Health Bulletin Board Www.spokesman.com/livewell – Tue, 19 Feb 2013 Pst

New listings

Meal Planning and Food Choice for Fat Loss Take the mystery out of labels, ingredients, shopping and meal planning for losing weight and keeping it off. Cheryl Gomez, educated in sports medicine and a certified massage therapist, will discuss what ingredients stimulate food cravings, how to identify fat-promoting foods on labels, and both the physiological and psychological aspects of fat loss. Wednesday, 6:30-8 p.m. Pilgrims Market, 1316 N. Fourth St., Coeur dAlene. $5. RSVP required at (208) 676-9730 or www.pilgrimsmarket.com[1].

Everything You Know About Weight Loss Cooking Is Wrong Discover simple recipes 

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New listings

Meal Planning and Food Choice for Fat Loss Take the mystery out of labels, ingredients, shopping and meal planning for losing weight and keeping it off. Cheryl Gomez, educated in sports medicine and a certified massage therapist, will discuss what ingredients stimulate food cravings, how to identify fat-promoting foods on labels, and both the physiological and psychological aspects of fat loss. Wednesday, 6:30-8 p.m. Pilgrims Market, 1316 N. Fourth St., Coeur dAlene. $5. RSVP required at (208) 676-9730 or www.pilgrimsmarket.com. [5]

Everything You Know About Weight Loss Cooking Is Wrong Discover simple recipes and tips for ingredients, snacks and meals that can maximize your fat burning routine. Taught by Jessa Greenfield of Ben Greenfield Fitness. Healthy samples and recipes included. Thursday, 6:30-8 p.m. Pilgrims Market, 1316 N. Fourth St., Coeur dAlene. $10. RSVP required at (208) 676-9730 or www.pilgrimsmarket.com[6].

Mind, Body and Spirit Holistic Fair: Calling All Angels The fair promotes awareness of health, nutrition, exercise, the environment, art, interdependency of small businesses and more. Come and see 30 vendors and hear eight educational presentations; among the speakers is author and pet psychic Shirley Scott speaking about methods of communication with the angelic realm and spirit guides. Saturday, 10 a.m.-5 p.m. Unity Church on the South Hill, 2900 S. Bernard St. Free. For more information contact Charles Lightwalker at (509) 389-7290 or Linda Christine at (509) 496-8138.

Seventh Annual Healthcare Management Conference Join businesses and health care leaders for a day of discussion on local programs to address access, quality and other health care issues. Organized by the Health Services Administration student group at Eastern Washington University. 7:45 a.m. to 4:14 p.m. March 1, 668 N. Riverpoint Blvd. on WSU Spokane campus. $50 for professionals, $25 for students. Register by Feb. 23. Contact Rose Morgan at (509) 828-1218 or rmorgan@ewu.edu[7].


Hip and Knee Pain: Causes and Treatments Featuring physicians of Northwest Orthopedic Specialists. Complimentary dinner will be served. Today, 6 p.m. Valley Hospital Education Center, 12606 E. Mission Ave., Spokane Valley. Free. Registration required. Call (509) 473-5672, email Diane Cendana at cendand@empirehealth.org[8] or register online at spokanevalleyhospital.com[9].


Red Cross Reconnection Workshops Program to give support and skill-building for families of service members who have been deployed repeatedly. Feb. 28, 6-7:30 p.m., Exploring Stress and Trauma; March 28, 6-7:30 p.m., Identifying Depression. American Red Cross, 315 W. Nora Ave. To register and for more information, call Breezy Tottenhoff at (509) 326-3330, ext. 202 or email Breezy.Tottenhoff@redcross.org[10].

Womens Cancer Survivor Retreats A weekend of rest, reflection, sharing, massage, reflexology, presentation, accommodations, meals and more with others who have been or are on the same journey. Retreats are: March 15-17, and May 17-19. Suggested donation is $195, $15 due at time of registration will be applied to total. Held at St. Josephs Family Center, 1016 N. Superior St. Call (509) 483-6495, email pnovak@sjfconline.org[11], or visit www.sjfconline.org/womensretreats[12] forcancersurvivors.html for more information and to register.

Other programs

Golds Gym EventsZumba: A combination of Latin rhythms and easy to follow moves that create a great workout in a fun atmosphere. Held Mondays, Tuesdays and Thursdays at 6:30 p.m., and Saturdays at 9:15 a.m. Senior Fitness: Age appropriate class designed to improve balance and stability, cardiovascular health and strength. Held Tuesdays and Thursdays, 8:30 a.m. Classes are held at 2921 E. 57th Ave. Call (509) 448-5800 for more information.

Health for All This community-based health care access project links uninsured individuals and families in Eastern Washington with state health insurance programs and assists those who do not qualify for state-sponsored coverage by linking them with appropriate community resources. Call (866) 444-3066; in Spokane County, call (509) 444-3066.

Hearing Loss Association Spokane Chapter – Group provides support, education, advocacy, and camaraderie to people with a hearing loss. Each meeting features a speaker system, real-time captioning, and a room loop to make easy communication possible for all present. Meetings are held the second Saturday of each month, 9:30-11:30 a.m., at St. Lukes Rehabilitation Institute, 711 S. Cowley St. Meetings are free. Call (509) 893-1472 or email hlaspokane@hotmail.com[13] for more information.

Latin Fitness Classes Basic dance and aerobic moves set to Latin and pop music. Offered Mondays and Wednesdays at 7 p.m., in the Community Enrichment Center, 110 S. Main St., Colfax. Cost is $7 per session or $35 per month (first class is free). All sizes and shapes are welcome. Call (509) 432-4906 for more information and to register.

Mastering the Social World Social skills groups for children and adolescents who may struggle with understanding how to socially engage with others, making and maintaining friends, and maneuvering within the cultural norms of society. Six-week class for youth ages 6-11 is held Wednesdays, 4-5:30 p.m., and Saturdays, 3-4:30 p.m., and covers topics such as: social rules of interactions; being part of a social group; theory of mind; how to go from casual to lifelong friendships; how to read the language of peers; going with the flow and being flexible; and decision-making. Cost is $240. Six-week class for youth ages 12-18 is held Thursdays, 4-5:30 p.m., and Saturdays, 1-2:30 p.m., and covers topics such as: social boundaries; knowing others perspective; and self-advocacy. Cost is $240. Call (800) 355-7155 or (509) 328-2740, email services@imaginebehavior.com[14], or visit www.imaginebehavior.com[15] for more information.

Meditations for the Heart and Mind Guided 30-minute meditation, with time for discussion on weekly topic, Wednesdays, 6-7:30 p.m., at St. Joseph Family Center Canticle House, 1016 N. Superior St. Classes began again July 18, 2012. Fee: $10-$12 per session. Call (509) 928-3948 or visit www.mainstream-mindfulness.com[16].

Metaphysical Research Society Meets the second Tuesday of each month, 7:30 p.m., at Unity Church South, 2900 S. Bernard St. Call (509) 838-8155 for more information, or visit www.mrsspokane.com[17].

Nicotine Anonymous Twelve-step support group offering our experience to those who want to quit smoking. Meets Wednesdays, 3-4 p.m., at Partners (formerly Spokane Valley Community Center), 10814 E. Broadway Ave., Spokane Valley. Call (509) 926-9804 or (509) 474-1845 for more information.

Overeaters Anonymous Is food a problem for you? Do you binge eat for no apparent reason? Is food affecting your life? Free support group, no fees, no weigh-ins, no diets. Call (509) 328-9972 or visit www.oa.org[18] for more information.

Contributions should be mailed to the Health Bulletin Board, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210, or emailed to features@spokesman.com[19]. Deadline for Tuesday publication is noon Thursday.


  1. ^ www.pilgrimsmarket.com (www.pilgrimsmarket.com)
  2. ^ log in (www.spokesman.com)
  3. ^ Create a Spokesman.com profile (www.spokesman.com)
  4. ^ email (www.spokesman.com)
  5. ^ www.pilgrimsmarket.com (www.pilgrimsmarket.com)
  6. ^ www.pilgrimsmarket.com (www.pilgrimsmarket.com)
  7. ^ rmorgan@ewu.edu (www.spokesman.com)
  8. ^ cendand@empirehealth.org (www.spokesman.com)
  9. ^ spokanevalleyhospital.com (spokanevalleyhospital.com)
  10. ^ Breezy.Tottenhoff@redcross.org (www.spokesman.com)
  11. ^ pnovak@sjfconline.org (www.spokesman.com)
  12. ^ www.sjfconline.org/womensretreats (www.sjfconline.org)
  13. ^ hlaspokane@hotmail.com (www.spokesman.com)
  14. ^ services@imaginebehavior.com (www.spokesman.com)
  15. ^ www.imaginebehavior.com (www.imaginebehavior.com)
  16. ^ www.mainstream-mindfulness.com (www.mainstream-mindfulness.com)
  17. ^ www.mrsspokane.com (www.mrsspokane.com)
  18. ^ www.oa.org (www.oa.org)
  19. ^ features@spokesman.com (www.spokesman.com)

Original Story Here


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  1. Reply

    What Can I Do To Guarantee Losing Weight And Toning In A Fairly Fast Way? I really need to lose weight and I have been having trouble.

    What workouts should I do?
    What foods should I eat?
    Which foods should I avoid?
    What is considered a “small” meal when people mention eating 5-6 small meals a day?
    How much water should I drink?
    What other weight loss and fat loss tips do you have?


      • HealthNut
      • February 22, 2013

      Drink Genmaicha green tea.

      it is a japanese natural tea, that helps with weight loss.


  2. Reply

    What Are Some Good Ab Exercises? I’m really skinny and I really don’t have any fat in the abdomen area, but I’m trying to get my abs defined. A lot of the articles for ab exercises I’m seeing have things like “fat loss tips for great abs”. Since I don’t need to lose fat, I’m wondering if I need to do different kinds of exercises than what those articles are suggesting.
    I’m also doing cardio exercises. Should I do ab exercises before or after I do cardio? Or should I do them at completely separate times?

      • HealthNut
      • February 22, 2013

      They say so, because you do have fat on top of your abs, you just do not need to lose it anywhere else. Or little flab.
      jogging is an excellent exercise because it let you tone throughout your whole body. If you want to tone in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      an excellent exercise, you can do it in front of your TV: sit on a
      stool, and put your toes under something (piece of heavy furniture,
      for example). In your hands hold a little dumbbell. Please, make sure
      that it is not very heavy, start with one kilo, for example, or you
      will damage your back and spine! Slowly move the upper part of your
      body back, until it’s parallel with the ground. Stop for a second and
      move it back to the sitting position. Repeat ten times. Every week add
      to the number of repetitions. You will see the results in a week,
      guaranteed! You will see or feel under the fat – if you have any – six
      pack and muscles. Dumbbells do wonders. Much better than these
      crunches – I came up to three hundreds and there was no results AT
      ALL. With the dumbbells you will see it in a week.

  3. Reply

    How Do I Get In Shape Over The Summer? I weigh 130 plus pounds and I’m 13 years old. But the 130 pounds is mostly fat. By fall when school starts again, I want to have lost some fat and gained some muscle. Every day I play DDR (Dance Dance Revolution) on difficult, and it is difficult, I sweat my butt off every time. I also go to the pool and swim 24 laps every other day. But I haven’t seen any results. Should I keep doing what I’m doing, or should I add something on? Please give me some fat loss tips, thanks!

      • HealthNut
      • February 22, 2013

      First of all…good for you for working out and taking charge of your health. I am sure you are a beautiful person.
      How’s your diet?
      Are you eating enough protein? Are you eating a lot of empty carbs like pastries….? How’s your sugar intake?
      Sometimes the scale doesn’t change but our bodies do. Try taking measurements. I had lost 13 inches off of my body….but only 10 lbs on the scale.
      Keep in mind that muscle weighs more than fat.
      Keep a food journal – it will hold you accountable. Look up online how many calories you should eat based on your age, height, weight, and activity level.
      Hope this helps sweetie and best wishes.

  4. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

      • HealthNut
      • February 22, 2013

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Spicy Turkey Salad recipe – 304 calories

      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

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