Healthy Idaho | January '14 by Healthy Magazine

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Terry Ring Silver Creek Outfitters

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january

The Resistance: How Antimicrobial Resistance May be Affecting Your Family

VOL. XIV № 1

Goal Getter: It’s Time to Flip Achieving Goals on its Head Yep, you guessed it. We’re talking about goals. It wouldn’t be the New Year without resolutions, and we would be very remiss if we didn’t put in our two cents. We know that the topic of goals has been hashed and rehashed half a million times, so we’re changing it up. We tell you all about how the most successful people are achieving their goals and why their approach to achieving makes all the difference.

Antibiotics are one of the truly wondrous scientific advancements of the last century. It’s truly changed the way we live our lives. In fact, antibiotics like penicillin are some of the most commonly prescribed medications across the world and that might be the problem.

Making More of Midlife

Contrary to popular belief, a midlife crisis doesn’t have to be a bad thing—it can be a time where you choose embrace the unique set of circumstances that make up this thing we call “middle age.” We’ve got expert advice on how to make the most out of your middle years so that middle age can mean a new beginning, not the beginning of the end.

The Faults of Fear

Fear is a lot of things. Some of us seek out the rush we feel from fear (horror movies, adrenaline junkies, etc.). For most of us, it’s not something we like to feel. It can paralyze us, it can make us do stupid things, losing your cool when you see a harmless spider for instance, or it may even keep us safe. We’ve got you covered with all you need to know about fear and how to overcome it.

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CARPE DIEM

Healthy

EDITOR'S NOTE

IDAHO

WITH

JANUARY 2014

t’s been a peculiarly recurring theme in my life lately. Two funerals and one best friend’s advanced testicular cancer and another’s rare melanoma scare has me thinking. To that, ad watching the surprisingly thought-provoking movie, “The Bucket List” about two unlikely acquaintances who seek to find fun and true joy in the last few months of their fading lives and then reading the moving book, ‘An Hour To Live, An Hour To Love,’ by Richard Carlson, PhD, author of the ‘Don’t Sweat the Small Stuff’ books—who, also in his 40’s, recently passed away. I won’t say premonition, but you get the idea. Carpe Diem.

achievements, which seem so important now, would matter little then. My office to-do list would become irrelevant. Likewise, e-mail, voice-mail, and other ‘digi-emergencies’ would little matter. And, while we’re whittling away the less essential things of life, I know I wouldn’t be worrying about those who owed me money or those who had wronged me along the way; but it’s funny how much time we spend frittering away on those things now. From this perspective, life isn’t about keeping score. It’s easier and more fulfilling to simply give things away and to let go of other things.

Needless to say, all of this has caused me to pause and ponder my priorities, my plans, and my life in general. It’s a healthy exercise to mentally jump ahead—fast-forwarding to the end of your life—and take a look back. Talk about perspective and clarity of what’s important today. Consider this intriguing question Dr. Carlson poses in his book:

Of course none of us know how long we have left to live, but really, what’s the difference? Either way, simply knowing that life is fleeting and that we truly will leave this life one day helps us not take any time for granted and to be grateful for what time we do have. Unfortunately, how often do we consider the miracle that our life truly is? Sometimes we need to wake up and slow down. In my final hour of life, I can’t imagine wishing I had been a bit more uptight or stressed about life. I think that we sometimes need to say no to work and daily demands, and say yes to life and to those we love.

“If you had an hour to live and could make just one phone call, who would it be to, and what would you say … and why are you waiting?” While your thinking about whom you’d call, I bet there are quite a few people you wouldn’t worry about. No offense to the CPA’s or moneyjockeys, but money, in abundance or scarcity, would be the last thing on your mind. (Unless you haven’t prepared your finances and legalities to take care of the ones still on their journey behind you, but that’s another topic for another day). Worldly

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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Dr. Carlson poses it this way, “Since we know we are going to die someday, and that we are going to look back on our lives and reflect on what’s important, why not start living that way today? Right now? Why not plan our lives, our jobs, our day-to-day experiences based on the inevitable moment of reflection that will be upon us sooner than any of us can possibly imagine?” This month, we turn our attention to the theme of making the most of today. And tomorrow. I hope that you will take the time to be inspired by love and the simple beauty that is in your life. Shift gears and live the way you know you should, deep down. And pick up the phone and make that loving call you’ve put off, for whatever reason. Seize the day.

“

Take time to say ‘I’m sorry,’ ‘I love you,’ ‘thank you,’ or ‘it’s okay.’ And if tomorrow never comes, you’ll have no regrets about today.” Norma Cornett Marek – from ‘Tomorrow Never Comes’

VOLUME VI, № 1

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 | 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.

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HEALTHSMART

Still Fighting The future is still positive in the eyes of a soldier marred by war

WRITTEN BY MARK JOHNSON

Andersen, a native of New Mexico, served his time as an enlisted Army soldier, got out, and moved to Boise to be close to his elderly grandparents. He enrolled in Boise State University where he met his wife, Linzi Bommarito. They were married in July of 2011 kicking off a series of events that would change both of their lives forever. ROTC at Boise State led to an officer's commission with the Army which would eventually lead to a transfer to Fort Bliss in El Paso. In December of last year they found out they had a baby on the way – a week later word came down: Micah was being deployed to Afghanistan, one of the most dangerous places on earth. Andersen said he wasn’t worried. "I thought: No big deal,'" said Andersen. "I thought, ‘I’ll go, get through it, make sure everything gets done, try to get everyone home safe. I'll get back. I'll have a kid, a house.'" On June 1st, 2012 a firefight broke out with insurgents outside the city of Kandahar. "Some of the best bunch of guys I've ever seen, and they executed everything flawlessly," said Andersen of the men involved in the battle that day. The platoon won the skirmish; the attackers dropped their weapons and ran. Andersen and his team moved to the area where the insurgents had just fled. "I stepped over and the next thing I know there’s a big poof of dust and dirt and my legs are above me and I slammed on my back. At that point I thought 'this sucks,’ and I asked if my legs were still there, and they said ‘no”. Andersen was flown to a U.S. hospital in Germany where -- in a coma -- the staff worked around the clock hoping to save his life. Linzi got the call every soldier’s wife fears most.

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"I said goodbye to him because I didn’t know...," said Linzi. The blast from the IED left Andersen with a fungal infection from the micro-organisms embedded in the device from the Afghan soil. Dozens of U.S. soldiers have died from the infections over the last decade. It spread up his legs quickly requiring daily surgeries. "That’s why they were cutting off little bits of the leg each time and trying to get ahead of it. Finally they just went all the way up,” said Andersen pointing to his hip. Still in critical condition he was flown to Brooke Army Medical Center in San Antonio where new treatment procedures were giving doctors hope for recovery. "Two years ago I don’t think I would have made it, in fact I wouldn’t have made it. But now the doctors, treatments are so good it allowed me to make it," said a smiling Andersen. Doctors believe Micah's fungal infections are now in check, but they are still performing weekly, painful washout surgeries to make sure they don’t return. “My whole life is changed now, but change isn’t necessarily a terrible thing. I won’t be able to run as well as I used to. It's going be a little harder to build a deck or a tree house, but that doesn’t mean all the fun things are over with,” said Andersen. "For me, losing the legs is a small price to pay for being alive. I would much rather be alive than be dead with legs." Lt. Andersen expects to be released from the hospital in early 2014.

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Anxiety, By the Numbers

40,000,000 ANXIETY DISORDERS are the most common mental illness in the United States, affecting 40 million adults in the United States age 18 and older.

ANXIETY AND MEDICAL CARE

Those with anxiety disorders are 3-5 times more likely to go to the doctor, and 6 times more likely to be hospitalized for psychiatric disorders, compared to those who donâ&#x20AC;&#x2122;t have anxiety disorders. Anxiety disorders are very treatable, but only about one third of those suffering from anxiety seek treatment.

By Healthy Magazine

CAUSE OF ANXIETY:

VARIED

Brain chemistry, personality, life events and genetics can all factor in.

ANXIETY AND DEPRESSION: Half of people diagnosed with depression are also diagnosed with an anxiety disorder.

$42 billion

THE FINANCIAL BURDEN OF ANXIETY DISORDERS One study found that anxiety disorders cost the country about $42 billion a year. The study was a decade old, so costs are probably much higher now.

TYPES OF ANXIETY DISORDERS: Generalized Anxiety Disorder: Affects about 7 million Americans, and is much more prevalent in women. Obesssive-Compulsive Disorder: Affects about 2.2 million Panic Disorder: Affects about 6 million Americans, and is much more prevalent in women Posttraumatic Stress Disorder (PTSD): Affects 7.7 million Social Anxiety Disorder: Affects about 15 million people Source: Anxiety and Depression Association of America

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fitness >>

Tips for Beginning Exercise Enthusiasts WRITTEN BY SARAH HARWARD, UNIVERSITY OF UTAH

It’s a safe bet that there are plenty of people out there right now making resolutions to get back into shape. However, one need only log onto Pinterest or Google “workouts” to get overwhelmed by all the different workouts there are out there. Which workouts should I be doing? How often should I plan on hitting the weights at the gym? Look no further, ex-couch potatoes! Here are some great tips to follow when returning to or starting regular exercise. Remember to contact your health care provider before starting any exercise routine, especially if you’ve been inactive for awhile.

FIRST OF ALL, DETERMINE YOUR CURRENT ACTIVITY LEVEL. If you have not been engaging in physical activity at all for the past four weeks, you fall into the unconditioned beginner category. If you have been engaging in continuous activity for 20 or more minutes and for three or more days of the week for at least the last four weeks, you’re a conditioned beginner.

SECOND, FIGURE OUT HOW MANY MINUTES TO SPEND EACH WEEK IN PHYSICAL ACTIVITY. If you are classified as an unconditioned beginner, you need to burn at least 75 calories per exercise session. To do this, you need to determine how many calories you expend, or “burn” with each activity. This depends on your weight and the activity you’re engaging in. If you are a conditioned beginner, you’ll want to be expending 100 calories each session. Remember, to make minutes count each week, you want to spend at least 20 minutes each exercise session. According to the American College of Sports Medicine, 150 minutes per week of moderate-vigorous physical activity is recommended for everyone. However, more is recommended for weight loss—about 300+ minutes per week. Don’t let this discourage you; work your way up to this level of physical activity, and remember that a small level of activity is better than no activity at all.

14 HEALTHY IDAHO JANUARY 2014

THIRD, DETERMINE HOW INTENSE YOUR EXERCISE SHOULD BE. To do this, you’ll need to figure out your maximum heart rate. Simply take 220 and subtract your age. This is your maximum heart rate. Using this number, figure out what your heart rate would need to be at to be working at 60%-70%. This is the range you want to be in while working out to get the best benefits from your minutes you put in each week.

LASTLY, ENGAGE IN YOUR FAVORITE ACTIVITIES! Whether that’s playing basketball with the guys from the office, attending a fitness class with other busy moms, or performing a workout circuit at the gym, just do something you love! Performing activities that you enjoy will make it easier to get adequate physical activity in. As for the overload of workouts you find on Pinterest or elsewhere, simply just choose one set that will get that heart rate up for the proper amount of time each day. A good rule of thumb for strength training workouts is to take a day of rest between each one, and perform these workouts three days per week. Now you know all you need to know to meet those New Year’s Resolutions by losing those pounds and actually using that new gym pass!

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fitness

Plantar Fasciitis

16 HEALTHY IDAHO JANUARY 2014

By Healthy Magazine

Caused by repeated stress on the feet, plantar fasciitis can be a very painful condition. When the tendon that runs along the arch of the foot is strained from overuse, it will feel tight and not as pliable as it should. The result is a feeling of pain that can range from a dull ache to a sharp biting pain in the foot. This injury often afflicts runners or those with inadequate arch support. A good insole can go a long way towards avoiding plantar fasciitis, but if you’ve been doing a lot of running, make sure you give you feet time to recover from your run.

When the Gym Strikes Back / Common Sports Injuries, and How to Avoid Them

ports injuries can be tricky business. For starters, you have to distinguish between good pain (general fatigue, muscle soreness, etc.) and bad pain (physical injury), a task easier said than done. Pushing yourself to finish those last few reps is key to achieving any long-term fitness goals. It can also mean sustaining an injury that could set you back. Here’s a list of the most common sports injuries so you can know what to look for and how to avoid sidelining yourself.

Sprains and Strains

These are, by far, the most common sports injuries. From professional athletes to the part-time gym goer, a sprain or a strain is always seemingly one misstep away. Sprains and strains occur when the ligaments that anchor muscles to bone are stretched past their limit, or when muscles are over-used or over-stretched. This stretching can tear or deform the ligament or muscle, resulting in a very unpleasant and painful experience. Strains and sprains are largely preventable, but at times, hard to avoid since we rarely walk around thinking about preventing them. It's best to stretch and warm-up before engaging in prolonged and high intensity exercise. This increases blood flow to the muscles and makes muscles and ligament less likely to be over-stretched.

LOWER BACK PAIN

Often the result of improper weight training, trauma, sports, or even a bad mattress, lower back pain comes in a number of different degrees. In any case, it’s something that everyone wants to avoid. If you lift weights, make sure you’re focusing on form and not trying to lift too much weight. One or the other are a recipe for injury, and both at the same time is an injury waiting to happen. If you’re experiencing any kind of consistent lower back pain, see a doctor to make sure you don’t have a more serious spinal injury. Working out your glutes, hamstrings and core is the best way to avoid lower back pain when exercising.

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CARPE DIEM

GOAL GETTER How flipping a goal on its head might help you achieve it

WRITTEN BY TAYLOR SMITH

18 HEALTHY IDAHO JANUARY 2014

Healthy-Idaho.com

ep, it’s that time again. New Year’s resolutions, new beginnings, fresh starts, call it what you will. We’re talking about goals and this is the time of year when it’s on everyone’s mind the most. Lest I regurgitate the same advice that gets run in just about every January issue of just about every magazine, I’ve tried to approach the subject of achieving goals from a different angle.

I’m not going to tell you that achieving your goals is as simple as taking them one day at time. Even though it’s a large part of being successful in any kind of long-term effort, there’s just more to being a goal getter. Instead, I want to address the topic of goals in the reverse. What do I mean by that? Well, I mean that we normally focus on all the things we have to do in order to achieve a goal. It’s forward thinking and it has its place. The problem is that we often ignore important aspects of reaching our goal because we’re focused on the things we have do and not the things that may be obstacles. Warren Buffet’s right hand man, Charlie Munger, is reported to have said that successful people don’t necessarily strive to be smart, but simply avoid being stupid. In an ideal world you would be both, and I’m not suggesting that the two can’t coexist. But our approach to goals might

change significantly if we faced our goals with this in mind. For example, instead of focusing on the things you need to be happy in life, focus on eradicating the things in your life that make you miserable. The endpoint is the same but you’ve arrived at the end from another direction. Even more than that, it might make achieving subsequent goals that much easier. Furthermore, forward thinking is often mixed with a heady dose of fantasizing. Too much fantasizing can create unrealistic expectations, which studies show makes us less likely to succeed. The differences between positive expectations and fantasies are pretty small, but they can be very significant. One study published in the Journal of Personality and Social Psychology showed that of the two forms of thinking about the future, positive expectations (judging a desired future event as likely) yielded much better results than positive fantasies (experiencing one’s thoughts and mental images about a desired future positively). The reason for this is that people who saw a future event as an expectation often work much harder and smarter to make it happen. The opposite is true for fantasizing. When we have positive expectations for the future, that feeling comes equipped with an understanding of

"Instead of focusing on the things you need to be happy in life, focus on eradicating the things in your life that make you miserable."

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what it takes to get there. There’s no imagining the future and living in it via your fantasies. Jeremy Dean, a psychological researcher at UCL London and the owner of PsyBlog said this about the researchers’ conclusions, to LifeHack. com: “The problem with positive fantasies is that they allow us to anticipate success in the here and now. However, they don't alert us to the problems we are likely to face along the way and can leave us with less motivation— after all, it feels like we've already reached our goal.” Simply put, the danger comes in fantasizing excessively, not in visualizing the things you want in the future. Approaching goals in reverse doesn’t mean that you can abandon all other proven means of reaching goals. In others words, you can’t just “wing it.” Studies show that our brains just aren’t built to work that way, so making plans complete with prioritized items is the best way to get things done and make the progress you want. It probably comes as no surprise, but statistics show the goals that come with well-laid plans are the one that get accomplished more, about 65 percent more. The best plans include “if-then” clauses. For example, if you’re on a diet and your goal is to consume less than 2000 calories a day, what happens when you go over? You feel guilty and maybe you try hard again tomorrow. You might also just give up and start indulging. An “if-then” statement would be something like, “if I go over 2000 calories, I’ll do my best to not go overboard and then I’ll go for a jog or a long walk the next morning to make penance.” Not only does this help you overcome the guilt from short-term failings, it helps you move past those failings because you already know what to do. Ultimately, the advice in this article is only of any use if you make the decision to “seize the day.” It’s a little cliché, trite, overdone, whatever you want to call it. But it’s true. It all starts with the decision to make goals. Everything after is up to you. Don’t fall into the trap of making the same mistakes over and over again. If you struggle to reach your goals or resolutions, it’s time to rethink your approach and start achieving.

HEALTHY IDAHO JANUARY 2014

CARPE DIEM

WH Y M IDDLE AG E IS N OT THE B EGINNING O F T HE END. WRITTEN BY TAYLOR SMITH

"Midlife is your best and last chance to become 20 HEALTHY IDAHO JANUARY 2014

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“M

id-life crisis” is a phrase that tends to get bandied about rather too loosely these days, in my humble estimation, but it’s a phrase that’s evolving. The prevailing opinion forty years ago was that the mid life crisis was the result of the fear of death. Today, in scholarly circles, it’s used as a handy label for the difficulties of middle age. Perhaps more often than it should be, it’s also an excuse for irrational and illogical behavior. “I turned 45, my hair is thinning, and I’ve been at the same job for 15+ years. I better buy a sports car and leave my wife for a younger woman.” That’s a bit of a caricature, but it’s not an entirely fictitious scenario. The Diagnostic and Statistical Manual of Mental Disorders or the DSM-V, interprets “mid life crisis” as a kind of adjustment disorder, in particular defining it as a “maladaptive response or reaction to an identifiable psychological stressor or stressors,” with “maladaptive” being the operative word there. Something is presented to us that we have to cope with, and often times we fail. We can be struck with a moment of sobering clarity, when we suddenly ask ourselves what we’ve achieved, or what is left for us now that half our life is gone. The response to this crisis is often to gaze longingly into one's youth. Middle-aged men buy sports cars more appropriate for twenty year olds; middle aged women fail to accept that they don't look so good in a young woman's clothes any more; and so on. In other words, a mid-life crisis tends to produce a backward looking attitude. But is that really any way to live your life? Surely, there must be a better way to cope with the realizations of middle age. Since middle age seems to make us so naturally inclined to introspection, why can’t it help us make positive changes instead of delivering us into a fear induced panic-buy or some irrational attempt to recapture a lost youth? Midlife is your best and last chance to become the real you,"declared the Harvard Business Review. Carlo Strenger, an associate professor of psychology at Tel Aviv University in Israel and a researcher and consultant on midlife change, agrees. "The old idea that midlife is the onset of decline seems to be rejected by most, in favor of the notion that life can be creative and innovative until much later," he says. Generally speaking, middle-aged adults have more time and financial freedom to pursue interests and hobbies. We will inevitably look into the past, so when we do, instead of focusing on the things we’ve lost like hair or a slimmer figure, rekindle passions for public service or self-expression. Middle age presents a unique opportunity to become the person you’ve always wanted to be. It’s also the perfect time to seize that opportunity because you’re the perfect mixture of experience, desire, and capability. You’re not the idealistic student who knows very little about the real world, nor are you the retiree who has bags of time but no vigor to make the most of it.

the real you" Facebook.com/HealthyIdaho

Don’t let the mid life crisis be a period of lost or wasted time. You can make the most of those feelings and decide that there has never been a better time than the present to be the person you dreamed of being—to live a life in which you can find joy and contentment.

HEALTHY IDAHO JANUARY 2014

CARPE DIEM

faults of fear the

You’ve felt it, but can you handle it? WRITTEN BY MICHAEL RICHARDSON

FE AR IS IRRATION AL EASY TO SAY, YES. BUT THEN A SPIDER APPEARS ON THE WALL AND YOU LOSE IT, EVEN THOUGH THE NONPOISONOUS SPIDER IS ABOUT 1/1000 OF YOUR SIZE.

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FEAR IS A LOT OF THINGS. FOR SOME, FEAR IS FUN (THINK HORROR MOVIES). FOR OTHERS, FEAR IS A DETRIMENT TO SUCCESS, A HEADACHE AND A CONSTANT PART OF LIFE. REGARDLESS OF WHAT FEAR IS TO YOU, EXPECT TO FEEL IT, AND EXPECT TO FEEL IT OFTEN.

FEAR IS A CERTAIN PART OF LIFE. WHAT’S NOT CERTAIN IS THE INFLUENCE FEAR HAS ON YOU, AS THERE ARE BOTH GOOD AND BAD SIDES TO THIS HUMBLING AND POTENTIALLY DESTRUCTIVE EMOTION.

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WHY WE FEAR

But how were so many Americans consumed by fear? The media understandably latched onto the terrorist attacks for years, while the 1,500 car fatalities went largely unnoticed. Why?

As these examples remind us, it’s probably a good thing to fear. It compels us to action, and helps us make prudent decisions.

“Car crashes aren’t like terrorist hijackings,” writes Daniel Gardner in his book The Science of Fear. “They aren’t covered live on CNN. They aren’t discussed endlessly by pundits. They don’t inspire Hollywood movies and television shows. They aren’t fodder for campaigning politicians.”

FEAR IS BAD

After 9/11, fear persisted, and people suddenly stopped flying, resorting to cars. This change lasted about one year. Gerd Gigerenzer, a psychologist at Max Planck Insitute in Berlin, gathered data on how Americans travelled for five years before 9/11 and five years after. With the increase in driving the year after the terrorist attacks, car fatalities soared, he found. Gigerenzer discovered that 1,595 Americans died as a result of the switch from planes to cars after the attacks. This tragic loss of life was a natural yet not entirely logical response to the tragedy of 9/11. Research shows that even if terrorists were hijacking and crashing one passenger jet per week in the United States, taking one flight a month for a year would give you a 1 in 135,000 chance of dying, compared to the annual risk of death for driving, 1:6,000. Irony might not be the right word, but it is something to realize that 3,000 people died on Sept. 11, and more than half that number died the year following as a consequence of irrational fear. In this case, fear was definitely a bad thing.

Fear is undeniably part of American culture, and we’ve made it so. It’s only human to look into the future and imagine all the things that could go wrong. But is it helpful?

KEYS TO OVERCOMING FEAR: JOHN ACUFF

FEAR IS GOOD

Those scared of dying do not run across busy roads or along cliff precipices. Those scared of financial ruin do not max out multiple credit cards. Those scared of losing relationships work to make them better.

“Fear tends to argue both sides of the coin, leaving you absolutely no room to stand on,” he writes. “Here are two of the complete opposite things it will tell you: ‘Don’t chase your dream at all’ or ‘If you chase your dream, you have to do it all at once.’” Both of these statements are lies, Acuff writes. 2. Just start. According to Acuff, that is when you’re in control. 3. Don’t fight fear on its own terms.

Fortunately, fear isn’t going to kill you in most cases. Not to cheapen the events described above, but there is a comparison to be made to our everyday fears—fears that destroy dreams and aspirations. Some refused to step onto their plane because others before them had perished doing so. When your plane, your train or your moment arrives, will you step on or let it leave without you? And do you understand the consequence of not stepping aboard?

“[People] try to argue fear with facts when fear is not at all afraid of facts,” Acuff says. “Instead, fight fear on your terms. One of the best ways to do this is by bringing a friend into the conversation. Whether that's a spouse, a buddy or a counselor, don't fight fear alone. Have someone by your side that can point out the lies within your fear and help you see the truth for what it really is. Never fight fear alone.”

Without throwing caution to the wind, remember that fear should not be making your decisions. As FDR said, there is a reason to fear fear itself.

4. Realize that you can’t know the finish of things

“Fear is implanted in us as a preservative from evil; but its duty, like that of other passions, is not to overbear reason, but to assist it.” - Samuel Johnson

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1. Dissect your fear. In his book Punch Fear in the Face, Escape Average, Do Work that Matters, Start, John Acuff argues that fear is schizophrenic.

Too often, we feel we must know how things end before we start, but the truth is that it’s impossible to predict the finish of things. Some don’t start new jobs because they aren’t sure it will work out. Some don’t want kids because they fear the future child. Some don’t ask for raises because they aren’t sure they’ll get it. You want to know where you’ll be at in 20 years? Too bad, according to Acuff. Only one thing’s for sure in a 20-year journey: if you don’t take the first step, you’ll go nowhere.

HEALTHY IDAHO JANUARY 2014

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The SOLAR study is evaluating an investigational product administered by a single injection in the hip which is designed to relieve OA hip pain. All eligible study participants will receive at no cost: study-related care, a study injection (investigational product or saline), and compensation / travel assistance for attending study visits. To learn more about the SOLAR Study, contact: Nautical Clinical Research 208-866-5522

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HEALTHY IDAHO JANUARY 2014

The Resistance

How Antimicrobial Resistance Affects Your Family, and How to Protect Against It WRITTEN BY C AITLIN SCHILLE

PUBLIC HEALTH AND EPIDEMIOLOGY, BRIGHAM YOUNG UNIVERSITY

ntibiotics have saved millions of lives and helped ease the pain of disease. However, despite their often miraculous benefits, antimicrobial resistance has become a serious problem. Antimicrobial resistance is a type of drug resistance where a pathogen, generally a bacteria, is able to survive even after exposure to antibiotics. What contributes to antimicrobial resistance? Antibiotics are overprescribed and mis-prescribed, which increases the body’s ability to build up a resistance to antibiotic treatment. Patients are too often successful at pressuring physicians to prescribe antibiotics where they are not necessary or effective. Lack of patient compliance in the course of treatment with antibiotics is also problematic. Often, a patient will cease taking antibiotics when he or she feels better, despite much of the prescription remaining. This allows the harmful bacteria to “learn” how to defend against the antibiotic treatment. And it isn’t just the human use of antibiotics that leads to antimicrobial resistance. Some theorize that the heavy use of antibiotics in livestock feed contributes to antimicrobial resistance. Much of the antibiotic use in the United States is in food fed to animals to promote growth and enable farmers and ranchers to keep animals in closer proximity without the spread of disease,

26 HEALTHY IDAHO JANUARY 2014

according to an article produced by the Johns Hopkins Bloomberg School of Public Health.

Here are some ideas for protecting your family from antimicrobial resistance:

What does antimicrobial resistance mean for your family? Some bacteria-caused illnesses are becoming more difficult to treat due to the bacteria’s increased ability to fight the antibiotic treatment. These bacteria include the bacterium that cause MRSA (Methicillin-Resistant Staphylococcus Aureus), pneumonia, meningitis, many nosocomial (hospital-acquired) infections, anthrax, group B strep, salmonella, and tuberculosis. Furthermore, resistant strains of these illnesses spread more rapidly, increasing the likelihood that you or a family member will be exposed. Those who are infected with these resistant strains are more likely to have longer, more costly hospital stays, and are more likely to die as a consequence of the infection, according to the Centers for Disease Control and Prevention. To compound the problem of antimicrobial resistance, new antibiotics are being developed less and less often. The Infectious Diseases Society of America (IDSA) asserts that “the pipeline of new antibiotics is drying up. Major pharmaceutical companies are losing interest in the antibiotics market because these drugs simply are not as profitable as drugs that treat chronic (long-term) conditions and lifestyle issues.” This lack of new drugs means that once a resistance is formed to commonly-prescribed antibiotics, there are no other treatment options.

Be prudent in use of antibiotics. Consult with your physician whether antibiotics are necessary and effective at treating the illness at hand.

Carefully follow physician directions when taking antibiotics. Do not skip doses. Complete the prescribed course of treatment, even if you begin to feel better.

Prevent infection by practicing good hand hygiene and getting recommended vaccines.

Prevent infection by practicing other healthy habits to protect immunity- get sufficient sleep, eat a balanced diet, and be physically active.

Purchase animal food products from corporations that do not use antibiotics.

Antimicrobial resistance is a major problem that requires attention from national organizations and corporations. However, by implementing the steps listed above, you can be effective in protecting your family from this modern public health issue.

Healthy-Idaho.com

You cannot turn back the clock, but we can wind it up again.

Do you have type 2 diabetes? Do you have difficulty in controlling your blood sugar levels on your current antidiabetic medication? If the answer is yes, you might be suitable to participate in a clinical research study. This study will look at whether an investigational medication (a new medication, which is under development) is safe and effective in people with type 2 diabetes who are taking antidiabetic medication but whose blood sugar levels are not effectively controlled.

Do you have type 2 diabetes?

You might be able to participate in the GRAND-303 Study if you: •Do areyou 18 years age or older in haveof difficulty

controlling your blood sugar medication?

•levels have been diagnosed with type 2 diabetes on your current antidiabetic

• have difficulty in controlling your blood sugar levels. If the answer is yes, you might be suitable to participate in a clinical The studystudy. will last 30–38 andatwill requireanbetween 13 research This studyweeks will look whether investigational and 15 visits(atonew a study center. Suitable will receive medication medication, which isparticipants under development) is medication andwith health at noare cost. study-related safe and effective in people typeassessments 2 diabetes who taking antidiabetic medication but whose blood sugar levels are not effectively To find out controlled. more, please contact: You might be able to participate in the GRAND-303 Study if you: • are 18 years of age or older • have been diagnosed with type 2 diabetes • have difficulty in controlling your blood sugar levels. The study will last 30–38 weeks and will require between 13 and 15 visits to a study center. Suitable participants will receive study-related medication and health assessments at no cost.

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HEALTHY IDAHO JANUARY 2014

fitness

STANDING DESK

REVOLUTION SITTING IS LETHAL, ACCORDING DR. JAMES LEVINE OF THE MAYO CLINIC. A LARGE BODY OF RESEARCH ON SEDENTARY LIFESTYLES SEEMS TO AGREE WITH HIM. WE CONDEMN COUCH POTATOES, BUT AREN’T SO QUICK TO CONDEMN OURSELVES FOR SITTING AT DESKS FOR 40 HOURS A WEEK. AREN’T WE JUST WORK POTATOES, VEGETATING IN FRONT OF COMPUTER SCREENS INSTEAD OF TVS? A WORK SPACE TRANSFORMATION IS SLOWLY HAPPENING ACROSS THE NATION, AND HERE ARE A FEW OF THE BEST DESK PRODUCTS OUT THERE TO HELP YOUR WORK DAY BE LESS DETRIMENTAL TO YOUR HEALTH. EDITOR’S CHOICE

Healthy

FAVORITE

VARIDESK

We aren’t in favor of permanent standing workspaces. You can only stand for a few hours before you’ll need to sit down again. For this reason we, like the adjustability of the Varidesk. Just put the Varidesk on top of your normal desk, and sit when you want and stand when you want. An easily adjustable lever system allows for simple height readjustment. Varidesk is also great because you don’t have to rearrange the entire office to have a healthier workspace, and because you don’t have to mount your computer to anything.

WHY WE LIKE IT

We love this unit for it’s simple versatility, and very sturdy design. Want to sit? 2 second process. Stand? 2 second process. The Varidesk is brilliant. varidesk.com

$275-$300

28 HEALTHY IDAHO JANUARY 2014

Healthy-Idaho.com

NEXT DESK For those willing to spend a little more coin, Next Desk might have the product you’re looking for. Sleek and simple, yet powerful, the Next Desk raises and lowers with the push of a button. It is electronically powered via the closest outlet. It has great reviews, and seems to better conserve space, compared to other similar products. It’s just a matter of having the $1,500 to spend, and being ready to get rid of your current desk entirely. nextdesks.com

FURINNO ADJUSTABLE VENTED LAPTOP TABLE We don’t all work on desktop computers. Laptops fill the other half of the yoke pushing productivity forward. But, most laptop users won’t actually keep the computer on their lap. They’ll use a desk, or whatever relatively flat surface they can find closest to them. That’s what makes the Furinno Adjsutable Laptop Desk a great tool. Easily adjustable, it can transform itself into a number of different positions to accommodate the laptop user’s many positions, including standing. www.furinno.com

$1500

ERGOTRON LX DESK MOUNT LCD ARM Ergotron does more than just raise your work station up and down. You can also swing it side to side. The device clamps to either the rear or front of your desk, depending on the model you get. This device is great for making movement in the office easy. After all, it isn’t necessarily standing that is healthy; it’s movement. Just push your screen where you want it. Ergotron also makes similar arms that hold multiple screens, or a laptop and a screen.With great reviews from some trusted sources, this is a trusted product. Be aware that it looks pretty Star Trek-ish, which is either a pro or a con, depending who you are. ergotron.com

BALANZ BOARD PRODUCT REVIEW We have this at the office, and it’s amazing how many of us love to stand on it for a break! The Balanz Board by SKLZ is a great tool for adding a new element to your workout. It’s a great tool to use at home or the gym. The Balanz Board is designed to challenge your balance and coordination, and in so doing, build strength in your core and stabilizing muscles. Its unique shape offers a greater range of motion than something like a Bosu ball and stores very easily in a closet or locker. The height is also adjustable to create varying degrees of difficulty. At $25 this is a great, and very inexpensive option for taking your squats, lunges, and push-ups to the next level. sklz.com

$25

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HEALTHY IDAHO JANUARY 2014

4 WAYS to Win in the

WHETHER YOU HAVE 10 POUNDS TO LOSE OR 100 POUNDS TO LOSE, EVERYONE IS A WINNER in the St. Luke’s $10,000 Weight Loss Challenge! The Challenge is a year-round program designed to help you achieve a healthy weight and active lifestyle, providing: • • • • •

A 2-week “jump start” program with recipes and shopping lists to begin your journey in a healthy way Weekly emails with fun nutrition and exercise tips Monthly ‘physical challenges’ Cooking classes and motivation meetings to help keep folks active and focused on their health goals. Connect with others like you who are working to improve their health

THERE ARE 4 WAYS YOU CAN WIN CASH AND PRIZES:

• THE BIGGEST LOSER - The $10,000 prize money will be awarded to the top five men and top five women who lose the biggest percent of weight loss - $2,400 for 1st place winners; $1,200 for 2nd place winners; $800 for 3rd place winners; $400 for 4th place winners; $200 for 5th place winners. • KEEP IT OFF CASH - Individuals who participated last year and have maintained or continued their weight loss can also compete for cash, splitting a $5,000 cash pot. • TAKE IT OFF TEAMS - Teams of 5-10 can compete for a $1,000 Team Prize and the traveling “Healthy Weigh” Golden, Silver and Bronze scales. • PERSEVERANCE PRIZES - Participants who make their monthly weigh-ins, follow the Challenge on FaceBook, attend classes, etc. will earn points and qualify them for drawings for prizes and cash. Even a modest amount of weight loss can lead to better health, increased energy and enhanced well-being. Sure the cash and prizes are enticing (and a fun way to stay motivated), but improved health is the biggest win! Ready to join? Visit www.fitoneboise.org to register and pay the fee. Then attend the kick-off party on January 11th at St. Luke’s Meridian, 520 S. Eagle Road, 8am – Noon, to get your official weight and begin the Challenge. The kick-off party offers free blood pressure and blood sugar screenings, visits with health coaches and entry into the prize drawings – including $100 cash! Sponsors will also give away samples, coupons and special incentives to all Challenge participants. (Folks who can’t make the kick-off party can weigh-in between January 13 – 25 at four locations in the across the Treasure Valley.) The final awards party will be held on Thursday June 5, 2014 – but the information, health tips and support continues the entire year. Be part of the largest weight management and maintenance program in the Treasure Valley. Achieve a healthier you and, together, we’ll create a healthier community!

GET STARTED! STEP 1: Visit www.fitoneboise.org STEP 2: Sign up as an individual or team and pay the registration fee STEP 3: Weigh in at the Kick Off Party on Saturday, January 11, 8am – Noon in the Lobby (St. Luke’s Meridian, 520 S. Eagle Road). Can’t make the Kick-Off? Weigh in by Friday, January 24 at one of these weigh in sites:

ST. LUKE’S HUMPHREYS DIABETES CENTER 520 S. Eagle Rd. Suite 1229 (first floor St. Luke’s Meridian) Mon – Fri: 8:30am – 5pm LADD FAMILY PHARMACY

1109 S. Broadway, Boise Mon – Fri: 9am – 9pm Sat: 9am – 6pm

ST. LUKE’S HUMPHREYS DIABETES CENTER

3165 Greenhurst Road, Nampa Mon – Fri: 9am – 5pm

ST. LUKE’S CLINIC TRINITY MOUNTAIN

465 McKenna Drive, Mountain Home Mon – Fri: 7:30am – 5pm

Registration fees: $50 for first time participants $45 for team members (teams are 5-10 people) $450 for past participants and St. Luke’s employees

PRESENTED BY

Shea Morin Mens - 1st place winner 2013

30 HEALTHY IDAHO JANUARY 2014

Heidi Milburn Womans - 2nd place winner 2013

IN PARTNERSHIP WITH

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HEALTHY IDAHO JANUARY 2014

we lln e ss

Bullying The Buck Stops With

BY TERRI FEDONCZAK

AUTHOR OF FIELD GUIDE TO PLUGGED-IN PARENTING…EVEN IF YOU WERE RAISED BY WOLVES

THE FOUNDATION OF BULLYING AND COMPETITION ARE THE SAME: DISCONNECTION. WHETHER IT’S A PASSIVE AGGRESSIVE DERISION OR A PHYSICAL CONFRONTATION, THE BASIS IS A DISCONNECTION FROM WHAT MAKES US HUMAN…LOVING KINDNESS. THE ANSWER ISN’T TO FOCUS ON THE TRAGEDY OF DISCONNECTION; IT’S TO FOSTER CONNECTION. YOU DON’T STOP EVIL BY BLOWING IT UP INTO SOMETHING TERRIFYING WITH DRAMATIC HEADLINES, YOU STOP IT BY GIVING IT A HUG, PATTING IT ON THE HEAD AND GIGGLING ABOUT WHY IT EVER EXISTED IN THE FIRST PLACE. WHEN WE CAN STOP LOOKING AT BULLYING AS AN EVIL MONSTER THAT IS IMPOSSIBLE TO SLAY, WE CAN BEGIN TO SHRINK IT DOWN TO SIZE.

32 HEALTHY IDAHO JANUARY 2014

Healthy-Idaho.com

emember being a kid and seeing things in a dark room that you knew were coming to eat you? You looked at your closet, the place from whence all monsters originated, and saw a demon standing there. He was so big and scary, that you screamed for your Mom, only to find a coat on a hanger when your Mom turned on the light. That moment of clarity turned a monster into a coat, and with awareness, the coat can never be a monster again. If we break the bullying cycle by building up the self-esteem and inner pride of both the bully and the victim, then bullying becomes just a dark coat hanging on a door. The power of the evil evaporates, because evil cannot survive if you don’t believe in its supremacy. The bullies are just as empty and bereft as their victims, probably more so. Bullies have a deep-set insecurity that they are unworthy of love, so they lash out to make themselves worthy of fear instead. What if the victim didn’t show fear, but sent the bully love and compassion? This is much easier to do when the victim is surrounded by their support group, hence the importance of finding their Pride. I found the Power of the Pride in South Africa, where I witnessed a Pride of lionesses acting together to accomplish feats that were impossible to do alone. My mission is to eradicate the Mean Girl Syndrome. I’m not going to do that by tip-toeing around it or saying, “Oh woe is me, I’ll never be able to do this; the problem is too big for one person to make a difference.” That’s victim mode; that’s believing the coat is a monster. I will break it down to one girl making one choice to use her girl power for good. If I keep talking to girls about how to build their girl power, the tide will start to turn. If I can teach victims to try a little courage, by being vulnerable enough to seek out a Pride of supportive friends, then they will have recruits to help them when confronted with a bully. If I can teach victims and bullies alike to build themselves up with self-care and creativity, then both parties are less attracted to the drama of the victim/bully dance. Bullies crave drama, because it allows them to avoid how empty they feel; and victims crave drama, because it allows them to fondle their story of how powerless they are, thereby avoiding the risk of vulnerability. Drama is a time and energy suck; the antidote is self-care. You can only help your child with their self-care if you’re practicing it yourself. Self-care looks different for everyone, but it always involves quiet time to stop and assess your own needs. Whether that quiet time is spent in nature or in meditation, take at least 5 minutes a day to stop and ask yourself what you need to be the best version of yourself. It can be as simple as taking 3 deep belly breaths to quiet our frenzied, overstimulated brains. Take the time to be still long enough to figure out if you need rest, creativity, exercise or play. If you don’t, you can’t be there to help your children figure out what they need.

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Every time I ignore my own self-care and white knuckle my way past the point of needing to rest, I am feeding my own inner bully. Instead, I can make a different choice, even if it’s just to change my own self-talk. I can start with kindness and choose a more gratitude-based monologue. Every time I make a mistake, instead of saying, “How could I have been so stupid?” I now say, “That’s okay sweetie! We’ll get it next time. No big whoop!” I can choose cuddling with my dog instead of obsessively checking e-mail or Facebook. I can choose playing with my kids over perfecting that article for the eleventy-ninth time…good is good enough. I can take the energy I used to put into perfectionism and self-bullying and pour it into my mission to show girls how to build their inner pride with self-care and their outer Pride by finding people who like them just the way they are.

HOW DO WE STOP BULLYING? We begin by treating ourselves better, thereby ending the allure of victimhood. We pattern selfcare for our kids, so that they too will treat themselves with kindness. We show them how important it is to surround themselves with a Pride of supporters, by asking for help when we need it. When self-care and positive self-talk are the norm for kids of all backgrounds, then bullying will just be an old coat hanging in the back of the closet… outdated and outgrown.

About Terri Fedonczak With 22 years of parenting experience and a certified life coach specializing in parent and teen coaching, Terri Fedonczak wants to live in a world where girls recognize their own power and choose to use it for good. On a trip to South Africa, Fedonczak witnessed the power of lionesses as they supported each other within the pride; it was a lightning bolt of realization, leading her on a mission to bring the power of the pride to girls and their parents. After 16 years as a commercial real estate agent, a bout with breast cancer transformed Fedonczak’s life in 2010, making her realize that time with her four girls and patient husband was a much better deal than money and status. It was time to put her mission into action. She left sales and embarked on a journey of spreading the message of girl power for good. Today, Fedonczak takes the girl power message into schools, talking to 9th grade girls about how to thrive in the wilds of high school. When she’s not writing books, speaking, coaching or blogging, you can find her paddle boarding on the sparkling waters of Boggy Bayou, knitting to the consternation of her children, who are buried in scarves and hats, or dancing in her kitchen to Motown.

HEALTHY IDAHO JANUARY 2014

we lln e ss

The

power of you B Y CA I T L I N E A R N E S T

SAINT AUGUSTINE ONCE SAID: If you would attain to what you are not yet, you must always be displeased by what you are. For where you are pleased with yourself, there you have remained. Keep adding, keep walking, keep advancing.

34 HEALTHY IDAHO JANUARY 2014

Healthy-Idaho.com

Relationships come and go in life, but one should remain consistent: the relationship you have with yourself.

healthy relationship with yourself is the root of success, achievement and personal growth, and as a result, you can’t afford to neglect it. However, that’s easier said than done. Experts say a healthy self-relationship is as important as relationships with others. All relationships require a strong commitment and hard work, not to mention tolerance and patience. It’s not easy; every day has ups and downs. But in the end, learning to accept and live with yourself empowers you to act with confidence and poise. In order to bring forth the power in you, the first step is to acknowledge universal weaknesses. People are faced with insecurities, the inability to express feelings, perfectionism and self-criticism. These are challenges everyone battles on a daily basis, and failures in these areas taint a person’s perspective on life. But by looking these challenges in the eye and showing them who the boss is, you can learn to love yourself.

Spend Time with Yourself “It sounds so elementary, but so often we’re with other people or distracted by technology that we don’t spend time with ourselves,” said therapist Julie Hanks, LCSW, director of Wasatch Family Therapy. “What do we think about? What do we like to do? Doing something alone can be really helpful in getting to know yourself.” So, go to a movie or dinner by yourself and escape any energy draining distractions. Not only will it take your mind off of stressful daily obligations, but it will bring you one step closer to accepting yourself when you’re free from the influence of other people.

Think of Your Relationship as a Marriage Adulterous behavior interferes and ruins partnerships and marriages, and the same code of conduct applies to your relationship with yourself. Addictive behavior under any category falls under adultery, whether it is substance abuse, shopping, excessive eating, exercising too often, technology or spending too much time at work or with another person.

“

“People in substance abuse say someone doing drugs is married to the drug,” said Alexis Worlock, LPC, creative and spiritual therapist from Salt Lake City. “When you’re married to any addiction, the addiction becomes an adulterous relationship. It interferes with any other relationship you have.”

Try the 50/50 Challenge Self-criticism is a never ending, self-inflicted circle that diminishes self-esteem and confidence. In order to maintain a healthy relationship with yourself, negative talk must be replaced by positive talk. “About 80 percent of what we tell ourselves is negative,” Hanks said. “I used to challenge people 50/50: if you say something negative, you have to counter it with something you like about yourself.”

Keep a Journal “Keep a pen and notebook next to your bed,” Worlock said. “When you first wake up, sit down and write. The length depends on you; the only rule is to keep your hands moving. Don’t edit or correct it because no one else will read it.” If you write your feelings every morning, it will be easier to see your areas of strengths and weaknesses. You can outline your day by writing what you hope to accomplish and how you want to feel. By putting your feelings and hopes in black and white, you’ll be able to learn more about yourself and be able to refer back to the journal entries.

Believe that You Can Change, then Change Outside relationships often affect the way you see yourself. If you are in a dysfunctional friendship or companionship, it’s likely that the pain and hurt you experience will result in lower confidence and self-love. In order to be in healthy outside relationships, you need to believe that you can change and become person you want to attract. “People who have difficulty accepting themselves tend to chose people that don’t accept them,” Hanks said. “You’ll gravitate to people who emphasize that.”

It sounds so elementary, but so often we’re with other people or distracted by technology that we don’t spend time with ourselves. Facebook.com/HealthyIdaho

”

HEALTHY IDAHO JANUARY 2014

b e a uty

VOGUE & I

Are Never, Ever, Ever, Getting Back Together. Like, ever.

ruth be told, Vogue and I were never together, although I have been known to pick up a copy at the airport now and then. But something changed. I guess I changed. I have worked with more and more children and teens with eating disorders over the last six years. I also have three teens of my own, and with their friends in tow, am surrounded by female hormones, selfdoubt and body criticism. My growing disenchantment with Vogue accelerated last year. Remember when Vogue allowed Dara Lynn-Weiss, the mom who put her young daughter on a diet, to publish her story? I was moved to write about my concerns and share my opinion. As a mom and childhood nutrition expert, Ms. Weiss made me very uncomfortable with the way she handled her daughter’s extra weight, not only because she restricted her eating (an approach shown in the research to be counter-productive, and associated with overeating and weight gain), but also in her tone and manner of speaking with her daughter about her weight. When Vogue featured this ‘how mothers can help their daughters lose weight’ article, my skin crawled. Vogue crossed a line that shouldn’t be crossed, showing support for the dieting culture, a nod to kids on diets, and a ‘get ‘em started early’ permission slip. Then I read a recent article from the former editor of Australia Vogue, Kirstie Clements. She reported on the unhealthy work environment (for models) at Vogue, one that supports dieting and starvation, disordered eating, and a ‘be thin at any

36 HEALTHY IDAHO JANUARY 2014

cost’ attitude. She described a collective culture of waif-thin requirements existing on all levels in Vogue’s world, from designer and dressmaker to runway planner and photographer, and the ugly side effects of not eating (binging, purging, dehydration, fainting spells, and the eating of non-food substances). Vogue, on its glossy pages, portrays models as beautiful images. Their emaciated bodies, hidden by glamorous clothing, can fool even the most trained eye. But, what of the untrained eye? What about young, impressionable minds? The young girls who look to Vogue for inspiration, fashion cues, and a standard of beauty? What they don’t see—what they can’t see, is the torturous life of starvation, pain (yes, starving hurts), insecurity, anxiety, depression, and poor body image, all hidden under the latest fashion design. I have three teenage daughters. I live with these impressionable minds. My young women, like many other teens, are trying to make sense of the world. To understand the rules, yet act in their own way. They look to my husband and I, our friends, teachers and other adults, TV, the Internet and magazines to help them figure it all out.

But, I don’t need Vogue to complicate things for me, my girls, or any other girls. Girls need positive role models, not an unhealthy standard of beauty, one that includes low body weight and a stick-ish, hipless, boy-shaped body. Moms need help and support in raising young daughters, not encouragement to put them (chubby or not) on a diet, so they can be thin and svelte like the models in Vogue. Goodness, it’s hard enough to raise confident, self-loving women! It’s time for Vogue to stop hiding behind a veil of fashion. Time to stop glamorizing thinness. It’s time to stop supporting an environment of dieting so models can stay in the game. It’s time to stop publishing articles that encourage diets, especially for children. Diets don’t work anyway, other than to secure a future cycle of dieting, weight gain, and dieting again (prerequisites for an eating disorder). Time to wake up, Vogue. Oh, and by the way, we are never, ever, ever, getting back together. ABOUT THE AUTHOR

Magazines like Vogue take kids and teens to a dream world where beautiful faces and super slim bodies are draped in expensive clothing—a place most teens can only dream about. But some teens will try to make this dream world a reality. My teens, like most teens in America, will undoubtedly experiment with food, exercise and a variety of clothing, searching for their identity, what’s right, what’s wrong, and a balance between what they want to be and who they are. This is a normal part of development and I will do my best to help them on this journey.

Jill Castle, MS, RN, LDN Jill is a child nutrition expert with more than 20 years of experience in the field of pediatric nutrition. In addition, she is a mother of four and a business owner, making her advice both accurate and practical for parents all over the country. She is dedicated to helping parents be the best feeders and supporters they can be, and uses her blog justtherightbyte.com to share knowledge. Her blog is recognized as one of the best when it comes to child nutrition.

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beauty

SIZED UP

WRITTEN BY HEALTHY-MAG.COM

wo equally-sized women walk into a mall. By the time they leave, one is discouraged, and the other is happy. The only thing in common is they were both deceived.

“Go to Japan, 90 percent of people there are Japanese, with a typical body type,” she says. “Sizing systems are much easier to create, as you can make some assumptions about size. In America, take five women, all of whom are 5’ 4” and 130 lbs, and each might wear a different size.”

The deception is more than 60 years old and goes by the name of “vanity sizing:” the gradual marking-down of sizes in clothing while keeping the dimensions the same, to appeal to the vanity of shoppers. The result is that clothing sizes today don’t actually mean anything.

But the sizing issues go beyond ethnicity.

In 1958, for example, a size eight corresponded with a bust of 31 inches, a waist of 23.5 inches and a hip girth of 32.5 inches. By 2008, according to the private product standardization organization ASTM International, each of those three measurements increased by five inches for a size 8. So a 1958 size 8 is a 2008 size 14 or 16. The trend is just as clear in comparing more recent measurements: a size 2 of 2011 is a 1995 size 4-6.

“Part of the size difficulty is that ‘finding a fit’ is so subjective,” Boorady says. “Some women like their pants sprayed on, while others prefer some looseness. Both ‘fit’ the woman, even though the same body type might prefer different sizes.” So clothing designers aren’t necessarily trying to mislead us—it’s a tall order to make everyone happy.

In fact, size “0” didn’t exist once upon a time. A size 2 didn’t exist until the 80s, and a size 0 not until the turn of the century. But things get even more convoluted. Different stores have their own sizing systems, meaning that you’re a different size in Banana Republic, Dockers and Express. Some retailers have thrown out any semblance of a standardized sizing system, coming up with a completely new way to mark their clothes. Chico’s, for example, doesn’t go above size 3 for anyone. Why the craziness? Aside from the fact that we’d like to have an idea of what to shoot for at clothing stores, these companies lose billions every year on returns. Forming a standard would be mutually beneficial, right? Well, people have tried. The problem is, everyone’s built different. Dressing a human body is more complex than wrapping a birthday present. Few know this better than Professor Lynn Boorady of Buffalo State University, a sizing systems expert with decades of research under her belt. She says sizing is especially problematic in melting pot America.

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SIZED UP The chaos of women’s clothing sizes

But, Boorady says, a fundamental problem is that there are too few sizes to choose from. A woman has about 20 sizes to choose from. The military, on the other hand, takes exact measurements of each soldier and chooses from more than 60 sizes to give an exact fit, according to Boorady. Who would’ve guessed the military has better fitting clothes than us? “We expect these women to fit into sizes 2-20, but it just can’t happen,” Boorady says. There is another reason to point fingers at the clothing industry. Clothing companies design for specific body types, some for tall, some for small, some for husky, etc. “Every retailer has an idea of who their target market is, what women look like who wear their clothes, and so on,” Boorady says. Generally, designers use the hourglass shape to make clothes. The problem with this is that only 15 percent of women are actually hourglass shaped. In actuality, women are much more rectangular than hourglass shaped, research shows. Boorady’s advice? Remember that size labels mean nothing. Some women refuse to buy size ten, she says, because it is a double digit size. “It’s all a big game, and sometimes a terrible game,” she says.

HEALTHY IDAHO JANUARY 2014

BRAIN FOOD

and dopamine, are key to helping these neurons communicate with each other. Losing mental capacity may have a lot to do with neurons not communicating as well as they once did. Studies on rats show that diets high in antioxidants can preserve and even regenerate this neuro-communication. Antioxidants from fruits and vegetables were particularly helpful. A healthy diet in general is important to preserve neurological function. It is important to remember that the brain uses 20-30 percent of the body’s energy. That means that you need to eat enough calories to keep brain function at its highest. Don’t skip breakfast, and don’t go on especially harsh diets. Glucose is the main mental fuel, so keep that in mind for diets. Omega-3 fatty acids are touted by some as essential brain food, but recent studies show that might not be the case. Your brain does need certain nutrients in sufficient quantities, but other factors may be just as important.

YOUR BRAIN AND OXYGEN Our brains require a surprising amount of oxygen. In fact, the brain uses about three times as much oxygen as muscles in the body do. Furthermore, brain cells are sensitive to decreases in oxygen levels.

It’s What You Eat, It’s What You Breath T

hose looking for a pill to become smarter are going to be disappointed, but brain nutrition should be an important consideration when we decide what we eat. Over decades of research, scientists have discovered that certain nutrients and chemical compounds are essential to brain function. “Serious deficiencies in some of these, such as vitamin B12 and iron, can lead to impaired cognitive function due to neurological, or nerve fiber, complications,” according to the USDA.

38 HEALTHY IDAHO JANUARY 2014

While good cognition is an obviously vital part of health, how to preserve that cognition isn’t as widely known as the techniques for preserving other aspects of good health. To keep the heart healthy, for example, most people know you need to exercise. To keep your liver healthy, drink water. To avoid clogged arteries, eat better. But what are we supposed to eat to preserve the power of our minds? Central to brain function are neurons, which need to communicate with each other. Certain transporters, namely norepinephrine, serotonin

“Oxygenating the brain well is required to promote brain healing and brain use,” writes Steve Riggs, BS, RRT-NPS in the National Association for Child Development Journal. “Proper brain function requires a critical balance of a) correct breathing for oxygenation b) correct carbon dioxide and nitric oxide levels for circulation and c) a program of brain activities or exercises for growth stimulation.” Riggs emphasizes that correct breathing can have a positive influence on brain function. Also, consistently exercising to increase circulation can bring more oxygen to the brain. Brain nutrition is as much about what not to consume as it is about what to eat. Alcohol influences oxygen levels in the body, and also negatively influences the absorption of nutrients that are important for the brain. In short, alcohol consumption isn’t doing your brain any favors. In conclusion, your approach to mindpreservation needs to be multi-faceted. Eat anti-oxidants as part of a healthy diet, but also learn to breath properly, and lay off the alcohol.

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goodness grows here.

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HEALTHY IDAHO JANUARY 2014

CHIN UP AND BACK STRAIGHT:

A Guide to Healthy Posture We have all heard it from our parents, said it to our children and even ourselves, “stand up straight, sit up and stop slouching.” Everybody knows good posture is important to health and wellness but do we understand what it is and the issues preventing our ability to find these proper body positions.

HEALTH ISSUES RELATED TO POOR POSTURE: • Significantly increases stress within joints and soft tissue. • Prolonged exposure to these stressors is an expedited precursor to pain, injury and visit to medical professional. • Increases length/tension and strength imbalances of musculoskeletal system.

Internationally recognized expert in corrective and high performance exercise, Paul Chek, defines Posture as; “The position from which movement begins and ends,” and Ideal Posture as, “That state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity, irrespective of the attitude in which these structures are working or resting. It is during a state of ideal posture that the muscles will function most efficiently.”

A number of factors and forces will contribute to poor posture. Muscle imbalance syndromes are a primary reason for poor posture according to famed physician, physiotherapist and “Father of Czech Rehabilitation” Vladimir Janda. These imbalances contribute to what he identified as upper cross, lower cross and layered syndromes. • Upper Cross Syndrome is easy to spot as the person will have an increased curve of thoracic and cervical spine, forward head posture, elevated shoulder blades that have rotated forward, are winged and do not seat properly on ribcage. • Lower Cross Syndrome is characterized by two types. Type A appears to have increased pelvic tilt that also manifests as increased lumbar curve. Type B will appear to have a flat lumbar curve and locked out knees. • Layered Syndrome is a combination of both upper and lower cross syndrome and is also known as sway back posture. • C Posture is more common these days due to the increased sedentary lifestyle and appears-as rounded lumbar, thoracic curve and forward head posture.

SOME OF HEALTH BENEFITS OF IDEAL POSTURE INCLUDE: • Reduces stress on joints, tendons and ligaments of body, particularly during movement. • Increases efficient function of organs, circulatory, nervous and endocrine systems. • Improves efficiency of movement, energy expenditure, strength and endurance.

40 HEALTHY IDAHO JANUARY 2014

A simple way to correct these causes of faulty alignment is to rebalance the length/tension relationship of muscles. The short, tight muscles will need to be stretched and restored to normal length, the long, weak muscles shortened by strengthening. Here are a few steps to find better, healthier posture: • Using a Personal Trainer or selfassessment to identify imbalances is first step. • When doing a self-assessment, the stretch positions that feel very tight are those that you should spend time doing. • If a stretch position or posture is easy, that muscle is most likely long, weak and will not require devoted attention to continued stretching. • Specific corrective exercises to strengthen the long weak muscles should also be included in every individuals exercise program. This type of corrective exercise program design is holistic, specific to each individual and will improve or restore posture to ideal. ABOUT THE AUTHOR

Michael Pauldine • Certified Ski Bum • Golf & Sport Performance Coach • Corrective Exercise Specialist • Holistic Nutrition & Lifestyle Coach

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HYPERTENSION In Pregnancy

erhaps you’ve wondered why at each prenatal visit your doctor always has you get your blood pressure taken and then pee in a cup. The reason is that he or she is looking for evidence of “preeclampsia.” Preeclampsia and other hypertensive disorders of pregnancy are among the most dangerous and deadly of diseases that you can have while carrying your unborn child. In my mind there are 4 sub-types of hypertension in pregnancy. They are: 1) Chronic Hypertension, 2) PIH or Pregnancy Induced Hypertension, 3) Preeclampsia (either mild or severe), and 4) Eclampsia. Chronic hypertension is defined as hypertension that is present even before pregnancy occurs, or, is present prior to 20 weeks gestational age. It usually occurs in the setting of obesity or diabetes prior to conception. It may also be “essential hypertension without a known etiology.” Chronic hypertension may co-exist with preeclampsia, which clinically can be a challenge to distinguish. People with chronic hypertension are usually on blood pressure medication prior to or soon after being diagnosed as pregnant. Because diabetes, obesity, and chronic hypertension often co-exist, these patients are at risk for end organ damage such as kidney disease and can be difficult to manage. Pregnancy Induced Hypertension (PIH) is hypertension that is newly onset with pregnancy

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after 20 weeks, but is not associated with proteinuria, abnormal liver or kidney function, or other neurological signs. Patients with pure PIH do not have to be delivered immediately, unless their blood pressures start to cause neurological symptoms or if in excess of 160/110. However, there is no definite agreed upon management. Preeclampsia is classically sub-divided into mild and severe disease. In the past, mild preeclampsia was defined as a blood pressure (BP) over 140/90 taken at least 6 hours apart on two occasions, associated with proteinuria of 300 mg/24hours. (About 10 years ago, the need for edema was removed from the definition.) Severe preeclampsia was defined as blood pressures above 160/110 and/or proteinuria of 5000 mg in a 24-hour urine collection. The addition of headaches, RUQ abdominal pain, mid-epigastric pain, visual disturbances, or other neurological symptoms would be classified as severe and might warrant intervention and early delivery. Very recently, just in the past couple of weeks, the American College of Obstetricians and Gynecologists (ACOG) “Task Force Report On Hypertension In Pregnancy” was released and stated that “Proteinuria, or elevated protein in the urine, should no longer be considered the signature criterion beside new onset hypertension in diagnosing preeclampsia.” They further state, “equal weight should be given to reduced platelet counts, renal insufficiency, severe headache, heart-lung compromise, and impaired liver function. Any of these concurrent with new onset hypertension at 20 weeks of pregnancy or beyond is enough to establish preeclampsia, even in the absence of proteinuria.” Also, proteinuria should no longer be used to classify the disease as mild or severe,

but the new guidelines stress the need for experience and clinical judgment in making the decision for delivery. One thing the panel of experts did agree on however was the need to deliver even mild cases of preeclampsia at 37 weeks. Keep in mind that one or two very mildly elevated BP’s do not, in and of themselves, define preeclampsia. Other factors mentioned above must be taken into consideration. The worst-case scenario is full blown eclampsia. This is when a patient has a seizure associated with hypertension. It is usually wise to allow the seizure to resolve, and then soon, within an hour or two after the patient is stabilized, to move directly to early delivery. Eclamptic seizures can be associated with permanent neurological damage or permanent brain injuries, though most commonly they will resolve fully upon delivery of the infant. This, I personally have only seen a handful of times in my 20 years of obstetrics, but it is a condition much better avoided whenever possible. This article is intended only as a very brief synopsis of a very dangerous and much studied disorder of pregnancy. For more information on preeclampsia you may visit ACOG’s website, or please feel free to contact Dr. Mark T. Saunders at 801-692-1429 or visit our website atdrsaundersobgyn.com.

ABOUT THE AUTHOR

Mark Saunders, MD Obstetrics & Gynecology Personal Care drsaundersobgyn.com

Dr. Mark Saunders is a wellrespected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years.

HEALTHY IDAHO JANUARY 2014

Healthy

Recipes

EATING RENEWED

42 HEALTHY IDAHO JANUARY 2014

Looking for new culinary perspective? Rely on herbs to shake your dinner table existence, with these three explosive recipes.

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FETTUCCINE AND FIDDLEHEADS IN THYME VINAIGRETTE 4 cups 2 cups 12 oz 2 tbsp 1/2 cup 1/2 cup 2 tbsp 1 tbsp 1 tbsp 2 tbsp

water fresh fiddleheads, washed and trimmed fettuccine noodles olive oil chopped red onions chopped rhubarb soy sauce sesame oil maple syrup fresh thyme leaves

Directions:

1. In a large pot over medium-high heat, bring water to a boil. Add fiddleheads, bring back to a boil and cook for 2 minutes. Remove fiddleheads with a slotted spoon to drain; keep water boiling. 2. Add noodles to boiling fiddlehead water. Cover, reduce heat and simmer for 6 to 10 minutes or until just tender. Drain. 3. Meanwhile, in a large wok or skillet, heat oil over medium heat. Cook onion for 5 minutes or until soft. Stir in rhubarb; cook, stirring, for another 5 minutes. Drizzle soya sauce, sesame oil and maple syrup over onion mixture. Stir in fiddleheads and thyme leaves. Cook, stirring, for 1 minute. Toss with cooked noodles and serve.

SERVES 4

TIP: In early spring the ostrich fern pushes its tightly wound, round shoots through the mulch along streams and riverbanks. Firsttime gatherers should go with experienced foragers in order to correctly identify the fiddlehead stalks.

KAMUT WITH SAUTEED SUMMER VEGETABLES CHILLED CALENDULASTRAWBERRY GAZPACHO + CALENDULA PESTO 2 cups 4 cups 3/4 cup 1/4 cup 3 tbsp 1 cup 1 cup 1/4 cup 3 tbsp

chopped peeled tomatoes sliced strawberries diced peeled seeded cucumber shredded fresh basil chopped fresh chives apple juice stock raspberry vinegar CALENDULA PESTO (below)

Directions:

1. In a large bowl or soup tureen, combine all ingredients and mix well. In a food processor or blender, purée 3 cups of mixture. Combine with remaining mixture in bowl. 2. Cover bowl and refrigerate for at least 2 hours to chill and blend flavors. Season to taste with salt and pepper. 3. Serve cold, garnished with whole strawberries or calendula flowers.

SERVES 4 TO 6 TIP: This is meant to be a chunky soup but may be completely puréed, if desired. With its large, thin leaves, basil is easy to shred: remove stem and stack 3 or 4 fresh basil leaves; roll up from the wide end and slice into thin ribbons for garnish, salads, omelets or soups.

1 1/4 c. 1 1/2 c. 2 tbsp 1 cup 1 cup 1 cup 1 cup 1/4 cup 1 tbsp

kamut stock olive oil chopped red bell peppers coarsely chopped zucchini fresh corn kernels peas chopped fresh parsley soya sauce

Directions:

1. In a medium bowl, combine kamut and stock. Cover and refrigerate for at least 4 hours or overnight. 2. The next day, in a medium saucepan, bring stock and kamut to a boil. Reduce heat and simmer for 45 to 60 minutes or until kamut is tender and most of liquid is absorbed. Drain, cool in a large colander. 3. In a medium skillet, heat oil over mediumhigh heat. Add red peppers, zucchini, corn and peas. Cook for 3 to 4 minutes or until vegetables are tender-crisp. 4. Stir in cooked kamut, parsley and soya sauce. Serve warm or chilled.

SERVES 6 TO 8 TIP: Soaking kamut overnight reduces the cooking time.

CALENDULA PESTO 2 2 1/2 cup 1 cup 1/2 cup 1/2 cup 3/4 cup 3/4 cup

garlic cloves ginger squares in syrup unblanched almonds fresh calendula petals fresh basil leaves fresh thyme leaves freshly grated Parmesan cheese olive oil

Directions:

1. In a food processor or blender, mince garlic and ginger for 1 minute. Add nuts; process until coarsely chopped. Add calendula, basil, thyme and cheese; process until minced. With motor running, add olive oil in a steady stream. Process or blend until well mixed. Season to taste with salt and pepper if desired. 2. Transfer mixture to a jar or storage container. Cover and refrigerate for up to 2 days or freeze for up to 1 month.

MAKES 1 1/2 CUPS (375 ML)

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HEALTHY IDAHO JANUARY 2014

Healthy

Recipes TIP FROM THE CHEF: Macerating sliced strawberries in a little sugar creates a flavorful fruity syrup that soaks deliciously into the waffles.

A BREAKFAST RECIPE GOOD FOR ANYTIME OF THE DAY OR NIGHT.

Strawberries and Cream Topping

>> Traditional waffles are a butter-laden, high-carb indulgence,

but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes. Did you make too much? Don’t sweat it. Wrap leftovers individually in plastic wrap and refrigerate for up to 2 days. For a longer life span on your food, freeze for freshness for up to one month. Reheat in a toaster or toaster oven for a warm, crisp texture.

•    1/2 cup Vanilla Cream •    2 cups strawberries, rinsed, hulled and sliced

•    1 1/2 tablespoons sugar 1. Make Vanilla Cream. 2. Combine strawberries and sugar in a medium bowl; toss to coat. Let stand at room temperature until strawberries start to give off juice, 20 to 30 minutes. Top each serving of waffles (or pancakes) with strawberries and a dollop of Vanilla Cream. Nutrition Facts

Serving Size 1 Calories 46 Protein 1 g Total Carbohydrates 8 g Total Fat 1.5 g Saturated Fat 1 g Monosaturated Fat 0.5 g Cholesterol 5 mg Fiber 1 g Sodium 12 mg Vitamins: Calcium 72 mg ( 7% DV )

Multi-Grain Waffles (Prep time: 5-7 minutes)

•    1 cups buttermilk •   1\4 cup old-fashioned rolled oats •   1/3 cup whole-wheat flour •   1/3 cup all-purpose flour •   1/8 cup toasted wheat germ or cornmeal •   3/4 teaspoons baking powder •   1/4 teaspoon baking soda •   1/8 teaspoon salt •   1/2 teaspoon ground cinnamon •   1 large egg, lightly beaten •   1/8 cup packed brown sugar •   1/2 tablespoon canola oil •   1 teaspoons vanilla extract

44 HEALTHY IDAHO JANUARY 2014

What you will need... Cooking time:  30-45 minutes 1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes. 2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl. 3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened. 4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

QUICK TIP: For an easier take on this topping sensation, try fresh straberries and light whipped cream. To add texture, include chopped nuts of your choice.

Nutrition Facts

Serving Size 1 waffle Calories 94 Protein 4 g Total Carbohydrates 15 g Total Fat 2 g Saturated Fat 0.5 g Monosaturated Fat 1 g Cholesterol 28 mg Fiber 1.5 g Vitamins: Calcium 72 mg ( 7% DV )

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HEALTHY IDAHO JANUARY 2014

46 HEALTHY IDAHO JANUARY 2014

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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

can’T maKe The KicK-off?

All proceeds benefit the

A program of:

Achieve a healthy weight and active lifestyle

In partnership with:

Don’t worry–we have continuing registration Jan. 13-24 Presented by:

Sponsors:

Therapeutic Associates Physical Therapy Anytime Fitness • Idaho Dairy Council

HEALTHY IDAHO JANUARY 2014

Maybe this is a good time to mention OUR bOaRD-CeRtiFieD eR DOCtORs In life’s trickiest moments, it’s good to know there is a full-service, highly qualified emergency room nearby. Our Triage Express Service and board-certified physicians are here 24/7 to ensure better, faster care when you need it.

text “eR” to 23000 for wait-time updates. 48 HEALTHY IDAHO JANUARY 2014

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