health and wellness: smart living in teton valley

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Wellness

Teton Valley Newsempowering the community

Smart living in Teton Valley

HealthHealthF R E E

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ELEVATED

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• 24/7 ER • 3D Ultrasound, MRI, CT Scan • Full service lab • New suites • Infusion therapies • Learn more at www.tvhcare.org

120 East Howard Avenue Driggs (208) 354-2383

Offering a healthy selection of specialties and medical services

for our community.

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Scott Anderson ...........Publisher

Rachael Horne ............Managing Editor

Ken Levy ....................Writer/Photographer

Bridget Ryder .............Writer

Erinn Butulis..............Contributor

Pen Tolman ................Contributor

Cat Caldwell-Myers......Contributor

Meg Heinen ................Advertising Sales

Amy Birch ..................Art Director

Sharon Fox .................Office Manager

Spiritual healthbrings balance to life

When astroke occurs

Response time is everything

One couple’sstruggles with sleep

Can, freeze,dry and blanch

Zumba!Oh Yeah!

Hormonesthe good, the bad

and the hormonious

Gearing upfor ski season

Winter Boot Camp

Bodies in motion

is a publication of the Teton Valley News 75 North Main, Driggs, ID 83422 208-354-8101 • tetonvalleynews.net

WellnessHealthThe Teton Valley News

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Cures from the cabinet

Continued on next page ➤

Bridget Ryder H&W staff

Things you probably already have in your cupboard or that the Idaho ecosystem provides make themselves into easy ways to overcome common health problems and or nuisances.

ChamomileChamomile tea has long been known as calming nightcap. But if the irritation is on the outside why not open the tea bag up and apply it to your skin? While the literal application may not be effective, National Center for Complemen-tary and Alternative Medicine does recommend the flower as a topical remedy for irritated skin, cold sores, or even mouth sores caused by cancer treatments.

For puffy eyes, Google is replete with recommendations of applying the wet tea bags directly to the eye lids. Below is a recipe for a chamomile facemask.

Chamomile facemask

• 2 tsp. brewed chamomile tea

• 2 tsp. aloe vera gel

• 2 tsp. vitamin E cream

• Medium mixing bowl

• Wooden spoon

• 2 tsp. raw honey

• 4 tbsp. kaolin clay

• 4 drops essential rosemary oil

• 2 drops essential lavender oil

• 1 drop essential geranium oil

• Glass jar

Instructions: 1. Combine the chamomile tea, aloe vera gel, vitamin E cream and raw honey in a medium size mixing bowl. Stir thoroughly with a large wooden spoon.

2. Sprinkle the kaolin clay into the mixing bowl while stirring constantly.

3. Add the essential rosemary oil, lavender oil and geranium oil to the mixture.

4. Transfer the face mask to a small, wide-mouthed glass jar and keep it in a cool, dry place for 48 hours before first use.

From: ehow.com/how_5916077_make-chamomile-tea-face-mask.html#ixzz254WWsFXH

hawthornHawthorn, an Idaho native, is a centuries-old medicine for heart conditions, according to the National Center for Complemen-tary and Alternative Medicine, and has also been used for liver and digestive troubles.

Dry leaves and flowers can be made into liquid extracts with alcohol and water or squeezed into capsules. You can also eat the berries as a yummy sauce.

Hawthorn sauce

• 1½ lb hawthorn berries

• ¾ pint vinegar

• 4 oz Rapadura or Agave nectar

• 1 oz salt

• 1 tsp. freshly ground black pepper

Method: Strip the berries from their stems and wash them. Put into a pan with the vinegar and cook over a gentle heat for 30 minutes. Press the pulp through a sieve and return to the pan with sugar and seasonings. Boil for 10 minutes. Bottle and seal.

From: ntptalk.com/articles/the-herbalist---hawthorne.php

GinGerGinger is well known for easing an upset stomach. Add it to chicken soup to give a double healing power to the traditional American cure for a cold.

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Ginger chicken soup

• 1 onion, sliced

• 2 celery stalks, chopped

• 8 ounces unpeeled scrubbed ginger, cut into 1/2”-thick slices

• 2 garlic cloves, crushed

• 10 whole black peppercorns

• 1 three-pound whole organic chicken, cut into 7 pieces (2 breasts, 2 legs with thighs attached, 2 wings, 1 back)

• Kosher salt

• Cilantro leaves (optional)

Preparation: Combine the first 5 ingredi-ents in a large heavy pot. Add chicken, placing breasts on top. Add 6 quarts water (preferably filtered or spring water); bring to a boil over medium-high heat. Cover with lid slightly ajar. Reduce heat to low; simmer until chicken breasts are just

cooked through, about 30 minutes. Transfer chicken breasts to a plate; let cool, then cover and chill. Continue to simmer soup, uncovered, until broth is fully flavored, about 2 ½ hours longer. Return breasts to soup to rewarm, about 5 minutes.

Remove chicken from broth. When cool enough to handle, coarsely shred meat; discard skin and bones. Place a fine-mesh sieve over another large pot; strain broth, discarding solids in strainer (you should have about 8 cups broth). Season with salt.

Rewarm soup. Divide chicken among bowls. Pour hot broth over, dividing equally. Garnish soup with cilantro leaves, if desired.

From bonappetit.com/recipes/2012/01/cleansing-ginger-chicken-soup

A safe place to start.

208-354-8057 Hotline: 208-354-SAFE

SAFE?ARE YOU

Department of Justice, O�ce on Violence Against Women.

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Continued from previous page

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FitnessClAss

The solution to workout ruT

Bridget Ryder H&W staff

do my favorite yoga poses, a bunch of crunches, a few push-ups,

and a little running. After some 45 minutes, my legs and abs are some-what fatigued and my arms, well, they’re still there, pretty much just

like they were before.

“When people exercise outside

they usually just do what feels good,” Patricia Moeller, fitness class instructor at Dream-chasers in Driggs said.

I was the perfect example and a fitness class was the solution.

“It doesn’t make you sweat, but it works ev-erything,” Moeller analyzed the one-hour ball workout we had just finished.

She forgot to mention the huffing and puffing.

At 9 a.m., I was having fun bouncing on the ball like a kid doing squatted jumping jacks.

According to Moeller, the slightly awkward movement and the whole class is designed for people like pregnant women and senior citizens who need a low impact workout. I fit into neither of those categories, but I’ve never been a runner and at 31 years old my tolerance for bouncing is limited.

But work I did—which I find more enjoyable in a group setting, well, kind of. Its great when the instructor tells me I have perfect lungs, but then she always follows it up by making me do some variation of push-ups and that’s where things start to fall apart. I drop to my knees, groan interiorly, and die for us to move

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on. But, as Moeller pointed out, that’s the whole point.

She was good at making me do things I don’t do when I am my own personal trainer. For instance, I had to bounce the ball against the wall with my knees turned out in a squat. This move required both hand-eye coordination and si-multaneous use of my triceps and abs. I almost never a touch ball and my triceps are a case study for the fact that they are the most under-used muscles of the body. Now I felt like a case study for the benefits of an exer-cise class, namely, stepping outside of your exercise comfort zone.

Ball class, however, marked my second venture into the world of ultra runners and super ath-letes, often found in the Dream-chasers’ orbit. Two days before, I had gone to Julie Bryan’s cardio core class. Mountain climbers and this weird Spider Man move (its like a lunge, a push-up, and a yoga pose all at the same time) stretched my muscles and my heart rate out of their comfort zone. But it’s not everyday or just anywhere that I could workout with an elite runner whose mar-

athon and half-marathon wins, sponsorships, and physical feats exceed the number of bullet points on my resume. Plus, she made it fun—more fun than a treadmill, the human version of the hamster wheel scientists used to study the effects of exer-cise on the brain.

According to a July 22 article in the New York Times, a team of researchers led by Justin S. Rhodes, a psychology professor at the Beckman Institute for Ad-vanced Science and Technology at the University of Illinois, took four groups of mice for an ex-periment with their brains and bodies. One group lived in a veritable palace of pleasure stocked with both culinary in-dulgences and cool toys but they had no outlet for physical exer-cise. Another group had all the physical pleasures of the first but also had a running wheel. The third group got nothing but dry hamster food and cedar chips.

Continued on page 11 ➤

ClAss H&W Photo/Bridget Ryder

Julie Bryan gets exercise enthusiasts going during a class at Dreamchasers.

Animals that exercised, whether or not they had any

other enrichments in their cages, had healthier brains and performed significantly better

on cognitive tests than the other mice.


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DreamchasersOffers fitness classes for all levels and ability with a variety of techniques from weights to big balls, to plyometrics, to Pilates, to a combination of methods. They also offer Zumba and group runs.

Info at dreamchaserevents.com

YogA TejAsFrom gentle to restorative to a fun workout. the yoga studio emphasizes body alignment.

More information at yogatejas.com

Inversion Yoga An energetic yoga community committed to well-being. The Jackson-based studio opened a Driggs location in February 2012. More information at inversionyoga.com

BAlAnCe sTudioWhile the dance classes are for kids, adults can take advantage of the Pilates, yoga, and Burn at the Bare group workouts.

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CurvesA thirty-minute circuit workout designed to burn 500 calories every time. There’s a Zumba variety, too.

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The fourth group just had the running wheel. The scientist gave the mice a base cognitive test, placed them in their des-ignated cages and closed the door. Several months later, they retested the rodents. All that mattered was the wheel.

“Animals that exercised, whether or not they had any other enrichments in their cages, had healthier brains and performed significantly better on cognitive tests than the other mice. Animals that didn’t run, no matter how enriched their world was otherwise, did not improve their brain-power in the complex, lasting ways that Rhodes’s team was studying,” the article said.

The point of the experiment, according to the article, was to compare the effects on the brain of mental activity that does not raise the heart rate with the effects of heart pumping movement. In the end, the hamster wheel increased brain power more than puzzles.

Naturalbrainpower.com explains why, Vigorous physical exercise sends nourish-ing oxygen and glucose streaming through the body, including the brain. Sustained amounts of regular exercise can actually increase the size of the blood vessels in the brain resulting in greater food supplies on a regular basis for the muscle of the mind. At the same time, the blood flow removes waste. But the body itself is smart, too. It sends the blood where it needs it most, meaning that when a runner pushes him or herself too hard, the extra blood is directed not so much to the brain as to the muscles doing the work.

The work of exercise class proved to be a great way to trick myself into doing some-thing I find difficult. What I didn’t realize was that the Dreamchasers classroom of fitness could also increase my perfor-mance in other schools.

Continued from page 9__________________________________________________________________________________________________________________________________________________________

Fitnessin Teton Valley

ClAsses

Sustained amounts of regular exercise can actually increase the size of the blood vessels

in the brain resulting in greater food supplies on a regular basis for the muscle of the mind.

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Ken LevyH&W Staff

While most folks think of health as a physical state,

finding spiritual balance can also ensure a person’s well-being.

Creating atmospheres of positive energy can help boost those feel-ings of well-being. Mary Wendell Lampton of Victor helps people create and enhance those atmo-spheres through the art of Feng Shui.

Lampton follows, and guides others, on the path to a higher

spirituality, and is highly trained and certified in many aspects of that path. She does intuitive and spiritual counseling, and design consultation for gardens and homes using Feng Shui, the ancient Chinese art of balancing energies, or Chi.

“Feng Shui is about the Chi, or energy that everything has,” said Lampton. “It’s the essence or ani-mation that any element around us already contains. By actively practicing Feng Shui you can enhance and bring up that energy, and get rid of negative energies.

It’s not a practice of fear, it’s a practice of what feels right to you, and noticing what doesn’t feel quite right and making those changes.”

Lampton compares the art of Feng Shui to meditation.

“It’s arranging one’s surroundings in such a way that not only nour-ishes, inspires, calms, but also continually brings us back to the present moment, as we’re remind-ed on all levels of those energies,” she said. “We’re more conscious-

brings balance to lifeSpiritual healthClover, also known as Pea Pod, looks out from a grass garden tended by Mary Wendell Lampton, an intuitive and spiritual counselor who also designs Feng Shui environments as a space consultant.

Health & Wellness Photos/Ken Levy

It’s [Feng Shui] arranging

one’s surroundings

in such a way that. . . nourishes,

inspires, calms.

Mary Wendell Lampton


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ly able to receive them by creating an environment(s) with such inten-tionality.”

Those environments include creat-ing or modifying areas in the home and landscape that flow smoothly with different energy levels that focus on everything from wisdom and self-knowledge to health and relationships to the whole. The home and its landscapes are broken into baguas, or a home’s feng shui energy map.

Lampton uses a three-door bagua layout for her designs, breaking the home into nine baguas, or blocks where each focuses on a particular kind of good energy.

She provided examples of how these work for her, and how they can work for others.

“The central left of the property speaks to your roots and ancestors, honoring the wisdom of those who came before you,” she said.

In this bagua, Lampton allows a beautiful white birch to remain next to her home. Although the tree has since died, its beauty and meaning to her bring a strong, healthy link to her ancestors.

“It’s a rare tree to find around here,” she said. “It’s right off the center left of my home, which is the ancestors bagua, roots of where we come from. I couldn’t bring myself to cut it down. A birch is about wisdom and inner strength and protection, like grandmother energy. Just like our ancestors, the energy is still here and still felt.

“We all carry a lot of pain from our ancestors from way back, and their issues. When I look at this tree I feel that strength and that wisdom, and it helps me overcome the things that were difficult in my own childhood. Every time I look at this tree I think about the strength and wisdom of my ancestors and my parents, and my childhood and the truth of where I came from, and I feel a lot of grat-itude. It’s healing in that aspect of my life, every time I walk past it.”

“Wood elements such as trees rep-

resent the growth in your life,” she said, and wood can be influential in several baguas, including self-knowledge, roots, ancestors and family, and wealth abundance and prosperity. All can be represented by wood, including “your early years, getting to know yourself, and you’re pulling in the abundance as you get older,” she said.

The back left of the property is the wealth and abundance bagua, that’s energy that’s helped by wind. There can be water elements where water is coming to you.

The center of her home features a wood stove on a stone hearth, which is an earth element and is very grounding, she said. It’s about health and stability.

Center back is the fame and reputa-tion bagua. Spiky flowers with reds speak to a high energy here, like a flame. She also has a flame sculp-ture in a garden at the back center of her property.

Out front, “my door is fairly well centered, so it’s in the career or life path,” she said. “It’s the seed of where you come from. It’s very em-bracing when people come through the front door.”

Lampton said she did her landscap-ing the way she did “because it’s how the land asked for it. It felt ap-propriate to this property.”

She built a pond to have a water element and ran a waterfall to feed it. But she learned the pond was not in the right place for feng shui, but there are elements she uses to negate what might be negative about it. It’s placed in the marriage and romance bagua.

“Water is a very emotional element, and it would be considered dousing what should be considered a flame or a fire,” she said.

But a peninsula in the pond contains a fire pit to help protect that and make sure the passion is burning. A bridge going across the water is very grounding energy, she said, and a

Mary Wendell Lampton stands by a white birch in the ancestors bagua of her Victor home. “A birch is about wisdom and inner strength and protection, like grandmother energy. Just like our ancestors, the energy is still here and still felt,” she said.

Feng ShuiThree Door Baqua

Wealth, Prosperity,

Opportunity

Family Tree,Roots, Elders

Wisdom,Self Knowledge

Fame,Respect,

Recognition

Health, Relationship to the whole, The planet Earth

Career,Life Path

Marriage,Relationships

Children,Creativity

Helpful People,Travel


Continued on page 15 ➤

14307 739 7665 ent.tetonhospital.org 555 E. Broadway, St. 224

St John’sEar, Nose, Throat & Allergy

Martin Trott, MD, FACS Board Certified ENTTrained at the Cleveland Clinic FoundationTreating ear, nose, throat and allergy problems for adults and children

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View St. John’s quality statistics, including our low infection rate data, at tetonhospital.org/quality

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tree between the waterfall and the house indicates growth and prosperity.

“That’s about feeling good within your home and creat-ing a nurturing and stimulat-ing environment where you want it. You put into place what feels good and right to you,” she said.

“This journey is about love and self-appreciation and ac-ceptance of all things as they unfold around us,” she said. “In other words, it instills a sense of trust, peace and overall well-being, as we learn to let go and be part of the flow of energy (“Chi”) that exists in all things, all around us.”

Contact Lampton at [email protected] and visit her site at sacredspaceste-tons.com.

“My inner back yard is a co-creation of me and the flower gardens and trees, etc.,” said Lampton, “It is a space that represents me and nurtures me. It is literally created in a circular fashion with the fence and garden shapes to embrace, and to create a place for community or for peace and nurturance for me alone.”

Continued from page 13

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Response timeis eveRything

And so is the ability to provide out-standing comprehensive neuro-logical care.

On April 7, 2012, Eastern Idaho Re-gional Medical Center became the only Joint Commission certified Primary Stroke Center in the region, and one of only 2 hos-pitals (St. Alphonsus, Boise) in the state of Idaho.

EIRMC’s Dr. Erich Garland says, “This is good news not only for us, but also for pa-tients.”

According to Dr. Garland, stroke has been the third leading cause of death nationally, and a leading cause of long-term disability. However, he says that due to advances in treatment, and educating patients on the importance of recognizing signs of stroke and seeking help immediately, it has now dropped to fourth.

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“This certification means Eastern Idaho Regional Medical Center does the right things and does them well for stroke patients,” says Jean E. Range, M.S., R.N., C.P.H.Q. Executive Director, Disease Specific Care Cer-tification, Joint Commission, adding that EIRMC “has demonstrated its commitment to the highest level of care for its stroke patients.”

With the high-level capabilities of EIRMC available, much now depends on the patient. Huge strides in medical science make stroke more treatable than ever. At EIRMC, they know what to do in case of stroke. And with time on your side, they have a full arsenal of neurological interventions to provide dramatically improved outcomes for patients who: recognize the signs of stroke and get help FAST.

But last year, of 165 ischemic stroke patients who arrived at EIRMC, only 43 arrived in time for the full arsenal of treatment, including IV tPA (the clot-busting medicine). Fortunately, Evona was one who arrived in time. The big hero in her story is her husband, who immediately recognized the signs of stroke and got help. And although they live 45 minutes away, he re-quested she be taken to EIRMC. Smart man. Dr. James Schmutz, the interventional radiologist who treated Evona, says it made all the difference. On the next page is Evona’s story.

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DAY ONE10 p.m. Patient went to bed feel-ing fine

1 A.m. Patient awoke and tried to get out of bed. She couldn’t move well and her husband recognized signs of stroke: she had trouble speaking and was experiencing right facial droop and right arm and leg weakness. He immediately called 911, communicated the signs of stroke and, although patient lives 45 minutes away, requested his wife be transported to EIRMC.

2:19 A.m. Patient arrived in EIRMC ER and treated by Dr. Eric Maughan.

He noted she was having difficulty speaking. Her speech was thick, she had right facial droop, and was unable to move her right arm or leg. Within minutes, Dr. Maughan determined a NIHSS score of 17. (National Institute of Health Stroke Scale, an assessment tool used to score deficits.)

2:35 A.m. Patient CT scanned.

3:30 A.m. CT scans disclosed that type of stroke was ischemic (clot).

Patient given intravenous Activase (alteplase, aka tPA, the clot busting medicine) to begin dissolving clot.

3:45 A.m. Dr. Schmutz decided to intervene further. Patient taken to angiography suite to administer tPA directly to the clot through a small catheter placed in the groin and advanced up to the Middle Cerebral Artery.

6:55 A.m. Patient moved to Intensive Care Unit from ER.

6:30 p.m. Patient moving right arm, but still on ventilator (ventila-

tor is normal for patients who have intra-arterial interventions)

DAY TWO8 a.m. Patient experiencing some generalized weakness

8 p.m. Patient awake and alert, moving arms and legs equally and talking. Experiencing slight dif-ficulty finding words; speech still a little thick. Patient’s NIHSS score now 2.

NEXT 7 DAYSPatient moved to 4th floor to continue progress; working with therapies and assessments to ensure speech and motor skills are optimal.

DAY NINEPatient discharged to go home. Physician noted no residual impair-ment from the stroke.

6 mONTHS LATEROur 56 year old patient is happy, healthy and reports that she couldn’t be more pleased with her outcome. Although she finds her-self searching for a word now and then, and wildly rocking fishing boats aside, she still does all the same old things she used to.

She is extremely grateful that her husband was able to recognize the signs of stroke, called 911 immediately and communicated her symptoms to EMS. And more than anything, she is grateful her husband knew that EIRMC was the best choice for optimal treatment and care.

When it comes to stroke, there is no better place than an advanced certified Primary Stroke Center.


Right: Stroke patient Evona Young. Left: Dr. Chris Harker, an interventional radiologist at EIRMC, shows Evona where the clot was blocking blood flow to her brain, and how they restored it.

Timeline of a stroke


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Staff Physicians:Gary Dotson, MD; Scott Thomas, MD

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Mon - Fri: 8:30 am - 6:30 pmSat: 8:30 am - 12:30 pm

Appointments and Walk-ins Welcome

208 354 4757Turn at Broken Spur Store, north of Driggs stoplight

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This basic test may save your life.

F stands for face. Ask the person to smile. See if one side of the mouth droops.

A stands for arms. Ask the person to lift both arms. See if one

uncontrollably lowers.

S stands for speech. Ask the person to repeat simple

phrases to see if there is difficulty or confusion.

T stands for time. If a person exhibits any of

these symptoms, time is of the essence.

Call 911 immediately.


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Ken LevyH&W Staff

Going without sleep can be one of the most miserable experiences you can encounter in your day-to-day life, especially if you have to

be alert and fresh for a demanding job in the morning.

I know. I’ve been doing a lot of that lately. For what-ever reasons, during most of the summer I’ve been lucky to get two hours in a row of satisfying sleep. Most nights, I lie there looking at the ceiling, then the walls and back again.

The doctor put me on sleep medication, but even

a half dose would leave me groggy and irritable in the morning, lethargic and unmotivated.

“What many people do not realize is that a lack of sleep—especially on a regular basis—is associ-ated with long-term health consequences, includ-ing chronic medical conditions like diabetes, high blood pressure and heart disease, and that these conditions may lead to a shortened life expec-tancy,” says a report from the Division of Sleep Medicine at Harvard Medical School.

Now that’s scary.

I hit on the idea that some good exercise before going to bed might help. There’s a flat, mile-long loop

One couple’s struggles with sleep


22

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across from where I live that makes an ideal walking track.

I wait until sunset, when the air is cooler, and walk at least one lap, more often two. If I’m feeling particularly restless, I’ll do as many as four laps before heading home. If nothing else, it wears me out so that I have to conk out.

Those brisk laps help tire me out and settle me down, and sleep comes somewhat easier now.

But the Harvard report says I’m doing it wrong.

“Exercise stimulates the body to secrete the stress hormone cortisol, which helps acti-vate the alerting mechanism in the brain,” said the report. “This is fine, unless you’re trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day.”

I don’t have that option, so I rely on ex-

haustion.

But my wife had it worse. She was complaining every morning of feeling like she just hadn’t slept at all the night before. She could conk out faster than anyone I know, but she had a strong snore. I stayed up one night and listened to her. She would snore, wake up slightly, go back to sleep and snore again, then wake up again and repeat the process constantly, all night long. She would do this as often as 20 times a minute. I sus-pected sleep apnea, and the research bore me out. Even scarier is the potential harm it can cause.

The Harvard report cited growing evidence of a connection between obstructive sleep apnea and heart disease.

“People who have apnea typically experience

multiple awakenings each night as a result of the closing of their airway when they fall asleep,” according to the report. “In addition to these sleep disturbances, apnea sufferers also experience brief surges in blood pres-sure each time they wake up. Over time, this can lead to the chronic elevation of blood pressure known as hypertension, which is a major risk factor for cardiovascular disease.”



23

I told my wife about this, and that she needed to be tested. Research showed a rather high cost for a sleep apnea test, and she hesitated, but I insisted that she have the sleep test done right away.

She went to the sleep clinic and was wired up and monitored for her sleep habits. Sure enough, she was diagnosed with chronic sleep apnea.

Now, she uses a continuous positive airway pressure (CPAP) machine, and gets a full, satisfying night’s sleep. The device requires her to wear a clear face-mask, held on by straps around her head

and fed by an air tube, connected to a pump that keeps air pressure constant.

“With CPAP, the air pressure is somewhat greater than that of the surrounding air, and is just enough to keep your upper airway passages open, preventing apnea and snoring,” according to the Mayo Clinic. There are other options available to treat the problem. Visit tinyurl.com/6fm5uk

Me? There’s more going on here, and future doctor visits may help straighten me out. In the meantime, I guess I’ll just keep on walking.



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• Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep

Caffeinated products de-crease a person’s quality of sleep. Caffeine is a stim-ulant that can keep you awake. So avoid caffeine (found in coffee, tea, choc-olate, cola, and some pain relievers) for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime.

• Turn your bedroom into a sleep-inducing environment

A quiet, dark and cool en-vironment can help promote sound slumber. Lower the volume of outside noise with ear-plugs or a “white noise” appliance. Use heavy cur-tains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it’s time to wake up. Keep the tem-perature comfortably cool—between 60 and 75 degrees F—and the room

well ventilated. And make sure your bedroom is equipped with a comfort-able mattress and pillows.

• Establish a soothing pre-sleep routine

Light reading before bed is a good way to prepare you for sleep. Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath, watch television or practice relaxation exer-cises. Avoid stressful, stimulating activities.

• Go to sleep when you’re truly tired

Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.

• Don’t be a nighttime clock-watcher

Staring at a clock in your bedroom, either when you



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FoR gETTIngTIPSThe Harvard Medical School’s Division of Sleep Medicine offers the following tips on getting a good night’s sleep

good sleep

25

are trying to fall asleep or when you wake in the middle of the night, can actu-ally increase stress, making it harder to fall asleep. Turn your clock’s face away from you.

If you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and engage in a quiet, restful activity such as reading or listening to music. And keep the lights dim; bright light can stimu-late your internal clock. When your eyelids are drooping and you are ready to sleep, return to bed.

• Use light to your advantage

Natural light keeps your in-ternal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning and get out of the office for a sun break during the day.

• Keep your internal clock set with a consistent sleep schedule

Going to bed and waking up at the same time each day sets the body’s “internal clock” to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover. Waking up at the same time each day is the very best way to set your clock, and even if you did not sleep well the night before, the extra sleep drive will help you consolidate sleep the following night.

• Nap early—or not at all For those who find falling

asleep or staying asleep through the night problem-atic, afternoon napping may

be one of the culprits. This is because late-day naps de-crease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.

• Lighten up on evening meals

Eating a pepperoni pizza at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion.

• Balance fluid intake Drink enough fluid at night

to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bath-room.

• Exercise early Exercise can help you fall

asleep faster and sleep more soundly—as long as it’s done at the right time. Exercise stimulates the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. This is fine, unless you’re trying to fall asleep. Try to finish exercising at least three hours before bed or work out earlier in the day.

• Follow through Some of these tips will be

easier to include in your daily and nightly routine than others. However, if you stick with them, your chances of achieving restful sleep will improve. But not all sleep problems are so easily treated and could signify the presence of a sleep disorder such as apnea, restless legs syn-drome, narcolepsy or another clinical sleep problem. Consult your phy-sician or a sleep specialist


Blind Reporting

Time

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354 8057 office

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Family Safety Network SAFE 354 hotline-

This project was supported by Grant No. 2010-WR-AX-0061 awarded by the Office on Violence Against Women, U.S. Department of Justice. The opinions, findings, conclusions, and recommendations expressed in this publication are those of the authors and do not necessarily reflect the views of the Department of Justice, Office on Violence Against Women.

Reporting sexual assault is a personal decision.Now there are options to make the decision easier.

Today individuals age 18 and over can receive both a medical and forensic exam in the Teton Valley Hospital Emergency Room without reporting to law enforcement. Evidence will be collected by a trained Sexual Assault Nurse Examiner and preserved for up to 1 year.

The forensic exam is paid by the Idaho Crime Victim’s Compensation Fund. Family Safety Network advocates will help you apply.

Blind Reporting provides time to think about whether or not reporting to law enforcement is right for you. It assures the physical evidence associated with the assault is collected and stored for up to 1 year or until you are ready to report.

Reporting is often delayed because of fear. Many worry about disclosing details about the crime and how this will affect them personally. Family Safety Network victim advocates are available to help explain the options and offer resources to begin healing.

Call us for more information or to talk about options:

26

Keep your winter colorful Erinn Butulis

Special to H&W

27

Can, freeze, dry and blanch

Why can, freeze,blanch or dry for the winter?• Saves Money

• It’s local, providing the maximum amount of efficiency

• Support the community and economy

• Eco-friendly and nutrient friendly

• No BPA or Additives

• There are only so many cuckes, zuckes and tomatoes you can eat in the summer before you feel like you are going to turn into one!

Summer flew by and fall is creeping up. Even though this year we have had an Indian summer I have already begun canning, freez-ing and blanching my food for the winter. Last year I was able to store enough food from my CSA share and my garden to get me through the end of February.

Canning, blanching, freezing and drying summer produce is a great way to store local food while it’s in season to make it last all winter long when fresh produce is scarcer.

Keep your winter colorful

Tips on winterfood storage• TIP: Find an experienced friend or take a class the first time you try canning. This will help eliminate doubt or error

• NOTE: It’s best to can, freeze or dry produce immediately after harvesting to preserve the maximum amount of nutrients, vitamins and minerals the food has to offer

• TIP: When preheating water for canning, hot produce should be preheated 180 degrees and cold produce should be heated to 140 degrees.

• REmINdER: Don’t forget to factor in altitude in your temperatures and cook times. For more information on canning, freezing, and drying, visit: National Center for Home Food Preservation


28

_________________________________

Asparagus

Small 2 min.

Medium 3 min.

Large 4 min._________________________________

Beets Cook_________________________________

Broccoli 3 -5 min._________________________________

ShreddedCabbage 1 ½ min._________________________________

Carrots

Small 5 min.

Diced 2 min._________________________________

Eggplant 4 min._________________________________

Greens

Collard 3 min.

All Others 2 min._________________________________

Peas Ranges 1 ½ - 3 min._________________________________

Pumpkin Cook_________________________________

Squash

Summer 3 min.

Winter cook_________________________________

Note: Blanching times will vary depending on size, and if you are steaming vs. boiling your produce. Find out more at nchfp.uga.edu

Blanching times

lanching seals in the nutrients in foods and negligible amounts of nutrients are lost when freezing

vegetables. Instead of eating food shipped from California or Central America that is possibly over a week

old, I nourish myself with farm-fresh food I have preserved that was grown within a few miles from where I live.—Erinn Butulis



Step By Step CanningSTEP 1: Clean and sterilize jars. Start by washing with warm soapy water. Then boil jars and lids. Remove jars and let cool. Tip: leave lids in water so that they don’t touch anything before sealing your final product.

STEP 2: Prep your produce. Start by slicing, dicing, chopping, and cooking or baking everything in advance. You will retain more nutrients in your food if you eat, can or freeze your food within 48 hours of harvesting it.

STEP 3: Fill your jars with your produce/product.

STEP 4: Double check cooking times, temperatures, altitude requirements and acidity/salt requirements for each individual product you will be canning. For more information on times, temperatures and altitude view information at National Center for Home Food Preserva-tion. Nchfp.uga.edu

STEP 5: Pre Heat and Process. When submerging your jars into the pressure cooker make sure the preheating temperature is correct. Place jars into pressure cooker. TIP: Make sure jars do not touch. Bring to boil and then start timer and cook for correct amount of time.

STEP 6: Let jars cool. It can take up to 1 day for jars to fully cool. Press on center of lid to make sure the seal is secure. If any of the lids pop back up they have not sealed properly. These jars can be placed in the fridge and eaten within 1 week of storage. TIP: Store food in cool dark area.

29

From Farmer John’s Cookbook

Try Martha Berkesch’s favorite recipe: You can double the recipe and freeze the leftovers to enjoy all winter. Tip: Substitute another flour to make it gluten-free and leave out the cheese to make it dairy-free.

• 1 Tbsp. honey

• 1 Tbsp. peanut butter

• 1 Tbsp. tahini

Stir quickly to thicken. Voila quick and easy protein snack, add hemp, flax, or sesame seeds for an extra protein power packed punch.Dr. Christina Heilman’s favorite winter snack, improved by Erinn Butulis


SESA

ME

HO

nEY

PRO

TEIn

BA

LLS

• 1/2 cup sesame seeds

• 1 cup sunflower seeds

• 2 cups peeled, grated beets

• 2 cups grated carrots

• 1/2 cup minced onion

• 2 eggs, lightly beaten

• 1 cup cooked rice or quinoa

• 1 cup grated cheddar cheese or daiya

• 1/2 cup vegetable oil or melted butter

• 1/2 cup chopped fresh parsley

• 3 Tbsp. flour

• 1 Tbsp. soy sauce or tamari

• 1 clove garlic, minced

• 1/4 tsp. cayenne pepper

Toast the sesame and sunflower seeds sepa-rately in a skillet for 3-5 minutes each, being careful not to burn them.

Combine the beets, carrot and onion in a large bowl. Stir in the remaining ingredients and mix thoroughly until combined.

Shape the mixture into 12 patties and arrange them on a greased baking sheet. Bake at 350 for about 20 minutes until the patties are brown around the edges. For a gluten free and dairy free variation check out ww.gf-blog.com

My favorite meal this summerhas any farm veggies such as eggplant, squash and beans that I sauté with tomatoes and garlic until the vegetables are tender and the tomatoes have cooked down, about 20 minutes. Sprinkled with a little Larks Meadow cheese, this one-pot, quick and easy meal is divine. I look forward to making this meal with the beans, squash and tomatoes I have stocked in my freezer for a taste of summer in the dead of winter.

BAkEd BEET CARRoT BuRGERS

Continued on page 31➤

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Martha Berkesch had been an inspiration to me

and Teton Valley for quite some time. Her plethora of knowledge on garden-ing, farming, and nutri-tion inspires me to pay attention to the detail and importance of shopping local and taking your summer food through winter.

After volunteering on Cosmic Apple Farm for five years she became the Work Share manager in 2009, just after receiving a M.S. in Holistic Nutri-tion. Martha not only stays busy on the farm but also has started her

own nutrition consulting business in 2011: Mother Nature Nutrition

“After learning about the benefits of fermented foods, I started making my own kimchee, sauerkraut and cultured salsa with the veggies I get from the farm. I blanch and freeze peas, beans, chard, and kale and squash so I have farm-fresh, local vegeta-bles to eat during the winter. I also enjoy canning tomato sauce, salsa and jams with Cosmic Apple strawber-ries and raspberries.”

—Martha Berkesch

Continued from page 29

TASTEWinTerin The

deAd of

of summer

32

Pen TolmanSpecial to H&W

I suspect that Zumba is to the fitness world what a certain wireless communication

company is to the cellular world.

And if you ask, “Can you hear me now?” You just may get a very loud, “Oh yeah!” Because Zumba Fitness—from its humble beginnings out of a modest garage in Miami, Florida—is one of the largest branded fitness programs with an impressive international following.

Started by Alberto “Beto” Perez, an aerobic instructor from Colombia who brought his idea to the United States in 2001, the program combines Latin dance and aerobic elements for a workout that we have lovingly dubbed a “fitness party.” I n the last few years, that craze migrated into the quiet side of the Tetons and today I teach this addictive class throughout the Valley. It has proven to be a versatile activity, so much so that I recently lead guests into a few sets of my routine at a wedding reception last July, in addition to

venues from where I teach—a small dance studio, a fitness club, and an elementary school gym—have music, will travel —depending only on my portable speaker system and choreogra-phy to make the magic happen.

During an hour-long class I take participants through an initial warm-up, virtually dancing our way through the hour, followed by a cool-down stretching period at the end. Set within the

framework of lively music and easy-to-follow dance styles—from less intimidating meren-gue marches and segues into fluid cumbia moves to more aggressive reggaeton hip-hop maneuvers—you can see very quickly how Zumba brings high-energy fun in an intense calorie-burning fitness party intended for everyone at any skill level and any age.

I believe that the program’s mass appeal is due in part to its energizing effect fueled by the happy emotions generated in a room full of students who are enjoying the workout process because we are still having fun even if we missed a beat or skipped a step.

But it’s so much fun, it can’t be a workout…can it?

Of course, the old adage applies: “you get out of it what you put into it,” but a typical Zumba session burns between 500 to 1,000 calories. A recent study sponsored by the American Council on Exercise (ACE), compared Zumba with other previously studied fitness pro-grams and discovered that Zumba can help burn more calories than step aerobics and because it is a type of interval training, with high- and low-intensity periods, it is more effective than jogging or walking thus result-ing in more calories burned during and even after a workout.

Zumba Fitness embraces the mantra, “Ditch the workout. Join the party.” And so far, it has been a compelling tagline that has brought into reality the Zumba Home Office concept of helping people feel their “kind of free and electrifying joy” and though it may seem a tad cliché, I’d like to think I’m spreading just that—electrifying joy in everyone’s day.

For class times and other information, call 208-360-0561 or check out my page, “Teton Valley Zumba” on Facebook.

Zumba!Zumba! ohYeAh!

But it’s so much fun, it

can’t be a workout…

can it?

33

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37

HormonesThe good, the bad and the hormonious

What is up with hor-mones throughout the ages in our

culture? When I asked a 20-year-old member working out on our Curves circuit if she had any thoughts about hor-mones, she said, “All I know is that they’re bad.” Later, a 50-year-old woman said, “All I know is that they control EVERYTHING!”

No matter how you slice it, hor-mones get a bad rap. Especial-ly for women. One of our most

popular articles in Curves’ Diane Magazine looks at

what happens to women’s bodies in time. “In your

40’s, you’ll begin to notice changes in

your weight due to changes in

your peri-meno-

pause hormones,” professes Karen Asp, the author of “Slimmer at Any Age” (p.38, Winter 2012, Diane Mag-azine.) In our Summer 2010 maga-zine, Suzanne Schlosberg points out that, “In your 50’s, largely for hor-monal reasons, you’re losing bone density at a rapid rate, your metabo-lism is slowing to a crawl, and your body fat is shifting towards your middle” (Diane Magazine, Decades of Curves Moves, p.37). So what to do?

The good news is: “You do not need to be a “prisoner to a simple chemical imbalance,” according to Dr. Oz (Oprah Magazine, September 2012. p.78). Menopause and perimeno-pause are a fact of life for women. Fortunately, HRT (Hormone Replace-ment Treatment/Therapy) is a common form of medical treatment for these conditions. Our local Dr. Kate Lynch uses the following defini-tion: “[HRT] involves the use of one or more of a group of medications

designed to artificially boost

hormone levels, [and] is based on the idea that the treatment may prevent dis-comfort caused by diminished circulating estrogen and pro-gesterone hormones.”

There are symptoms and treat-ments for any number of hor-monal imbalances, of course, and they are not exclusively reserved for women. The Cleveland Clinic reports: “Thyroid disorders affect 20 million people—more than the number who suffer from heart disease or asthma,” If you have hyper-thyroidism, then your body is producing too many hormones, with hypothyroidism, not enough. However, the symptoms can be

Cat Caldwell-Myers / Special to H&W


38

difficult to pin down. For example, a thyroid disorder can cause one to have trouble sleep-ing, and so can the decrease of estrogen and progesterone in women as they age. If you think you may have a hormonal imbalance, it is highly recommended that you do a blood screening, and go over your results with your doctor, for accuracy in diagnosis.

In confidence, I was told that a substantial percentage of men on both sides of the Tetons are on thyroid medication, perhaps because of something in the water. When a man’s hormones are “off,” he may experience a lack of sex drive, change in muscle tone, and ir-ritability. Inversely, an abundance of “the male hormone,” aka “testosterone,” may show “increased muscle, bone mass, and the growth of body hair,” and, according to Wiki-pedia, “is essential for health and well-being [as well as the prevention of osteoporosis.]

Lastly, I was curious about hormones and weight gain, especially in relation to the use of human chorionic gonadotropin (hCG). Dr. Lynch intelligently replied that it’s compli-cated and a highly individualistic profile. She

broke it down to “three different categorical profiles for [hormonal] weight gain:

1) “Weight Loss Resistance—Weight loss resistance can arise when you have a meta-bolic or other physiological imbalance that

“tells” your body to hold onto weight at all costs.

2) “Weight Gain and Hormonal Imbal-


Four Valley women show their “hormonious” sense of humor throughout the ages. From left: Cat Caldwell-Myers, Pen Tolman, Gini Von Essen and Simone Hunter.


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Please let us help.

Is someone hurting you?

Talk to us. We can help you.

This project was supported by Grant No. 2010-WR-AX-0061 awarded by the Office on Violence Against Women, U.S. Department of Justice. The opinions, findings, conclusions, and recom-

mendations expressed in this publication are those of the authors and do not necessarily reflect the view of the Department of Justice, Office on Violence Against Women.

(208) 354-2302

39

ance—fluctuating estrogen tells your body to hold on to fat.

3) “Weight Gain and Adrenal Imbalance—prolonged stress affects the adrenals and leads to weight gain.

Unless you are a doctor with blood tests to read, it’s going to be very difficult to diagnose which of these three you might be. If you want to lose weight, first try a healthy diet combined with exercise and proper motiva-tion. When it comes to HRT, one should consult with their physi-cian to see what is best for them.

As for hCG, Dr. Lynch taught me that pregnant women produce this in their first trimester to maintain a healthy fetus until the placenta can take over, and is “well-known in medicine” to mo-bilize fat and “used to manipulate other hormones.” It was discov-

ered by the late British Physician, Dr. A. T. W. Simeons to treat obesity in the early 1950’s. “There are mixed clinical opin-ions for the use of hCG for this manner of weight loss,” Dr. Kate Lynch cautioned, “especially in the United States.” In fact, “she told me that the State of Idaho has actually banned the dispens-ing of hCG.

The reality is that hormones are both good, bad and, harmonious. They will change throughout your life, whether you are a man or a woman. I like the way that Dr. Oz puts it O Magazine: “I think of the body’s hormones as musical instruments in an or-chestra: each plays its own part in creating a perfect concert—until the day one is out of tune and throws off the entire melody” May your body make like a musical symphony this fall and beyond!


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DEPRESSIONIS REALTALK TO SOMEONEWHO CAN HELP

www.tetonvalleymentalhealth.comFor immediate help, call the national suicide prevention

1-800-273-talkhotline at

The Teton Valley Mental Health Coalition wants to make your mental wellness a higher priority.

We are the #1 resource for all things related to mental health in Teton Valley. Our mission is to promote mental wellness through education, community action and coordination of resources. For more information or to make an appointment with a coalition counselor go to:

40

Erinn ButulisSpecial to H&W

In late August the tingling sensation begins to run up my spine as I catch wind

from the first bonfires in the valley and the temperature begins to drop at night. I start to dust off the ski porn from summer storage, pull out my down and make my countdown calendar for the first day to step foot into my skis. When September hits I’m dancing around my house in my ski pants dreaming about my first taste of fresh pow for the sea-son. It’s that sacred first turn down a sparkling white glitter field of pure bliss that gets me hooked every time…always ending the day with a huge grin from ear to ear.

My question for this year is how will I be physically and mentally be ready to take those first turns? Every year I say I’m going to train hard this year, and be ready for ski sea-son. Then I find excuses as fall creeps up faster than the first snow. The last of fishing, the first of hunting, antler season and wood cutting season … the process of winterization and the fantasy of maybe planning a quick getaway out of the valley fills my head with a bliz-zard of ideas before the swirls of snow fall ever hits ground. Where is anyone supposed to find time to cross train during mud season?

Whether you will be huck-ing your meat or hanging out on the bunny hill with your

family it’s important to start prepping at the 90-day itch mark or about 12 weeks out to get the maximum benefit. For years I have been inspired by Maxwell Mackenzie’s cliff hucking falls, lines and stunts that are smooth and seamlessly effortless, I wish I could ski Like Max. Mentally I wish I had the power that Dr. Christina Heilman (PhD, ATC, CSCS) from mindset-coach.com has when it comes to mentally training for winter sports. By surround-ing myself by both of them I have been able to set my goals into action this season, ready to train before my legs turn to Jell-O from my first shred sesh of the year.

When ski season comes around I

like to train with and surround

myself by the best to feel physically

and mentally prepared.

____________Erinn Butulis


Gearing up for ski season

41

Inspirational, local, and real Max started skiing at the ripe age of 2 and shares with us how and why it is important to men-tally and physically train before you hit the slopes.

It is physically and mentally important for

me to crosstrain going into ski season so that

I don’t sacrifice the season

____________Max McKenzie

Q and A with Max McKenzie

How do you train during the off season?Q

Why is it physically important to train before you get on snow?

Q

Favorite ski snack or quick breakfast?Q

A: In the off season I train by run-ning, hiking, stretching, cross train-ing by biking/dirt biking and stay-ing off of the couch

A: It is important because I want to go into the ski season knowing that I am strong, healthy and a confident skier.

A: It is important to me to train/cross-train so that I don’t get hurt and have to sacrifice any of my ski season

A: Breakfast burritos! I load them with cheese, beans, potatoes, chilies, eggs, sour cream, salsa and of course, bacon! They are easy to make and perfect size to throw in your pocket!

Why do you think it is mentally impor-tant to train before you get on snow?

Q

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42

This year I needed a little mental inspiration and boost to get ready for ski

season. I couldn’t think of a better person to seek out than ski, sport and outdoor enthusiast, Dr. Chris-tina Heilman, PhD, ATC, CSCS. Christina has over 10 years of experience as an athlete, certified athletic trainer, certified strength and conditioning specialist and university instructor. Christina has her PhD in Sport Psychology and is the founder of Mindset. Thanks to Christina I now have a better insight on the mental and physical connection it takes to be the best you can be on snow. Get Mental…

Q: What’s it mean to get mental?

A: Many people will physically

train for a season but may not reach their full potential or fall short of their goals. It is im-portant to build confi-dence before the season even begins. By physically and men-tally conditioning you feel ready that first day and know that you have the ability. Q: Why combine physical and mental preparation for ski season?

A: Mental and Physical are inter-related; you can’t do one without the other. It helps you mentally to know you have put in the time and preparation to strengthen your body.

Q: What’s your Favor-ite pre-season ski conditioning progres-sion?

A: First, it’s important to establish the funda-mentals in order to build a strong founda-tion. My favorite exer-cise is a lateral step up. This exercise helps w i t h m u s c u l a r

strength, balance and control. The lateral step up works core muscles, stabilizers, and the muscles around the knee to help protect the knee joint and build muscle memory. Q: How does this exercise tie into mental preparation?

A: Many muscles work together

while performing lateral step ups. As a result your brain gets a mental workout because it needs to focus on precisio, efficiency and balance. Regularly participating in this exercise strengthens neural pathways to help build muscle memory, which can improve skiing form and perfor-mance. An additional challenge to this exercise is closing your eyes. By closing your eyes you are helping your body to prepare for those foggy days on the hill. Erin Butulis: Winter enthusiast Erinn is a Certified PSIA/AASI Instructor, Certified Personal Trainer, and a Training Health and Wellness Coach. When Erinn’s done hitting the slopes she heads home to work on her aller-gy free website that focuses on food, wellness and lifestyle journalism, www.gf-blog.com

mINdSET Mental tools to excel in sports, exercise and in life

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Things you can do to get prepared

mentally:Watch ski videos

to help spark motivation.

Set goals with friends to help reach your ski

aspirations.


43

lateral step Up• Face forward standing

straight up on one foot; push through ball of foot and heel.

• Keep core tight, and torso straight, try not to bend at waist.

• Sit back like you would sit in a chair, rather than bending the knee.

• tiP: it’s only one plane of motion make sure knee does not move laterally or go over your toes.

• Keep opposite leg straight.

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Treating those who love the Teton Valley

44

It’s important to start your winter boot camp in an ideal world about 90 days or 12 weeks before ski season. It doesn’t matter if you have five, 10, or

20 minutes per day. The biggest key to success is just getting moving. Get off the couch, start stretching, moving and get-ting into a routine. It could be as simple as skipping outside with your children or taking a walk before or after work. The sooner you start the easier it will get by

the time ski season sneaks up. Start by try-ing a five-minute dynamic warm up, two core exercises, two boot camp exercises and one stretch for a total 10 minutes.

TIP: Slowly add exercises and build up to a 30-minute workout three to five times per week. Make sure to change your rou-tine every three to four weeks.

Dynamic Warm-up: Before starting your work out, try warming up for a minimum of 10 minutes. If you get bored with jog-ging or biking before starting your work out try a dynamic warm up to increase your core body temperature.

A personal favorite is to start stretching before you even roll out of bed into the cold winter day. Move around while you are still warm under the covers. Try get-ting out of bed and doing a three- to six-set repetition of basic yoga or sun saluta-tion. There is nothing better than starting the morning with a second chance to wake up in Savasana … almost better than second breakfast on a day of hiking.

Strength: Short term loads can take a toll on the body. Up to 800 kg of force can press into your body throughout the phases of a turn. Core training is just as vital as strong quads to a power packed ski season.

Core Training: Having a strong core going into the season can prevent injuries. Many people lack the proper stability in

their abdominal area, backs and glutes. With a strong core it will increase your posture and reduce risk of injury in the back and legs.

Endurance: Who said skiing is easy. Endurance plays a role in your mental and physical training. A lot of energy is used just being in a cold climate, maybe an unfamiliar run or terrain, and challenging you to the next level. Pre-season endur-ance training is important to reduce your refraction period throughout the day and to ski day in and day out.

Flexibility: Stretching on a daily basis will reduce the chance of injury and will increase the ability to make more dynamic movements throughout the season. Plus it feels great to stretch at the end of a long ski day, prop your legs up by the fire while you let your feet warm and give your hammy’s a rewarding stretch after all the hard work.

Stability Training: Stability Training is important to incorporate after you have built up your foundation. Start small with just a few minutes a day, eventu-ally increasing to 30 minutes, five times a week. You can start to make exercises harder by adding a bosu ball, fitness ball, or weighted ball to challenge your bal-ance and proprioception. Which are vital to feeling confident once you get into a choppy day that can buck you around like a bobble head on your dash.


WINTERbootcamp

45

Frankie PuglisiSpecial to H&W

just as Sir Isaac Newton’s law predicted that some-thing would continue moving once it got started, that is at least until something comes along with a

bigger force and stops it, so too should our bodies keep moving. As humans, we are designed for movement.

Our ancestors never stopped moving, either for the constant search for food

or for fear of being someone else’s food. But something happened to us when we starting using cars instead of bicycles/horses/feet,

Bodies in moTion should sTAY in moTion


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46

emails instead of snail-mail, grocery store vegetables instead of gardening. We stopped moving—or at least slowed down tremendously. Seemingly, these modern conveniences have brought us to a halt and along with this slowness has come a myriad of health concerns: diabetes, heart disease, arthritis and osteoporosis to name but a few. What is even scarier is that these diseases, once thought to be a natural part of aging, are now afflicting younger and younger populations. Studies have recently deter-mined that for the first time EVER our kids generation will NOT outlive us since these diseases are lowering the human life expectancy. That’s pretty scary. BUT…it CAN be fixed. All you have to do is MOVE.

That’s it, just move. Go for a walk. Blow the

cobwebs of your bicycle. Kick a ball around. Just do something.

here in Teton Valley, there are not only

plenty of opportunities to move (biking, hiking, skiing, snowmobiling) but there are plenty of opportunities to over-indulge in moving or take too many risks while moving. And so we have more than our fair share of injuries related to accidents or simply too much of a good thing. Repetitive stress to a joint, such as hitting the bumps when skiing, obvi-ously will take its toll sooner or later and is one of many reasons why experts always recommend cross-training—meaning that you should indulge moderately in activi-ties that allow for plenty of variety of movements.

some people end up with joint surgeries and even complete joint replacements if they wear the joint down to nothing. Thera-lates is here to help. The world’s first medically supervised exercise program for healthy people who want to stay that way (stay in



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47

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motion) and for people needing some post-rehab assistance to get back on track (start moving again).

World-renowned, veteran exercise specialist and

Educational Director of the Pilates Institute of America, Frankie Puglisi works with clients interested in “stay-ing in motion” OR “getting back in motion” after injury/surgery at her studio in the Eagle Orthopedic Clinic in Driggs.

Through the use of Pilates, Calisthenics,

Gyrotonic, Suspension train-ing and Yoga techniques, Frankie will get you moving

again. And not only will you move but you will move with less pain. Thera-lates will balance the body in strength and flexibility making every movement more comfort-able and thereby encourag-ing more of the thing that you need most—movement. No one feels like doing stuff when they have pain and/or stiffness. With Frankie’s help, pain and stiffness will become thing of the past and through consistent Thera-lates practice, you will learn to move again like you were born to do. Call for details about trying Thera-lates for FREE.


48

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health and wellness: smart living in teton valley

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