Health and wellness 2014 by Richard Dalton

Free

Health 2014

WELLNESS

tips

oils

High Altitude training

Sports concussions One man' s journey

Stay Energized

Master you

mindset

Teton Valley News empowering the community Health & Wellness

Do you travel to see a specialist?

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Health & Wellness

7 I How high is too high to train? 11 I Seasonal eating brings myriad of benefits 12 I Oil essentials: The health benefits of oils

15 I Turn up the heat this winter 18 I The teen's knees:

What is Osgood Schlatter Disease?

21 I It's the little things 22 I Sports-related concussions: It's not a game

26 I How to stay energized 28 I Fitness tips from local athletes 31 I Is sitting the new smoking? 32 I Master your mindset 35 I Turning your life around: One man's journey

38 I Food combining 41 I Persuasive, debilitating and delicious 47 I Butter in you coffee

Health & Wellness

The Teton Valley News

Health

Wellness

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Publisher SCOTT ANDERSON

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Managing Editor Rachael Horne

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Staff Writers

Scott Stuntz

Shannon Clay

Jason Suder _______________________________________________________

Contributors

Erinn Butulis

Dr. Chris Heilman Preston Lindsay

Dr. Maurice Brown

Dr. Chad Horrocks EMMILIE WHITLOCK

Rebecca Long Pyper

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How

Health & Wellness

High is

High

too

to train

Scott Stuntz H&W Staff

nyone who has biked up to Relay Ridge in the Big Holes or has ran up Grand Targhee in the annual Wrun for Wray Hill Climb knows what altitude can do to an athlete's body. However, the same factor that causes your lungs to burn also gives athletes living in mountain towns an advantage So, how high is too high? Do those living in towns in Summit County, Colorado like Silverthorne at 9,035 feet or Leadville, the highest incorporated city in America at 10,152 feet, have an athletic advantage over someone living at the 6,109-feet elevation of Driggs?

To answer that question, it helps to know exactly what the benefits of altitude are and what the downsides can be.

Scott Conger is an associate professor in exercise physiology at Boise State University. Living at high altitude,

something that he defines as above 8,000 feet, creates, changes in the blood that allows athlete's bodies to produce more red blood cells, which means their blood can transport more oxygen.

Higher elevations increase the levels of the blood hormone erythropoietin, also called EPO. That abbreviation may sound familiar to cycling fans or anyone familiar with the career of Lance Armstrong. EPO is one of the substances he and many other professional cyclists took to gain a speed and power advantage by increasing the amount of oxygen delivered to their muscles.

Conger said living at elevations 8,000 feet above sea level naturally increases the levels of EPO in a person’s blood. Actually, he said the benefits start at 5,000 feet but are “statistically significant” above 8,000 feet. The word to pay attention to in the phrase “living at altitude” is “living.” “What’s the best way to maintain [this benefit], it’s not High continued on page 8

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High continued from page 7

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training at altitude, it’s living at altitude,” Conger said.

High and low elevations have the same percentage of oxygen in the air, around 21 percent, but since the air is less dense at high elevations, oxygen molecules are farther apart. That means even with increased EPO levels, it’s tough for runners or cyclists to gulp enough oxygen for things like interval training.

USA Track and Field actually recommends athletes live at high elevations but train at lower ones. To get the most of the “hematological” or blood chemistry benefits of altitude while still allowing athletes to push themselves in workouts.

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Conger said some elite athletes will live in places like Park City, Utah (7,000 feet), and train in nearby Salt Lake City (4,300 feet.) Of course, that option is not open to everyone and especially not to Teton Valley athletes, since driving to Boise for a run is not especially realistic. Jay Batchen runs Dreamchasers Outdoor Events in Driggs and

For those living at around 10,000 feet above sea level, like Leadville residents, there are definitely downsides. [There is a] hypoxic effect not just for your muscles, but for normal bodily functions. _______________________________

Scott Conger

coaches several top-level athletes. He said that he is aware of the general trade-off, higher elevations mean more EPO but less intense training, but it doesn’t directly affect his coaching strategies. “The problem with it [live high – train

low], unless you're going to the Olympics or have unlimited resources, it ’s hard to actually f o l l ow t h a t ,” Batchen said.

There are options for those living at higher elevations to simulate low altitude training environments, he said, but they are expensive and difficult to use. Athletes can do high intensity sprinting on a treadmill with an oxygen mask or on a track with a person following them on a bike with an oxygen tank.

While there is some scientific consensus on the high-low method, Batchen said since exercise science is a particularly fluid field, he instead focuses on the aspects of training and workouts he can control instead of following his clients on a bicycle with oxygen bottles. So for most people, who live and

train in the same places, how high is too high? Even for people going to a lower elevation to train, USA Track and Field saw diminishing returns for t hose l iv i ng at around 8,000 feet or above.

Conger said that for those living at around 10,000 feet above sea level, like Leadville residents, there are definitely downsides.

“[There is a] hypoxic effect not just for your muscles, but for normal bodily functions,” he said.

Because of the trade-off that comes from living higher, Conger said a middle altitude is probably a pretty good option for both training and getting increased levels of EPO. His definition of middle altitude was around 6,500 feet above sea level, just a few hundred feet above the elevations of Driggs and Victor.

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seasonal eating brings myriad of benefits Emmilie Whitlock Special to H&W

need An

ealthy eating can often seem monotonous, unless you take a few tips from the four seasons — and we’re not talking about the rock band. Managing your diet on a seasonal basis isn’t as complex as it may seem. Seasonal eating incorporates fruits and vegetables from the current season into your meal. So if you’re settling in for a long winter, be sure to stock up on kale, sweet potatoes, collard greens and Brussels sprouts. And don’t forget the kiwis, oranges and passion fruits. Eating seasonally has many benefits to your health and your wallet. Eating a food in season ensures you get the most nutritional value and the most bang for your buck — because then you don’t have to ship peaches from thousands of miles away in the winter. According to the Institute for Integrative Nutrition, some tips for seasonal eating include adjusting cooking methods depending on the season.

o r th o d o nti st ? “During colder moths, put more heat into your food and cook it longer. Try roasting, baking and making stews to keep warm.” Other tips include incorporating more raw foods in the spring and checking with local grocers throughout the year to determine what is in season — generally, fresh produce is in abundance.

“Staying in tune with your body and eating appropriate seasonal foods will provide more energy and strengthen immune systems, ultimately achieving inner and outer happiness, beauty and balance,” the Institute for Integrative Nutrition reported. Eating seasonally supports local farmers, according to Mother Earth News. When the amount of customers eat or supply seasonal, locally grown foods, the demand increases, creating a better business market for farmers. Some people store t he food t hey

Seasonal eating continued on page 16

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he Althy Bodie s he Althy mi n ds he Althy smil e s Health & Wellness

oil essentials Shannon Clay H&W Staff

The health benefits of oils

From deep-frying to deep tissue massage, oils play a huge role in our lives. Oils lubricate our bodies inside and out, including our

Health & Wellness

joints, our hair, and all of our organs. Carrying essential fat-soluble vitamins and oxygen within our bodies, oils help to maintain cell vitality while keeping our cells hydrated. Provided by oils, essential fatty acids omega-3 and omega-6, are essential because our bodies cannot produce them and, therefore, they must be assimilated from the food we eat. Oils become a part of the raw material for every cell in our bodies. If the oils we are eating are not capable of being used by the body, many symptoms can occur as a result. Not all oils are created equal. This article to il-

luminates the importance of unrefined, organic oils.

Buy organic

If there is one thing that you buy organic make it your oils. Furthermore, make sure you are getting plenty of unrefined oils. Refined oils are not top quality because of the processing they go through. Oils are refined in order to remove particulates and resins and to create a longer shelf life, but the process also removes nutrients and flavor, leaving a tasteless, odorless body clogging fat and can actually expose people to chemical toxins and even heavy metals. Expeller pressed oils are a definite step up, but are likely not raw. An expeller is basically a screw like press that can reach very

high temperatures leading to cooking of the oils. The best oils are packaged without being exposed to even light. Cold pressed is the same as expeller, but is done in a temperature-controlled environment. Cold pressed is the best method, leaving the oils closest to their original plant molecular state.

Purity

What is more important, highlighted by smell and taste, is the oils purity. In a study to find the amounts of protein found in unrefined and refined oils conducted by the Nestle Research Center, it found that there were no proteins found in most refined oils while there were proteins found in the unrefined oils.

Damaged fats and proteins found in refined oils and fats are causing obesity and “dysfunctional fat profiles” in the United States. In one research study, an enzyme therapist conducted a series of urine tests, and found that people were not digesting refined oils and that they were passing through the digestive system unabsorbed According to The Body Ecology Diet by Donna Gates, trans fats found in fried and processed foods have detrimental affects including causing a risk for type II diabetes, lowering HDL (good cholesterol) and reducing blood vessel function.

“Eating a variety of high quality organic, unrefined fats and oils is essential for your health. They are even being used in alternative medical clinics and spas around the world to fight depression, emotional disorders, ADHD, autism and schizophrenia.” The body Ecology Diet book his a great resource especially for those fighting viral diseases and all sorts of digestive issues.

Smoke point

One issue with unrefined oils is that their smoke point is lower than refined oils. Eating oils that have been cooked above their smoke points, the point at which the oil begins to smoke, causes oxidation in the oil, compromises the nutrients and can burn which is carcinogenic. Olive oil for example, if heated too high, loses its ability to assimilate into the body and can lead to cellulite and weight gain.3

(cold pressed) coconut oil, organic unrefined (cold pressed) sesame oil, cold pressed olive oil and unrefined (expeller pressed) grapeseed oil. Generally these oils each have a specific set of roles. The grapeseed is used for cooking, the sesame is used for dressing and to be poured over steamed veggies and for skin care, while the coconut oil is used to make no-bake goodies, baked goodies and for skin care. Both coconut and sesame can be applied in the shower before getting wet, or after, by massaging the oil towards the heart and then washing it off with all the grub. The olive oil is occasionally used for cooking and is delicious poured-on, uncooked, over meals.

Animal fats

Another source of essential fatty acids come from animal fats. Butter, lard, and ghee are prime fats when derived from healthy sources. Raw butter is best because it contains the enzyme lipase. Lipase helps to digest the fats in butter. Finding raw butter is not incredibly easy, but is actually not too hard to make at home from raw milk. Ghee, also a great essential fatty oil is basically the oil of butter. You can purchase or make your own ghee easily. Lastly, good lard from a fresh from the farm, organically raised pig provides essential fat. Each of these high quality fats have different make-ups and are used in different ways in our bodies.

Once you have found a healthy variety of oils and essential fats to enjoy daily, it is almost impossible to go back to “vegetable oil” (any of the highly refined oils from canola, corn soybean which are, by the way, all genetically engineered). The richness of quality oils is highly enjoyable once you get used to the

Smoke Point of Oils Avocado oil

520°

Coconut oil (refined)

450°

Peanut oil (refined)

450°

Sunflower oil (refined)

450°

Sesame oil

410°

Canola oil (refined)

400°

Grapeseed oil

400°

Olive oil (refined)

400°

Coconut oil (unrefined)

350°

Olive oil (unrefined)

320°

Peanut oil (unrefined)

320°

Sunflower oil (unrefined)

225°

variety of tastes.

Other uses

Recently, there has been a surge of using oils topically for skin and orally for health benefits. Oils loosen and dislodge toxins and lift the crud away according to a blog post from the Awakening Wellness Center based in Victoria, BC. Here is a new facial cleaning method that I am going to try out. Crunchybetty.com talks about the Oil Cleansing Method used for cleansing your face. She shows how to combine a variety of oils to fit your skin type needs. Oils continued on page 14

A variety of high quality fats with totally different fatty acid profiles all play different and important roles in your body.

Oil uses

The oils in my home include organic unrefined

Health & Wellness

Oils continued from page 13

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http://news.cancerconnect.com/cooking-oilconundrum/

1. (J Agric Food Chem. 2008 Jun 25;56(12):434851. doi: 10.1021/jf7036888. Epub 2008 May 31.Determination of proteins in refined and nonrefined oils.

Martín-Hernández C1, Bénet S, Obert L. Author information1Nestlé Research Center, Nestec Ltd., Vers-chez-les-Blanc, CH-1000 Lausanne, Switzerland. carmen.martin-hernandez@rdls.nestle. com provided by PubMEd.com) 2.(http://www.cnpp.usda.gov/Publications/ DietaryGuidelines/2010/DGAC/Report/WrittenComments/Other6-15-10to7-15-10.pdf) 3. (http://articles.mercola.com/sites/articles/ archive/2012/08/20/coconut-oil-and-saturatedfats.aspx).

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to do for a month or two, or a couple times a year, at least. I would not recommend doing it while eating lots of refined foods such as sugars because I found this to make my teeth to be more sensitive overall in combination.

Offering:

Oil pulling is also coming back into more common knowledge. It is actually an Ayurvedic tradition where one can use sesame or coconut oil to pull toxins from their mouth, helping to strengthen and clean teeth, gums and overall mouth health. You take a spoonful of oil into your mouth and swish it around for 10-20 min then spitting it into the toilet or trash. After doing it for a month in coordination with my normal routine of flossing and brushing, I noticed that my teeth did seem to be shinier and whiter. My mouth overall felt better. Kind of a hard routine to keep up all the time, it would likely be beneficial

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Turn up the

Heat

this winter

By Erinn Butulis

Five Drinks for Winter Stay warm this winter by getting

creative with you winter drinks. Try these 10 spices to heat up your spice cabinet: Cinnamon, ginger, cloves, cardamom, fennel, coriander, cayenne pepper, lavender, rosemary, mint, and citrus.

Black Tea Perfection 1-2 Tbsp. loose black tea 10 pieces of fresh mint 1 Tbsp. coconut milk.

Red Velvet Hot Chocolate

Simmer 3 pieces of sliced and peeled beets in 12 ounces milk or alternative milk choice, discard beets when milk turns to deep pink color. Mix equal parts honey and alkaline free cocoa powder in small sauce pan until smooth paste is formed. Add milk to cocoa honey paste, stir until smooth and garnish.

Homemade Chai

2 cinnamon sticks, 6 cardamom pods, 8 cloves, 1 inch piece of ginger root (peeled), 1 tsp. black peppercorns, 4 black tea bags or 2 tablespoon loose black tea. Add 6 cups of hot water and simmer for 15 minutes. Serve in mug and add milk and sugar to taste.

Pumpkin Date Smoothie: ¼ cup pumpkin, 2 pitted dates, 1 frozen banana (sliced), 6-8 ounces of milk or alternative milk, 1 vanilla bean, cinnamon and nutmeg to taste.

Holiday Cider Sachets 1-2 dehydrated orange slices, 3 slices dehydrated ginger root, 1-2 cinnamon sticks, 4 cloves, 4 whole allspice berries, 2 ¼” pieces of nutmeg, 4 whole star anise. Tie in spice bag or cheesecloth. Add to cider over heat. Try simmering in crock pot all day while out on the slopes and come home to amazing aroma and warm beverage.

Three D.I.Y Winter Cold Kickers Cough Syrup

Juice ½ lemon, 2 oz Tequila, add enough honey until mixture is thick. Take 1-2 tablespoons every few hours to suppress cough.

Bedtime Warmer:

• Turmeric, Ginger, Honey in a warm nut based milk

• Turmeric, Ginger, Cardamom, warm milk

Homemade Pepper Juice

Juice the following ingredients ½ inch piece of Ginger, ½ Lemon, 2 cloves garlic, add 3-6 drops Oregano Oil, or Echinacea Oil.

Health & Wellness

Seasonal eating continued from page 11

receive seasonally through methods such as freezing, canning or dehydrating.

“…this synergism between season, farmer and patron is a dance that honors the natural ebb and flow of production. Cyclical menus stimulate an awe and respect for local food connections. And such conscious planning is good for pocketbooks — both for farmer and patron,” according to an article in Mother Earth News. According to the same article, eating meat seasonally also provides health benefits.

Forage-fattened beef is better in the fall, and venison is better in the winter. “Once the frost has killed flies and sweetened the grass, cows are more comfortable than at any other time of the year. They naturally ramp up their forage intake and back fat in fall to get through the lean hard winter,” Mother

Health & Wellness

Earth news reported. “Seasonally speaking, it makes sense to eat chicken in the summer and beef in the winter.” Becoming informed The Internet is a good resource for making the switch to seasonal eating.

Websites like eattheseasons.com inform visitors which fruits and vegetables, meat and fish are currently in season. The website updates each week, giving variety to seasonal eaters. Some diets, like Whole 9, creators of the Whole 30 program, provide specific information about how to eat during the seasons.

Listed below are the Whole 9’s programs list of seasonal fruits and vegetables. This information is also available online at www. whole9life.com. Spring

Artichokes, Arugula, Asparagus, Belgian endive, Broccoli, Butter lettuce, Cauliflower, Chives, Collard greens, Fennel, Fiddlehead ferns, Green beans, Jicama, Morel mushrooms, Mustard greens, Pea pods, Radicchio, Red leaf lettuce, Rhubarb,Snow peas, Spinach, Spring greens, Sugar snap peas, Vidalia onions, Watercress, Apricots, Grapefruit, Honeydew, Limes, Mango, Oranges, Pineapples, Strawberries

Summer

Arugula, Beets, Broccoli, Butter lettuce, Cucumbers, Eggplant, Endive, Green beans, Hot peppers, Okra, Radishes, Red leaf lettuce, Snow peas, Sugar snap peas, Summer squash, Swiss chard, Tomatoes, Zucchini, Apricots, Asian pears, Black currants, Blackberries, Blueberries, Boysenberries, Cantaloupe, Cherries, Elderberries, Figs, Grapes, Honeydew melons, Limes, Loganberries, Nectarines, Passion fruit, Peaches, Pineapples, Plums, Raspberries, Strawberries, Watermelon

endive, Broccoli, Brussels sprouts, Butter lettuce, Buttercup squash, Butternut squash, Cauliflower, Daikon radish, Endive, Hot Peppers, Jerusalem artichoke, Jicama, Kale, Kohlrabi, Mushrooms, Pumpkin, Radicchio, Sweet potatoes, Swiss chard, Winter squash, Asian pears, Cape gooseberries, Cranberries, Grapes, Huckleberries, Kumquats, Passion fruit, Pears, Pomegranate, Quince

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Winter

Acorn squash, Belgian endive, Brussels sprouts, Buttercup squash, Butternut squash, Cauliflower, Collard greens, Jicama, Kale, Sweet potatoes, Winter squash, Clementines, Dates, Grapefruit, Kiwi, Oranges, Passion fruit, Pears, Pineapples, Pomegranate, Red currants, Tangerines, Year-round:, Beet greens, Bell peppers, Bok choy, Broccolini, Cabbage, Carrots, Celery, Celery root, Leeks, Lettuce, Mushrooms, Onions, Parsnips, Shallots, Turnips, Apples, Avocados, Bananas, Dried fruits, Lemons, Papayas

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Autumn

Acorn squash, Arugula, Belgian

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555 E. Broadway, St. 224 Health & Wellness

The

teen's

knees

what is Osgood Schlatter Disease? Dr. Maurice (Mo) Brown Teton Valley Health Care

his is the time of year when we see our young athletes out on the playing fields for their various team practices. Itâ&#x20AC;&#x2122;s also the time of year when parents field complaints about muscle soreness, fatigue that requires the young athletes to sleep in until noon on weekends, and ravenous hunger at all hours of the day.

Health & Wellness

I canâ&#x20AC;&#x2122;t help you with your food bills or tired teens but I can give you some tips about a common athletic injury that primarily afflicts kids between 11 and 14

years old who are still growing and are very active in sports. It’s not uncommon to see cases in teens ages 15 – 18. Osgood-Schlatter disease is an ominous name for a fairly simple condition that’s caused by growth spurts combined with overuse. It can begin with your child complaining of knee pain that gets worse with more exercise and swelling underneath the knee and near the top of the shin. At rest, the knee feels fine but once the workout begins, the pain returns. The pain can be mild to severe, usually affects one knee but can include both, and although it mostly targets boys, girls are also susceptible. Sports that require lots of jumping, twisting and pivoting tend to exacerbate OSD.

So what’s going on that’s causing this pain? OSD is the combined inflammation of the bone, tendon and cartilage at the top of the tibia (shin) where the big thick tendon from the kneecap attaches. As kids grow, their joints don’t necessarily grow at the same rate which can lead – for example – to a

shorter tendon stretching to accommodate a lengthening shinbone, and soft cartilage on the growth plate that’s easily bruised at the top of the tibia.

For mild pain, I tend to have the kids apply heat prior and ice after a workout, invest in good shock-absorbent insoles, and protective pads for the knee. That, along with over the counter pain relievers, may be all that’s needed to help alleviate the condition. In other cases, specific activities may need to be limited and in severe cases, a total rest for the knee may be required. This can be a very hard decision to make for the young athlete and their parents, but a damaged joint won’t heal without rest. OSD symptoms end when the child stops growing.

If your athlete is experiencing red, swollen knee(s), severe pain or pain that wakes them up at night, or if you have other concerns, I encourage you to bring your child in for an appointment.

Dr. Maurice (Mo) Brown is an orthopedic surgeon specializing in sports injuries at Driggs Health Clinic located in Driggs Idaho. Health & Wellness

It’s in the

little things Preston Lindsay Special to H&W

Well, America is half obese,

and two thirds overweight. There are really only two cure-alls for that: diet and exercise. I’ll be focusing on light forms of exercise here.

But first a word of caution, no matter how much physical activity one commits to, it won’t matter if one’s diet is horrible. A calorie is not just a calorie. Our bodies are amazing, and each nutrient whether simple sugar or partial protein is metabolized different. Now, how to begin? Most folks think that a great deal of exercise is what the doctor ordered, but that’s simply not true. Here is a basic list to increase physical activity, without ever entering a gym, or lifting a freeweight.

Health & Wellness

Studies have show with increases in small amounts of activity, one can expect: • Reduce the risk of heart disease, stroke and diabetes • Improve joint stability

• Increase and improve range of movement

1. Take regular walks This could be every other day, or two to three times a week. It doesn’t matter. What’s important is your body is moving. My mother-in-law goes for at least a two mile walk every day. I’m not saying this is what is needed, I’m saying the faster you can make it a habit, the better.

2. Take the stairs In most buildings, there is either an elevator, or stairs around the corner. If you are physically able, take the stairs. One of the best workouts for elite athletes is running stairs. So why not walk the stairs as a non-elite athlete? It gets the blood pumping, and will eventually, as mentioned above, become a habit.

• Help maintain flexibility as you age

4. Plant a garden 3. Park away from the grocer Or department store, or restaurant, or whatever. The point is, don’t park close. Of course this increases activity, but it’s also easy to find a parking space.

I do realize this may be fat chance during the winter season, but how many old farm houses actually have a green room? Most. This one is a double whammy: more activity in the dirt while also eating more

vegetables.

• Maintain bone mass

• Prevent osteoporosis and fractures • Improve mood and reduce symptoms of anxiety and depression • Enhance self esteem

• Improve memory in elderly people

The Center for Disease Control cites a 10% weight reduction can help obese patients reduce blood pressure, cholesterol and increase longevity. 5. Wash the dishes yourself This is active, yes, but has more to do with being in the moment and contributing to awareness than anything else. It’s important to focus on what you’re doing when you’re doing it. Chores are great for this. They can seem so mundane, but that is the beauty of it. Look at the texture of the dish, the color, the feel, the way the soap smells in the sink, all of it. This is more of a mental activity, but activity it is.

The point of this list is

to increase movement. It may seem small, and it is, but its effects can have longlasting results. What matters is the increase in activity, not the activities themselves. So if you find this little list doesn’t do it for you, do something else. The point is ... just do it.

Health & Wellness

Concussions

Facts and Figures 1

Sport-related concussions it’s not a game Dr. Chad Horrocks Teton Valley Health Care

As parents, we want to encourage our kids to be active, join teams, and learn discipline both on and off the field. It’s also natural for us to worry about potential injuries that can come from participating in youth or high school sports. A main concern, both locally and nationally, is on concussions. How high is the risk? What are the signs? How do we prevent them? First, it’s important to note that this column is not meant to discourage anyone from playing sports, but it is meant to educate parents, coaches and players on the facts about sport-related concussions, and those facts can be a little scary. 22

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Concussions account for approximately 15 percent of all sportsrelated injuries Most concussions occur during competition gameplay and not during practice Sports with the highest rates of concussions for boys are football, ice hockey and lacrosse Sports with the highest rates of concussions for girls are soccer, lacrosse and basketball *Source: The Children’s Hospital of Philadelphia (http://www.chop.edu/service/concussion-carefor-kids/concussion-knowledge-coaches/ concussion-risks.html)

What is a concussion? A concussion is a traumatic brain injury (TBI) caused by a bump or blow to the head. Football players often say they “got their bell rung,” and this could also result in concussion of varying degrees.

Noticing symptoms of a concussion can be tricky, because they can show up immediately after an injury or not until days afterward. Generally, however, symptoms such as trouble balancing, difficulty communicating, dizziness, headache, irritability and vomiting will show up directly following an injury. Other symptoms include extreme sleepiness, memory difficulties, sensitivity to light or noise, blurry or double vision, feeling emotional or mentally foggy and numbness or tingling.

Who’s at risk

Athletes who engage in contact sports are most at-risk of concussion. Young adults may be more susceptible due to their larger headto-body size ratio and weaker neck muscles. Also, athletes who have had a previous concussion are at risk.

What can we do about it?

One of the most important ways to help prevent

concussions is to wear appropriate protective gear when engaging in sports activities. Ensure the equipment is well-maintained and fits correctly. Exercising regularly can also help by strengthening muscles and improving overall balance. In addition, following all rules of the game and those applied by coaches is important, as is good sportsmanship.

What if I suspect my athlete has a concussion?

Prior to your child joining a sports team, talk with the coach about safety precautions to ensure he or she is aware of the dangers of concussion and knows the signs. Let the coach know if your child has suffered previous concussions. If an athlete appears to have suffered a concussion on the field or court, the coach should pull him or her out of the game and assess the situation. Keep the athlete out of play until a healthcare professional approves his or her return to the game. Rest is an important component in the treatment of concussions. If your athlete is diagnosed as having had a concussion, your healthcare provider will likely suggest avoiding physical and sometimes mental exertion. Over-the-counter pain relievers may help with

headaches, but check with your doctor before administering them.

Always always err on the side of caution. Young athletes may not understand the implications of ignoring a concussion or may try to hide their symptoms.

I want to know more

There are myriad resources online, and you can talk to your child’s coach and athletic trainers for assistance. Here are some online resources:

• The National Federation of State High School Associations offers free online training on concussions in sports for coaches of high school students here; http://nfhslearn. com/courses/38000

• Centers for Disease Control concussions fact sheet for parents: http://www.cdc.gov/ concussion/pdf/Parents_Fact_Sheet-a.pdf

• Mayo Clinic - Concussions: http://www. mayoclinic.org/diseases-conditions/concussion/basics/definition/con-20019272

Dr. Chad Horrocks practices family medicine at the Driggs Health Clinic. To make an appointment call (208) 354-2302. For more information on Dr. Horrocks and other Teton Valley Health Care providers and specialists, visit tvhcare.org.

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How to stay energized Jason Suder TVN staff

Imagine you are hiking up Mill Creek. Each step propelling you up a mountain over boulders and around fallen logs. Each swing around a berm, your attention heightens as you listen for the possibility of a downhill biker, and slowly you enter into a clearing between the pines where the wild flowers are in full bloom and the sweet perfume of wild sage wafts everywhere. While this Thoreau-esque escape might be optimal for a break from walking or nap in the sun, you can’t stop here or let your senses falter. This is bear country, and the fear that broods in the vulnerable mind can be crippling. However, with the proper snack, chocked

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, of energy-fueling kilocalories full of protein and packets ng. ppi sto ut abo k thin you don’t even have to d nce may be—if you wante Extreme though this experie a ful l ted ren e hav uld wo an adr ena line rush you be riding dow n into Teton suspension bike and would w g up it— you probably kno Canyon instead of walkin ile out on wh gue fati l sica phy of the dragging sensat ion us ul afternoon into a strenuo a hike that turns a peacef . nce and uncomfor table experie int o you r pack, like a mix il tra e By thr ow ing som , nut s, raisins and chocolates Barrels&Bins bulk mix of e some tor res to ar sug od blo r you can quickly boost you rgy. of the day ’s expended ene

Patient- Centered Oncology Care t tracks in re- tram and the freshes There are plenty of sto would meet she 0s, 199 ly ear the nut bou ght snacks , like pea at 7 a.m. for that up with her friends but ter crackers or candies 9 a.m . In at ir cha t firs a the ser ve the same end s, and saving and lly preparation for this quick trick when you’re rea the g tin igh f and pack mo ney in a bind is to crush up a t cre eps tha g slu oon ern aft ore of ram en noo dle s bef es aft er hen thr oug h you r bon t , bag he t ng eni op a resort at ch lun for ng ket stoppi sprinkling the seasoning pac ld rummage wo she t, ran tau res the on the uncooked pasta, but rds and of thr oug h her cupboa high sodium runs the risk energy g kin ma in ent erim exp increasing dehydration. erally, Gen . nds bars for her frie g lkin wa e hemp or sid oils out ir ’re the you for , ds But flax see you and wit h Mother Nat ure and see ds for their protein ier lth nt, hea age a g nt din wa bon ly ey probab using a hon ce h all wit ent erim exp uld alternative to the convenien wo she not ld an store solutions , so why sor ts of ingredients to bui ng. n? liki ow r her to you ke bar ma energy er n, Local “real food bars” produc Once she had her recipes dow e’s Kat ts of r cos nde the fou er , cov ade uld Kate Sch friends wo ss wsno up k coo uld wo Real Food, began her busine she and er rt of in just such a manner. In ord day snacks. After the sta was she ile t wh m, firs niu get len to the mil ple wo rki ng for Cos mic Ap m the ing sell an beg Gardens, she Fas t t. rke ma r’s me far the at efor wa rd thr oug h a sol le ltip mu and ip rsh proprieto Food seasonal jobs, Kate’s Real ize d is a nat ion ally rec ogn cer u d o r p r a b y g r ene 40 t hou dis tribute d thr oug states. of Wh ile the re are ple nty ne’s ryo eve and , recipes online a tastes are unique, there are out g tin put few pointers to t you r ow n energy bar tha h everyone recommends, suc r as staying away from you or tar nec ve aga te ori fav honey as a substit ute for cor n syr up or brown rice syrup because they just do not hold the same bond.

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fitness tips

for Teton Valley

Scott Stuntz H&W Staff Spend five minutes on the Internet and you can find more fitness advice than most people could stomach. Sorting through that glut of info is a challenge. What tips are truly effective? Further, how do you know if something is waste of time or could even hurt performance? Here are a few tips from Teton Valley athletes tailored to the terrain and lifestyle common to the valley.

Jay Batchen

Owner of Dreamchasers Outdoor events and endurance athletics coach Don’t stretch cold “I like to do an active warm-up whether its jogging around the space (for an indoor workout) or a mile jog, then some active stretching. You can also use a foam roller to fire up those muscles. Even when I’m going for a long run, I like to walk and then jog first.”

Do a warm-up that’s right for you – get advice. “Get advice from a certified trainer or physical therapist. I go to Dan Streubel (Batchen has several past injuries, including a broken pelvis). He tailors the workouts [and warm ups] to the person and their injury. What I do will be different than someone with an Achilles [tendon] injury.”

Photo courtesy Mark Gillett (Junglemoon Images) / Cimbaly 2012

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Jay Batchen in the Marathon des Sables

Andrea Swedberg

Leads women’s group rides for Habitat High Altitude Provisions. Mother, chef and works at MD Nursery. Grassroots rider for Juliana Bicycles. Think positive thoughts to yourself “Mountain biking in the Tetons is no joke, it’s hard, but you will make it to the top of that climb! Luckily, though, mountain biking is one of the more fun summer sports our valley has to offer! So, remind yourself of that when you’re wiping sweat from your eyes and breathing like a maniac!” Rest “Our summers are not nearly long enough, which makes us go-go-go! And while that is great for being active, if you are training for a race or looking to improve period, resting every few days is key to your success.”

Andrea Swedberg biking in Horseshoe Canyon.

rate a bit (and to give your buddies some hope of catching you) and then crank it up to build momentum for the next steep section.”

AJ Linnell

How to stay in shape on the road “I typically spend a few months every year on the road for work, so staying fit while living in hotels is part of the game.

Single speed race for Fitzgerlad’s Bicycles. Finished first in single speed division at Pierre’s Hole 100 mile bike race, finished third overall.

Just keep pedaling – For someone who’s just starting to ride singlespeed

“Singlespeeding is a bit of a misleading name; there are actually three speeds: sitting, standing, and walking. Sitting works great for spinning along on low-angle terrain. Standing is where you'll spend most of your time when you're riding uphill, and walking is slow and boring – avoid it.

If you're standing on the climb up Bovine, Pole Canyon or Mill Creek trails and it feels like your heart is about to pound out of your

H&W photo / Rachael Horne

I am fortunate that our crew drives to our jobs, and they're always willing to create space for my bike and an extra bag of gear; it gets harder if you're flying. (My recommendation for air travel is to bring your riding clothes, including shoes, helmet, and pedals, and rent a bike once you're at your destination.)

chest and you're not sure you can keep your legs moving anymore, then everything is just about the way it's supposed to be. Now is the time to employ the art of stubbornness – if you refuse to step off, you will find that you are actually able to keep the cranks turning just enough to continue forward motion and you will make it up the climb. (And you’ll be doing it faster than your buddies who have shifted into their granny gears.) When the pitch flattens out just ahead, take a few soft pedal strokes to recover your heart

In the days before traveling I spend some time on the web researching riding in the area where I'm headed, to help choose whether I'm bringing my road or mountain bike, and to figure out generally which direction I'll be riding from the hotel; if I am prepared with a riding plan, it's much easier to get out on that first evening after work and start the habit. Then you just have to do it – get out after the first day's work, no excuses. If you can start the habit at the beginning of your trip, you're more likely to be successful with staying active while on the road. I typically end up riding from 6-8 in the evenings, and having a late dinner. It means missing the evening social time with the crew, but I need it and they understand.” Fitness tips continued on page 44 Health & Wellness

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Is sitting the new smoking?

20-28” to screen

Elbows should be bent at a 90° angle.

Table height should be at or slightly below elbow height.

Health & Wellness Illustration/Amy Birch

Rachael Horne H&W staff Having to sit all day at work seems like a first-world problem. “Oh the horror of having to sit all day!” A complaint only experienced by privileged individuals in countries like the United States. It’s up there with the pizza delivery guy taking an hour instead of the half hour promised to deliver food right to your door. But, a study in 2011 by Dr. James Levine of the Mayo Clinic points to a scary statistic. It found that “even among people who are physically H&W Photo/Rachael Horne fit and have a normal body weight, prolonged sitting, for any reason, Dr. Nathan Levanger at work using a standing desk at Teton Valley Health was associated with increased Care in Driggs. health risks, suggesting that sitting for long periods may cancel out said he has noticed less stress on some of the health benefits of his upper back because his posture regular exercise.” is better. He still has a regular desk As with most trends, they take a and chair that he uses at times little longer to get to Idaho, but throughout the day. office workers in the valley have been making the switch. (Full dis- For Woolstenhulme, he was a closure, the author wrote this piece former teacher and coach and was used to being on his feet. When he standing up.) became an administrator, he was Teton School District superintensuddenly sitting a lot more. dent Monte Woolstenhulme made the switch from sitting to standing He said the first couple of months at the beginning of the 2013 school it was a transition he had to get used year. to. In addition to the health benefits “I realized I was sitting all the time,” he’s getting from standing more, he he said. “In my office, driving to said an added benefit he didn’t anmeetings, sitting in meetings. I ticipate was his focus. While on the phone, he said he could walk over wasn’t up and active enough.” “Our bodies are programmed to to the window and look outside. move,” Levine wrote. “When we Instead of sitting and working or spend most of our waking hours writing notes while on the phone, sitting, our health suffers in various he’s not distracted. He can just listen. ways,” he said. The health risks Levine said in- While there are a number of differcludes; a sluggish central nervous ent desks available to purchase, system, weakened muscles, poor converting your workspace is also fat burning and increased heart a pretty simple DIY project. Woolrisks. stenhulme built his desk with scrap As a doctor at Teton Valley Health materials he found in his garage. Care ,you might expect Dr. Nathan The ideal height of a standing desk Levanger to cite a list of similar should be at or slightly below elbow medical reasons as to why he made height when your arms are bent at the switch, but for him it was simply 90 degrees. The computer screen a matter of having more energy. should be at eye level so you may “If I stand, I won’t fall asleep,” he said. want to have additional height on Levanger made the switch 10 years top of your desk for your screen. ago before standing desks were in This story first appeared in a past issue of the vogue. Besides not falling asleep, he Teton Valley News.

Stand-up Desks

Health concerns of sitting too much 1

Sluggish central nervous system. Sitting

causes your central nervous system to slow down, leading to fatigue. Three weekly sessions of low-intensity exercise, such as walking at a leisurely pace, which stimulates the central nervous system, reduced fatigue by 65 percent after six weeks, according to one study.

Weakened muscles.

Sitting weakens your muscles (especially those that support posture and are used to walking) and stiffens joints, leading to a hunched posture and increased risk for back and joint pain.

Poor fat burning. The

Increased heart risks.

walls of your capillaries are lined with lipoprotein lipase, an enzyme that breaks down certain fats in the bloodstream. Sit for a few hours, and these enzymes start switching off. Sit all day, and their activity drops by 50 percent.

Sitting for long periods, even in people with healthy body weight, will have negative effects on blood sugar and blood fat levels, which may contribute to diabetes and heart disease. Source: James A. Levine, MD, PhD, Mayo Clinic

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Master Your Mindset

Dr. Chris Heilman, PhD, ATC, CSCS Special to H&W

hether it’s in sport, school, work, relationships, health, or life most of us fall short of our potential. The thing is, when you explore ways to achieve your best it’s not always an easy thing to do. The good news is you can find tools that give you a new perspective to take a step forward in fulfilling your passion and experience a powerful sense of achievement and vitality.

An essential mental training tool in striving to live your best life is understanding what gives you a sense of meaning and joy.

An often overlooked tool in bettering yourself is tapping into your mental capabilities. When you stretch and strengthen your mindset, even for a short period of time, life begins to feel good and you find the courage to test your abilities and face uncomfortable difficulties that arise while living your life to the fullest.

An essential mental training tool in striving to live your best life is understanding what gives you a sense of meaning and joy. A good starting place to learn what you really want is asking yourself, what is my true goal? Try sitting for a moment and create a positive vision of where you want to go, whether that be in sport, work, or life. But, before you begin I want to give you one tip. It’s sometimes easy to be ambitious and want to change a variety of aspects in your life. Changing many things in a short amount of time often leaves you feeling overwhelmed. In turn, you give

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Dr. Chris Heilman Dr. Chris Heilman, PhD, ATC, CSCS, has 15 years of experience working with people looking to live and perform their best in sport, wellness, or life in her brain-body coaching practice Mindset.

up. Instead of throwing in the towel, try narrowing your attention to just one aspect. Decide on what is the most important area in your life that you want strengthen at this time. For example, are you interested in eating more nutritious foods, cultivating deeper family connections, or building boundaries around work to have a better worklife balance?

Exercise 1

Ask yourself, a meaningful goal I’d like to accomplish is....? Next, uncover why this vision or goal is important to you. What pleasure does it bring? What do you find most enjoyable about this quest? When you begin to understand the passion behind your pursuit, then you can find a relentless commitment to your path.

Exercise 2 Make a list. What do I value or enjoy most about this goal...? After you’ve narrowed your goal and revealed why this is important to you, take the next step and craft a passion statement. Write this statement in the juiciest language you can image. A statement you can turn back to every time you’re feeling unmotivated or doubting your confidence in reaching your big goal. This is a statement you can count on to connect you back to your emotions, create a positive vision of yourself, and get your engines firing again to accomplish your goal. For example, my passion statement is I feel balanced, stable, and fulfilled because I have vibrant health. I digest stress and emotions by allowing myself the time to exercise or meditate each morning. Write your passion statement on a note card and read it when you get up and before you go to bed every day.

Exercise 3 My passion statement is...? Will there be tough parts in your quest? Most definitely. The pursuit of a goal or dream is a journey of self-discovery and stretching your limits so naturally it’ll be a pain. It will take effort, grit, and overcoming many mistakes. But, nothing worthwhile ever came easy! Dealing with discomfort is a good thing. It means you’re learning a new skill. When exploring your capabilities, feelings of confidence, self-fulfillment, and pride will emerge from persisting through the peaks and valleys associated with finding your greatness. Remember to do the best you can and stick with it—it takes practice. It’s really the little steps that help you reach the BIG goal.

For a free guided imagery script for achieving performance and personal excellence check out my website www.mindset-coach.com. Or contact me, chris@mindset-coach.com, if you’re interested in learning more ways to use mental strategies to support your ambitions.

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Turning your life arou n d

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One man’s journey Preston Lindsay Special to H&W

here are many modes of transportation. Some choose cars, others bicycles and still others choose public transportation in buses and trains. Barry Barnard is somewhat of a traditionalist in this sense, he prefers to walk. And he walks a lot.

Barnard, who is now 63 years old and has diabetes, can walk anywhere from eight to 20 miles a day, all while toting his oxygen tank on his back.

He’s quite an inspiration to see. It wasn’t always this way, though.

Last February, Barnard weighed over 300 pounds and had a hard time breathing, sleeping and carrying out a number of other household I try to get people chores.

inspired around here. You know, exercise more and eat healthy. I walk a lot. If I had a car, I’d be lazy, driving. I refuse to go back to the way I was. I refuse. _______________________________ Barry Barnard

“When someone tells me I can’t do something, I’m going to show you I can,” he said.

n addition to the walking, Barnard will get on the treadmill at home and then move to the stationary bike. In just under a year, Barnard has lost over 74 pounds, is off three of his prescriptions and says he can just function better.

“I sleep better. I breath better. Oh boy, what a big difference,” he exclaimed.

The evidence is clear, those who move more are healthier. There are even multiple electronic/activity bands out there to measure activity and sleep cycles to keep folks on track. Nike, Jawbone, FitBit, Basis, and a slew of other companies are involved in

making the world a healthier place, and making some profit in the process. This healthy lifestyle is the way Barnard has now chosen. Barnard is originally from Delaware, but he and his brother, Corey Barnard, came to the Upper Valley, “Halloween Day 1987,” Barry reported. “At first, I didn’t like it here. Everyone said it’d grow on me, and you know what, it did.”

uring the winter, Barnard can be seen with his walker strolling around town. Barnard uses the walker so he doesn’t slip. He is well-known among residents of Rexburg, and inspires many people with his tenacity. His brother, Corey, thinks the world of him. “If everyone in the world were like Barry, there wouldn’t be any more wars,” he said. And it’s probably true.

Barnard is very kind and considerate.

He said, “Everyone should just treat people the way they should. Be nice, and share. It seems now there are more people that are like, ‘give me this,’ or ‘take that.’ It’s all bout them.’”

Barnard is adamant about this point and tries to inspire people to do, and be better.

“I try to get people inspired around here. You know, exercise more and eat healthy,” Barnard said. “I walk a lot. If I had a car, I’d be lazy, driving. I refuse to go back to the way I was. I refuse.”

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Arriving Soon

Green smoothies your kids will drink

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Rebecca Long Pyper Special to H&W f your kids are always starving, especially just before dinner, a good snack option is a green smoothie. And yes, green smoothies are trending; kale is even a new favorite of foodies and young families everywhere, according to The New York Times. This sugar-free smoothie calls for spinach, full of vitamin K, vitamin A, folate, fiber, iron and a host of other good stuff. And it actually tastes good — or so my test group says.

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Instructions Add ingredients to the pitcher and blend until no green chunks are visible (because those green chunks are a sure-fire way to scare off kids). Makes four to five servings.

Ingredients • 1 cup mangoes, fresh or frozen • 1 1/2 cups spinach. Buying a bag of spinach works well: wash, then separate it into four zipper-top bags and throw them in the freezer. • Half a can of Dole 100-percent juice orange, peach, mango.

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Food combining Shannon Clay H&W staff Many of you may already know that the microbiotic make up of our stomachs, the bacteria living in our gut, determines how well we are able to digest foods and get the nutrients we need from the foods we eat. We all end up having to take antibiotics at one point or another, and beyond using probiotics to restore and optimize

intestinal functions, food combining has been proven to work in maintaining digestive health.

When we eat foods that do not combine well in the stomach, poor digestion occurs and leads to fermentation inside of the body. People with sensitive guts, or digestive systems that are out of balance, often have an overgrowth of bacteria that feed off of fermenting foods. This can lead

Fruit digests very quickly moving out out of if the stomachand andinto into intestines within 30 stomach thethe intestines within 30 min. minutes. When fruit is eaten with other foods, When fruit is eaten with other foods such as such as starches meats, it gets caught up starches or meatsor it gets caught up with these with foods inand digestion begins to foodsthese in digestion begins and to ferment. It ferment. to but eat it can alone, it is best to It eatisitbest alone, be but comcan be combined with protein fats such bined with protein fats such as yogurt. as yogurt.exception Another exception is using Another is using lemon or lemon or lime juice on meats this because lime juice on meats because can this can actually aid in digestion actually aid in digestion allowingallowmore ing more of the meat to be digested to the of the meat to be digested to the fullest, fullest, gleaning most nutrients. gleaning the mostthe nutrients. Water is also best digested alone before eating anything. AS As a rule of thumb, I eat fruits and drink water at least 30 minutes before eating anything else and then do not drink very much water during meals and avoid fruits

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to bloating, gas, acid reflux, nausea and fatigue. Most importantly the nutrients the body needs are not being assimilated properly or fully which further leads to poor health conditions from cartilage degeneration to the growth of tumorous cells and an environment more prone for parasites to live in.

duringor orafter aftermeals meals threeQuality hours. during forfor upup to 3tohours. Quality to good health and water is water criticalistocritical good health and drinking drinking plenty of it helps balance and plenty of it helps balance and cleanse cleanse the digestive tract. the digestive tract. However, However, drinking duringdilutes meals drinking during meals dilutes digestive enzymes making digestive enzymes making it it harder for the enzymes to asharder for the enzymes to assimilate similate nutrients. nutrients. For the best results, avoid processed/ refined sugars completely. They do not combine well with anything and suppress suppress the bodyâ&#x20AC;&#x2122;s natural immune functions. If you are going to partake in a sugary treat treat eat, eat it alone and preferably before a meal but know that it will probably effect the ability to assimilate nutrients from any meal following the treat, unless it has a few hours to move through your system.

This is a hard rule to follow as an â&#x20AC;&#x153;Americanâ&#x20AC;? because the basis for most American style meals have meat combined with bread, potatoes or some sort of starch. These food combinations are disastrous to long term gut health. When eating meats and proteins such as eggs, your stomach produces an enzyme pepsin as well as hydrochloric acid to digest the protein. It is a highly acidic process beginning in the stomach and ends in the small

3 3

Non-starchy veggies, including seaweeds, do not require an acidic or alkaline environment to digest, making them perfect to combine with proteins or starches as well as grains.

intestine. Starches (including corn, beans, breads, potatoes), however, start digesting in the mouth and need an alkaline/basic environment to digest. First of all, alkaline digestion mixed with acidic digestion creates a neutral environment where hardly anything ends up being dig e s t e d . S e c on d l y, because starches start digesting earlier and are finished earlier, they will be digested more than the meat and all of the meat nutrients will likely go unused. Proteins are a

There is a category of foods called protein fats. This includes dairy, avocado and nuts, and are best combined with non-starchy veggies. When it comes to eating dairy, I have found that I digest non-pasteurized dairy much better. When eating pasteurized cheese and milk I get moucousy and will start to have a This article serves as an introduction to the ideas of food combining. There are great tools available to aid in proper food combining online. I first learned about food combing when I started to have cartilage degeneration in my knee. Instead of getting surgery, my aim was to actually assimilate the proper nutrients needed to regrow cartilage in my knee. I cleansed and ate raw foods but felt I still wasnâ&#x20AC;&#x2122;t digesting properly. Then I was introduced to the Body Ecology Diet by Donna Gates. The system really worked

dense food and take time to digest while starches digest much quicker. When combined, fermentation is very likely to occur in the gut where on type of food is digested while the other is rotting instead of digesting.

runny nose and even an itchy throat. Fermented dairy such as yogurt or kefir that has living microorganisms in it helps improve your microflora gut ecology, but when they are pasteurized all the microbes are dead and can not help in digesting. Dairy has casein proteins that need specific enzymes and microbes to digest. When you are unable to fully digest casein it can enter into your blood stream causing allergy symptoms.

for me as it was more grounding than a raw diet lending to less gas and warmer, more nourishing meals. The book really highlights the importance of the fermented food benefits of sauerkraut and kefir (a raw fermented dairy food) that keep bringing good microorganisms into the digestive tract. These foods are fermented in a way that creates a healthy microbrial community unlike when fermentation happens inside of your gut. When I got another MRI a year after my

transitions with eating, my cartilage had grown back in my knee and my other digestive issues were gone. It is hard to stay away from sugars and alcohol all the time, but when I do I definitely notice a difference in my joints. When I am following food combining strictly, I do not have any pain in my knees. Using the "Body Ecology Diet" book was super beneficial to me and I wanted to share the food combining aspect as it is one of the easier ones to grasp and put into practice. Health & Wellness

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pers

b e i l d i t , a e v ti i s a

and delicious Erinn Butulis Special to H&W

History

From

Sugar and the obesity epidemic

Modern day American diets have led us to be recent studies Sugar dates all the way back to 6,000 BC, one of the leading nations in the obesity, and when natives of New Guinea began to sugar has been the diabetes epidemic. 1 out of 3 children grow sugarcane crops. Eventually, will develop an early onset adult disease like proven to be eight sugar traveled through trade hitting obesity, diabetes and heart problems. It has Europe in the 11th century. Sugar was times more been proven children who experience sugar originally considered an exotic spice, it addictive than through formula, packaged foods, sugary was expensive and hard to come by. Overdrinks and sodas will develop cravings to cocaine. time, this â&#x20AC;&#x153;white goldâ&#x20AC;? paved way into consume more sugar than average well into their Europe and America becoming highly proteens and young adulthood. cessed and slowly finding its way into our food From recent studies sugar has been proven to be eight supply chain. Back in the early 1800â&#x20AC;&#x2122;s Americans times more addictive than cocaine. Several brain scans have been consumed on average about 45 grams of sugar /day. This is the equivalent of 10 tsp., in modern day this would equate to researched over the past few years showing that the same reward 2 bananas, 1 small juice, or a can of coke. Today the average centers in the brain ignite for both sugar and cocaine. Serotonin American consumes over 800 grams of sugar/week, or 130 pounds is released after consumption leaving you hungry and craving for more. of a sugar a year, of which 63 lbs are high fructose corn syrup. 40

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Sugar lingo

• agave nectar • aspartame (200 x sweeter than sugar) • brown sugar • cane crystals • cane sugar • corn sweetener • corn syrup • crystalline fructose • dextrose • evaporated cane juice • organic evaporated cane juice • fructose • fruit juice concentrates • glucose • high-fructose corn syrup • honey • invert sugar • lactose • maltose • malt syrup • molasses • raw sugar • saccharin • stevia

• sucrose • sucralose (600 x sweeter than sucrose) • sugar alcohol • syrup Glucose: Occurs naturally in plants and fruits. Can be burned as energy or stored. Our bodies naturally produce glucose when needed. Fructose: Occurs naturally from fruit, and honey. Sucrose: Produced in the stems of sugar cane, and roots of sugar beet. Often harvested and refined into white cane sugar. Lactose: Occurs naturally in milk.

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Sugar craving cycle 1. Tastes good, you like it, you crave it 2. Spike in blood sugar 3. Blood sugar is HIGH

4. Body releases insulin

5. Insulin lowers glucose level 6. Glucose levels drop

7. Dopamine is released in brain = reward center, addiction, hunger

8. Hunger/Cravings – Body craves lost sugar that has been stored as fat 9. Repeat cycle

The American Heart Association recommends 24 g/day for women and 36 g/day for men, about 8-10 tsp/day. However, the average american eats well over 20 tsp. of sugar/day. On March 15th the World Health Organization Sugar continued on page 42

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Sugar continued from page 41

Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010

(*BMI≥30, or about 30 lbs. overweight for 5'4" person)

No Data

<10%

10%-14%

15%-19%

20%-24%

25%-29%

≥30%

Source: Behavioral Risk Factor Surveillance System, CDC.

reduced the amount of recommended daily sugar intake by 50 percent, 25 grams/day for adults and 12 grams/day for children.

Six tips to reduce sugar intake

1. Stick to water: Stop drinking packaged sugary drinks including soda, sports drinks, vitamin infused waters, and fruit juices. Fruit

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juices typically have fiber removed which can often leave your body turning the sugar into fat storage. A typical juice contains 21-38 grams of sugar/serving.

2. Read labels: Most packaged foods have added sugar, from tomato sauce to salad dressings, condiments, crackers, chips and breads. Keep an eye out for multiple sugars used in one product spread out throughout the ingredients list.

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Beware of added sugar in everyday foods from tomato sauce, to salad dressings, it can also be hidden in breads and crackers.

3. Think whole: Stick to whole fruits and vegetables, shop the perimeter of the grocery store.

4. Eating out: Ask about the food you are eating. Cooking styles that require balance of flavors using salts, soy sauce and citrus often use sugar to bring the dish to a balanced flavor. One dish can contain up to 2-3 Tablespoons/meal (24-36 grams) of sugar to balance flavor. Add 2 sodas, juices or beers onto the meal and you are in a sugar coma exceeding 100 grams of sugar in one sitting.

5. D.I.Y. water: Infuse your own water with fresh herbs and fruits in place of sugary packaged beverages.

6. Know the lingo: There are many names for sugar, and sugar substitutes here are just a few:

Long-term side effects

• Suppresses the immune system, stresses the liver, increased bad cholesterol

• over production of digestive enzymes, inhibits blood flow, creates habituation and addictive response in the brain, leeches vitamins and minerals from the body, hypertension, fetal Insulin resistance, dyslipidemia, myocardial infarction.

Sugar consumption in UK and US

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Resources: Avena,N. (2014, January 7). How sugar affects the brain [Video File]. Lustig, Robert H. (2009, July 30). Sugar: The bitter truth [Video File]. Oliver, J. (2010, February). Teach every child about food [Video File]. Soechtig, Stephanie (Director). (2014). Fed up [Documentary]. United States: American Journalist. Plosone.org- Intense sweetness surpases cocaine reward

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Fitness tips continued from page 29

Chris Lundberg

during the day to derail whatever activity you planned for your lunch break or after work. On the days when that block of time for a “normal” workout just doesn’t exist for you, make it a game with yourself to cobble together 30 minutes of activity. A few minutes worth of situps in the break room, some wall sits at the job site or calf raises while you brush your teeth can all add up over the course of a day. Set yourself a minimum daily requirement for exercise, but allow yourself to be creative in how you get there.

Chris Lundberg is an ultrarunner as well as a prosecutor for Teton County, Idaho. He also nearly lost a part of his foot to frostbite several years ago.

Rule 2: Variety (aka Inconsistency). Busy lives lead a lot of us into predictable habits and routines. If we only have the same amount of time to exercise each day, it’s easy to find ourselves doing the same things each day. Switch it up. To increase your fitness, follow a general pattern of stress and recovery. First, stress your body by going a little longer, a little faster, or changing intensity during your workout. By working harder than usual, you’ll be breaking down muscle fibers and causing other physical reactions (heavy breathing, disRule

H&W file photo

Training on a busy schedule: Rule

Rule 1: Consistency. Find time in your day, every day, to be active. You’ll find that you’re more productive,

have a better attitude and can better deal with the rest of your daily stresses. Start by running or working out first thing in the morning. Taking care of yourself first thing cuts down on the number of obligations that can pop up

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Fitness tips continued on page 46

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Your Healthcare Your Way

comfort, soreness) that tend to be uncomfortable in the moment. While over-exerRecovery always takes tion to the point of sickness longer than you think it or injury are counter-proshould. With most ductive, a modest increase injuries, the mind and in effort is necessary to spirit recover much improve your overall faster than the body. fitness. Then, allow yourself to recover. Do a little less, Don’t let your mind talk go a little slower, or change you into something your up your activity to let your body isn’t ready for yet, body recover and absorb as that’s just asking to the hard work you did. prolong or exacerbate These can be the fun days, where you go exploring in the ailment you’re the woods instead of poundalready dealing with. ing down the pavement. Use _______________________________ different muscles or meet Chris Lundberg up with a friend you don’t typically work out with. Keep track of your daily activities for a few weeks then review it. If you fall asleep from reading your activity log, make a list of every possible alternative activity you can think of that fits your daily time constraints. Brainstorm with friends or family if you’re having trouble coming up with ideas. Then put each idea on a scrap of paper and place it in a “stress” jar or a “recover” jar. Draw from the stress jar 1-3 times a week, and draw from the recover jar every other day until you get in the habit of being consistently inconsistent. Recovering from injury.

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Patience. Being hurt is no fun. Tasks and activities that you never thought twice about can be transformed into monumental challenges. Recovery always takes longer than you think it should. With most injuries, the mind and spirit recover much faster than the body. Don’t let your mind talk you into something your body isn’t ready for yet, as that’s just asking to prolong or exacerbate the ailment you’re already dealing with. Take your time and avoid comparing your fitness to where you were before you got hurt. Focus on the progress you’ve made since the injury and work on rebuilding your strength and fitness in steps rather than leaps. Take a critical look at your injury and make a plan to avoid letting the same thing happen again in the future. Once you’ve made it back to full strength, then you can hold yourself to the same standard before you were hurt, but not until then. Take the opportunity of injury to rebuild yourself in a more balanced and sustainable way. That core strength you’ve always meant to work on? The stretching you never have time for because you’re busy exercising? The flaws in your form that have always seemed too ingrained to change? Yep, injury is the time to work on all of that stuff. In a perfect world, you’ll take all of those good habits that you build up during your recovery and continue to apply them once you’re healthy. While that might be a bit ambitious for most of us, rest assured that even a temporary lapse into good habits like stretching and conditioning will pay dividends throughout your recovery and beyond.

Butter i n your coffee H&W staff

utter makes everything better, right? But coffee? It’s already pretty good on its own. But lately, people putting butter in their morning joe has become a thing. The trend, known as “Bulletproof coffee,” has been gaining popularity, mostly with the Paleo and Atkins diet clan. According to an article on jezebel.com, “butter coffee is brewed coffee blended with butter and something called MCT oil, which stands for medium chain triglycerides and is comprised of the fat from coconut/palm kernel oil. Bulletproof® coffee is a brand of coffee created in 2010 by Dave Asprey, an entrepreneur in Silicon Valley who, legend has it, was “literally rejuvenated” after being given yak butter tea by locals after hiking in Tibet in -10 degree weather at 18,000 feet.” The benefits, proponents say, is that it leaves you feeling full, helps with energy and focus, aids in weight loss and you get the caffeine buzz, but without jitters or coffee-stomach.

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B u t t e r c o f f e e r ec i pe • 2 TB (at least) of unsalted Kerrigold Butter or other unsalted, high quality butter. • 1-2 TB of MCT oil or coconut oil • 2 cups of High Quality Coffee • Mix until frothy Source: thepaleomama.com/2013/01/i-just-put-butter-in-my-coffee

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