health & home in the mid-columbia

in the Mid-Columbia

Spring 2013

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STRESSLife’s ups and downs lead many people straight to the cookie jar. Here’s how to break the emotional eating cycle today

Health & Home Spr ing 20132

A supplement of the Tr i-City Herald 3


By Jeff Schnaufer

If you find yourself reaching for a bag of chips or a candy bar to deal with the stress of work, you really

shouldn’t blame yourself.It’s just your inner hunter-gatherer

looking for a little sustenance. Or maybe what you are really craving is some sweetness towards yourself.

“It’s our internal biological makeup that causes us to crave certain foods,” says James Colquohoun, the Santa Mon-ica, Calif.-based co-author of “Hungry For Change: Ditch the Diets, Conquer the Cravings and Eat Your Way To Lifelong Health” (HarperOne, 2012). “It can come from financial stress, work stress or relationship stress or toxicity stress – all those stresses create a biochemical impact in the bodies and that causes us to create cravings.”

What is really interesting, Colquohoun says, is that for millennia we learned to crave fats and sugars.

“In our hunter-gatherer days it was fats and sugars that helped us survive,” Colquohoun says. “Nowadays when we are stressed we have the same cravings for sugars and fats – it’s not fat from a bison or sugars from a sweet apple – it’s fast food or something.”

It’s this change in the modern “food landscape” that is to blame for our seek-ing out junk food and sweets when we get stressed out.

“Our cravings are not unnatural, they’re not to blame, but the modern food land-scape that is to blame,” Colquohoun says.

Modern food may contain additives that are particularly addictive, Colquohoun says. One particularly addictive additive is Monosodium glutamate – or MSG – which is found not just in Chinese and Japanese

foods, but actually exists in up to 80 per-cent of modern processed food.

“You look at a packet of chips and it might say yeast extract. That contains MSG that causes us to crave the last bit of chips out of the bottom of the bag,” Colquohoun says.

How can you combat such cravings in the modern food landscape?

“One of the best ways to overcome these cravings is to clean up the external environment,” Colquohoun says. “If you start adding nuts, seeds, herbs, sprouts, fermented foods, seaweeds, fruits and vegetables, you start to change your internal biochemistry. As you focus on adding more of them in the daily diet, you eventually push out the other foods. You can only eat so much food in a day. Your body starts to naturally crave the healthier foods.”

“If people want a short cut, it’s a green

Sweet Taste of STreSS

When times get tough, many people

turn to junk food for comfort … but why?


juice or a green smoothie,” Colquohoun says.” One of the recipes in our book is you make a juice with cucumber, celery, kale, parsley and then some lime or a little bit of apple or pear. If you drink that once a day, and people change nothing else, they’ll start to see that it will change their internal biochemistry and will start to impact their cravings.”

Diets are not a short cut, Colquohoun adds. “If people are craving, a lot of people go on a diet,” Colquohoun points out. “My recommendation is not to go on a diet. Focus on adding. It takes a lot of the neurosis out of the diet mental-ity. They can actually have a freer and longer-lasting relationship with food.”

Geneen Roth agrees that diets are not the route to take to stop your cravings.

“I don’t believe in dieting. I believe it ultimately leads to shaming yourself and bingeing,” says the Berkeley, Calif.-based author of “Women, Food and God: An Unexpected Path to Almost Everything”s (Scribner, 2011).

Roth believes stress-related cravings occur for several reasons. First, “be-cause we don’t want to feel what were feeling,” plus the obvious benefit that it tastes good. Also, if you are feeling overwhelmed, “you want some kind of comfort for that and turning to some-

thing that is instantly sweet is gratifying for some people.”

The problem with stress-related sweet and junk food cravings is the crash that comes after the initial sugar high or adrenaline rush.

“Now you’ve doubled your discomfort or suffering because you still have the same situation you had when you turned to food, but then you’ve also eaten and now you feel bad about the fact that you ate over it,” Roth says.

What you can do to conquer such sugary cravings is to give yourself “the

sweetness you really need” in the form of caretaking, Roth says. For at least five minutes a day, make a list of all the good things in your life.

“In the brain, they’ve found out that the brain is Teflon for the good and Vel-cro for the bad,” Roth says. “A destressor right away is to sit down and focus on what the good things are in your life - you become calmer, your nervous system calms down and you become more able to handle the situation.”


The Tri-Cities Cancer Center – A True Community ResourceBy Michael novakovich

The Tri-Cities Cancer Center, the regions only non-profit radiation treatment and support services

facility, offers numerous free-of-charge resources to cancer patients in the Tri-Cities area. The Resource Center at the Cancer Center is open to all cancer pa-tients in our region, regardless of where they are being treated. Services and resources available at no cost include: mastectomy bras, breast prostheses, wigs, hats, scarves and much more. The Cancer Center also offers a number of monthly classes, support groups and community education presentations. Many of these services are offered through a partnership with area busi-nesses or through donations made to the Tri-Cities Cancer Center Foundation.

Health and wellness is a paramount concern for individuals when they are di-agnosed with cancer. The Cancer Center offers dietary consultation with Carolyn Keefer, RD, from Walgreens who assists cancer patients, free of charge, with questions regarding nutrition, weight gain or loss, during or following cancer treatment. To compliment this, the Can-cer Center offers the Cancer WellFit™ Program, a 10-week small group pro-gram designed for cancer survivors who have recently become de-conditioned or chronically fatigued from their treatment and/or disease. The goal of this fitness program is to help patients build muscle mass and muscle strength, improve range of motion, and to increase endur-ance and functional ability. This no-cost program is a collaborative effort between the Tri-Cities Cancer Center and the Tri-City Court Club. The Cancer Center also partners with YogaHut to provide specialty yoga classes offered to cancer patients, their caregivers, and those within 6 months of completing cancer treatment. Classes vary according to the specific needs of the individuals in class.

Aside from effecting a person’s energy level and overall feeling of wellness, cancer can affect a person’s outward ap-pearances as well. Often, the side effects of cancer treatment can leave patients

feeling down and self-conscious. That is why the Tri-Cities Cancer Center has part-nered with two area businesses to provide haircuts, wig styling, and luxury facials. Franki Anderson from Franki & Co. assists patients in selecting a complementary wig and provides personalized wig styling. Patients can also enjoy a luxury facial, compliments of Sunny Almeida from Aesthetic Journeys. Patients will be welcomed into the Cancer Center’s aroma therapy-filled spa room and be provided a 50 minute facial that will leave them revived, refreshed, and with a healthy glow. Additionally, The Tri-Cities Cancer Center offers the Look Good…Feel Better® program which is a non-medical, brand-neutral public service program that teaches beauty techniques to cancer patients to help them manage the appearance-related side effects of cancer treatment.

Of course, patients need to be well informed when making healthcare decisions. Often the information can be overwhelming. The Tri-Cities Cancer Center employs Registered Nurses as Nurse Navigators who work with patients and their families to assist in coordinating cancer care and support resources. The Nurse Navigator becomes a dedicated member of the patients care team helping facilitate personalized can-cer care. Nurse Navigators are patient advocates who ensure timely treatment as well as being resource and information specialists. The Cancer Center’s Finan-cial Counselor works with the patient and Navigation team to provide financial

solutions and assistance with insurance coordination. Additionally, Chaplains offer Individual and family support at the Cancer Center through a partnership with Tri-Cities Chaplaincy. For any com-munity member who would like to learn more about a specific cancer, treatment options, nutrition, prevention, or inspira-tional stories the Cancer Center is home to the area’s largest cancer resource library. The Ralph R. Peterson Library offers many books and videos which can be checked out. Numerous cancer related publications are also available at no charge.

Additionally, the Tri-Cities Cancer Center offers many support groups for patients, family members and even children who have a significant loved one who is undergoing treatment. Support groups include: Living With Cancer, Better Breathers Support Group, Breast Cancer Support Group, Kids Konnection, Laryngectomee Support Group, Lymph-edema Prevention & Education and Viviendo con Cancer – Espanol.

Sunny Almeida from Aesthetic Journeys gives patient free facial.


T R I - C I T I E S Choose the Best It’s Your Healthcare

It’s Your ChoiceChoose Your Tri-Cities Cancer Center

State-of-the-Art Treatment, Close to Home. Your Tri-Cities Cancer Center is the region’s premier cancer treatment facility. Expertise. Precision. Results. Right here in the Tri-Cities.Real Help, Right Here. You don’t have to do it alone. Our Patient Navigation Program is here to support you and your family every step of the way. From appointment facilitation to financial counseling–we work with you. Total Cancer Care Solutions. We offer numerous free services and resources to those undergoing cancer treatment. Your Tri-Cities Cancer Center. A partnership of Lourdes Health Network, Kadlec Regional Medical Center, Kennewick General Hospital and the Tri-Cities Community.If you or someone you know is in need of radiation treatment, speak with your doctor for a referral or call our Patient Navigation staff at (509) 737-3432. We are happy to help you secure a referral for care.

7350 W. Deschutes Ave. g Kennewick, WA(509) 783-9894 g www.tccancer.org Se Habla Español


By Bev Bennett

If you think you need to eliminate appealing foods such as buttery nuts, rich salmon to manage your

type 2 diabetes, health experts can put your mind at ease.

Your culinary options are more delightful and varied than you may imagine. As an added bonus, the foods you enjoy may boost your wellbeing.

Here are five foods to help you thrive:

1. NuTS“These are one of my favorite foods

to recommend,” says Toby Smithson, registered dietitian, spokesperson for the Academy of Nutrition and Dietetics.

Nuts are rich in monounsaturated fat, which may have heart benefits. The fat, dietary fiber and protein in nuts helps you feel satisfied, quieting a growling stomach.

Although dietitians don’t recommend sugarcoated nuts, you can chosose your favorite variety of raw or roasted nuts. If you’re watching your sodium intake, avoid salted nuts, says Smithson of Vernon Hills, Ill.

Nuts, however, are high in calories. Limit your intake to a quarter-cup a day, says Angela Ginn, registered dietitian, from Baltimore, Md.

2. CiTruS fruiTSYou probably know oranges, lemons

and limes are high in vitamin C. The vitamin acts as an antioxidant protecting against cell damage in your body. It also helps support your immune system.

Citrus fruits also have a practical culinary role. “Use citrus juice as a flavor-ing and cut back on salt,” says Ginn, also an Academy of Nutrition and Dietetics spokesperson.

3. fiSh aNd SeafoodFatty fish such as salmon, tuna, sar-

dines and mackerel are high in omega-3 fatty acids, which may support heart health.

Fish and shrimp are sources of lean protein. “Add protein to your meals to increase insulin sensitivity, “ says Ginn, certified diabetes educator.

Of course, the advantages of fish depend on the cooking method, says Smithson, certified diabetes educa-tor. Try baking, broiling or poaching. Batter-dipped, deep-fried fish strips don’t count.

4. Kale The dark leafy green is rich in vitamin K, which

may have a beneficial role in glucose metabolism, according to recent research.

It’s also a good source of dietary fiber and is “packed with antioxidants,” according to Ginn.

Then there’s the volume. If you like a full plate, kale, which is low in calories and carbohydrates, is your kind of green.

5. BeaNSOK, maybe they're not on your crave-worthy list,

but the meaty texture and sweet taste of beans will make you a fan if you’re not already.

The nutrition picture is compelling as well. Beans are high in dietary fiber, which slows down digestion and the release of sugar into the blood stream, according to Ginn. The fiber in beans also means you’ll feel fuller longer, she adds. Here are some ideas for using these five healthful foods in meals and snacks:

• Add kale to vegetarian bean chili.• Puree beans with a little olive oil, garlic and herbs. Add a pinch of crushed red

pepper flakes and a dash of lemon juice. Serve as a dip for steamed vegetables.• Stir together two tablespoons chopped walnuts, almonds or pecans and a half-cup

of low-fat, low-sugar crunchy breakfast cereal. Munch.• Bake a salmon steak. Drizzle on fresh orange juice, minced fresh mint and fresh

ground pepper to taste.• Combine steamed shrimp, orange segments and baby spinach in a salad; toss with

low-fat dressing and sprinkle on two tablespoons chopped pecans.

eat well and manage your diabetes with these top-notch eating ideas

foodS for diaBeTeS CoNTrol


By nicky nicholSon-klingerMan

The first step in safeguarding your home against natural disas-ters is to never say to yourself,

“This will never happen to me.” A natural disaster can happen anywhere, any time, whether it’s a flood, earthquake, wildfire or devastating storm. Some regions are more prone to certain types of disasters, but everyone can take steps to be better informed and prepared.

Fortunately, there are some annual and long-term preventive measures that homeowners can take. Many of these precautions also offer protection from household accidents like kitchen fires or sump pump failure.

Twice a YearCheck smoke detectors every daylight

saving time – once in the spring and once in the fall. “Smoke alarms should be on every level of the home, outside each sleeping area and inside each bedroom. They should be interconnected so that when one sounds, they all sound,” says Judy Comoletti, director of public education at National Fire Protection Association.

Once a YearTake care of the pipes and hoses

around the house, especially washing machine pipes. “We recommend you use the braided hoses because they have a much higher burst strength,” says Joseph King, media relations manager at the Institute for Business and Home Safety, an industry group that researches build-ing safety.

Inspect the roof for any loose shingles. “Pay particular attention to the edges of the roof because as the wind impacts your home, once it hits the edge and lifts those shingles, it can have a zipper effect,” King says.

Make a disaster supply kit with pre-served food, water, batteries, flashlight, and blankets. Check out the supply list at nfpa.org.

Get it Done Once

Research inherent hazards in your area. Disaster preparation depends on your geographic location and other local con-ditions. King says, “If I were to live in a wildfire area, I would want to make sure my yard is in good repair. Do I have sen-sible space zones around my home that can help reduce the impact of a fire on my actual structure?” He recommends checking the IBHS website, disastersafe-ty.org, to type in your zip code and find which weather events you might face.

If you decide to get a power generator, read the directions with care. “Nobody knows that generator better than the manufacturer,” King says. Do not use a generator indoors or in an enclosed space because it produces carbon mon-oxide. “Do not use them in a garage even if the door is open,” Comoletti advises. Also, do not overload the generator. Only plug in necessary items such as a refrig-erator or cell phone.

Disaster-

Your Pad

Mother Nature isn’t the patient type, and she won’t give you time to buy a generator or install storm windows. Here’s our guide to being prepared, from regular checks to long-term projects


Your PadHomeowners Insurance BreakdownFor most homeowners, their property is their largest investment, so it is essential to insure it against any potential damage. Keep these tips in mind when choosing homeowners insurance.

• Insurance should cover the cost of rebuilding the home. “That is not the same as the real estate value of your home,” says Lynne McChristian, a representative of Insurance Information Institute, a group promoting public understanding of insurance. “It costs more to rebuild your home than what you sell it for.”

• Flood insurance is usually not included in standard insurance policies. In flood-prone areas, homeowners sometimes make the easy mistake of foregoing this coverage, according to McChristian.

• Get replacement insurance, which is not typically included. It usu-ally covers 50 to 70 percent of the replacement cost.

• Some plans offer coverage for additional living expenses if you cannot live at home after a disaster. This covers hotel bills, restaurant meals, transportation and other living expenses.

Talk to your insurance company or agent to make sure you are properly covered and focus more on protect-

ing your assets than on your wallet. “If you’re just looking at how much it costs,

rather than what you get, you can make some serious mistakes,” McChristian says.

Long-Term ProjectsEvaluate your property. In

what shape is your roof? Do your windows need repairs? Can your garage door withstand high winds? “You need to address the vulnerabilities of your home,” King says. Bring in a professional inspector if you are incapable of evaluating your home.

Check the house for any cracks or small openings and fill them with weather resistant caulk. It keeps water out and makes the house more energy efficient, ac-cording to King.

Take care of any overhanging branches and cut those back. Wind-blown branches can cause a lot of damage to the roof.

In the wake of October 2012’s Hurricane Sandy that devastated the mid-Atlantic and Northeast, King and Comoletti agree that people are more aware of the ne-cessity of preparing for a natural disaster. However, awareness is only the first step.

“There is going to be a re-newed talk about doing that. Talk

is great. Whether or not people do it, that’s another story,” King says.

Panic and ill-preparedness can cause people to make crucial mis-takes during a disaster. Besides misusing backup generators, peo-ple make last-minute attempts to protect their homes, moves that often are more dangerous than helpful.

For instance, taping the win-dows as a safety precaution in the face of a storm will not help. “Standing against the window is not only foolish and dangerous, it does nothing,” King says.

During a disaster, everything will be out of your control; in-stead, take control before it hits. “At some point, Mother Nature can overcome even the best-en-gineered buildings. However, for these lower intensity disasters, there’s a lot you can do to pre-pare your home. It begins with understanding your risk, evalu-ating your vulnerabilities and investing the time,” King says.


By Dan rafter

When Jonathan McIntosh’s daughter graduated from college and moved into her

own home, she asked a common ques-tion: What tools do I need?

McIntosh knew the answer. “There are so many people who feel lost when it comes to tools,” he says. As founder and CEO of Omaha, Neb.-based CoMc, a company that produces a locking-tile system known as SnapStone, he’s familiar with the traditional barriers to doing some serious home improvement.

“You can do a lot with a small group of important tools. Those are the tools that I tell homeowners to get,” he says.

If you’re not fortunate enough to be related to a home-improvement expert, here is a look at some of the essential tools that everyone, homeowners and renters alike, need in their toolboxes.

The SCReWDRIveRMarie Leonard, a Boston-based home

improvement expert and author of the book “Marie’s Home Improvement

Guide” (Seal Press, 2009), recommends everyone to have at least four screwdrivers, two each of the flat-head and Phillips-head varieties. It’s the most basic and

frequently used tool, for everything from open-ing the battery case on children’s toys to putting

together furniture to tightening loose light switches.

Specifically, Amy Matthews, the home improvement expert for consumer home-improvement website HomeAdvisor, recommends the seven-in-one or five-in-one screwdriver. This tool includes just one handle but holds several different screwdriver heads inside its body, so consumers can save money and space in the toolbox.

The DRILLLeonard calls the cordless drill

one of the most essential tools that a homeowner can have. With both drill and screwdriver bits, it actually functions as two tools in one, a drill and a high-pow-ered screwdriver.

The cordless drill is indispensable when hanging pictures, tightening loose screws in that wobbly living room floor, hanging drapes and shelves and assem-bling furniture.

Matthews recommends the 12-volt variety for people who anticipate average use for their drills. While 12 volts used to be too weak for regular use, Matthews says the new versions are both light-weight and still pack enough power in their relatively small frames.

The TAPe MeASuReThe humble tape measure is an ex-

traordinarily useful tool, McIntosh says, and it will save a lot of time traveling to and from the home improvement store.

It’s important for simple tasks, like measuring a doorway to make sure a new chair will fit through it, and more complex tasks, such as building bookshelves or hanging drapes.

6 essential Tools

for fixing, installing, removing, replacing or otherwise

improving the home

The simple tape measure will save you countless hours driving back and forth from the home improvement store, assuming you remember to use it.


The WRenCheS AnD PLIeRSEvery homeowner’s toolbox should

contain a variety of wrenches and pliers, McIntosh says. He recommends buying a set that will include the most frequently used varieties of these tools, including a combination wrench, adjustable wrench, socket wrench, needle-nose pliers, tongue-and-groove pliers and flat-nose pliers.

The SAWUnless you plan to finish the basement

yourself, be frugal when it comes to saws, McIntosh advises. A simple, inexpen-sive handsaw will suffice for people who will only cut a limited amount of wood throughout their lifetimes.

Those who plan on doing larger home-improvement projects that require more cutting can upgrade to a smallish circular saw. Leonard recommends the 6-inch variety.

If you plan on doing a decent amount of woodworking, consider investing in a kit that comes with a battery-operated drill, circular saw, handsaw and sander.

The CAuLkInG GunLeonard says that homeowners can

save thousands of dol-lars by learning

how to use a caulking gun. Spreading caulk or sealant around the edges of sinks and tubs prevents water from seeping into the walls around them. Otherwise, the water can cause mold and rot quickly.

It’s a small investment to save yourself the trouble years down the line.

Some of these tools may seem daunt-ing, but home-improvement pros have some advice: The best way to learn how to use cordless drills or caulking guns is to practice on scrap material before using these tools for real applications.

Scrap metal and wood is readily available at the local hardware store.

“I always recommend that people buy some extra wood and screws or practice on their garage walls or some other place they don’t care about to get familiar with the tools,” Leonard says. “You can read about using tools all you want, but until you practice with them, you won’t feel comfortable.”

Learning to caulk and seal could save thou-sands of dollars on fixing water damage.

Most non-woodworking homeowners don't need

more than a simple handsaw.


Are you a hands-on, handy homeowner? Every-one should know the basics of home safety and repair. Take this short quiz and find out if you're ready to embark on some home improvement projects this year

Pop Quiz: Ready for Anything

When painting at home, what should you NOT do?1

True or false: 5

Answers

1. B. Painter’s tape is a useful tool for big or small paint projects.

2. D. Gold/brass are back.

3. A. It takes little prior knowledge to install win-dow insulation kits.

4. C.

5. False. You only need to check your pipes once a year.

6. D.

7. D.

8. C. Native plants are suited for your climate and require less watering.

A: Buy sample jars of paint before investing in a full canB: Only use painter’s tape when painting the wallsC: Ensure the surface to be painted is clean of dust and dirtD: Ensure the room is properly ventilated

Gold and brass metals in the kitchen and bathroom are NOT:

A: VersatileB: ModernC: TraditionalD: Outdated

Of the many ways to insulate your house, what is the easiest and least expensive?3

A: Window insulation kitsB: CaulkingC: Weather strippingD: A new heating system

Where should your smoke alarms be?4

6 What’s the best way to spend less money and energy on heating?

A: In the kitchen and living roomB: One on every floor of the houseC: On every level of the home, out-side each sleeping area and inside each bedroomD: Only in the kitchen

7

A: Buy space heaters for every bedroomB: If you have a fireplace, use it instead of your heating systemC: Put solar panels on your roofD: Program your thermostat and change your air filter

Why do the experts recom-mend keeping a cordless drill around the home?

A: It can act as a drill and a screwdriverB: It can help put together furnitureC: The smaller models are powerful enough for typical home use nowD: All of the above

8What can you do to reduce water use for landscaping?

A: Keep your plantings far apart from one anotherB: Avoid using mulchC: Choose only native plants for landscapingD: Choose more “full sun” plants

2

You should check the pipes and houses in your home, especially the washing machine pipe, every time the seasons change.

Feb. 22-24 • TRAC • PascoFriday 11 am - 8 pmSaturday 9 am - 8 pmSunday 9 am - 5 pm

Admission: Adults $6Kids Under 12 Free

Bring a non-perishable food item for the Salva-tion Army food pantry and get $1 off admission.

Featuring FREE daily seminars with the price of admission.

A Standard Flower Showpresented by the Blue

Mountain Garden Club!

There’s something for everyone!

Presented by:

Lowe’s

Hosted by the National Association of Women in Construction

Media Sponsors:

Sample eight different wines as you tour the Regional Home & Garden Show. Tickets are $15 and include a complimentary wine glass. Reserve tickets in advance by calling the HBA offi ce at 509.735.2745 or

purchase at the door the night of the event. Must be 21 or older and present valid ID to participate.

Visit WWW.HBATC.COM for more information!

Friday, February 22 • 4-8pmGroup One / Tri-Cities

Premier Sponsor:Wine Walkne Walkne WalkCUSTOM FENCING & DECKING

RICK’SPremier Sponsor:

health & home in the mid-columbia

Documents

junk food

james colquohoun

modern food landscape

fast food

modern food landscape

cent of modern processed

stress of work

work stress