Healthy Idaho | December '13 by Healthy Magazine

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HEALTHY IDAHO DECEMBER 2013

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She gets her hair from her mom. Her eyes from her dad. And her drugs from her grandma’s medicine cabinet. 1 out of 5 Idaho students report taking a prescription drug without a physician’s prescription at least once during their lifetime

BE AWARE. DON’T SHARE.

For more information go to LockYourMedsIdaho.org TM

Sponsored by the Idaho Prescription Drug Abuse Prevention Workgroup, contact (208) 854-3040 Facebook.com/HealthyIdaho

HEALTHY IDAHO DECEMBER 2013

Terry Ring Silver Creek Outfitters

4 HEALTHY IDAHO DECEMBER 2013

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“SelectHealth did what our previous insurance company couldn’t, or wouldn’t do. They actually brought our costs down and have a plan to keep them stabilized. This helps a small business like ours keep good people.” The alliance between St. Luke’s and SelectHealth is raising the bar for healthcare in Idaho. Our simple mission—to provide better care and coverage at a lower cost—is being fulfilled every day for small businesses like Silver Creek Outfitters. To find out how we can improve the health of your business, click or call today. Visit our site:

Call Toll Free:

selecthealth.org

855-442-0220 or contact your broker

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HEALTHY IDAHO DECEMBER 2013

december VOL. V № 12

Six Steps to Make Your Workout Give Back

We all know that exercise is a necessary part of any healthy lifestyle, but does it have to be so hard? Well, no. We’ve got you covered with a few tips to make your workout routine fun and interesting again, not to mention more productive.

Why to Work on Not Working

Feeling bad about not filling every moment of your life with productive activity? If you answered yes to this question, it may be time to take a step back and reevaluate the worth of downtime. This holiday season learn about how to give yourself the gift of leisure and relaxation, because endless productive pursuits are more damaging than you think.

Add “Joy to Your World”

Ever heard of a guy or girl that got everything they wanted because they had a bad attitude? Neither had we. A good attitude is key to any kind of success. Making a few simple changes to your environment can give your attitude a real shot in the arm. Here’s a guide to making your surroundings an environment of gladness and positivity.

Mistletoe 101: Lip Prep

Are your lips ready for mistletoe season? What about that New Years Eve kiss? We’ve got the scoop on the lipsticks and lip balms you need to have to get your lips in kissing shape. Our beauty and style guides provide valuable tips on finding the right shade or gloss to match your skin tone and your favorite outfit.

36 24

A Philanthropic Phenomenon

Children’s Miracle Network Hospitals was co-founded by Marie Osmond and John Schneider in 1983. Since then they’ve been revolutionizing the way hospitals treat children and their illnesses. Find out more about what Children’s Miracle Network Hospitals are doing around the country and how you can help

The Obesity-Depression Connection: It’s Complicated

Are overweight and obese people at a greater risk for depression? Does exercise decrease your chances of being depressed? The answer: it’s complicated. A connection exists, but there’s a lot to consider when it comes to depression and obesity. The truth is obesity might be doing harm to more than just our bodies— it could be damaging our psyche.

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GIVE.

o me, the whole Adam and Eve episode is a kaleidoscope of intrigue. The first instruction to them in, and later out of the garden was to multiply, to replenish, and to be fruitful. Fruitful. What an attractive word.

Fruit is good. It’s sweet. Makes great smoothies and salads. But we’re not talking the food—the noun. We’re talking an adjective that implies fertility, high-yielding, productive, useful, valuable, gainful, successful, effective, etc. To me, fruitful signifies abundance. Not just ‘more,’ but excellent extra. One of the first, most fundamental ‘commandments’ in this life was to produce, to be productive, to generate abundance by being fruitful—to produce more than you need for yourself and your family. To what end? To bless the lives of others, to bless our communities, our country, and ultimately our world. To give. What a different world we’d have if we all pursued and lived this commandment. If it was the goal of every citizen in our nation to be fruitful, and in whatever ways, to produce an excellent extra to give away. It’s a worthy objective. In many ways, we could each produce more than we need for ourselves, giving away the abundance. We could produce more smiles, more hope, more ingenuity, more work, more love, more charity than we need ourselves, and share the rest.

P H O T O B Y T I F F I N E E D AW N . C O M

WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

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Healthy

EDITOR'S NOTE

IDAHO

WITH

DECEMBER 2013 VOLUME V, № 12

So many opportunities abound for us to give, to share. One man, R.G. LeTourneau (Google him), built massive earth-moving machines. They were impressive in their size and scope, and fueled the whole Tonka Truck toy phase for decades, not to mention changing the tide of WWII. But equally as grand and impressive was LeTourneau’s drive to give away 90% of his income. He achieved his goal, feeling that if the Lord only needed 10% of our income, that he too could live on that percentage. He clearly thought big, put other’s needs before his own, and he achieved his goal. While giving away 90% seems unfathomable, you should have seen the size of his remaining 10%. When fruitfulness begins to grow, once we learn to be incredibly productive in our lives, the abundance is immense. When we put other’s needs ahead of our own, we truly become ‘rich.’ Marie Osmond is another individual who has spent much of her life productively. Aside from her impressive family, her musical success, and her QVC doll empire, Marie has devoted much of her time and attention to the Children’s Miracle Network Hospitals, which she co-founded in 1983. Since then, Children’s Miracle Network Hospitals has raised more than $4.7 billion, most of it $1 at a time. These donations have gone to support research and training, buy equipment, and pay for uncompensated care, all in support of the mission to save and improve the lives of as many children as possible. We are honored to feature her and her organization this month. So, here we are at the end of another year. They come and go fast. Next year will be over in a flash. I believe that, no matter how busy you are, if we are to move forward in our lives, we must take the time this holiday season to reflect, envision, plan and give. Slow things down. Spend time with loved ones and those in need. Take time to talk with your family about goals and dreams for next year. Recharge your batteries. The act of reflecting, dreaming, planning, and giving is one of the most important exercises you can do to positively impact the next 12 months. Take the time to consider and document the past year’s wins and losses, use it to wipe a clean slate and thoughtfully design the next year. Write a plan to be more productive, more meaningful, and more abundantly fruitful. As you implement this plan, you will find that you will generate an excellent extra. You will be more successful, more effective. And you will have more of yourself to give.

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 EDITOR Michael Richardson editor@healthy-idaho.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ASSOCIATE EDITOR Taylor Smith | editor@healthy-mag.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.

FACEBOOK.COM/HEALTHYIDAHO TWITTER:HEALTHYIDAHOMAG To be included in our free online directory, please email your contact information to directory@healthy-mag.com

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HEALTHY IDAHO DECEMBER 2013

HEALTHSMART

Genetic COUNSELING

A different type of cancer testing is gaining popularity in the Treasure Valley – it’s called genetic counseling. WRITTEN BY KAREN ZATKULAK

he preventative measure gained widespread recognition earlier this year when actress Angelina Jolie announced that she had undergone a double mastectomy after learning that she carried a gene mutation linked to breast cancer.

"For me it changed the course of how I would get treated, we decided to go more aggressive for surgery, and with the chemo I'm doing."

Now, doctors are seeing more patients asking about the genetic testing and whether it's right for them.

"Numerous times, probably countless times this has caught cancer," said Hussey.

30-year-old Sarah Syndergaard was shocked this summer when she learned she had breast cancer.

Not everyone needs to have genetic counseling, but people with multiple cases of cancer in their family’s history should consult their doctor to determine if genetic counseling would be useful.

"It was really hard," said Syndergaard. "I never anticipated those results to come back positive." After her diagnosis she met with Heath Hussey, a genetic counselor at St. Luke's Mountain Tumor States Institute. As Syndergaard started treatment for cancer, she learned more about where it came from. "It was a little overwhelming at first because you can find there are a lot of different genes that can go haywire," said Syndergaard. The discussion about her family's history led to blood tests. They showed she was positive for a gene that would increase her risk for ovarian cancer as well. That knowledge not only helped Syndergaard deal with her diagnosis, but helped her fight the cancer.

10 HEALTHY IDAHO DECEMBER 2013

Hussey says the process is saving lives.

The National Society of Genetic Counselors reports an immediate jump in the number of people seeking information about genetic counseling after Jolie’s story broke. They call it the “Jolie Effect” and say visits to the society’s “Find a Genetic Counselor” online tool jumped by 86 percent.

The National Society of Genetic Counselors reports an immediate jump in the number of people seeking information about genetic counseling after Angelina Jolie’s story broke.

Healthy-Idaho.com

Save the Date!

Saturday, December 7

KTVB-Boise, KTFT-Twin Falls, and six radio stations will produce a live telethon to aid local charities serving the people who need the most help in our communities. We want these charities to have fully stocked shelves and full purses for winter because the need for food, shelter, and aid grows as the temperature drops. Four drop-off locations in Boise, Eagle, Nampa, & Twin Falls. BENEFITING THESE COMMUNITY PARTNERS The Idaho Food Bank

The Salvation Army of

Boise Rescue Mission

Ada County, Caldwell,

City Light Home for Women & Children

Nampa, Twin Falls

Lighthouse Rescue Mission of Nampa

The Twin Falls Jubilee House

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HEALTHY IDAHO DECEMBER 2013

NUTRITION

5 POINTERS For Avoiding Afternoon Apathy I DON’T KNOW ABOUT YOU, BUT FEELING TIRED AND SLEEPY AFTER EATING LUNCH IS ONE OF MY LEAST FAVORITE THINGS IN THE WORLD. IT’S HARD TO KEEP YOUR ENERGY LEVELS UP UNDER NORMAL CIRCUMSTANCES; SURELY WE DON’T NEED LUNCH MAKING ALL OF US LONG FOR A NAP, DO WE? AFTERNOON APATHY OR THE POST-LUNCH DIP CAN BE A REAL DRAG, BUT IT CAN BE AVOIDED. HERE ARE A FEW TIPS FOR AVOIDING THE POST-LUNCH DIP.

2 1 GET ENOUGH SLEEP Easier said than done, I know. It also seems like the obvious answer, but the truth is that if you’re not sleeping enough or getting quality sleep, you’re likely to suffer during the daytime hours. Take an inventory of your bedtime routine and make any changes that are keeping you from a good nights sleep, your “3pm self” will thank you later.

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START THE DAY OFF RIGHT—WITH BREAKFAST Breakfast has long been heralded as “the most important meal of the day.” Not everyone agrees, but there’s no denying that breakfast is an important meal. It’s hard to fit into our busy mornings (getting kids ready for school, getting to work, etc.) but it might just be worth it to find some time to grab a quick bite in the morning. Breakfast provides your body with sustained energy in the morning, helps your body regulate your blood sugar levels, and makes you less likely to gorge at lunch, which makes the post-lunch dip all the more likely.

BY HEALTHY MAGAZINE

WATCH WHAT YOU EAT AT LUNCH What you eat at lunch can have a big impact on your energy levels in the afternoon. Eating too much, eating fast food full of fats, sugars, preservatives and so forth, or loading up on the carbs is a recipe for a drowsy afternoon. These foods, while tasty and oh so desirable, lack the nutritional fortitude to keep you going. The solution is to eat low-carb, protein-rich foods, which are much better fuel for your body.

AVOID CAFFEINE AFTER LUNCH Caffeine may be a stimulant by definition, but its probably not doing you any favors in this case. If you rely on caffeine to get you through the afternoon, you’re running on borrowed time. The better option is to drink water instead of soda or coffee. It’s better for you, and you feel better if you’re properly hydrated.

5 PICK A HEALTHY SNACK We’re often tempted to go for the sugary snacks to get that quick pick-me-up, but do your best to resist the urge. Eating an apple or some other healthy alternative is a great way to feel satisfied and avoid the crash after the sugar rush.

Healthy-Idaho.com

Facts about Laughter

“Laughing 100 times roughly equals 15 minutes on an exercise bike! Vigorous laughter increases the heart rate deepens the breathing rate, and uses muscles in the face, stomach and diaphragm.”

“The levels of two stress hormones, cortisol and

epinephrine

which suppress the body's immune system, will actually drop after a dose of laughter.”

“Researchers found after watching an hourlong video of slapstick comedy that the "natural killer cells," which seek out and destroy malignant cells, more actively attacked tumor cells in test tubes. And these effects lasted up to 12 hours.”

One pioneer in laughter research, William Fry, claimed it took ten minutes on a rowing machine for his heart rate to reach the level it would after just one

minute of hearty laughter. Don’t ditch the treadmill just yet, though. It would take 12 hours of concentrated laughter to burn just one pound of fat.

Child-400 Adult15 For the latest in news and

On average, children laugh about 400 times a day. Adults laugh an average of 15 times a day. The Message? Find your inner child and start laughing—it’s good for you! Sources: WebMD.com, Wikipedia December Factoid: 5 Facts about Laughter

research go to

healthy-idaho.com

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HEALTHY IDAHO DECEMBER 2013

6 EXERCISE

6 STEPS to Make Your Workout Give Back

BY TAYLOR SMITH

IF YOU’VE MANAGED TO BE A COMMITTED GYM-GOER WITH ANY SORT OF CONSISTENCY, ALLOW US TO BE AMONG THE FIRST TO CONGRATULATE YOU. IT’S NO SMALL FEAT. IT’S HARD WORK MAKING THE GYM A CONSISTENT PART OF YOUR LIFE, AS ANY GOOD GYM-GOER KNOWS, AND EVEN ON THE BEST DAYS IT CAN BE HARD TO FIND THE MOTIVATION TO KEEP GOING. WORKOUTS CAN BE FUN AND REWARDING— IF WE FOLLOW SOME SIMPLE STEPS TO HELP US GET MORE THAN JUST A SWEAT OUT OF OUR WORKOUT. HERE ARE SIX STEPS THAT’LL MAKE YOUR WORKOUT GIVE BACK.

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FIND YOUR JAM (And by jam, I mean song, not the tasty toast spread) Music is an obvious choice, I know; yet many us underestimate the power of a song. Sure, the gym has music playing over the loud speaker—much of it good workout music, but what if you’re not feeling the vibes? Bringing your own music, complete with a few songs that are sure to get you pumped up, is a great way to get through the really tough parts of your workout. Having the right tune can get you through that last half mile on the treadmill or through that last brutal rep on bench. I don’t know about you, but I look forward to listening to new music. Admittedly, I’m a bit of a fiend for new music, but knowing that I’ll get to listen to a new album or a new song at the gym makes it a lot easier to get myself there.

CHANGE IT UP Whether you’re a seasoned gym veteran or a rookie recruit, variety in your workout is key. You can’t keep doing the same things over and over and over. It gets boring, not to mention you’re probably not making the progress you think you are. Try switching it up. If you spend a lot of time on the treadmill for your cardio, try a session on the stair climber. If you like lifting weights, find different exercises every three to four weeks. Changing up your regimen will not only give you better results, but it keeps things interesting. Don’t be afraid to try new things. If you love Zumba but you’ve done it for a while, give yoga a chance. Try kickboxing. Who knows? You may find something you like even more than Zumba, and if not, you’ll have a newfound appreciation for your favorite class!

CHANNEL THE STRESS Everyone works out for different reasons. Some just want to be healthy, others want to look good naked; whatever it is that gets you to the gym, it’s a good thing. It is, however, easy to lose sight of those reasons, especially if you’ve already accomplished a lot at the gym. One thing that seems to remain a constant in our lives is stress. Work responsibilities, relationship angst, or a troublesome boss can actually be great fuel for the gym. If you’re on the treadmill or the bike, tap into the aggression. Working out is a healthy outlet for the stress and anger that we all feel from time to time. Work it out with the weights or blast it away with a killer cardio session.

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FIND A FRIEND Ask anyone who works out regularly—it’s so much easier when you go with a friend. Not only do you have some good company, a friend will keep you motivated with some healthy competition and accountability. If you’ve been going to the gym by yourself and you feel your motivation dwindling, ask a friend to come with you. An experienced gym friend can be a great resource, especially if the gym is unfamiliar territory. They can introduce you to new workouts and explain foreign equipment, all of which can give you the tools for real workout success.

HAVE A PLAN This goes hand in hand with number two, and is twice as important if you’re new to the gym. Getting to the gym is half the battle; the other half is what you do with your time there. If you go with a plan you can avoid wandering and grazing. Successful workouts are made up of equal parts hard work and smart work. Rather than doing a little bit of everything, try focusing on two muscle-groups and work ‘em hard. Devote the next day to cardio and follow that up with a new set of muscle-groups. That’s just a basic outline and the workouts you do to target specific muscle groups are totally up to your discretion. Pick exercises you like and then repeat this process for great results. Don’t forget to change it up after a couple weeks.

PICK YOUR TIME Finding the time to workout can be tricky. With work, families, and extra curricular activities time can be limited at best. You’ve got to pick your moment. This is easier said than done, but avoid peak hours, if at all possible. Knowing that the gym is going to be a zoo is often a deal breaker. No one wants to fight for equipment, wait in line, or feel rushed. If you can manage a trip to the gym during non-peak hours, you can have a more successful workout. Furthermore, try mixing things up if you got at the same time everyday. If you try to go after work, but often let that trip slip by, see if working out in the morning doesn’t give you more energy and more motivation.

HEALTHY IDAHO DECEMBER 2013

EXERCISE

STRENGTH IN NUMBERS WORKING OUT IN A GROUP CAN BE A GREAT MOTIVATIONAL TOOL FOR REACHING NEW FITNESS HEIGHTS. BY HALLI TINTI

Waking up at the crack of dawn to fit in a run, dragging yourself to the gym after a long day of work, or popping in a Zumba DVD with only a figure on the TV screen to keep you company can be lonely. Getting in shape can make you feel lonesome, especially when you’re just starting out and may have little to no motivation whatsoever! Hillary Galyean, Certified Personal Trainer and Group Fitness instructor at the Sportsplex in Kaysville, Utah says working out doesn't have to be lonely. In fact, going at it alone may be the reason you haven’t quite hit your fitness peak. “Group fitness keeps people coming back for more,” states Galyean. “Even the ‘back row-joes’ who avoid attention, love to tear it up in a step class. “

HERE IS WHAT KEEPS THEM COMING BACK 1. Working out in a group setting increases the energy in the room so people are more likely to reach peaks they've never hit on their own. 2. Group fitness classes are designed so that anyone and everyone can attend them. There are 3 levels of fitness beginner, intermediate and advanced. Your group fitness instructor is trained and dedicated to making everyone feel successful and challenged. 3. When working in a group setting, you get to know your team around you and your team and instructor will literally hound you for not showing up - at least that's how they roll at the Kaysville SportsPlex! 4. Group Fitness classes are created by professionals who know how to safely and effectively work out your body.

5. Your group fitness instructor will always coach the proper form and technique so you get the best results possible! If group fitness classes aren’t your thing, there is always an option for small group training or a personal trainer. “Group and personal training provides the personal accountability with a personal trainer. In addition, most gyms offer customized nutrition plans, team events and all the accountability one needs to be successful!” And lastly, if you’re not ready to pony up the cash for a personal trainer, finding a friend to take walks with or a bike ride with may just be what the doctor ordered. Group training is a way of making personal training affordable - the only difference is you train with a team, rather than one-on-one! Having that valuable support system will keep you on the ball. Think of group fitness, or working out with a friend as power in numbers. We all know that misery loves company, and there’s no better way to sweat and be miserable then with a buddy. However you look at it, know that the support you choose for your fitness regime will help give you that extra boost you need to become a fitter more energized you. For more tips on the benefits of group fitness verses working out alone, you can find Hillary Galyean at www.sportsplexgyms.com

“Group fitness keeps people coming back for more”

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Healthy-Idaho.com

GMOs-Friend or Foe? I can hardly believe it is that time of year again to start thinking about New Year’s resolutions. According to the University of Scranton’s Journal of Clinical Psychology, 45 percent of American’s usually make New Year’s resolutions. More often than not, these include some aspect of health improvement. Some of the more popular health resolutions I have heard about recently include going gluten-free and/or GMO-free. A lot has been written about the gluten-free movement but less has been documented regarding the GMO-free trend. If you have strolled down the grocery aisles lately, you have undoubtedly seen “No GMOs” stamped on many foods. What are GMOs, you ask? GMO stands for Genetically Modified Organisms, which refers to any food product that has been altered at the gene level. Like humans, all organisms have genetic material. When scientists alter genetic material, or DNA, it's called genetic modification (GM). While there is still much research to be done surrounding the effects of GMOs, there is currently fierce debate amongst the health and environmental communities regarding the purported benefits and dangers of genetically engineered foods.

Proponents say GMOs:

• Vary only slightly from the original crop; only a few genes are altered. • Lengthen shelf life • Enhance taste • Inhibit proteins that create allergens • Improve nutrient content • Increase plant disease resistance, and cold/ drought tolerance • Require less water or energy for processing, in some cases • Enable production of more food for an ever-growing population. (There are currently 6 billion people in the world. This number is expected to double in the next 50 years.)

Opponents say GMOs:

• Promote proteins that create new allergens • Create antibiotic resistance leading to the reoccurrence of previously “extinct” diseases • Incubate new toxins that cause disease • Contaminate organic crops • Increase herbicide use that would lead to pollution of ground water, lakes and rivers • Elicit unknown effects on human health

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It has been estimated that as many as two-thirds of all food products in grocery stores contain genetically engineered ingredients. Unless you buy exclusively organic, you will likely bring home foods that contain genetically modified ingredients. The most commonly genetically modified foods include: corn, rice, wheat, squash, potatoes, cotton, soybean, alfalfa, canola, tomatoes, sugar beets and chicory. The United States does not currently mandate that food manufacturers label products as GMO or GMO-free. Many companies are, however, voluntarily doing so due to consumer demand.

ABOUT THE AUTHOR Brooke Kittel

Certified Personal Trainer Emphasis: Weight loss management, functional training, program design for rehabilitation

HEALTHY IDAHO DECEMBER 2013

Tis’ Better to Give

4 LIP BALMS

You Wish You Had for Winter

BY LINSY HUNSAKER

When it comes to health advice, we get an earful about our hearts, our bellies and our brains. But lips matter too, especially during the winter months. We tried out a bunch of lip balms, and here is our advice for protecting your kisser.

JACK BLACK INTENSE THERAPY LIP BALMS

ACURE’S DARK CHOCOLATE + MINT LIP BALM

Lips suffer when the wind and cold come, so why not protect them from the elements? Jack Black Intense Therapy Lip Balms do just that. Not only do they protect lips from the sun with SPF 25, these balms help heal damaged lips with lip conditioners and antioxidants. The balms come in tubes and a variety of flavors, like Grapefruit & Ginger and Lemon & Chamomile. While they go on smoothly, the lip balms stay sticky and glossy for hours. A windy day may mean safe lips, but with hair inevitably stuck to them. However, the balms do the trick and leave lips feeling smooth and moisturized.

JOHN MASTERS ORGANICS’ LIP CALM

Have you ever thought, I wish I could do more to help the planet, but then keep buying mountain loads of paper towels at the grocery store? Helping the planet does not need to come just from cutting back. Acure’s Dark Chocolate + Mint lip balm uses green packaging while also being free of harmful chemicals. Certified organic and made with argan oil, it goes on smooth and keeps your lips moist. The chocolate is not very noticeable, but the mint is invigorating. Not only can you smell the mint as you put it on, but you can feel it seep between the cracks in your lips. If you want to help the planet without sacrificing great lip care, Acure has the answer.

YES TO’S NATURALLY SMOOTH LIP BALMS Every mother knows the challenge of getting kids to say yes to fruits and vegetables. We know they are good for the inside of our bodies, but what about the outside? Yes To created lip balms filled with fruits and vegetables that do more than just use natural ingredients. To hydrate and moisturize your lips, the balms contain aloe, cocoa, and shea butter. The balms are incredibly smooth and deliver the sweet aromas of grapefruit, pomegranate, and blueberry. Each flavor has it’s own strengths; Grapefruit fills your nostrils with a strong citrus smell, while Pomegranate protects your lips from the sun. No matter what your reason, having more fruits and vegetables always feels good, especially when you look better doing it.

If you are looking for something less conspicuous, John Masters Organics may have the answer. Although without SPF protection, their Lip Calm, filled with olive, jojoba, and borage oils, is effective protection against winter elements. Those who want a lip balm just for it’s healing qualities, without excess frills, will appreciate the lip calm’s single flavor and basic white tube. It rolls on smoothly and its organic ingredients give it an earthy, citrus aroma. If you want a lip balm for the quality of it’s ingredients, Lip Calm may be your new winter staple.

18 HEALTHY IDAHO DECEMBER 2013

Healthy FAVORITE

Healthy-Idaho.com

Join us for the 6th Annual

Whether you have 10 pounds or 100 pounds to lose, everyone is a winner in the St. Luke’s $10,000 Weight Loss Challenge!

There are four ways to win over $16,000 in cash and prizes! Join today and be part of the largest weight management and maintenance program in the Treasure Valley. Get all the fun details and register at:

fitoneboise.org Questions? Call us at:

(208) 381-7438 Don Scott Diabetes Family Camp

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KicK-off ParTy! Saturday, January 11, 2014 St. Luke’s Meridian 520 S. Eagle Road • 8 a.m.-noon • LOBBY

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HEALTHY IDAHO DECEMBER 2013

STICK IT TO ‘E M A Guide to Picking Lipstick

WRITTEN BY MEGAN MOORE, EDITOR, THEBEAUTYSNOOP.COM

When it comes to picking the perfect shades of lipstick, the options are as endless as the aisles in the beauty department. But there is a perfect trifecta of shades out there that are right for you and for every occasion. The magic three, you ask? Well that depends on your skin tone- but every women should have the right shade of nude, pink, and red in their arsenal. And here is how to find your perfect shades: Head to your closet and see what colors you tend to lean towards when shopping. This can give you a great overview of the tones that pair best with your skin. If you tend to wear cool blues, purples and greens wellthat means you'll wear cool pinks, blue-based reds and plums well. Women who love to wear warm pink, browns, and reds in their wardrobe should look for rich lipstick shades that have warm base tones like beige, coral, and orangey-reds. If your closet looks like a rainbow? Well then aren't you lucky! You'll be able to wear more shades and tones that flatter your skin tone and complement those beauties hanging in your closet.

Still need extra help? Test the shades side by side on the underside of your forearm where your skin tends to be the lightest, and your veins are slightly visible. The shades that looks the most complimentary on this area of your skin- will look perfect on your lips! Pick a formula that fits your goals and is new and exciting! The market is full of amazing lip stick formulas these days, and it is definitely not a one size fits all situation. Opt for a matte version if you've always tried gloss, or maybe a lip butter is right for you if you struggle with dry lips. Hate to re-apply? Jump on the lip stain bandwagon and wear your look for 12 hours. The options are endless. Hydrated and exfoliated lips wear color the best, so be sure you are moisturizing often and using a lip scrub every now and then to smooth away dead skin buildup. In a pinch and don't have a scrub? Try using a baby soft tooth brush to lightly slough off any dry skin that could be interfering with your “closeup.”

TO A P P LY YO U R L I P S T I C K F L AW L E S S LY

Megan has been in the beauty industry over 11 years and owns the Salt Lake City salon Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks, and expert product reviews to a beauty savvy audience around the world.

Start with a soft relaxed lip muscle. Stretching your lips taunt will cause you to apply too much pigment, and when the creases in your lips relax color will be forced out and bleed onto your skin.When using dark tones that are unforgiving, opt for a lip brush to apply the formula so your precision will be spot on. Avoid adding too much color to the corners of your mouth and to the inner edge that skims along your teeth. This way you'll avoid any unwanted lipstick blunders that may cause you to hesitate about wearing lipstick in the first place. Next, crisp up the lines around the border by folding a tissue into a firm line and sweep the folded edge along the perimeter of your lips.The tissue will absorb any excess lipstick and cause less smudging then when you use your finger. Here is to experimenting with your perfect shade this season- you might surprise yourself if you step out of your comfort zone and try a new shade or formula!

20 HEALTHY IDAHO DECEMBER 2013

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HEALTHY IDAHO DECEMBER 2013

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HEALTHY IDAHO DECEMBER 2013

Marie Osmond

Co-Founder of Children's Miracle Network Hospitals Marie Osmond is a co-founder of Children’s Miracle Network Hospitals. In addition to hosting the annual Telethon, Marie continues to make appearances on national and local television shows and at sponsor events to share the important work of children’s hospitals. From her top selling line of dolls on QVC, to her fabric line, to donating all of the proceeds from her first inspirational album “I Can Do This,” Marie continues to be generous in her support.

The Osmond family has been involved with Children’s Miracle Network Hospitals since its inception in 1983. The charity, which began as a telethon housed in the Osmond studio, has since grown into a leading children’s charity.

24 HEALTHY IDAHO DECEMBER 2013

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A PHIL ANTHROPIC

PHENOMENON Why Children’s Miracle Network Hospitals Has and Will Continue to Uplift the Nation’s Young

WRITTEN BY MICHAEL RICHARDSON

US News & World Report ranked the American children’s hospitals for 201314, and recognized 10 as being on their “Honor Roll” for receiving high marks in multiple categories of pediatric care. One thing all these hospitals have in common is that they’re member hospitals of Children’s Miracle Network.

CMN Hospital’s success for the last 30 years comes from a number of things, one of which is that hospitals can spend the money they receive wherever they see the greatest need. The local decision making means the money goes where it is needed, which doesn’t always happen in the field of philanthropy.

Children’s Miracle Network Hospitals (CMN) founded in Utah and based in Salt Lake City, is a decades-old organization that is among the most effective American philanthropic bodies in the United States, leading the charge for better childrens medical care at local and national levels. Their unique approach to giving, combined with a precise understanding of need, make CMN Hospitals a powerful force in the world of pediatric medicine.

Wolfson Children’s Hospital in Florida, for example, used CMN Hospitals funds to purchase a “premie” transporter. John and Luke Edwards, 6, each weighing under three pounds at birth, benefited from this purchase, and are alive and well today. Shodair Children’s Hospital in Montana used CMN Hospitals funds to help start Shodair’s Medical Genetics Program. Landen Phillips, 5, who has a rare combination of diseases, got his diagnosis at this center. The Barbara Bush Children’s Hospital in New Hampshire uses CMN Hospitals funds to support their pediatric oncology clinic. Alex Anderson, 12, has leukemia, and was treated there.

In 1983, Marie Osmond, John Schneider and others founded the organization, and launched a telethon from Orem, Utah, which raised $4.7 million. Now, more than $300 million is raised annually for 170 member children’s hospitals across the nation, and CMN Hospitals is the largest children’s charity of its type in North America. “We were excited by that start, but knew it was just the beginning,” Osmond says.

The millions of dollars donated go towards the purchase of needed pediatric medical equipment, finding cures and providing child-friendly environments for kids undergoing treatment. They go towards paying for uninsured care, towards building children’s hospitals and attracting quality pediatric specialists.

Children’s Miracle Network Hospitals are filling a need, explains John Lauck, President and CEO, by supporting child medicine. Children’s hospitals are a relatively new phenomena of the last 30-40 years, a phenomena spurred by the discovery of an important medical truth: children should not be treated as adults. “What the medical science didn’t appreciate then, that it appreciates now, is that children are not little adults,” Lauck says. “They are in fact very unique.” Lauck gives morphine as an example, which is a powerful treatment for pain. It was, for years, used on infants and adults alike, until researchers discovered that morphine doesn’t treat pain in infants at all. Cancer is another field where treatment differs tremendously by age. “Every year they’re discovering new things about how to treat cancer in a 3,7, 9 year old,” Lauck says. “There may be 3 different kinds of treatment. For adults, it might be the same for all ages.” These discoveries about how to care for children mean the need for new

continued on page 34 >

30 years and $4.7 billion later, Marie Osmond and Children's Miracle Network Hospitals are still focused on improving children's medicine Facebook.com/HealthyIdaho

HEALTHY IDAHO DECEMBER 2013

>continued from page 27 protocols, new drugs and different approaches to medicine, all of which are needs children’s hospitals hope to meet. “Whenever I visit one of our member hospitals, I do so with hope and encouragement — knowing that we just might find a cure for cancer or fund the needed equipment to make surgeries less painful and more precise,” Osmond says. According to Lauck, CMN Hospitals fills many gaps left by other philanthropic organizations. Over the decades, CMN Hospitals and their iconic Miracle Balloon have teamed up with the nation’s largest corporations, like Walmart, IHOP and Kroger. Why are these businesses so eager to join? Lauck says it’s because corporations have an increasing desire to be socially responsible, and because the CMN Hospitals structure makes the impact locally felt. All money raised by partners in Utah, for example, goes to Primary Children’s Hospital in Salt Lake City. “We are a national charity in terms of awareness, but we’re really not a national charity in terms of impact,” Lauck says. “We are local in our impact.” Despite their success, CMN Hospitals sets their goals high, and has some hurdles to overcome. They asked their member hospitals how much money they would collectively need donated in 2022 to function and fulfill their roles to children in their communities, and the answer was a staggering $1 billion.

Lauck says some of these hospitals have stated they will close their doors without charitable funding. Many of these children’s institutions are notfor-profit, and run at a deficit, for various reasons. A central issue is that children’s healthcare is simply not as profitable as adult medicine. And many Americans are hesitant to donate to children’s medicine, with a growing distrust in the healthcare industry, and hospitals specifically, with rumors of tendollar Band-Aids and the like. Surveys show that 2/3 of America does not believe or is not aware that their local children’s hospital needs financial support. In another survey, people were asked what local children’s charity they would give to if they had a dollar to give. Children’s hospitals were surprisingly low on the list. Lauck and CMN Hospitals have a plan in place to increase awareness and be better at what they do. And from the sound of it, lives could be saved based on how well they do. Part of their plan is finding ways to expand the demographic of who donates. One inspiring group of video game players organized an event called Extra Life!, which is a gaming marathon dedicated to raising funds for CMN Hospitals. 2013’s event alone raised just under $4 million. CMN Hospitals questions established ideas about giving, like who gives, the best ways to give, and effects of giving. Their answers are making a difference.

OTHER IDAHO ORGANIZATIONS YOU SHOULD KNOW ABOUT BOISE RESCUE MISSION MINISTRIES

MAKE-A-WISH / IDAHO CHAPTER

IDAHO FOOD BANK

IDAHO HUMANE SOCIETY

Boise Rescue Mission is the primary provider of homeless services in the state of Idaho, including City Light Women and Children shelter, with four facilities in Ada and Canyon counties. In addition to providing overnight shelter, meals and clothing, we offer a variety of programs to address homelessness in its entirety. Learn more about our services at www.boiserm.org

Every 38 minutes Make-A-Wish® grants the wish of a child diagnosed with a life-threatening medical condition in the United States and its territories. We believe that a wish experience can be a game-changer. This one belief guides us in everything we do. It inspires us to grant wishes that change the lives of the kids we serve. Wish granting takes place at the grassroots level. Learn how Make-A-Wish® Idaho is serving the community. www. idaho.wish.org

The Idaho Foodbank is an independent nonprofit organization that has worked with a network of partner agencies to distribute free emergency food to individuals and families in need for more than 25 years. More than a statewide distribution system, this network of more than 200 partner agencies consists of emergency food pantries, community kitchens, shelters and programs that collectively work together to relieve hunger in Idaho. Learn more at: www.idahofoodbank.org

The mission of the Idaho Humane Society is to advocate for the welfare and responsible care of animals, protect them from neglect and cruelty, and promote humane education, awareness and compassion. Special programs for the holiday are: Feed Frankie’s friends which is a supply drive for pet food or cash donations to help feed the shelter pets. The 12 strays of Christmas on December 9th where we will feature one pet a day that is available for adoption.pets.

26 HEALTHY IDAHO DECEMBER 2013

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WHY to WORK on NOT WORKING THE POWER OF DOING NOTHING CONSTRUCTIVE WRITTEN BY MICHAEL RICHARDSON

28 HEALTHY IDAHO DECEMBER 2013

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For those feeling guilty looking for leisure activities, it is time to reevaluate your feelings. Trying to make every moment of life constructive and productive can be destructive.

n southern, central and eastern Africa the word for Westerner is “mzungu,” which comes from Swahili words meaning “to go round and round.” Americans work more hours per year and have fewer vacations than the rest of the world, and the trend seems to be growing. How often do we “go round and round” without really stopping? While it’s great to be productive, going round and round brings stress levels that carry a price not paid with money, but with our bodies. Learning how to be still in body and mind can mean more energy, less chance of chronic illness and greater mental productivity.

LIFESTYLE STRESS

Stress arises when you encounter a problem and perceive yourself unable to cope. The physiological response, triggered by the mind, makes our bodies release hormones that speed up our heart rates and breathing and make our muscles tense. It’s like what happens to a camper who stumbles upon a bear. The camper sees the bear, senses being completely outmatched and becomes stressed, with all of the physiological changes included. The camper is now ready to fight or flee in a way he wasn’t just seconds before. Today, the bears we stumble upon are unexpected deadlines, keeping up with children’s activities and public speaking, among a thousand other things.

continued on page 30 >

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HEALTHY IDAHO DECEMBER 2013

> continued from page 29 But our challenge is different than the camper’s. An escaped camper can relax, and his body goes back to normal. Escaping stress is seemingly impossible for some people living modern lifestyles. And if we don’t escape, the consequences are heavy, because our bodies cannot take sustained episodes of stress. Under stress, our bodies are using stores of energy, stores that run out.

CLOCKED IN Americans work more hours than most countries, and we also spend more of our GDP on healthcare (about 16 percent).

COINCIDENCE? In part, yes. But the work-health relationship isn’t one to sniff at. France spends about 3.5 percent of their GDP on healthcare. They also have a 35-hour work week.And French policy-makers say this actually boosts productivity, and doesn’t hurt it.

THE PAIN OF PRESSURE

Losing energy is just one consequence. Stress and lack of rest that come from our work-centered lifestyles have proven health consequences, according to cardiologist Amanda Donohue, DO, of the Jordan Valley Medical Center in Utah. “In general, avoidance of stress is better for your heart,” she says. “And, if you are already eating unhealthily, leading a sedentary lifestyle or have high blood pressure, diabetes or high cholesterol, prolonged stress can even trigger heart attacks.”

WHY TO AVOID STRESS AND RELAX There are dozens of reasons to let go of stress. Here are some of the potential symptoms of stress.

• • • • • • • • • • • • • • • • • • • •

Raised heart rate High blood pressure Raised blood coagulation Increased ventilation Raised blood glucose level Tired Difficulty sleeping Muscle tension Indigestion Constipation Diarrhea Headache Difficulty concentrating Worrying tendency Impatient, feeling irritable, quick to anger Increased consumption of alcohol, tobacco, food Loss of appetite Restless Loss of sexual interest Accident prone

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FIGHTING STRESS… PEACEFULLY

So should we all stop working? Certainly not. A sedentary lifestyle is probably worse than a busy one. Avoiding stress does not equate to sitting on the couch all day eating potato chips. Furthermore, stress can be caused by boredom, as some become stressed when coping with the situation of having nothing to do. Donohue says it is important to learn how to relax in healthy ways. “It can be in the form of exercise, be it walking, hiking or playing a game of softball, or just spending time with friends and family,” she says. “Learning how to relax is just as important as exercising.” As early as 2,500 years ago, people were learning to value not working. Herodotus, a Greek historian from the 4th century B.C. wrote, “If a man insisted always on being serious, and never allowed himself a bit of fun and relaxation, he would go mad or become unstable without knowing it.”

But exactly how to relax is the challenge. Perhaps the first step is to realize that it is no sin to turn your motor off. One of the most basic of all relaxation techniques, but also one of the most applicable, is breathing. Rosemary Payne and Marie Donaghy explain some techniques in their book Relaxation Techniques: A Practical Handbook for the Health Care Professional: 1. Breathing should occur at your natural pace. 2. Breathing should be thought of as “letting air in,” rather than “taking a breath.” 3. The transfer between inhalation and exhalation should be smooth. 4. Breathing through the nose is better. Nasal passages both filter and warm the air. 5. Artificially deep breaths should not be repeated in close succession. It can lead to hyperventilation. For some, breathing different isn’t enough. A modification of lifestyle is needed. The first step in finding ways to relax, for those deep in the quicksand of stress, is to realize what exactly causes your personal stress and how you currently cope with stress, according to Health.com. A stress journal works well. Once you understand yourself, then it’s time to make changes specific to your situation.

CHANGES

• Adjust time and attention given respectively to work, family and play. • More sleep. • Better eating habits. • Find and utilize family and friend relationships. • Don’t do stuff just to do stuff. • Don’t equate success with being busy. Add this to your “to do” list: work on not working. Your body and mind will be grateful.

RIGHT NOW CHANGE DOESN’T HAVE TO BE A DRAWN OUT PROCESS. HERE IS WHAT YOU CAN DO RIGHT NOW.

• Meditate • Stop and look around you • Show love to someone • Listen to music • Think of something positive, and hold onto it

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SMILING NEVER F E LT T H I S G O O D ! Creating beautiful smiles begins with creating a healthy mouth! Approximately 200 million Americans have old silver fillings that need to be replaced. Most of the time the cavities that have found there way under the old silver filling, produce little to no discomfort. According to Dr. Dolby, “Patients make the assumption that if it doesn’t hurt everything is ok. Unfortunately, when discomfort does occur, it is likely the nerve can be damaged beyond repair and may require a root canal or worse, tooth removal!” You Have a Choice: The advent of bonding teeth has provided a superior alternative to the traditional silver filling. Through the process of bonding fillings, a mechanical link is formed to the enamel of your tooth that allows dentists to restore a persons tooth to the correct strength, function and esthetics! Get Checked Today… Your Health is too Important: Regular check-ups to confirm your oral health is at it’s best! Dr. Dolby is offering Eagle Magazine readers the opportunity to have a complimentary silver filling evaluation, complete with intra-oral photographs, so you can be assured you are in the best health of your life!

Call Dr. Michael Dolby today to schedule your complimentary Silver Filling Evaluation.

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HEALTHY IDAHO DECEMBER 2013

WELLNESS

ADD “JOY TO YOUR WORLD” BY HEALTHY MAGAZINE

HAVING A POSITIVE ATTITUDE IS SO IMPORTANT TO ANY KIND OF SUCCESS. YOU JUST DON’T HEAR STORIES ABOUT PEOPLE WHO ACHIEVED THEIR GOALS OR GOT WHAT THEY WANTED BECAUSE THEY HAD A REALLY BAD ATTITUDE ALONG THE WAY. POSITIVITY AND CHEER CAN GIVE US THE MOTIVATION TO CONQUER OUR FEARS AND GET DIFFICULT THINGS DONE. FOSTERING AN ENVIRONMENT OF GLADNESS AND CHEER IS A GREAT WAY TO STAY POSITIVE IN THE FACE OF HARD TIMES AND CHALLENGES, WHEN IT’S EASY TO ADOPT A NEGATIVE OUTLOOK. THERE ARE A FEW THINGS YOU CAN DO TO IMPROVE YOUR SURROUNDINGS AND TO HELP YOURSELF STAY POSITIVE AND CHEERFUL.

BE AWARE OF YOUR SURROUNDINGS

REMEMBER MOOD RINGS?

Throughout the course of our day, many of us end up places where we can’t really control the environment. Some of us spend most of our time at home where we can control things, as far as lighting, wall color, and cleanliness. Wherever we are, these things affect us. Studies show that having a cluttered desk or office can sometimes provide an extra amount of unneeded stress—the chaos begets chaos theory. It might not bother some people, but for others, the clutter may lend itself to feeling anxious or out of control. Making a few small changes to your office or home may help you feel happier and more at peace.

Remember when mood rings and mood bracelets were popular? There’s nothing scientific about what they did, but it turns out that they could have been on to something. Human beings are greatly affected by color, as well. We all have personal associations with color, but some psychologists believe that colors like blue can be calming and soothing, while red can be agitating. Paint the walls of your home or office with colors that positively affect your mood and accent your furniture with more colors that do the same.

32 HEALTHY IDAHO DECEMBER 2013

Angela Wright, one of the foremost color psychologists in the world, having studied the effects of color on behavior for about 40 years, has consulted huge companies like Motorola, Proctor and Gamble and many more, about color.

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WHAT COLOR SHOULD I SURROUND MYSELF WITH? Color psychologists like Wright theorize that different colors affect different human traits. Red influences the body, and blue the mind.Yellow influences emotions, ego and selfconfidence, while green impacts the balance of mind, body and emotions.

WRIGHT ADVISES:

Those who need mental stimulation to be productive should surround themselves with blue. Good examples of those who’d use blue are accountants, finance experts, etc. For those who need creative stimulation, like a designer or a public relations expert, yellow might be the better color to surround yourself with. Those who often take on physical tasks might find red the color of choice. Green is a good choice for people who are juggling a lot of different tasks, since it stimulates balance, but be careful because green can also calm to the point of lowering productivity. Combining the colors also combines the effects, interestingly, so don’t think you have to choose one color only. Also remember that the intensity of the colors around you is an important factor in how stimulating that color is. Source: www.ayearofproductivity.com

“Color travels to us on wavelengths of photons from the sun,” she explained in one interview. “And when they strike a colored object, that object absorbs only the wavelengths that match its own atomic structure, and they reflect the rest, and that’s what we see. So the different wavelengths strike the eye in different ways. In the retina, they are converted into electrical impulses that pass to the part of the brain known as the hypothalamus, which governs our endocrine system and hormones, and much of our activity.” Simply put, color can influence our mind and our actions.

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A LITTLE MUSIC TO SET THE MOOD It’s no secret that music affects the way we feel. Every angst-filled teenager who has ever been scorned knows how music can affect our emotions. The right song can make us reflective, sad, happy, or excited. Studies published in the Journal of Music Therapy have shown that music can even have a healing effect on the mind. It can aid in meditation, a tool that many use to cope effectively and positively with the many different stressors they encounter in daily life. Furthermore, music has been used for centuries as a way to improve mood, restore energy levels, and even help the body heal physical wounds. Whatever challenge you face, whether it’s how to get through the rest of the afternoon or how do you cope with the loss of a loved one, music can be an effective means of catharsis that can promote good vibrations and positive vibes.

HEALTHY IDAHO DECEMBER 2013

New Year

DRESSING UP YOUR DIET TO MEET THE BY HEALTHY MAGAZINE

The holiday season, as the song goes, is truly “the most wonderful time of the year.” Mankind is filled with the spirit of giving and joviality abounds. People come together to share in the holiday spirit and to celebrate the year past, and the New Year to come.

Anyone who keeps a regular diet is no stranger to holiday weight. In fact, it’s what inspires us to make New Year’s resolutions geared toward slimming down and eating better. With all the yummy food and holiday parties, it can be quite the task to avoid gaining a few lbs., not to mention continue any good progress you’ve made with a diet and exercise regimen. Most of us simply abandon all hope of avoiding holiday weight and give in to tasty temptation, but it doesn’t have to be this way. New Year’s resolutions shouldn’t be about trying to erase the mistakes of last year, in this case the unwanted weight gain; instead they should be about new beginnings and a fresh start. With a few alterations to your holiday party plan, you can avoid the holiday pounds and power your way into the New Year with a full head of steam.

STAY ACTIVE Sure, “the weather outside is frightful, and the fire is so delightful,” but that doesn’t mean you have to avoid being active. Bundle up and go sledding, build a snowman, or have a snowball fight—whatever sounds good to you. Most of us start to pack on the pounds because we don’t keep active—we go into “hibernation mode,” if you will. If you’re going to be making your rounds at the holiday parties, don’t be afraid to bust a move. Dancing is a great way to burn some calories and have a good time while doing it.

BE A SNOB—A FOOD SNOB, THAT IS While not great advice in most situations, in this case, being a snob can really work to your advantage. One simple rule of thumb to live by during the holiday season is, “if you don’t love it, don’t eat it.” Normally, I’d be telling everyone to be open-minded and try new things, but during the holiday season the appeal to try a little bit of everything is a surefire method to pack on unwanted holiday weight. If you only eat the things you love, and limit the variety, you can avoid over eating and those unwanted lbs.

CUT OUT THE FLUFF Don’t hold back when it comes to ugly holiday sweaters, decking the halls, rocking ‘round the clock, or any part of your festive cheer. Do hold back when it comes to the appetizers, fixin’s, and other culinary fluff. If you’re going to get full, get stuffed on the main course. There are plenty of foods with cream cheese, gravy, nuts, cheese, or extra butter—all things that are sure to add more to your waistline than the meal itself. Admittedly, the fluff is tasty. If you must indulge, do so sparingly. “All things in moderation,” said Aristotle…probably. Although it’s a tad cliché, it’s nevertheless so true, especially during the holidays.

34 HEALTHY IDAHO DECEMBER 2013

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WELLNESS

THE OBESIT Y-DEPRESSION CONNECTION It’s Complicated WRITTEN BY TAYLOR SMITH

OBESITY IS RAPIDLY BECOMING A VERY SERIOUS PROBLEM IN THE UNITED STATES AND ACROSS THE WORLD. SO MUCH SO, THE WORLD HEALTH ORGANIZATION PREDICTS THAT OBESITY WILL BE THE NUMBER ONE CAUSE OF DEATH BY 2020 (THAT’S JUST A LITTLE OVER SIX YEARS!) STATISTICS LIKE THIS, ALONG WITH AN INTENSE MEDIA SPOTLIGHT, MAKE US PAINFULLY AWARE OF OBESITY’S LONG-TERM HEALTH RISKS TO OUR BODIES. WHAT MANY OF US DON’T KNOW, HOWEVER, IS THAT BEING OBESE OR OVERWEIGHT CAN ALSO BE DAMAGING TO OUR PSYCHIC HEALTH.

But it shouldn’t come as a surprise. We’ve known for years that there are numerous health complications and serious medical repercussions that result from being overweight or obese, such as diabetes, cardiovascular disease, stroke, and hypertension to name just a few. Mental health is simply another potential casualty of obesity. Sedentary lifestyles made all the more comfortable and convenient by the headlong march of technology, alongside destructive trends in food consumption and manufacture, joined with genetic proclivities and biological influences all make for a deadly combination of dynamics contributing to the rise of obesity around the world.

Health Behavior News Service, a part of the Center for Advancing Health. This remarkable statistic is most likely rooted in societal factors, more so than any physiological elements. Feeling like their lives are spiraling out of control, feeling uncomfortable or ostracized in public, or issues with body image could all contribute to the increased likelihood of depression in overweight or obese people. Furthermore, people with obesity suffer discrimination in multiple settings including both employment and social situations.

Having a BMI over 30 can increase the risk of depression by 50 to 150 percent, according to the

36 HEALTHY IDAHO DECEMBER 2013

BMI over 30 can increase the risk of depression by 50 to 150%

The link between depression and obesity is an interesting one. For starters, there appears to be little data to suggest that depression leads to increased rates in obesity, although the possible overuse of food for emotional coping may contribute. However, good selfcare, in particular exercise has been shown to improve depression in both non-overweight and overweight

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populations. Many, like Dr. Martin Binks, Associate Professor of Nutritional Sciences at Texas Tech University and Secretary Treasurer of the Obesity Society and the Obesity Society, are committed to raising awareness about the growing rates of obesity in the US and around the world, and to assist people in accessing the many reputable treatments that are available. Unfortunately many of the consequences of excess weight are not well understood by the public. Awareness is key. “We have pretty clear evidence that there are higher rates of depression in overweight people and obese individuals than the general population,” says Dr. Binks.

“We have pretty clear evidence that there are higher rates of depression in overweight people and obese individuals than the general population.”

Dr. Binks, who has years of clinical and academic experience exploring the consequences of obesity, says there is a need for awareness for the medical and psychosocial consequences of obesity. Too often people assume that attempts at promoting weight loss are driven by simple vanity, a veiled endeavor to make people conform to some arbitrarily determined “ideal” weight. The reality is that most people lose weight to preserve their physical and mental wellbeing, vanity being a non-factor. “You don’t have to hate your body to want to be healthier,” says Dr. Binks. “One of the problems in this society is that we’ve been looking for a the quick, nutrition only, fix to obesity.” To deny the link between obesity and mental health is a shortsighted mistake. To focus only on the physical aspects of weight loss, without giving thought to the psychosocial contributors and consequences for obese individuals, would be further folly. There is clearly a connection between obesity and the human psyche. Research has now demonstrated a direct biochemical connection between the fat cell, the biochemicals released by fat tissue and a direct effect decreasing serotonin levels “the antidepressant hormone” in the brain. Losing fat weight produces a reduction of fat tissue biochemicals allowing an increase in serotonin levels thereby decreasing or resolving depression. “We are able to take many if not most of our patients off antidepressantss,” reports W. Allen Rader, Medical Director of Idaho Weight loss in Boise. Ideally, treatment for obese individuals would include much more than an overhaul to their diet and exercise regimen, although these two things play a large role in the treatment of both obesity and depression. “We also have data that says that depression tends to improve with weight loss and/or healthy behavior. There is some good data that shows that depression can improve by participating in physical activity, making better nutritional choices, and so forth. Both nutrition and physical activity is part of the sense of gaining control over something that you considered to be out of control—in this case your weight,” said Dr. Binks. Overcoming obesity and all its deleterious side effects, is a process—one that we must commit to as a society. Understanding all the potential dangers, both physical and mental, that unhealthy lifestyles present is the first step in the process of preventing and appropriately treating obesity.

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FOOD

Tips for Foolproof Fondue Fun THERE’S NOT MUCH TO DISLIKE ABOUT A VAT OF DELICIOUS MELTED CHEESE, UNLESS YOU’RE LACTOSE INTOLERANT. FONDUE HAS LONG BEEN A FAVORITE PARTY TREAT AND GREAT DATE NIGHT FUN. IF YOU’VE NEVER HAD FONDUE OR NEVER BEEN ABLE TO DO IT YOURSELF, HERE’S YOUR CHANCE TO LEARN ALL ABOUT HOW TO DO FONDUE RIGHT.

1. CHEESE Not all cheese is created equal. Picking the right cheese is the first step to fondue success. Gruyère, Swiss, or Cheddar are all great options. These cheeses have a robust, but not overpowering, flavor that pairs well many different foods.

2. BASE

3. VARIETY

A good base goes a long way. Every fondue needs a good base to give it the right consistency. Acidic wines, such as white wines, pair very well with fondue. If you prefer to make yours without alcohol, substitute milk with 2-3 tbsp. of lemon juice for the added acidity.

There’s beauty in variety. Even though bread is the traditional dipping food of choice, don’t be afraid to branch out. Try vegetables like broccoli, carrots, cauliflower or cornichons, fruits like Granny Smith apples or pears, or different kinds of breads like pretzels.

4. CONSISTENCY Consistency is key. The consistency of your cheese fondue, as already mentioned, can make or break the dish. Achieving the right consistency requires more than just melting cheese in a pot. You’ll need to use a thickener to get your fondue just right. Shredding your cheese and tossing it lightly in some flour or cornstarch should give your fondue the consistency of warm honey when it’s ready.

5. PATIENCE Patience is a virtue. Don’t add the cheese all at once. Adding the cheese gradually and monitoring the cheese as it’s melting will give your fondue a finer, smoother consistency. The amount of cheese you’ll use may differ slightly from the recipe. You might not need all the cheese or you might need more. Going slow is the best way to make sure you get just enough for the perfect dish.

40 HEALTHY IDAHO DECEMBER 2013

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FOOD

Cocoa

CUSTOMIZED IDEAS

HOT CHOCOLATE is a go-to during the holidays, but how can you make that hot comfort drink your own, and make guests notice something different? For people who want something more than marshmallows and peppermint sticks, keep reading.

2. BUTTERSCOTCH TOPPING

4. GINGER

This one seems like a no-brainer. So why haven’t you tried it before?

3. A BIT OF CHOCOLATE

1. CINNAMON

Melt a bit of chocolate in your instant mix chocolate, and you’ll find the flavor improves exponentially.

Put a pinch of cinnamon in your hot cocoa to shake things up. Friends and family will be wanting the secret.

5. CHILI POWDER If you don’t believe us, just take a look at Mexican hot chocolate recipes. Our brothers down south have it figured out.

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Only if you feel daring. A strange but delicious twist.

6. PEANUT BUTTER Reese’s lovers unite around this new favorite. Just plop a little peanut butter in your steaming mug, and let it melt to create an amazing concoction.

7. MAPLE SYRUP This legendary topping does well in hot chocolate, just like it does well on a thousand breakfast foods.

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“

If "ifs" and "buts" were candy and nuts, wouldn't it be a Merry Christmas? ~DON MEREDITH

5 Tips For Controlling Candy Consumption Sieze the day, not the sweets BY LINSY HUNSAKER

1. EAT MORE

You’ve heard that eating small meals frequently throughout the day can help you lose weight, but have you ever wondered why? When your blood sugar drops, your body screams, “I need calories!” Don’t wait until you’re hungry to meet your body’s needs. By then, you may not have the willpower to choose hummus over Hershey’s.

2. HAVE SUGAR

This may seem counterintuitive, but outsmart your cravings. Have the sugar your body craves by snacking on a banana or beginning your day with a fruit smoothie. You can have the sugar you want without the overwhelming guilt a candy bar inevitably brings.

3. THROW IT AWAY

Willpower is all well and good until it’s midnight and you’re craving, well, everything. Don’t give yourself the option of dipping into your secret candy stash. Get rid of all the junk and make your home a safe place. You may not choose the carrots at midnight, but at least you won’t have the chocolate either.

4. DO SOMETHING

When your candy cravings hit, as they inevitably will, give your mind something else to think about. “Take a walk” is common advice, but only effective if it actually distracts you. Do you like to go on impromptu runs, or is reading is your thing? Whatever the activity, just do what you love and show your cravings who’s boss.

5. PLAN AHEAD

It’s easy to decide ahead of time that candy is not worth it, but when it’s staring you in the face, you need another option. Never leave home without throwing a healthy bar in your purse or stashing some dried fruit in your pocket. Don’t deny your body the calories, it will just want them more; give it something else.

SOURCES: The Dr. Oz Show, WebMD, Discovery Fit and Health, The Huffington Post

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SLEEP APNEA

The Cause is Not what you think…

ost people believe that sleep apnea is caused by a sagging soft pallet or by some other obstructive tissue in the throat. Not so. It is caused by the diminution of the signal from the brain to the diaphragm that occurs when muscular inhibition is imposed during the transition from stage I to stage II sleep. In some people, the un-intended reduction in the signal to breath is significant enough that the breathing goes beyond shallow and simply stops all-together. After a short period of time the brain realizes the need to breath and forces the subject to make a rapid inhalation to re-start respiration. It is this rapid inhalation that literally drags the sagging soft tissues into the airway. You can get a sense of this by considering that the same throat that doesn’t close off during the day or when you lay down and are

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awake, becomes an obstruction problem when you try to sleep. It’s the rapid inhalation that drags the tissue into the airway. It doesn’t just fall there or it would do that during normal breathing when you are awake. So the solution is not to have tissue removed from your neck or force air into your lungs with a machine, the solution is to increase the signal that keeps the breathing going so that you don’t stop and then later make the rapid inhalation. This can be done with some simple herbs that intensify the signal from the brain to the diaphragm, increase the gastransfer efficiency of the lungs and relax some of the skeletal muscles that can be obstructive to the propagation of this signal. Lobelia, Thyme and Cramp Bark do just that.

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