is not always useful. Too often a person seeking to help a partner will be too involved to be able to do research.

“Most people [are not good at] read-ing a book under pressure,” Smith said. “It’s probably not your best reci-pe for optimal patient care.”

You can usually forget about tour-niquets. Most bleeding can be stopped with direct pressure.

The place of tourniquets is in wars and disasters. If you are in a similar situation, follow the military tactic of taking care of yourself first.

For extended expeditions, much depends on the nature of the trip and the availability of rescue crews. If an excursion involves journeying to a

place where there is no chance for a cellphone call or use of an emergency beacon, a lightweight, break-down lit-ter might be advisable.

“In most situations, common sense prevails,” he said. “The kits and the lists, those are good, but I think knowl-edge is so much more important.”

first aidContinued from 16 Educate yourself

Find when and where you can take a first aid or CPR class through the following organizations.

Jackson Hole Outdoor Leadership Institute

Central Wyoming College, Jackson program

Wilderness First ResponderMay 11-19, $625SOLO’s Wilderness First Responder

course is the recognized industry standard for those who work as back-country trip leaders, camp counselors, mountain guides, river guides and ski patrollers.

Wilderness First Aid/Wilderness First Responder recertificationJune 16-17; $185To enroll, call Central Wyoming College

Jackson at 733-7425.

American Red CrossLog on to RedCross.org and click on “sign

up” for a class.

injuries for any type of cycling, while downhill mountain bikers might consider body armor for their shins, elbows and thighs, and even a Leatt neck collar to prevent verte-brae injury. The latest body armor is lighter, more flexible and more com-fortable than ever.

“You don’t have to have big, clunky armor,” Fitzgerald said.

Several companies are using new energy-absorbing gels that stiffen on impact.

Wearing more padding than you think you’ll need can provide a psy-chological boost to mountain bikers, Fitzgerald said.

“When I wear my padding, I have a much more fun ride,” Fitzgerald said. “Even if I don’t use it, I feel like I have a better ride because of it.”

Protective gear for less aggressive sports is a matter of choice.

Wildlife managers recommend that hikers carry pepper spray in case they meet a bear. Training To Be Balanced owner Augie Hernan-dez recommends the use of hik-ing poles for long descents to take pressure off your knee joints. The Wyoming Department of Health says bug repellent is useful for pre-venting mosquito bites that could

cause West Nile virus.What almost everyone seems to

agree on is the importance of wearing sunscreen. Dr. Jonathan Baker of Teton Dermatology said there’s no better way to mitigate the effects of UV radiation, “which is well known to induce skin damage that leads to skin cancer.”

The high altitude of our val-ley magnifies skin cancer risks, Baker said.

“At altitude, the effects of the sun are much stronger,” Baker said. “Combine that with the fact that we’re all outside doing fun stuff, and I recommend that everybody, every single morning, put on a fa-cial moisturizer with at least SPF 15. Then, when you’re outside doing stuff, apply a broad-spectrum SPF 30 sunscreen, and reapply every couple of hours.”

Those with sensitive skin may want to try sunscreens marketed for children, he said, with physical blockers like zinc oxide.

“The most important thing is they find one that feels good on their skin,” Baker said.

Oh, and about those eyeballs you used to read this article? The Amer-ican Optometric Association sug-gests you wear sunglasses to pro-tect yourself from cataracts, cancer and snow blindness.

protEctContinued from 15

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There are many reasonsto buy organic, anda few reasons not to.

By Brielle Schaeffer

Pesticides. Insecticides. Hormones. Anti-biotics. All of these can be found in many conventionally-produced foods and are

harmful to your health.“There are just so many chemicals put into our

food these days that it’s killing us,” said Jennifer Hitch, an health practitioner at Teton Healing Arts. “Everything is genetically modified. It’s not the way

that it’s supposed to be.”While research is still unclear if organic food is

more nutritious than conventional food, organic fruits and vegetables do contain fewer chemical residues.

Other studies have found organic produce has more antioxidants and other components that are lacking in American diets, according to the Organic Center, a nonprofit group in Boulder, Colo.

When deciding whether to go organic, price, place, time of year and how the food is consumed can all come into play.

People should eat organic food when they can to avoid putting those chemicals into their bodies, Hitch said. She practices ayurvedic health, which is a holistic approach to medicine. When Hitch treats

her patients, she often gives them nutritional guid-ance and advice, she said.

“Food is medicine,” Hitch said. Organic foods or other agricultural goods are

produced without synthetic fertilizers, sewage sludge, irradiation or genetic engineering, accord-ing to the USDA.

Other foods may be labeled “natural,” “free range” or “hormone free,” but that does not mean they are organic.

The USDA certification also means the food has been produced using approved methods that inte-grate cultural, biological and mechanical practices that foster recycling, promote ecological balance and conserve biodiversity, the USDA website says.

“Anybody can say that they’re natural,” Hitch said. “It costs quite a lump sum of money to get the label ‘certified organic.’”

That’s why some producers and small businesses choose to forgo the process, she said.

Fruits like apples and grapes — generally, those that people eat the skins of — are better to buy organic, Hitch said.

Conventionally produced bananas and oranges are safer to eat, she said.

“It’s always best to buy those organic as well, but those aren’t saturated like the others are in fertil-izers and pesticides,” Hitch said.

In the Jackson Whole Grocer produce sec-tion, there are lists of the “dirty dozen” and the “clean 15” from the Environmental Working Group, nonprofit organization that specializes in research and advocacy of public health and the environment.

The dirty dozen are the “items that are

stock Photo

It’s never a bad idea to seek out and purchase organic foods that are grown without pesticides, antibiotics and other chemicals, but some conventionally grown foods are “clean” and perfectly fine to eat.

Eating from the natural pantry

Dirty Dozen: Buy these organic1. Apples2. celery3. strawberries4. Peaches5. spinach6. Nectarines (imported)7. Grapes (imported)8. sweet bell peppers9. Potatoes10. Blueberries (domestic)11. Lettuce12. kale, collard greens

Clean 15: Lowest in pesticides1. onions2. sweet corn3. Pineapples4. Avocado5. Asparagus6. sweet peas7. Mangoes8. Eggplant9. cantaloupe (domestic)10. kiwi11. cabbage12. Watermelon13. sweet potatoes14. Grapefruit15. Mushrooms

Source: Environmental Working GroupSee NATURAL on 19

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longer, but in general the onset of cramping, tightness, tingling or numbness is a good indication that it’s time to give your body a break, Bartlett said.

Specific exercises are best left to an individual and a fitness professional or doctor, but just walking and stand-ing can ease a lot of the woes of cross-country driving, she said.

Using some kind of lumbar support once you’re back in the car helps, too.

Stops can have their health pit-falls, however. In particular, stops to grab a meal can be a minefield of empty calories you won’t work off in the car. Once you arrive at your destination, chances are you’ll eat at restaurants, which often means a sudden spike in fatty foods and larg-er portions than your body is accus-tomed to.

The federal Department of Agriculture suggests a few general guidelines for minimizing the harm of eating at fast food places and sit-down restaurants.

Generally speaking, words like “veggie,” “grilled” and “whole wheat” indicate choices that will minimize excess calories and help avoid too much food sitting like a rock in your stomach.

Choosing chicken or seafood over beef, grilled over fried and vegeta-bles over meat and potatoes when-ever possible won’t necessarily make your meal healthy, but it will allow you to skirt the worst evils of restau-rant dining.

A restaurant menu often includes hidden sources of fat in otherwise healthy options. Dressings, sauces, extra meat and oversized portions (such as supersize portions at fast food places) can neutralize the ben-efits of even a salad.

As with the perils of sitting, being ready for the ups and downs of a vaca-tion diet is probably the most impor-tant thing you can do, Jackson nutri-tionist Jessica Vandenbroeke said.

“Lack of preparation is usually what gets us into trouble with nutri-tion while we travel,” Vandenbroeke said. “If you haven’t prepared and you get hungry, you’re a lot more likely to sabotage yourself with a poor choice for convenience’s sake.”

Bringing healthy snacks along for the ride is a way to avoid reaching for a gas station candy bar or drive-through french fries when you’re in a hurry, Vandenbroeke said.

Keeping your diet balanced is also a good way to help balance out anoth-er common travel demand on your system: irregular sleeping patterns.

Eating “fresh, whole foods,” plus drinking plenty of water puts your body a little ahead of the game when it comes to grappling with the effects of changing sleep patterns, Vandenbroeke said.

However, Vandenbroeke also stresses that travelers should not forget that they are on vacation to have a good time.

“It’s good not to get too rigid with food, especially on vacation,” she said. “Remember to be flexible and find relaxation and fun in the process so you can enjoy the experience.”

TRAVELContinued from 12

heavily treated in pesticides,” said Bob Millsap, general manager of the Jackson Whole Grocer. “It’s recommended to buy those 12 items organically.”

The “clean 15” are treated with the least amount of pesticides, he said.

“We have a lot of shoppers that fol-low that,” Millsap said.

Some of the produce on the list specifies if they should be bought domestically or imported because of the amount of pesticides used.

“The nectarines that you buy in the stores in the summertime typi-cally come out of California and aren’t treated with as much pesticides,” Millsap said.

It’s just the opposite for blueber-ries, where “there are more pesti-cides in U.S. than in South America,” he said.

The clean 15 and dirty dozen are just guidelines, though.

“You’re still always better off eat-ing produce even if it’s not organic because the benefits of the anti-oxidants far outweigh the risks of any of the pesticides,” said Therese Metherell, a registered dietician with

Peak Nutrition. For products like milk, meat and

eggs, it can be healthier to buy organ-ic, she said.

“I would be more concerned about those being organic because they tend to carry more concentrated forms of pesticides as well as some hormones that we’re concerned about, especially for children, but for adults as well,” Metherell said.

While it may seem to be more expensive to buy organic products, the price difference between conven-tionally produced and organically pro-duced food has shrunk, Millsap said.

“At times, it’s cheaper to buy organ-ic,” he said.

Organic canned beans, for exam-ple, cost about the same or are cheaper than conventional brands, Millsap said.

Hitch recommends buying food that’s produced locally when possible. Eating what is in season for fruits and vegetable is another good tip.

“I know that’s hard, because we have such a long winter season,” Hitch said. “Bottom line is, if you can’t read the ingredient list, then don’t buy it, don’t eat it. If you see nothing but chemicals in the ingredients, I wouldn’t even touch it.”

NATURALContinued from 18

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National Highway Traffic Safety Administration Certified Car Seat Technicians will be at the West Parking Lot under Snow King by the ball field for the Check-up Event. A Spanish translator will be available at the event.

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Research shows extra sleep improves athletic performance, evenfor weekend warriors.

By Tram Whitehurst

Running for miles on end, lift-ing heavy weights and eating healthy food have long been

recognized as keys to peak athletic performance.

But more and more experts are starting to realize sleep is an equal-ly important part of that equation, whether for elite athletes or recre-ational enthusiasts.

While it might seem counterintua-tive that doing nothing for hours on end can actually make you stronger and faster, a growing body of research shows that the body at rest experienc-es significant physiological changes that help with recovery and growth.

A study published in the July 2011 issue of the journal Sleep, for exam-ple, found that college basketball players who took daytime naps and tried to doze for 10 hours every night were more alert, sprinted faster and actually shot 9 percent better.

“The traditional focus of both off-season and in-season training has been on daily training, conditioning, weight lifting, nutrition and coach-ing,” the report states.

“However, after experiencing improvements in physical perfor-mance and mood following sleep extension, subjects acknowledged that they had previously misper-ceived the amount of sleep required

to perform at their peak both physi-cally and mentally. Thus, athletes should be better able to obtain their full athletic potential if optimal sleep is integrated into their daily training regimen.”

The problem, of course, is finding time. Simply put, Americans do not get enough sleep.

Although adults need about seven to nine hours a night, nearly 30 per-cent of adults report an average of six hours or less per day, and only 31 percent of high school students report getting the recommended eight hours of sleep on an average school night, according to the U.S. Centers for Disease Control and Prevention.

The CDC calls insufficient sleep a “public health epidemic.”

Not only can a lack of sleep affect athletic performance, but people who don’t get enough shut-eye are more likely to suffer from chronic diseases such as hypertension and diabetes, the CDC says.

“We are a sleep-deprived, caffeine-driven society,” said Joe Burke of the St. John’s Medical Center Sleep Disorder Center.

Though sometimes difficult, get-ting more sleep isn’t impossible.

Things like having a bedtime ritual or keeping a “worry book” where you can jot down your concerns can great-ly improve the quality and length of sleep, according to the Sleep Disorder Center (see box on 21). And the more you exercise, the easier it should be to rest your weary bones.

Businesses have embraced this new realization about the impor-

stock Photo

Adults need seven to nine hours of sleep a night. Not getting sleep can be a drag on athletic performance.

Snoozing builds success

See SNOOZING on 21

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tance of sleep and are developing products to help. For example, Zeo, a leading sleep management company, has developed a wireless headband that tracks your brain waves while you are asleep, reports your sleep patterns and summarizes your over-all sleep quality.

Ben Rubin, a part-time Jackson resi-dent, co-founded the company and is

now chief technology officer.The company sells a variety of

devices online. Although not just for athletes, the technology has drawn interest from that sector. Athletes’ Performance, a Phoenix, Ariz.-based company that develops training and nutrition programs, recently announced that it will use Zeo in its programs.

Rubin said there will be a Zeo device available at the St. John’s Community Health Fair.

SNOOZINGContinued from 20

• Go to sleep and wake at the same time every day. Avoid spending more time in bed than needed.

• Avoid bright light in the evening and expose yourself to sunlight in the morning.

• Use your bedroom for sleep only. Consider removing work materials, computers and televisions from your bedroom.

• Select a relaxing bedtime ritual, such as a warm bath or listening to calming music.

• Create an environment that is conducive to sleep. It should be quiet, dark and cool with a comfortable mattress and pillows.

• If concerns come to mind, write them

in a “worry book” so you can address those issues the next day.

• If you can’t sleep, go into another room and do something relaxing until you feel tired.

• Exercise regularly, but avoid vigorous workouts close to bedtime.

• If you are experiencing excessive daytime sleepiness, snoring or “stop breathing” episodes in your sleep, contact your health care professional for a sleep apnea screening.

Source: St. John’s Medical Center Sleep Disorder Center

Healthy sleep advice

er it might be, can’t they be depressed about it, too?” Powell said. “Shouldn’t we treat that, too?”

Other mental health providers worry that removing the exclusion will make psychiatrists and psycholo-gists overly sensitive to diagnosing depression without having clear evi-dence to separate a patient’s behavior from normal grief.

For patients dealing with a mix-ture of anxiety and depression, the manual allows practitioners to diag-nose one disorder for someone who exhibits several symptoms of major depression along with signs of “anx-

ious distress.” The new definition for anxious

distress includes “irrational worry, preoccupation with unpleasant wor-ries, having trouble relaxing, motor tension, fear that something awful might happen.”

The other new diagnoses would define a disorder that affects women when they are menstruating.

Symptoms include increased irri-tability, mood swings, difficulty con-centrating, insomnia or a decreased interest in one’s usual activities, among several others.

A new version of the manual is sched-uled to be printed in May 2013. For information about the manual and the proposed changes, visit www.dsm5.org.

DEPRESSIONContinued from 13

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Vitamins, supplements are no replacementfor a healthy diet.

By Teresa Griswold

A medicine cabinet overflow-ing with expensive vitamins and supplements is not nec-

essarily a sign of good health.Some Jackson physicians say

that simply eating natural, whole

foods is healthier and more effective than ingesting processed, vitamin-fortified foods or taking fistfuls of supplements.

Recent studies by the federal Centers for Disease Control and Prevention have shown that most Americans do not have major vita-min deficiencies. Federal health officials announced in April that the country’s population has good levels of essential vitamins and minerals,

Stock Photo

While vitamin deficiencies can lead to serious diseases, very few Americans have deficiencies that require supplements, experts say.

See PILL POPPERS on 23

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Up to 20% of new parents experience symptoms including anxiety, feeling overwhelmed and/ or confused, and changes in appetite.

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like vitamins A and D and folate. Only 10 percent or less of the popu-lation had nutritional deficiencies, according to the research released in a national report on diet and nutrition.

Dr. Brent Blue, of Emerg-A-Care, said consumers should be aware of all of the money that goes into pro-moting vitamins and supplements and the big companies behind some of those efforts.

“That’s the bottom line,” Blue said. “The thing is, you don’t need vitamins. The patient is being bom-barded by hundreds of millions of dollars of advertising, and it’s hard to counteract that pressure.”

Dr. Mark M e n o l a s c i n o , of the Meno Clinic Center for Advanced Medicine in Wilson, said it is difficult to conduct stud-ies on supple-ments. You have to look at quality and account for many variables that can create misinformation, he said.

“Just taking things that are never really proven to work is a bad way to go,” he said.

Instead, he said, if someone is going to use natural supplements, that person should find the right combination and quality by getting tested for nutrient deficiencies and using high-quality supplements that have been tested.

“A lot of people get abnormal liver functions from taking over-the-

counter supplements, and we tell them to stop,” Blue said.

Patients will sometimes resist giving up their supplements, even though they do not have objective proof of why they are taking them, Blue said.

Menolascino recommends tak-ing a supplement holiday, taking a break from supplements for a cou-ple of weeks to a month.

Adopting a mantra inspired by Hippocrates, the ancient Greek said to be the father of Western medi-cine, Menolascino said, “Let food be your medicine, your kitchen be your pharmacy, and your lifestyle be your physician.”

The core philosophy of Menolascino’s practice is eating

for good nutri-tion and supple-menting when necessary.

“You are bet-ter off eating leafy greens than going for an iron-forti-fied, high fruc-tose corn syrup drink,” he said.

There are times, however, when taking supplements can be essential.

Some drugs, like cholesterol-lowering statins, can create deficiencies that cause mus-cle cells to break down. Taking the coenzyme Q10 has been proven to be effective in counteracting such side effects, Menolascino said.

Also, some diseases are caused by vitamin deficiencies, Blue said. Scurvy is a disease resulting from a deficiency of vitamin C, and megaloblastic ane-mia is caused by a deficiency of vita-min B12. In such instances, supple-menting is prescribed intervention.

PILL POPPERSContinued from 22

“The patient isbeing bombarded

by hundreds ofmillions of dollarsof advertising, and

it’s hard to counteract.”– Dr. Brent Blue

EmErg-A-CArE

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