Healthy Idaho | August '13 by Healthy Magazine

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august

VOL. XIII â&#x201E;&#x2013; 8

Appetite 8

TIME FLIES

PACKAGING THE AMERICAN DIET

It's not the aging that is troubling, but how quickly time passes. Ten years will pass by in a snap. Question is, how well we've used them.

Every grocery store in America has entire aisles dedicated to packaged food.

GENETIC HEART DISEASE The Serre family has three members with the same rare heart condition: Dilated Cardiomyopathy, a disease that can cause heart failure.

TREADMILL, TREAD MORE Things to know about improving your treadmill workout.

STEATHILY UNHEALTHY 5 junkfoods dressed in superfood's clothing.

THE FOOD CHAIN Think of the thousands of miles the food in your local grocery story traveled to get to you!

THE BEST RECIPES OF THE MONTH If your looking for healthy, Mexican or Indian fare, you've gotta try these recipes!

BILL OF HEALTH Everyone wants bang for their buck at the store, but simply comparing price tags may end with us carting home bags of unhealthy foods.

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Healthy

EDITOR'S NOTE

Time flies Sometimes I wonder about how quickly time passes. Today I'm wondering where the last ten years went. I'm not opposed to aging and I don't suffer birthday blues since I'd rather have more birthdays than not. I'm not concerned about my age, but more about how fast life moves. Is it me, or do the years fly by? If the last ten years vanished so quickly, where will I be in another ten? Undoubtedly I'll arrive there sooner than I'd like. But, where will I be? Tomorrow will come whether we like it or not. I've realized that we have a simple choice: we can take charge today or we can timidly keep our fingers crossed and hope for the best. Frankly, it's a pretty good bet that our dreams won't magically come true; not much productive happens sitting in an easy chair. We can't assume that we improve with age, instead we have to plan for daily progress that will lead us towards our tomorrow. I have found through experience that while there are some things we cannot control, there are many we can if we take responsibility. If we become a little more disciplined and dedicated, we can become very much in charge of tomorrow. This discipline encompasses what we think, what we read, what we say, and how we act or don't act. And a little discipline, when implemented every day, begins to make

IDAHO

WITH WRITTEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

all the difference in building our character, helping us achieve success and determining where we will be in ten years. Simple, subtle changes may be all it takes to realize our hopes for the future. It's easy to give up on realizing our dreams by feeling that we're accomplishing maybe 20 percent of what we need to do to succeed, and failing at 80. In reality, it's probably the opposite; all we need is an extra 10 or 20 percent, just a slight refinement of discipline, to help our life begin moving towards our goals for one year, five years— ten years.

AS THE ADAGE GOES, TOMORROW STARTS TODAY Today's the day to tweak your life's direction towards a more purposeful tomorrow. As for yourself—are you reading the material that is going to take you where you want to be in the next five or ten years? Sobering question, but you need to be sure. You are either reading productive things or you're not. You're either practicing the disciplines that will get you there tomorrow or you're not. One thing is certain—you cannot hope without action or wish without doing. So please sit and dream and wonder where you're going, but then ask yourself honestly, "Where am I, really?" What changes can can you implement that will ensure that you're on the path towards the tomorrow you want? The mental, personal, spiritual, financial tomorrow that you want. There's no time to stagnantly waste; today's the day to refine your daily program to take you where you want to go. It's critical that we start now. Write down your goals and keep a progress journal; they are key to begin the new road and keep going down it. What's exciting is that a few minor tweaks to your daily disciplines make a great deal of difference. What difference will it make in ten years? Sometimes I wonder.

HEALTHY IDAHO AUGUST 2013

AUGUST 2013 VOLUME V, № 8

EDITOR-IN-CHIEF John A. Anderson | john@healthy-idaho.com PUBLISHER Kenneth J. Shepherd | ken@healthy-idaho.com SALES AND MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 Kristi Hendry 208.703.7448 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick design@healthy-idaho.com MANAGING EDITORS Michael Richardson | Emma Penrod editor@healthy-idaho.com ASSOCIATE EDITORS Whitney Lewis ONLINE EDITOR Dallin Law | dallin@healthy-idaho.com DIRECTOR OF OPERATIONS Sandy Wise | 866.884.3258 sandy@healthy-idaho.com CONTRIBUTING WRITERS Aubrey Taylor, Jamie Gray, Jessica Hagy, Heather Hooke, David Joachim, Brooke Kittel, Lisa Mathews, Wayne Larsen, Colette Bouchez, Patty Trela CIRCULATION

Healthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations. Healthy Idaho Magazine is also mailed to all doctors, dentists, chiropractors, medical practitioners, health clinics, banks, and other businesses. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.

HEALTHY IDAHO MAGAZINE info@healthy-idaho.com 866.884.3258 PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All photography courtesy of Shutterstock.com unless otherwise noted.

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HEALTHSMART

Genetic Heart Disease WRITTEN BY JAMIE GREY

BOISE -- The Serre family has three members with the same rare heart condition: Dilated Cardiomyopathy, a disease that can cause heart failure. Andrew Serre was diagnosed with the disease at 6 months old. His 8-year-old son, Jacob, has it, and his 5-year-old daughter, Adilyn, also tested positive for the mutation. His nine-year-old daughter, Ashlyn, and his wife, Jinjue, do not have signs of the disease. It wasn't until recently, says Serre, that doctors realized dilated cardiomyopathy may be genetic. "You start having kids and it's the last thing on your mind. You kind of just don't sit there and think, 'Could I potentially have kids that would have the same heart disease that I do?" Serre said. The Serres say it won't be easy eventually explaining to their kids the genetic link to the disease. "It's not going to be easy to sit down and have that talk with them about when they want to have families, that the potential possibility for them having the same thing could be a possibility," Serre said. "You don't want that. As parents you want to have grandchildren, but you just can't worry about that because you're not in the driver's seat." Andrew has a pacemaker, and Jacob was recently evaluated in California for a possible heart transplant. For now, Jacob doesn't need a transplant and is stable with medication, but the Serres don't know what's ahead.

HEALTHY IDAHO AUGUST 2013

"A third of the kids die, a third of the kids transplant, and a third of the kids stabilize," Serre said. The Serres feel fortunate because they have all been diagnosed early and say they have medical teams already in place to help. Because of the cardiomyopathy, all the Serre kids are home-schooled. Andrew says they keep up with activities they all love. "Life is too great to not do what you love to do. We're a family that believes in that, that we like to do what we love to do," Serre said. "I think we've been well prepared for this. We have an amazing family structure, a great church." The Serres say with health care privacy laws it can be hard to connect with other families with similar situations. To overcome that hurdle, they helped start a support group called Courageous Hearts of Idaho after they realized there wasn't a group for families with kids who have heart disease. You can find a link to their support group on KTVB.COM.

Dilated cardiomyopathy affects the left ventricle of the heart. Itâ&#x20AC;&#x2122;s the heartâ&#x20AC;&#x2122;s main pumping chamber. Dilation of the chamber prevents it from pumping blood with as much force as a healthy heart can.

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FIND INSPIRATION FOR HEALTHY LIVING AT AND WATCH

NEWS AT NOON

EVERY WEDNESDAY WITH CAROLYN HOLLY TO LEARN LIFE STRATEGIES FOR YOUR BETTER HEALTH!

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WRITTEN BY DALLIN LAW

ONE OF THE MOST COMMONLY ASKED QUESTIONS FROM LONG DISTANCE RUNNERS IS ABOUT HYDRATION: HOW MUCH SHOULD WE DRINK AND HOW OFTEN? I remember my coaches telling me that if I felt thirsty during exercise I was already dehydrated, so I made sure to drink at every opportunity, sometimes feeling like I had a small lake sloshing around in my stomach. Ironically, this common gym-lore seems to be on its way out as current research shows that many runners may be affected by symptoms of overhydration. This isn’t the first time hydration advice has changed; the common perceptions have flip flopped in the past century. For the first half of the twentieth century, the common opinion was that drinking during races and training runs was counterproductive. Drinking fluids may quench thirst, they thought, but keeping that water down during exercise was too much of a bother to warrant the luxury. This spartan view caused many runners to suffer from dehydration and its associated ailments including headaches, dizziness and fainting. Around mid century, the advice shifted to drink as much as possible during runs. Doctors hoped that the extra water would help the body cool down, staving off heat exhaustion and dehydration. Runners were often counseled to drink enough water to replace all weight loss due to perspiration. Drinking that much water while running is easier said than done, but many runners dutifully followed the advice of their trainers and doctors. However, researchers realized that many of the runners finishing long distance races like the ubiquitous marathon were actually overhydrated when they finished the race. In the 2002 Boston Marathon, 13 percent of runners were suffering from Exercise Associated Hyponatremia caused by drinking too much. Our body’s systems rely on a balanced water to sodium ratio to maintain proper

HEALTHY IDAHO AUGUST 2013

body function which can be put out of balance by drinking too much or too little water while exercising. Having too much water and too little salt, or hyponatremia, exhibits many of the same symptoms of having too little water, in its early stages. Dizziness, confusion, and nausea are common symptoms, and, in more extreme cases, hyponatremia can even be fatal.

13% of the 2002 BOSTON MARATHON PARTICIPANTS WERE OVERHYDRATED Source: Harvard Medical School

Unsurprisingly, both of these hydration extremes are out of favor. As obvious as it sounds, current research now indicates it’s best to drink when you’re thirsty and no more than 400-800 mL an hour to have enough liquid to help circulation and cooling perspiration, but not enough to cause hyponatremia. Though we shouldn’t overdo it, we still need to plan our water supply during longer runs. Among hydration options, we can:

››

Hide fluids along the course

››

Design an out-and-back run with fluids at each stop like your car and a park or your home.

››

Carry your own fluids in a hydration carrying system

HYDRATION SYSTEMS: PROS AND CONS Handheld:

A small plastic water bottle designed to fit your hand. It often straps across your palm to allow you to run without consciously holding onto the bottle. You can find them with or without neoprene insulation and pockets for storing a gel, cash or a key. Advantages: Easily refilled and lightweight. Disadvantage: Low capacity

Waist Pack:

A padded belt with pockets which hold a couple larger bottles or several small bottles

distributed around your body. Many have a storage pocket for performance fuels or small miscellaneous items. Advantages: Flexible in how much fluids and how many bottles you bring. Handsfree. Disadvantages: Potentially heavy

Backpack:

A small backpack containing a plastic bladder filled with water which connects to a drinking hose connected to a shoulder strap for easy access. Advantages: Highest capacity for both fluids and other items in the backpack. Disadvantages: The heaviest option, though the best for those trail runs or ultra marathons without a chance to refill water. SOURCES: www.brooksrunning.com, www.running.competitor.com

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in the news / sustenance

A NEW LOOK FOR SUNSCREEN New rules for sunscreens, made by the FDA, are in place this summer. The FDA’s goal is to make packaging less misleading. The word “sunblock” is now banned, as no sunscreen can truly block all of the sun’s rays. “Waterproof” is also banned, to be replaced with “waterresistant.” The best protection from the sun comes from sunscreen that blocks both UVA and UVB, which means it blocks a fuller spectrum of light. From now on, sunscreen that claims to block both UVA and UVB must pass tests proving so. Additionally, sunscreens that don’t meet an SPF 15 qualification or higher must carry a warning stating that the product only prevents sunburn, and not skin cancer or early skin aging. Sunscreens higher than SPF 50 will now be labeled as SPF 50+, as the FDA has found no significant protection differences between SPF 50 sunscreen and higher SPF sunscreen.

Source: FDA.gov

NEW MENTAL DISORDERS RECOGNIZED

Infant Mortality Rates Fall

The diagnostic bible for mental health professionals, called the DSM, has a new version (V), which includes guidelines for mental disorders that weren’t recognized in previous editions. Here are some significant additions: Hoarding Disorder: Collecting things to a harmful degree, affecting family, and having health consequences, is now recognized in the DSM-V.

Skin Picking Disorder: An estimated 2 to 5 percent of Americans suffer from this mental disorder. Source: www.thedailybeast.com

Gambling Addiction: This is listed under a new category called “behavioral addictions.” Internet addiction and sex addiction will also be included, but in a section for conditions that need more research.

Senior Status, New Report Nearly 8 in 10 seniors are living with at least one chronic health condition.

50% of seniors have two or more chronic health conditions.

Our nation’s infant mortality rate fell by 12 percent from 2005 to 2011, a new report from the Centers for Disease Control found. Starting at the turn of the century, infant mortality rates remained unchanged, which makes this latest news great to hear.

What Doctors are Doing About Healthcare Changes

9% plan to

stop taking new Medicare/Medicaid patients

29% have not yet decided.

2% plan to stop 59% will taking current Medicare/Medicaid patients

continue taking new and current Medicare/Medicaid patients

Source: Medscape Physician Compensation Report 2013

25%

of older Americans are obese, and 20 percent have been diagnosed with diabetes.

70%

of older Americans have heart disease.

60% have arthritis. 30% of seniors in fair or better

health report doing no physical activity or exercise other than their regular job in the last 30 days.

of adults over 65 live at or below the recognized poverty threshold.

Source: CDC, United Health Foundation: America's Health Rankings Senior Report

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STARBUCKS CREATES SMOKE BARRIER Starting in June of 2013, the 7,000 Starbucks coffee shops implemented a ban on smoking within 25 feet of its stores. HEALTHY IDAHO AUGUST 2013

Treadmill, Tread More

Things to know about your treadmill workouts “Thirteen miles!” she exclaimed. My exercise buddy was standing there sweaty, and beaming with contentment. Her upcoming triathlon would be a walk in the park – or a run, swim, and bike ride in the park anyway. But I wondered if her 13 mile run on the machine in the basement would be the same as her half marathon the next weekend. It turns out, treadmill running and outdoor running aren’t exactly the same. The soft belt and set speeds of the machine that has eliminated “bad weather” as an excuse not to exercise does have its downsides. The moving belt on a treadmill assists in leg turnover, so the gluts don’t have to work as hard as they would outside or on any set surface. Don’t be too surprised if your treadmill pace and outdoor pace don’t quite match up. The lack of uneven terrain, wind resistance, and the help of the moving belt all contribute to a less resistant environment on the treadmill. But don’t worry, research shows that increasing the grade of your treadmill by 1 or 2 percent compensates for the help provided by the moving belt, or you can push yourself to run a little farther. Whether you prefer running inside or outside, there are benefits to both.

TREADMILL PROS • Softer running surface is easier on joints than cement or asphalt • Whatever the weather, you can exercise safely • You can stay home with the kids • Set tempo runs & bursts of intense exercise • Create your own terrain with hills and valleys

TREADMILL CONS • No wind resistance • The hamstring is not used to finish the stride because the treadmill belt pushes the legs, creating more of a quad workout and less of a hamstring workout • The consistently even terrain doesn’t require as much balance 14

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wellness

IT’S IN YOUR HANDS

CPR

Becomes Simpler WRITTEN BY MICHAEL RICHARDSON

“PLEASE DON’T HAVE A HEART ATTACK BECAUSE I’M NOT GIVING YOU CPR.” Why? Because you aren’t sure where exactly to put your hands, how hard to push and possibly most of all, don’t feel comfortable giving mouth-to-mouth. Recent recommendations from the American Heart Association (AHA), however, say CPR doesn’t have to be complicated or uncomfortable. Hands-only CPR can be an easy, effective way to keep someone alive.

If you see a teen or adult suddenly collapse, hands-only CPR is simple, with two steps:

1. Call 911 2. Put your palm on the center of the chest, and then put your other hand over the first. Push fast and hard.

These two simple steps could save them, even though traditional CPR might be more valuable in some cases. According to the New York Times, CPR can more than double the survival rate in cardiac arrest, but most people who collapse don’t get help from bystanders. The AHA began pushing hands-only CPR a few years ago, when AHA researchers found that hands-only CPR can be as effective as mouth-to-mouth in many cases. Simplification of CPR may also help people be less tentative about helping in an emergency. Survey’s found that almost 50 percent of people said they wouldn’t do CPR because they weren’t confident in their ability to perform it correctly. Other people reported being hesitant about a mouthto-mouth procedure. But fears of giving CPR don’t stop there. Some fear performing the procedure because ribs sometimes break in the victim receiving chest compressions. Studies show that these injuries are not life-threatening. Rather, patients in cardiac arrest who don’t receive CPR immediately have a high chance of dying.

So if an adult or teen collapses, just remember the two steps, and don’t worry about the technicalities of the procedure. Now, the AHA says, with a few seconds of education, people can be and feel prepared to assist in an emergency. But don’t toss your old CPR training out with the bath water. While calling 911 and compressing a person’s chest quickly may be enough to keep a person alive, learning more details about effective CPR are far from a waste of time. For example, how fast should you be pushing? Dr. Michael Sayre, an AHA researcher and Ohio State University professor, said that in an emergency, it is ideal to push 100 times a minute with enough force to lower the level of the chest by two inches. But exactness isn’t key. Another important thing to remember is that the hands-only approach isn’t best for cardiac arrest in children, or for those collapsed in drowning or drug overdose situations, which often require rescue breathing. But chest compressions alone are still better than nothing, even in these cases. Source: The American Heart Association

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| CLINICAL RESEARCH UNIT Selah Medical welcomes Amber Vania, DO Amber Vania, DO is board certified in Family Medicine and Osteopathic Manipulation. She specializes in womenâ&#x20AC;&#x2122;s health and preventative medicine. Dr Vania is a native of a small town, Cuba, Missouri. She completed her internship and residency at McLaren Oakland Hospital in Pontiac, Michigan. She completed her medical school at Kansas City University of Medicine and Biosciences and her undergraduate training at Missouri State University. Dr Vania is a member of the American Academy of Family Practice, the American Osteopathic Association, and the American Medical Association. She lives in Boise with her husband, Cyrus, and two little girls Gabriella and Sophia. Hobbies include cooking, hiking, and spending time with her family. HEALTHY IDAHO AUGUST 2013

beauty For all your outdoor needs.

The Girly-Girl’s Beauty Guide

What to bring with you when you meet Mother Nature face to face.

©Yuri Arcurs | Dreamstime.com

Source: Healthy-Mag.com

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products that are known to cause birth defects. Then, we’d have to talk about the tobacco industry and the petroleum industry, and we don’t have time for that just now.)

M A INTAI N YOUR B E AU T IF U L image—never go camping. That may be your personal policy, but you may be able to survive a hike with some waterproof makeup products that can stay put for up to 18 hours. However, if you’d like to experience Yosemite or Yellowstone, and would rather sleep under the stars than at the Best Western, you don’t have to give in entirely to Mother Nature’s plan to cover you in dirt, sweat, and mosquito bites. Read on for tips to be as gorgeous as possible at the campground of your choice. Ideally, you can start each day with a warm shower. Look for campgrounds that provide running water and “comfort stations," bathrooms with showers and sinks. Hot water (or warm water, in a pinch), is a great cleanser for a gal who’s spent the days wandering through the underbrush. If you must, even a cold shower may be preferable to none at all. Most national parks have campgrounds with restrooms, but they get booked up early, so make sure when planning your trip to make your reservations in plenty of time to get a prime location.

1. BUG REPELLENT If there’s a lake or a river, if temperatures are in the seventies or higher, or if humidity is over 50 percent, you’ll be wanting mosquito repellent. If you’re planning to have children ever, read the label before buying repellents: some can cause reproductive harm. (Let’s not take this particular moment to discuss why the FDA allows the sale of Facebook.com/HealthyIdaho

After three days in a national park and a couple of five-milehikes through mosquito-infested meadows, I found a product called Herbal Armor (available from www. allterrainco.com), a combination of citronella, peppermint, cedar, lemon grass, and geranium oils in a base of beeswax and natural vegetable oils that kept me bite-free for the rest of the trip. I didn’t test it at peak bug times, but I liked its natural, petrochemical-and-crueltyfree makeup. With the mosquito issues still lurking as a threat, bug repellents have become more than comfort products—they’re important protection from nasty illnesses.

2. WET WIPES A way to wash without running water. Nice smell, antibacterial. Portable. Perfect.

3. WATER, AND LOTS OF IT Drinking water is always important, and if you’re hiking, you’ll need even more of it. Best-case scenario, you’ll have drinking water at your campsite and will just need to pack in enough for the hike. If you happen to have water for washing too, that’s even better. You can wash in streams (use biodegradable soap) and lakes, but don’t drink water unless you know it’s potable (there are signs at campgrounds saying whether the water can be drunk or not). Water fresh from a bubbling spring is certainly attractive, but if a deer or raccoon (or gopher or bear) has also been attracted to water upstream from you, it may very well be contaminated with bacteria and parasites. If you’re in parkland or Bureau of Land Management (BLM) areas, or even federally managed “wilderness”, the water may also be contaminated with pesticides, >>> HEALTHY IDAHO AUGUST 2013

beauty

“

Camping: nature’s way of promoting the motel industry.

”

- Dave Barry, Only Travel Guide You’ll Ever Need

herbicides, runoff from logging and mine tailings, and god-knows-what. I guess the lesson here is, find out as much as you can about where you’re going before you leave, and make your bathing plans accordingly.

4. THE RIGHT CLOTHES You can buy clothes with UV protective qualities combined with breathability. Try REI or other outdoor clothing retailers. You should have a hat, not only to keep the sun off, but to protect your head from hanging brambles, and, in cold weather or rough country, a knit cap to sleep in is also a good idea. (I have a friend who once woke screaming because a field mouse, also screaming, had gotten tangled in her long hair.) Clothes should fit closely enough that they won’t catch on things when you’re running from a bear, but loosely enough so that nothing chafes. People with sensitive skin may not be able to tolerate long hikes in heavy denim, the seams of which can rub delicate skin. Cargo pants in cotton blends may provide smooth fabric with extra storage space in the form of pockets. (But if you’re more concerned about looking svelte than having extra pockets, skip the cargo pants: they tend to make most of us look hippy.) Layering is crucial, because you’re going to heat up when hiking, cool down after camp’s setup, and maybe get really cold in the mountain evening. My favorite outdoor piece is an ultra-thin, silk longjohn shirt I found at a thrift store five years ago. It weighs about an ounce, but slipped on under a shirt, provides the equivalent of a whole sweater’s worth of warmth.

5. ANIMAL REPELLENTS Animal repellents such as pepper spray, bear spray, and dog spray can all be essential safety, self-defense items that are perfect for the outdoors. You never know what type of dangerous situation your could find yourself in while enjoying the wilderness— either with a human attacker, wild bear or, vicious mountain lion. A defense spray on hand will give you time to escape to safety.

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>> Advisor FITNESS

FOOD:

You’re Doing it Wrong WHEN IT COMES TO FOOD AND ENERGY, YOU CAN DO THESE 3 THINGS (WHICH YOU’VE PROBABLY BEEN TOLD NOT TO DO) TO INCREASE ENERGY AND CUT BODY FAT: 22

HEALTHY IDAHO AUGUST 2013

Cut Your Carbs!

Let’s be honest, most of us aren’t extreme endurance athletes, which means we don't need loads of carbs. Cut your carb intake down to ½ cup of blueberries and 1 banana a day. Make sure you get at least 5 servings of green veggies a day, which will give you all the nutrition you need. Supplement vitamin C, vitamin B-complex, and a multivitamin.

Increase Fat Intake!

If you make fat your primary fuel source, you will limit your insulin spikes. This will level out your blood sugar levels and prevent your day from

becoming an energy roller coaster scheduled around your meals. Though eating fat may seem counter productive to losing weight, eating fat doesn't mean you're going to store it if it's your primary source of energy. Try eating more avocados, fish oil, walnuts and almonds.

Eat More Meat!

Do it! Trust me. Your good cholesterol will go up and your bad cholesterol will go down if you are eating meats from organic sources without hormones or antibiotics added. Even the saturated fat is processed differently in your body, and you will get tons of omega-3 fatty acids.

Make sure your chicken and eggs come from chickens fed an all-vegetarian diet.

See Results!

Within the first two weeks of making these changes, you will have greater amounts of more leveled energy throughout the day, lose body fat, crave sweets less and enjoy the many health benefits from increased omega-3 intake.

ABOUT THE AUTHOR Matt Kirchner

Matt Kirchner is a Certified Personal Trainer (NPTI, CPT) CSCS (Certified Strength & Conditioning Specialist) TacFitness.com

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Fit & Fun with FitOne Healthy Schools Cup Presented by

Win money for your school’s P.E. program with the University of Idaho Healthy Schools Cup and FitOne! You can help your

school get involved in the community, while earning funds to buy new sports equipment and inspiring children to move and play every day.

What is the University of Idaho Healthy Schools Cup?

It is a program with the mission to reduce childhood obesity and encourage kids on a healthy path to lifelong fitness. For more details on the University of Idaho Healthy Schools Cup, visit fitoneboise.org/healthyschoolscup

Who can participate?

Elementary, middle/junior and high schools are encouraged to form teams of students, parents, and teachers. Schools earn one (1) point for each registered participant, and the three schools in each school grade category with the highest number of points will be awarded cash prizes. 1st Place Team Overall 1st Place Each Category 2nd Place Each Category 3rd Place Each Category

Create a FitOne 5K/9K Run/Walk Team With the help and support of a team, you can push yourself to new heights! Positive physical activity helps keep health care costs down and improves overall wellness and morale among friends and colleagues.

Win Prizes

Team leaders are eligible for team category and participant prizes! Learn more at FitOneBoise.org. Top team leaders in each category will receive a $25 Shu’s Idaho Running Company Gift Card!

$1,000 $750 $500 $250

All participating schools will receive a University of Idaho/FitOne Healthy Schools Cup certificate to hang proudly in their hallways.

Parents, PTA/PTO members, teachers, administrators.

Jump at the opportunity to be your school's team leader today!

Please use the school's name as the team name when you register online at FitOneBoise.org.

Deadline to register your school team.

All team members need to register under the school's official team name by September 15. Let’s teach and demonstrate healthy habits alongside our children and their friends!

FitOne for the Family! 5K Family Wave Presented by

In line with our motto “Move For Fun, Get Fit For Life,” as parents and friends we have the ability to inspire our kids and younger generations to start their health and fitness habits early in life. Sign yourself and your family up today for the FitOne 5K Family Wave, and help share how healthy living can be fun!

FitOne 5K, 9K & Expo September 19-21, 2013 Boise, Idaho

Sign up early to save! Register today to participate or volunteer at FitOneBoise.org *Visit FitOneBoise.org/Expo for complete FitOne Expo schedule.

Team Discount

Team members receive $2 off regular registration fees. No coupon required. Designate your team as private or open, so others can join. Team discount expires September 15. Register your team today at FitOneBoise.org! Be first in-the-know about fun meet-up events to come train together. We’ll be meeting at various trailheads and fun places to run, walk and stroll, with goodies and support from our sponsors like Shu’s Idaho Running Company and Axiom Fitness!

FitOneBoise.org 24

HEALTHY IDAHO AUGUST 2013

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HEALTHY IDAHO AUGUST 2013

Bill of Health The True Expense of a Healthy Diet

WRITTEN BY MICHAEL RICHARDSON

veryone wants bang for their buck at the grocery store, but simply comparing price tags may end with us carting home bags of unhealthy foods.

Shop by price-per-pound, and you may be short-changing yourself at the store and paying for it with more than money, because the real expense of a healthy diet is more complicated. Before you complain about the expense of healthy food one more time, consider the following.

Different Ways to Measure

Price tags obviously influence our shopping. If a liter of soda is $1.50 and 24 ounces is $1.00, it's common sense to do the math and get the best deal. The same thing is true when we see grapes for $2 a pound and strawberries for $3 a pound. But experts say that measuring the price of food this way may be limiting and even misleading. Researchers from the United States Department of Agriculture (USDA) recently conducted a study on the price of healthy nutrition, and they used three different price metrics:

The price of food energy ($/calorie) The price of edible weight ($/100 edible grams) The price of an average portion ($/average portion) This study, along with previous studies measuring the price of healthy food, found that unhealthy foods are generally cheaper, if you consider the price per calorie. A candy bar contains a hefty load of calories for a dollar, for example,

HEALTHY IDAHO AUGUST 2013

whereas a dollar of broccoli offers far fewer. But USDA researcher Elizabeth Frazao, co-author of the study, says that the price per calorie measurement is misleading because people rarely purchase food based on calories food. A serving of broccoli, for example, will only provide about a dozen calories, and an ounce of potato chips will dish out more than 160 calories. Comparing an ounce of chips with an entire bunch of broccoli isn’t a practical shopping strategy. A more useful is measuring how much a person pays for an average serving size of a specific food, which is Frazao's third metric. For example, comparing the cost of a serving of strawberries with the cost for a serving of fruit snacks. Frazao found that by using this method of comparison, healthy foods are cheapter (Frazao and her colleague defined “healthy foods” as foods that contained at least half a portion size in one of the major food groups (vegetables, fruits, grains, dairy, and protein foods. “Healthy foods” also contain only moderate amounts of saturated fats, added sugars and sodium). The same was true when measuring the cost of food for edible weight.

How many calories a person consumes fluctuates from day to day, “which suggests that calories are likely not what is driving food choices,” she says. Studies do show, however, that individuals seem to eat a relatively constant volume of food, according to Frazao, suggesting that volume may be tied to satiation. Another problem with the $/calorie metric is that while the potato chips may give you calories, they don’t necessarily make you full. “There’s a common—but erroneous— perception that calories fill you up,” Frazao says.

Distribution of Shopping Dollars

The dominant food companies of the world like Kraft and Nestle could, admittedly, do more to provide healthier foods for cheaper. In fact, many companies are starting to make changes by offering new, more nutritious products and by modifying existing products to be healthier. But as production changes, our buying practices also need to change. We can modify how much we spend on each food group at the grocery store.

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TWO MEALS, SIDE-BY-SIDE FOR A FAMILY OF FOUR Two Frozen Pizzas (DiGiorno Peperroni): $8-10

Chicken Legs (7): $6-8

Soda (root beer): $1-2

Green Beans (frozen, salted): $2-3

Potato chips (Wavy Lays): $2-3

Rolls/bread: $2-4 Juice (Grape): $1.50-2

Total: $11-15

Total: $12-17

Nutritional Estimates:

Nutritional Estimates

Fat (Saturated): 85 g

Fat (Saturated): 40 g

Calories: 4,600

Calories: 3,000

Sodium: 16,600 mg

Sodium: 2,100 mg

Sugars: 200 g

Sugars: 31 g

Protein: 180 g

Protein: 220 g

Vitamins: Some calcium, iron

Vitamins: C, A, Calcium, Iron

Consider the chart below, which compares the actual distribution of our shopping dollars with the distribution nutrition experts recommend. The USDA data shows we aren't spending the recommended amount for healthy foods; instead we dedicate a large proportion of our food budget for unhealthy foods. We may complain about the high cost of healthy foods, but if we simply allot more money for healthy foods and less for the unhealthy, our diet will be more nutritious without breaking the bank. According to this chart, spending less on meats, fats, and sugars and more on fruits, vegetables and grains could be the very simple

solution to unhealthy eating habits. “People have an innate preference for, fats, and salty tastes, and they choose foods that will bring them greater pleasure,” Frazao says. “We believe that the ‘explanation’ that healthy foods are expensive offers a convenient justification.” Examine your shopping lists, America, and find out if healthy food really is expensive, or if you’re just perpetuating a myth with your unhealthy allotment of grocery funds. Further improve your spending by considering the price besides doller-per-pound, and you may find good nutrition really is within your budget.

F OOD E X P E NDI T U R ES, PERCENT OF TOTAL Actual Food Expenditure

USDA Recommendations

34 32

28 26 24

22 20

18 16

14 12 10

14 15

8 6

4 2 0

GRAINS

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VEGETABLES

FRUITS

MILK DAIRY

MEAT/MEAT ALTERNATIVE

SOURCE USDA

Percent of Food Money Spent (%)

FATS/SWEETS

HEALTHY IDAHO AUGUST 2013

EVERY GROCERY STORE IN AMERICA HAS ENTIRE AISLES DEDICATED TO PACKAGED FOOD. FIRST COMES THE SNACK AISLE—CRACKERS, CHIPS, CANDIES AND DONUTS AS FAR AS THE EYE CAN SEE, ALL COCOONED IN AN AIR-TIGHT SHELL. THEN MOSEY ON OVER TO THE FROZEN FOODS AISLE, WHERE TV DINNERS AND MICROWAVEABLE CHICKEN NUGGETS ABOUND, ALSO WRAPPED IN A SUFFOCATING BLANKET. PACKAGED FOOD OFTEN DIFFERS NUTRITIONALLY FROM UNPACKAGED FOOD DUE TO PROCESSING TO INCREASE SHELF LIFE AND VISUAL APPEAL. HOWEVER, THEY'RE NOT ALL BAD; SAVVY SHOPPERS CAN STILL MAAKE PACKAGED EATS FIT INTO A HEALTHY DIET. 28

HEALTHY IDAHO AUGUST 2013

Healthy-Idaho.com

Sealing the Deal

A 2010 report from the New York Times found that on average Americans eat 31 percent more packaged foods than fresh ones. This isn't a uniquely American problem; developed countries worldwide are more and more willing to pay for convenient, portable, pocketable food. Euromonitor, a research group, reports that over the past decade, sales of packaged foods around the world have jumped by 92 percent. In Brazil, China and Russia sales are three to four times their 2002 level.

Issues With Packaged Food

It's no surprise that the goal of food producers is to sell food. Nor is it surprising that to sell as much as possible these producers make foods appealing to many customers by adding sugars and fats our tastebuds love. No one can fault a company for making their foods delicious, but we should be concerned with foods pumped full of empty calories and stripped of real nutrition though the refining process. Packaged foods are often high in calories, which doesn't help Americans who already struggle to keep their consumed calories equal or less than their calorie intake. Opening that bag may send your calorie intake over the line.

But this packaged trend isn’t necessarily an epidemic; packaged foods can be healthy. In Japan, for example, people eat lots of packaged food, but unlike the salty-fatfilled American options, Japanese options include seafood, vegetables and healthy fruits without many preservatives.

Aside from excess calories, you also should factor in all the preservatives keeping packaged foods fresh. Packaged food can often last for months on the shelf, which requires certain additives that aren’t great nutritionally. For example, one reason food companies add copious amounts of sodium is to length shelf life.

Following suit, many American food companies are beginning to offer healthier packaged food alongside traditional and tempting junk food. Kraft, for example, says it has added 5,000 healthier products with fewer calories and less sodium since 2005, the Economist reports.

Thankfully, Americans are starting to pay attention to the questionable nutrition value of packaged foods, especially frozen food. According to Advertising Age magazine, 98 percent of products in the frozen aisle are experiencing flat or declining sales in the US.

But the nature of packaged food production does pose problems, in many cases.

Packaged Foods:

But other factors besides nutrition, like taste and general appeal, might be at play in the decline, researchers say.

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Win the Packaged Food Battle

So should we quit packaged foods cold turkey and clean out our pantry of everything boxed? For many people living in fast-paced America, this would be extremely difficult. There's a better strategy: choose the right packaged products. First, look at the sodium content. Find products that don’t go crazy with sodium (avoid crackers, chips and frozen pizza). Make sure to read the food label carefully, because some food companies will put absurdly small serving sizes, giving the impression that the food is healthier than it is.

Chemicalized

BHA and BHT: These keep certain oils from spoiling. Some research suggests these preservatives may be harmful. Sodium Nitrite: This helps meats keep their pink look, and are associated with a variety of health problems. High Fructose Corn Syrup: An artificial sweetener that is found in a lot of packaged foods. As a last tip, remember to keep to the outer sides of the grocery store to avoid unhealthy packaged foods. Fruits, vegetables, healthy dairy and healthy protein are rarely located on the inner aisles.

Worth Opening: ›› ›› ›› ›› ›› ›› ›› ››

Whole-wheat & Oat Pretzel Sticks (Snyder’s): 20g of whole grain Sweet Onion Potato Chips (Kettle Brand): Less fat per serving than regular potato chips Kashi brand granola bars: Good source of fiber Garden Vegetable Enchiladas (Cedarlane): Good protein source, low in fat Wild Alaskan Salmon (Organic Bistro): Good source of fiber and omega-3 fatty acids Multigrain Tortilla Chips (Food Should Taste Good): Good source of fiber, limited fat Sweet Potato Julienne Fries (Alexia): Great source of Vit. A, limited fat Angus Beef Steak Chili with Beans (Kettle Cuisine): Full serving of vegetables per cup

Not Worth Opening: ›› ›› ›› ›› ›› ›› ››

Classic Fried Chicken (Hungry-Man): 1,570 mg sodium Chocolate Pudding Pie (Hostess): 45 g sugar One Garlic Bread Crust Supreme Pizza (DiGiorno): 44 g fat 100 % Natural Granola, Oats, Honey & Raisins (Quaker): 30 g sugar Maxed Out Turkey & Cheddar Cracker Combo Lunch (Oscar Mayer): 1,440 mg sodium Chicken Pot Pie (Marie Calendar): 34 g fat Smiley Face Potatoes (Bob Evans): 646 mg sodium

HEALTHY IDAHO AUGUST 2013

How to maneuver nine months of culinary instability WRITTEN BY WHITNEY LEWIS

ROCKY ROAD ICE CREAM, SALMON, SWISS CHEESE— WHATEVER IT IS, NO MATTER HOW BIZARRE, IT HAD BETTER COME SOON, ESPECIALLY IF SHE’S PREGNANT. STORIES OF FRENZIED TRIPS TO THE GROCERY STORE AT 3 AM ARE NOT UNCOMMON FOR FATHERSTO-BE. SOME PEOPLE IDENTIFY THESE CRAVINGS AS A NEED, SAYING THAT IT’S THE BODY TELLING YOU WHAT ESSENTIALS IT IS LACKING. SO WHERE DO THESE CRAVINGS COME FROM AND HOW DO WE DEAL WITH THEM? RESEARCH HAS REVEALED THAT THERE ARE THREE MAIN TYPES OF CRAVINGS: INDICATORS OF NUTRIENT NEEDS, PREGNANCY COPING STRATEGIES, OR FOOD ADDICTIONS.

HEALTHY IDAHO AUGUST 2013

Healthy-Idaho.com

Nutrient deficiencies

Many people wonder if their body really will tell them what nutrients it needs. Is a craving for a sundae an indication that your body is lacking calcium? When a potato chip suddenly looks irresistible is that your body cueing you in on a sodium deficiency? Some women swear by it, but many doctors aren’t convinced. The main reason for their hesitation is that if the body wanted some important vitamin or mineral, a more healthy food would be craved. Not many people go crazy for spinach, oranges, or broccoli. But there is research showing that not every craving is just a food obsession. The American Journal of Clinical Nutrition found that salty foods were much more pleasurable to a group of volunteers on a low-sodium diet than someone with sufficient sodium. In a 2005 study printed in The American Journal of Medicine, another correlation was found between cravings for things high in iron and iron-deficient people. Furthermore, pregnant women have been shown to be especially prone to cravings, possibly because their nutrient stores are used for the baby. "No one really knows why pregnancy cravings occur, though there are theories that it represents some nutrient that the mother may be lacking—and the crave is the body's way of asking for what it needs," says Andrei Rebarber, MD, associate director of the division of maternal-fetal medicine at NYU Medical Center in New York. When that urge to grab a pickle or some processed cheese hits, Rebarber says it could be the body asking for more sodium. And just as our bodies may nudge us toward a food, our bodies may nudge us away from other

TIPS & SUBSTITUTIONS

›› A brisk 15-minute walk helps people overcome cravings for chocolate. Physical activity can be a great distraction and can help reduce stress, a major trigger for cravings. ›› Chewing gum either before or after eating helps reduce cravings for sweets and lowers your total calorie intake. ›› Resisting cravings often leads to binging, so give in, but try to give in only in small portions and better yet, with HEALTHIER substitutes:

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foods, says Siobhan Dolan, MD, professor of obstetrics and women's health at Albert Einstein College of Medicine. "Some experts say cravings, and their flip side, food aversions, are protective," he says. For the rare few who do occasionally have cravings for healthier foods instead of Big Macs and ice cream, listen to your body. Your cravings may be more than destressors, addictions, or a personal cooling system.

The Body’s Benefits

expecting moms from drinking it, so try an apple or a nap instead.

Psychological cravings

Food can be a stress reliever for many people. It just feels good to eat sometimes! Especially chocolate. “The biochemistry of how food, especially refined foods, can lower the blood sugar and trigger serotonin release has long been known,” the Food Addiction Organization points out.

Besides satisfying nutrient deficiencies, some foods craved during pregnancy can serve other purposes. Whether consciously or unconsciously, these foods, all among the top 10 foods most craved by pregnant women, satisfy pregnancy needs:

Sugar and fatty foods are energy sources and the body is hardwired to enjoy them as a means of survival, but in this day and age it does more harm than good. Regardless of health and weight, the body often wants these foods.

ICE—decreases inflammation in the mouth and tongue, a common symptom among iron deficient women

Not only does it taste good and make the body feel good, sugar has been found to be as addictive as cocaine. Cravings for sugary foods are the kind of cravings to shy away from.

SPICY FOOD—makes the body sweat which helps pregnant women cool off FRUIT—Fruit (such as watermelon and

grapes)—once again, cool and refreshing and it offers the sweetness usually without the sugar overload sickness

LEMON—pregnant women often crave sour foods because the taste buds have changed and it feels good to “shock” them with something super sour ICE CREAM—sweet and cool. And let’s be real, women crave this whether pregnant or not! SODA—the fizzy drinks help with nausea, but try some club soda or a protein drink instead to avoid the sugar COFFEE—pregnancy wears a woman out! Coffee increases alertness and helps with headaches, but many doctors discourage

IF YOU CRAVE

Other research has shown that foods related to pleasant childhood memories are often craved in stressful situations. Foods like mac & cheese or hotdogs, which don’t remedy any pregnancy problems or relate to a food addiction, are still powerful cravings because of the psychological connection. Food can be addictive physically and/or psychologically. Whatever the reason you find yourself craving something, remember that the same rules of health apply, so pause and think about what your body might really be looking for – a bit of sodium or calcium, a cool-down, or maybe just some happy childhood reminiscing, and see what creative ways you can satisfy your needs without packing on the pounds.

TRY EATING ...

Ice Cream

Nonfat frozen yogurt, sorbet, or sherbet

Soda

Mineral water with fruit juice or lime

Doughnuts/pastry

Whole-grain bagel with fresh fruit jam

Cake

Low-fat banana or zucchini bread

Sugar-coated cereal

Whole-grain cereal or oatmeal, with brown sugar

Potato chips

Low-sodium/ low-fat chips, popcorn, or pretzels

Sour cream

No-fat sour cream or non-fat plain yogurt flavored with herbs

Sundae toppings

Fresh berries or bananas

Canned fruits in heavy syrup

Fresh fruit, frozen unsweetened fruit, fruit packed in water, juice

Lunch meats

Low-fat or fat-free meats, turkey or soy bologna, beef hot dogs

Whipped cream

Ice cold no-fat milk whipped with a hand-held immersion blender

HEALTHY IDAHO AUGUST 2013

Junkfoods in Superfoods’ Clothing WRITTEN BY DALLIN LAW

Steathily

Unhealthy AMERICA’S OBESITY, DIABETES AND CANCER EPIDEMICS HAVE LEGIONS OF PEOPLE CONSCIOUSLY TRYING TO OPT FOR FOODS MARKETED AS HEALTHY IN AN EFFORT TO STAVE OFF DISEASE AND WEIGHT GAIN. WHILE CHOOSING THE HEALTHY OPTION IS THE PERFECT FIRST STEP TOWARDS CONTINUED HEALTH AND FITNESS, MANY PRODUCTS MARKETED AS HEALTHY ONLY MASQUERADE AS SUCH. ADDED SUGARS, HIDDEN FATS, AND DECEPTIVELY SMALL PORTIONS ON NUTRITION LABELS ALL PUT THESE FIVE FOODS ON OUR LIST OF DECEPTIVE HEALTH FOODS.

700 900 TO

CALORIES

HEALTHY IDAHO AUGUST 2013

Over the last few years, this Middle Eastern import has exploded onto the food scene as a healthy alternative for dips of all kinds. Vegetarians especially seem to devour this spread with voracity using flatbread pitas as their scooping implement of choice. However, it’s the ease with which hummus can be gobbled up that makes it a danger to dieters. Hummus is made of blended up garbanzo beans (chickpeas), oil, tahini (ground sesame seeds), lemon juice, garlic, and salt. These wholesome ingredients equate to a decent amount of protein from the beans and tahini, fiber, and some vitamins like folate and magnesium; also the beans make this food have a low glycemic index, meaning that the food has carbohydrates that won’t cause a spike in blood sugar.

I T ' S E A S Y TO AC C I D E N T LY E AT

Hummus

So far so good, but most people don’t realize that hummus can pack a caloric punch. The packaging on most hummus containers list only two tablespoons as a serving size which contains 70 to 90 calories. Most people don’t stop at just a single serving; it’s incredibly easy people to eat a sizable portion of the container, which usually has around 10 servings, or 700 to 900 calories. All of this is before the pita bread or chips you use to scoop your hummus. Hummus should be eaten less like a guilt-free snack and more like a hearty, dangerously addictive main course made a bit more healthy with carrot sticks or celery in place of pita.

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A SINGLE CUP OF COMMON STOREBOUGHT GRANOLA EQUALS TEN+ SLICES OF BACON IN CALORIES (450+)

Granola

So you’ve eschewed the bacon and eggs and thoughtfully chosen the granola with yogurt and fruit instead. On paper it sounds like an infinitely better choice, but surprisingly a single cup of common store-bought granola equals ten+ slices of bacon in calories(450+). Granola has whole grain oats, nuts, and often dried fruit, but the brown sugar, syrup, honey, coconut, oil and other sugary add-ins add up the calories very quickly. Avoid the glazed, sugary types and use granola more as a crunchy addition rather than the main attraction. Another homespun option is to make your own inexpensive healthy granola. Just cut out the extra sugar found in store brands, replace some of the oil with applesauce, and add in plenty of healthy oats nuts, and dried fruit for a still hearty, but less sugar-packed version.

Yogurt

This cultured milk product is often touted as the probiotic holy grail, containing active cultures of good bacteria that boost the immune system, promote digestive health, and even lead to world peace (supposedly). Besides helpful germs, yogurt contains quite a bit of protein and is a very good source of calcium, which promotes bone health, nerve function and rhythmic heartbeats. If all we ate was plain, low-fat yogurt, it truly would be the superfood we want it to be. However, most yogurt marketed as healthy contain high-fructose corn syrup, sugars, honeys, fruit syrups, and even chocolates and caramels which makes them sugar bombs as potent as a candy bar. Even worse, many yogurts don’t even contain any active cultures of probiotic bacteria. The best course of action is to buy the plain, probiotic-filled, low-fat yogurt and add your own sweeteners and fruits to make it tasty.

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MOST PEOPLE DOUBLE OR TRIPLE THE S E RV I N G S I Z E

Breakfast Cereals

I think most people know that sugary cereals should be avoided, but what about the ones marketed as whole grain, low-fat, healthy options? Many of these cereals really are quite healthy with lots of fiber and whole grains that help start your day off right by giving your body a slow burning energy source which helps you make healthy eating choices the rest of the day. However, the biggest problem with cereals is the mental disconnect between the serving size on the box and how much lands in your bowl. For example, the serving size of frosted mini-wheats is five biscuits, which totals 175 calories. Not many people eat five measly biscuits; in fact most people double or triple that amount. This problem of portion control is exacerbated by current perceptions of a proper portion size. Not only in restaurants are meals coming in larger and larger sizes, but also recipes in the home suggest larger portions. Even our plates and bowls are growing in size which suggests the need to our subconscious to fill up the plate when we don’t need to. Furthermore, a recent study concluded that very few people can estimate the proper portion size and almost always underestimate the accurate calorie count of foods. If cereal is definitely not going away from your morning routine, invest in buying smaller bowls that will help you to remember proper portion control and don’t be afraid to using a measuring cup to train yourself to see portion sizes differently.

Fruit Juice

Juicing and juicers seems to be the new national pastime, but fruit juice is probably one of the most deceptively marketed products out there. Too many people think of the sweet drink as different from the sodas and other soft drinks, but they’re often exactly the same in sugar content. A cup of juice often has over 100 calories. But it’s made from fruit right, why is it bad? Drinking juice is different from eating fresh fruit because the whole fruit has a large fiber content that cues your body to feel satiated, but the juice has all the calories but none of the fiber. Juice can’t be thought of as a low-calorie, healthy option to a meal; it needs to be properly accounted for as a sugary drink. Additionally, many juices sold in stores are often juice cocktails that have only a small amount of juice and lots of water and high fructose corn syrup, negating many of the health benefits and adding most of the harmful ingredients of a soda.

8 OZ. OF JUICE OFTEN HAS OV E R

100 CALORIES

M O S T YO G U RT MARKETED AS H E A LT H Y C O N TA I N H I G H - F RU C TO S E C O R N S Y RU P, S U G A R S , H O N E YS , F RU I T S Y RU P S , A N D E V E N C H O C O L AT E S AND CARAMELS

HEALTHY IDAHO AUGUST 2013

WRITTEN BY HEALTHY MAGAZINE STAFF

Grapefruit Fiasco

Ho wg

rap efru it c a

THE HARMLESS, DELICIOUS GRAPEFRUIT MAY BE STABBING YOU IN THE BACK. There are 85 identified drug and grapefruit interactions, according to a recent issue of the Pharmacist’s Letter. This isn’t a simple matter of the drugs not working because of what you ate for breakfast. The number of drugs that have potentially fatal interactions with grapefruit used to be 17, and now has reached 43. The problem grows with the number of new medications that are approved. The New York Times reported on one 42-yearold lady who required a breathing tube and a pacemaker to be revived from a ghastly druggrapefruit interaction. The potency of many drugs is dramatically increased by grapefruit, a disastrous consequence that many aren’t aware of. With some drugs, the grapefruit causes an increase in heart rhythm, which can be fatal. With fentanyl, oxycodone and methadone, the interaction can result in fatal respiratory depression. Some of these adverse reactions require just a small amount of grapefruit or grapefruit juice. “In theory, less than 8 oz. of grapefruit juice should be fine,” says Utah cardiologist Amanda Donohue, though she says she generally doesn’t recommend it at all, “due to the potential for injury, patients not knowing all their medications, other co-morbidity conditions (kidney and liver insufficiency) and wide spread use of supplements.” Trying to separate your grapefruit-eating and medication-taking doesn’t always negate the effects, the Letter says. Included on this list of drugs are statins that lower cholesterol, some antibiotics, cancer

HEALTHY IDAHO AUGUST 2013

n alter the effect

on i t ca i d e m f o s

drugs, birth control drugs and heart drugs. Older people use more prescriptions and buy more grapefruit, according to WebMD, which puts them at greater risk for harm. Here are some of the drugs to watch out for if you eat grapefruit, according to the National Institutes of Health:

•

Amiodarone (Cordarone, Pacerone):

•

Nifedipine (Procardia, Aldalat):

• • • • • • • • •

Used to treat irregular heartbeats. For certain types of chest pain.

Buspirone (Buspar): For anxiety.

Simvastatin (Zocor):

To lower bad cholesterol.

Carbamazepine (Tegretol):

Prevents and controls seizures.

Sirolimus (Rapamune):

Prevents rejection of a kidney transplant.

Cyclosporine (Gengraf, Neoral): Prevents organ rejection.

Tacrolimus (Prograf):

Prevents organ rejection.

Ticagrelor (Brilinta):

Prevents heart attack and stroke in people with heart problems.

Dronedarone (Multaq):

For irregular heartbeat.

Eplerenone (Inspra):

For high blood pressure.

SO HOW EXACTLY DOES GRAPEFRUIT WREAK HAVOC ON THESE MEDICATIONS?

Certain enzymes in the liver and GI tract get turned off when grapefruit enters the system, and don’t turn on again for days, says the Pharmacist’s Letter. These enzymes are important for breaking down certain medications. As a consequence, the drug levels build, becoming much more powerful than appropriate.

Medical professionals are aware of the problem. In fact, some prescriptions come with stickers warning patients to avoid grapefruit, according to the New York Times, and some hospitals no longer serve grapefruit juice. Make sure you check with your doctor or pharmacist about whether or not you need to avoid grapefruit while you take your current medication. The amount of grapefruit a person is consuming and the frequency both change the interaction with medication. Other citrus fruits may require caution as they contain enzyme blocking capabilities as well, but the risks aren’t well researched. Despite all this potential for harm, grapefruit is far from an enemy of health. It is an excellent source of vitamins and minerals, and many people use it to curb hunger during diets. Just make sure you can enjoy this citrus without serious side effects. Healthy-Idaho.com

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HEALTHY IDAHO AUGUST 2013

THE FOOD CHAIN: WHERE IT ALL COMES FROM

SPINACH

This super food is mostly grown and packaged in sunny California. Distance traveled:

760 mi.

WRITTEN BY WHITNEY LEWIS

SALT

This king of spices is often harvested in Utah.

YOU MIGHT THINK IT’S A PAIN TO HAVE TO DRIVE 5 MILES INTO TOWN TO GET THAT LAST INGREDIENT YOU FORGOT FOR DINNER, BUT THINK OF THE THOUSANDS OF MILES THE FOOD IN YOUR LOCAL GROCERY STORY TRAVELED TO GET TO YOU! YOU MAY BE HAND SELECTING SOME BELL PEPPERS THAT WERE GROWN IN MEXICO WHILE FIVE FEET BEHIND YOU IS A GOLDEN MOUND OF BANANAS FROM ECUADOR. HOW DID ALL OF THIS FOOD GET TO YOU IN IDAHO AND WHERE IS IT ALL FROM? 36

HEALTHY IDAHO AUGUST 2013

450 mi.

RED ONIONS San Jose California. Distance traveled:

669 mi.

BLACK PEPPER According to pepper.com, 76 percent of the ground pepper in the United States is imported from India. Distance traveled:

7,400 mi.

his article will explore the origin of eight ingredients in a simple dish an average American might eat – a grilled chicken salad. You might be surprised to find your dinner better traveled than you are! From Andalucía to Arkansas, your salad has been months in the making all over the world, but it probably only took you a five minute drive and twenty minute prep time to toss together a delectable little concoction.

BELL PEPPERS Los Angeles California. Distance traveled:

898 mi. Healthy-Idaho.com

CHICKEN BREAST

This common meat can come from all over the country, but a large part of the poultry consumed in Idaho originates on chicken farms in the South, in areas such as Arkansas and Texas. Distance traveled:

1,809 mi.

TOTAL MILES YOUR CHICKEN SALAD HAS TRAVELED:

17,849 mi.

THE LIFE OF PRODUCE Here is the typical journey of the fruits and veggies you buy. SEED to STORE:

OLIVE OIL

±± ±± ±±

5,307 mi.

±±

Most of the world’s olive oil is produced in Spain, over 5,000 miles away from Idaho. Distance traveled:

±± ±± ±± ±±

Planted in California Harvested when almost ripe Immediately boxed and put into trucks in the fields. (Delicate fruits such as raspberries and strawberries are cooled and shipped within 12 hours of picking!) Shipped to a massive produce warehouse in Los Angeles Stores such as Wal-Mart, Macey’s and Smith’s place orders to this warehouse Idaho’s main food distributor trucks the food to a warehouse in Far West, Idaho Stores affiliated with this warehouse retrieve their produce when it arrives Food is stocked on the shelves in your local market daily

FRUIT FACTS Grocery stores import food from different countries and states throughout the year depending on the season.

PARSLEY

Sacramento California. Distance traveled:

556 mi.

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Most produce consumed in Idaho is grown in California, but during the summer months, some produce is harvested locally. In the dead of winter, produce is often shipped in from Chile and other South American countries. Delicate fruit such as raspberries and strawberries have an incredibly fast production rate. Within 12 hours of picking, berries are chilled and on their way. They often skip the L.A. warehouse and go straight to the state that ordered them and put in a warehouse where they will be picked up by local stores. It only takes 3-5 days to get berries from the field to your fridge.

The apples at many stores come from Washington. All the potatoes are from right here in Idaho. Bananas are picked completely green and then during storage are treated with a natural hormone gas, ethylene, which causes them to ripen. In two weeks, a green banana is picked, carried overseas, gassed to gold, shipped to its destination, and piled high in a store.

THE TRAVELS OF A CHICKEN Boneless, skinless chicken breast is a staple in many households. Much of the chicken sold in Idaho comes from poultry farms in the South. One popular brand starts in Arkansas and ends in your salad. Chicks grown for poultry are known as pullets. These pullets are raised by farmers close to the production factories. Generally these local farmers have contracts with large poultry corporations. The pullets grow into adult chickens and are collected by the large corporation which will take the chickens to processing plants where they are butchered, separated, and processed in a nearby Arkansas city. After being separated and packaged in Arkansas, the chicken meat is shipped to one of three main poultry warehouses in Idaho and then retrieved by grocery stores. Hundreds of people may be involved in this process. From pullet to packaging and processing to poultry aisle, you get the best part of your salad. The next time you’re exasperated because you have to wait 10 minutes in line behind a customer with a dozen coupons and a dozen items more after that, just remember how long it took the food in your cart to get to you and breathe easy knowing you didn’t have to do all the work to get it there. HEALTHY IDAHO AUGUST 2013

MEXICAN

Chicken and Lime Soup

Makes 4 to 6Â servings There is a light citrusy flavor that you will love in this hearty chicken soup. Layers of garlic and lime embrace the fresh avocado garnish. I serve this during the warm summer months.

_______________ 2 tbsp olive oil, divided 4 boneless skinless chicken breasts 1 cup chopped onion 2 cloves garlic, minced 2 tomatoes, seeded and chopped 2 6 cups chicken broth 1â &#x201E;2 cup freshly squeezed lime juice (4 to 5 limes) 2 cups broken corn tortilla chips 2 avocados, diced 4 green onions, green parts only, minced

_______________ 1.

In a large skillet, heat 1 tbsp of the oil over medium-high heat. Add chicken and cook, turning once, until no longer pink inside, 6 to 8 minutes per side. Transfer chicken to a cutting board and let cool. In a large pot, heat remaining oil over medium heat. Add onion, garlic and tomatoes. Cover and cook until onion is softened, 4 to 6 minutes. Add chicken broth and lime juice. Dice chicken and add to pot. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 10 minutes. Ladle into individual bowls and garnish with equal amounts of tortilla chips, avocado and green onion.

HEALTHY IDAHO AUGUST 2013

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Makes 4 to 6 servings Calabacitas is a traditional Mexican corn and squash dish full of texture. It is a mellow combination of corn, chile and squash blended together with creamy goodness.

_______________

1. In a large skillet, heat oil over medium-high heat. Sauté onion, garlic, summer squash, zucchini and parsley until vegetables are tender-crisp, 10 to 12 minutes. 2. Reduce heat to low and stir in corn, cheese and broth until cheese is melted and mixture is heated through, 6 to 8 minutes. Pour into a serving dish.

TIPS:

Creamy Corn Chile

Increase zucchini to 2 cups if summer squash is out of season or hard.

ingredients

1 tbsp olive oil 1⁄2 cup chopped onion 2 cloves garlic, minced 1 cup chopped summer squash (see Tips) 2 cups chopped zucchini 1 tbsp minced flat-leaf parsley 2 cups cooked corn kernels (see Tips) 1 cup shredded Monterey Jack cheese 2 tbsp chicken broth Freshly ground black pepper to taste

Drained canned or thawed frozen corn kernels work in this recipe. Grilled or fire-roasted corn will add additional flavor. The salt in the broth and cheese will add flavor. However, salt to taste if more is needed.

Mexican Chocola Cakes te

Creamhyile Corn Cash & Squ Makes 6 servings

This is a family favorite…rich mounds of chocolate with just a hint of cinnamon and chile. I love serving them warm with a scoop of vanilla ice cream.

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1. In a small saucepan over low heat, melt chocolate and butter. Set aside. 2. In a medium bowl, using an electric mixer, beat eggs, egg yolks, sugar, cinnamon and chile until well blended, about 3 minutes. On low speed, gradually beat in the chocolate mixture until well blended. Increase speed to medium and beat until mixture is light and fluffy, about 3 minutes. Using a rubber spatula, stir in flour until blended. 3. Divide chocolate mixture equally among ramekins. Place ramekins on a baking sheet and bake in preheated oven until firm on top and cakes pull away from the sides of ramekins, 16 to 18 minutes. Run a knife around the edges of each ramekin. Invert on individual plates and serve hot with a scoop of vanilla or coffee ice cream.

Mexican Chocolate Cakes ingredients

Preheat oven to 425°F Six 4- to 6-oz ramekins, greased 4 oz semisweet (dark) chocolate, coarsely chopped 1⁄2 cup butter 2 eggs 2 egg yolks 1⁄2 cup granulated sugar 1 tsp ground cinnamon 1⁄2 tsp ancho chile powder 1⁄3 cup all-purpose flour Vanilla or coffee ice cream HEALTHY IDAHO AUGUST 2013

INDIAN

Indian Ratatouille with 5 Spices

(Panch Phoran Tarkari)

Serves 8 Panch phoran, the signature 5-seed blend used in Bengali food, is magical. Versatile and easy to use, its distinctive flavor is perfect in both Indian and non-Indian dishes.

_______________

2 2 1 tsp 2 tbsp 1 lb 1 lb 8 oz 2 to 3 tsp 1 tbsp 1 tsp 1⁄2 tsp 1 cup

1. In a small dish, combine red chiles, bay leaves and panch phoran. 2. In a large saucepan, heat oil over medium-high heat until very hot. Stir spices into hot oil and sauté until seeds stop popping, 30 to 40 seconds. Immediately add eggplant, potatoes and squash and mix well. 3. Add green chiles, milk, salt, sugar and 3⁄4 cup (175 mL) water. When mixture comes to a boil, reduce heat to medium. Cover and simmer until vegetables are tender, 10 to 12 minutes. Add peas and simmer until water is absorbed, 2 to 3 minutes. Serve hot with an Indian bread.

dried Indian red chiles, broken in half bay leaves panch phora oil eggplant, cut into 2-inch pieces potatoes, peeled and cut into 1 1⁄2-inch pieces butternut squash, cut into 2-inch pieces chopped green chiles milk salt or to taste granulated sugar frozen peas

HEALTHY IDAHO AUGUST 2013

Healthy-Idaho.com

Makes 6 servings

Toor Dal

Here’s a soul-satisfying soup packed with vitamins and the goodness of vegetables. Plus the dal makes it high in protein and fiber as well.

ingredients

__________________________

1. Clean and pick through lentils for any small stones and grit. Rinse several times in cold water until water is fairly clear. Drain and transfer lentils to a large saucepan. 2. Add 3 cups (750 mL) water and soak for 10 minutes. Bring to a boil, uncovered, over medium heat, skimming froth off surface. Cook, partially covered, until dal is soft and mushy, about 30 minutes. Purée in blender or using immersion blender, or whisk vigorously to batter-like consistency. 3. Meanwhile, in a small saucepan, heat oil over medium-high heat. Add cumin seeds. Sauté until cumin is fragrant and a shade darker, about 30 seconds. Add garlic and sauté for 1 minute. Add onion and cook until golden, about 10 minutes. 4. Pour mixture into dal and simmer, covered, until vegetables are tender, about 5 minutes. Place 2 to 3 tbsp (30 to 45 mL) rice in each bowl. Top with dal and vegetable mixture. Garnish with cilantro. Serve with lemon wedges on the side. 5. If you are short on space, you can always combine steps 5 and 6 into once sentence.

1 cup 1 tsp 1 cup 1 cup 1 cup 8 1⁄4 tsp

yellow lentils (toor dal) turmeric chopped tomato cubed potato sliced carrot, 1⁄4-inch thick slices green beans, cut into 8 1-inch pieces cayenne pepper

1 tsp salt or to taste 2 tbsp oil 1 tsp cumin seeds 1 tbsp chopped garlic 1⁄2 cup chopped onion 11⁄2 cups steamed rice 1⁄3 cup cilantro, chopped Lemon wedges

Carame lized

Carrot Pudding (Gajar ka Halwa)

Yellow up Lentil eStaobles with Vegr Dal) (Too

Gajar ka Halwa

Serves 8

ingredients

This is a favorite in north India and is particularly good when made with the sweet pink winter carrots grown in that area. The flavor is more delicate than other carrots, and they are juicier. I have never come across this variety in North America.

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A large heavy-bottomed saucepan over medium heat, combine carrots and milk. Cook, stirring frequently, until milk is completely absorbed and mixture begins to solidify, about 1 hour. Stir in 1 cup (250 mL) of the sugar, oil and raisins. When sugar dissolves, check sweetness. Add remaining sugar if needed. Cook, stirring constantly, until mixture begins to leave side of pan, 15 to 20 minutes. Remove seeds from cardamom pods, discarding pods. Pound seeds and stir into pudding. Serve warm or at room temperature. Before serving, garnish with blanched almonds and top with edible silver leaf, if using.

11⁄2 lbs carrots, grated (5 or 6) 4 cups whole milk 11⁄4 cups granulated sugar (approx.) 1⁄4 cup oil or unsalted butter 1⁄4 cup raisins 8 to 10 cardamom pods blanched whole almonds edible silver leaf (varak)

TIPS:

This dish freezes well for several months. Thaw and warm in a 200°F (100°C) oven. Sprinkle with additional almonds and top with edible silver, if using.

HEALTHY IDAHO AUGUST 2013

MORE THAN 400 PEOPLE EXPECTED TO ATTEND

SATURDAY, SEPTEMBER 7TH, 2013 AT OLD TIMER’S SHELTER IN ANN MORRISON PARK The Boise Affiliate of the Pancreatic Cancer Action Network is Raising Funds and Awareness for the Fourth Leading Cause of Cancer Death in the United States. BOISE, ID – More than 400 people will walk a 5K course to raise funds and awareness about pancreatic cancer, the fourth leading cause of cancer death in the United States, at PurpleStride Boise 2013 on Saturday, September 7th. “PurpleStride Boise is meant as a day of hope and inspiration for people who have been diagnosed with pancreatic cancer as well as a tribute to people who have passed away from this terrible disease,” said John Bradley, a pancreatic cancer survivor and spokesperson for the volunteers of the Boise Affiliate of the Pancreatic Cancer Action Network who have planned the event. “Money raised helps fund personalized support for patients, their families and caregivers, as well as supporting research that will hopefully lead to better treatment options to increase survival for pancreatic cancer patients. “We are proud to join tens of thousands of people across the country who are taking part in more than 50 PurpleStride events this year. We all share one common goal – to end pancreatic cancer.” All those who would like to join the fight against pancreatic cancer are invited to attend the event, which will start at Old Timer’s Shelter in Ann Morrison Park and continue along the Boise greenbelt, across the Friendship Bridge and back. The event will include a raffle, live music and other family friendly festivities throughout the day. Registration begins at 9

HEALTHY IDAHO AUGUST 2013

am and the opening ceremonies begin at 10am. To register, visit www.purplestride. org/boise. Pancreatic cancer has one of the lowest survival rates of all major cancers - 74 percent die within one year of diagnosis and the five-year survival rate is just six percent. A recent report indicates that pancreatic cancer is anticipated to move from the fourth to the second leading cause of cancer death in the United States by 2020, and possibly as early as 2015. Despite these sobering statistics, approximately two percent of the National Cancer Institute’s federal research funding is allocated to pancreatic cancer. PurpleStride Boise will benefit the Pancreatic Cancer Action Network, the national organization creating hope in a comprehensive way through research, patient support, community outreach and advocacy for a cure. In 2013, more than 45,000 Americans will be diagnosed with pancreatic cancer and nearly 38,500 will die from the disease. This devastating disease has claimed the lives of many public figures, including Apple co-founder Steve Jobs, actor Patrick Swayze, physicist and first American woman in space, Sally Ride, Nobel Prize winner Dr. Ralph Steinman, Carnegie Mellon University Professor Dr. Randy Pausch, actor Michael Landon, and opera tenor Luciano Pavarotti. To learn more about the Pancreatic Cancer Action Network and the Boise Affiliate, visit www.pancan.org.

About the Pancreatic Cancer Action Network The Pancreatic Cancer Action Network is the national organization creating hope in a comprehensive way through research, patient support, community outreach and advocacy for a cure. The organization is leading the way to increase the survival rate for people diagnosed with this devastating disease through a bold initiative—The Vision of Progress: Double the Pancreatic Cancer Survival Rate by 2020. Together, we can know, fight and end pancreatic cancer by intensifying our efforts to heighten awareness, raise funds for comprehensive private research, and advocate for dedicated federal research to advance early diagnostics, better treatments and increase chances of survival. Contact: Cassandra (Cassie) Stoneberg Media Representative, Pancreatic Cancer Action Network – Boise Affiliate Direct: 208-283-7566 Email: cstoneberg@pancanvolunteer.org

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HEALTHY IDAHO AUGUST 2013

BACK TO SCHOOL A guide for parents to preserve their children’s vision Why is a comprehensive back to school eye exam important?

Current studies show that as much as 80% of learning is visual. Which is why it is critical that students of all ages have a comprehensive eye exam to insure a vision problem is not interfering with learning. A vision screening by a pediatrician or at school is not the same as a comprehensive eye and vision examination by an eye doctor. Vision screenings are a limited process and miss as many as 60% of children with vision problems. This means that even if a vision screening does not identify a possible vision problem, a child may still have one.

Preschool Vision: ages 2 to 5

From ages 2 to 5, a child will be fine-tuning the visual abilities gained during infancy and developing new skills. Children this age generally will not voice complaints about their eyes.

PARENTS SHOULD WATCH FOR SIGNS THAT MAY INDICATE A VISION PROBLEM, INCLUDING:

• • • • • • • • •

Sitting close to the television or holding a book too close Squinting Tilting their head Frequently rubbing their eyes Short attention span for the child's age Turning of an eye in or out Sensitivity to light Difficulty with eye-hand-body coordination when playing ball or riding a bicycle Avoiding coloring activities, puzzles or other detailed activities

If you notice any of these signs in your preschooler, schedule a visit to a pediatric optometrist. A pediatric specialist will be more familiar with the developmental milestones and age appropriate vision skills, and have the specialized equipment for children who do not yet know the alphabet or how to read.

HEALTHY IDAHO AUGUST 2013

Dr. Jeffrey C. Johnson Primary Care / LASIK

Dr. Jill A. Kronberg, Idaho's only residency trained pediatric optometrist. Accepting new patients. In-network with most insurances.

School-age Vision: ages 6 to 18

When visual skills have not developed, or are poorly developed, learning is difficult and can become stressful. These students typically: • •

• • • •

Dr. Jill A. Kronberg Pediatrics / Primary Care

Avoid reading and other near visual work as much as possible. Attempt to do the work, but take longer than their peers to complete assignments and often with a lowered level of comprehension. Perform poorly on timed tests. Have inconsistent school performance. Experience discomfort, fatigue and a shorter attention span. Have poor working memory and slower processing speed.

If you notice any of these signs in your student, its time to schedule an appointment with an optometrist who specializes in developmental optometry.

Dr. Jeffrey C. Johnson, Developmental Optometrist

Dr. Ryan C. Johnson Neuro-Optometry / Vision Therapy

since 1991.

Dr. Ryan C. Johnson, Idaho's only optometrist residency trained in neuro-optometry and vision therapy.

Accepting new patients. In-network with most insurances.

Schedule your appointment online?

www.artisanoptics.com

UPTOWN BOISE uptown@artisanoptics.com 7960 W Rifleman St #150 Boise , Idaho , 83704 USA 208-377-8899

DOWNTOWN BOISE downtown@artisanoptics.com 190 N 8th St, Boise Idaho , 83702 USA 208-338-0500 Healthy-Idaho.com

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