Thursday, June 24, 2010

July 2010 - Montana Woman Editor's Note


From the Editor


Wow!  It has been a busy spring here in the Montana Woman offices.  The magazine continues unprecedented growth.  We are grateful for the wonderful letters we receive from our readers sharing how much they enjoy our publication and from our advertisers who encourage us with reports of the positive responses they receive from their ads.  Thank you for all your kind words and support.
     The Montana Woman Foundation continues to grow as well.  We are happy to welcome new board members:  Shirley Burns, Suzie McAllister, Chris Noel, Elena Pendall, and Veronica Sunsdahl.  And other exciting things are happening!  The Spring Tea and Train fundraiser was a great success with everyone enjoying a fun-filled day spent in Essex (for more details, see p. 56).

The Golf Tournament, also an annual event, was held at the Crossroads Golf Course and hosted a record 12 teams.  Proceeds from this popular event will benefit the Montana Woman Scholarship Fund and WINGS Regional Cancer Support.  The August issue of the magazine will have some great images and special “thanks” for everyone who helped to make this one of our most successful fundraisers to date.
     We are also excited to be hosting a raft trip on July 17, 2010.  It has been a few years since our last raft trip, but due to popular demand we are bringing it back.  Our journey will begin at Montana Raft Company in West Glacier at 9 a. m.  From there we will be transported to Bear Creek (up past Essex) where we will board the rafts.  We will float the “upper” part of the Middlefork, which doesn’t get the attention it so richly deserves; the scenery is spectacular and the raft “traffic” minimal.  We will float down past the Walton Goat Lick providing a perfect opportunity to spot the nimble-footed goats (and, hopefully, a few baby “kids”) feeding off the natural minerals that “seep” through the rocks.  (Make sure to bring your waterproof camera.)  The journey will continue down the Middlefork until we reach the Walton Ranger Station where we will stop to stretch our legs and enjoy a wonderful lunch.  After about an hour of eating and relaxing, we will board the rafts and continue on to our destination, Paola Creek.  This is a full day adventure and the cost is only $65 for foundation members and $70 for non-members.  We hope you
will be able to join us.  If you would like to reserve a spot for you and your friends, please fill out the attached card and return with your check made payable to The Montana Woman Foundation.  This is a truly fun event for the entire family.
     The deadline for scholarship applications was June 1st.  Now begins the painstaking process of selecting the most worthy recipients.  Once again, we are impressed with the caliber of the women of our grand state.  And we always smile when we read applications from small communities such as Ekalaka, Two Dot, Oilmont, Hardin, and the list goes on and on.  This year’s scholarship recipients will be announced in the September issue of the magazine.
     As spring turns to summer and the sun encourages new growth, we feel doubly blessed to be enjoying continued growth for the magazine and the foundation.  None of this would be possible without support from the many fine communities throughout the Treasure State.  Thank you for your part in helping us realize our dreams.

Take Care,


Wednesday, June 2, 2010

June 2010 - Integrated Health By Jamie Lynn

Integrated Health



by Jamie Lynn


Water constitutes about 75 percent of your body; a slight shortage can have serious effects on the overall functioning of your body. 

     Like a miracle cure, water helps the body flush out toxins, improving its performance. Water also charges up joints and promotes longevity by boosting your overall health.

Like any fine-tuned machine, when you’re well lubed you can function at your peak, mentally as well as physically. At least three-quarters of your brain is water.  Shorten the supply and you dull your senses... literally.  So not only do your muscles need water, your brain does, too.  Sufficient hydration helps keep your cognition clear and your reflexes fast.

     Water is essential for keeping your body temperature normal.  It also cushions your joints and helps get nutrients in and waste out.  If you don’t drink enough, you can become dehydrated, which will affect your performance.  It can make you tired and cause dry mouth, headaches, light-headedness and constipation.

     If you fail to take in enough water each day, your body thinks that it is entering a period of drought.  As a result, your body reacts by storing as much water as possible to get through this drought, which leads to inflammation in your body. 

     If you exercise regularly, it’s important to think not only about what you eat, but also about how much (and what) you drink.  And because exercise speeds up water loss, it’s critical to know how to stay properly hydrated.  Before you exercise, start by drinking fluids several hours before your workout.  This will promote a normal fluid and electrolyte balance.  During exercise, water is the best fluid for most people; stay away from sugar filled sports drinks.  After exercise, the goal is to replace any lost fluids.  Aim to drink within 30 minutes of working out.  Your fluid replacement needs will be higher after endurance or high intensity activities; just listen to your body. 



  • Start your day with an 8-oz glass of water, before your morning tea or coffee.
  • Drink a glass of water before you eat, even if it is just a snack.
  • Find a water bottle that you will enjoy drinking from.
  • Instead of buying water in small bottles, improve your water source at home or work; save money and the planet.


     Jamie Lynn is an ACE Certified Personal Trainer and Weight Management Coach with Integrated Health.  She has a passion for helping individuals and families feel better and reach their optimal weight goals.  Jamie teaches monthly cooking classes, group strength training and running clinics in Kalispell, MT.  Visit her site at for recipes, workouts and other great information.