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CHARMED

February

2014

VOL. VI № 2

14 16 22

Perception vs. Reality at the Gym

The gym is a place that can easily make us a little self-conscious and even insecure. But it doesn’t have to be. We’ve asked our experts for some tips to help people look past some of their misconceptions about they gym.

The Good, The Bad, and The Sore

Getting sore is the only indication of a good workout the day before, right? Maybe not. There’s a good kind of sore and bad kind of sore. We’ve talked to fitness experts to find out what separates the two, and it could make all the difference in your fitness goals.

Rom-Coms and Porn

For years, psychologists and doctors have told us a lot about how pornography can negatively affect our perception of reality, but could romantic comedies being doing the same?

When “Like”-ing Strikes

What’s Beautiful?

The Internet is an amazing place, full of endless information and entertainment. It also has a profound influence on what we think of ourselves. We ask the question, “How does social media affect the way we see ourselves?”

Beauty is in the eye of the beholder, which is a fancy way to say that beauty is different from person to person. And yet it seems there is a science to what we think is beautiful and we’ve found some facts that are sure to pique your interest.

22 30

Attitude and Attire

We’re all familiar with some of the big debates surrounding fashion. We all know that other people’s fashion choice can affect us—perhaps more than we would like. But how does what we wear affect the way we think about ourselves?

24 LANGUAGES OF A FEW KEYS TO A BEAUTIFUL MARRIAGE

LOVE

6 HEALTHY IDAHO FEBRUARY 2014

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CHARMED

Healthy

EDITOR'S NOTE

IDAHO

WITH

FEBRUARY 2014

THE NARCISSISM OF PERCEIVED DIFFERENCE

hat you see is what you get. WYSIWYG. It’s a popular phrase that many apply to themselves or sometimes to others. In its simplicity, what you see, or more precisely how you choose to see, is truly what you get—or how you feel. As we’ve been discussing the themes of this month’s issue, we realize that, even in our office, we can all see the same thing, but perceive it differently. It’s fascinating, really. Some see the snow outside our window, feeling gloomy and dour about a colorless sky and ongoing cold weather. Others see the soft, white, fragilely perfect snowflakes and perceive a sense of productivity and quiet beauty, embracing a sky alive with fifty shades of grey. Some hear an aria, immediately transfixed, while others hear opera music and panic, quickly looking to bolt. It’s the joy of diversity, and often the cause of conflict.

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

8 HEALTHY IDAHO FEBRUARY 2014

VOLUME VI, № 2

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-idaho.com

When we argue perspectives, my father calls it the narcissism of perceived difference. It’s the idea that we generally look at something and feel that our perception is correct, and any other position is flawed. Often we gasp at the absurdity that others don’t share our slant. Think how many people you know who are ‘always right.’ And, with good reason, since we’re typically taught to do the right things, to choose the right, to get the right answers. How weighty a disposition, to always need to be right—to discount, or not even consider or respect alternatives.

CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-idaho.com SALES AND MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick design@healthy-idaho.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ONLINE EDITOR Taylor Smith | taylor.smith@healthy-mag.com DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com

This is especially true in relationships and marriage. Consider the famous quote by Robert Owen who said,

CONTRIBUTING WRITERS Aubrey Taylor, Jamie Gray, Jessica Hagy, Heather Hooke, David Joachim, Brooke Kittel, Lisa Mathews, Wayne Larsen, Colette Bouchez, Patty Trela

“All the world is queer save thee and me, and sometimes, even thou art a little queer.”

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.

Many marry because of their similarities. Some embrace the value of their differences. But, so many falter over time when the narcissism of perceived difference begins to take root in a relationship, and the respect and consideration of your partner’s perception diminishes. Sprinkle in our lofty expectations of others, and the difference between expectation and reality equates to a negative number. It’s how relationships die.

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.

Our perception is our reality. If we view optimistically, then in general, our realities are positive. If you see stars, you see eternity; if you see mud, you get dirty. The real magic and growth in our relationships happens when we invite and consider the perceptions of those around us. When we do, we find that we are not always right, that others are not always wrong, and that together, the reality is often bigger and brighter than we had originally thought.

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HEALTHSMART

Pancreatic Cancer Aw a r e n e s s BY DEE SARTON

You may remember the 2007 movie, The Bucket List, about two terminally ill men who leave the cancer ward behind to cross off life's important todo's. They created their "bucket" lists and the movie follows their adventures and misadventures fulfilling each item on their lists. Over a year ago an Emmett man created a similar list as he battled cancer. Jim Bower included things like renewing wedding vows with his beloved wife, Audrey, and flying over the Treasure Valley in a helicopter. One of the most important items on his list, though, was raising awareness about his pancreatic cancer. Jim and Audrey spoke with KTVB in 2012, urging people to pay attention to their bodies and to be their own health advocates when they know something isn’t quite right. "After all I've been through I would certainly like to have people to be aware of pancreatic cancer because it's a devastating disease," said Jim. Pancreatic cancer is the fourth leading cause of cancer death in the U.S., yet one of the least funded. According to the American Cancer Society the one year survival rate for pancreatic cancer patients is 20% and just 6% five years after diagnosis. It also has few symptoms and is often quite advanced by the time it's diagnosed. Those dire facts fueled Jim's hope that more people would become aware of this deadly disease and begin to fund much needed research. Jim died on November 14, 2012. Fast forward a year later and Audrey is keeping Jim's bucket list alive through a substantial donation to research at St. Luke's Mountain States Tumor Institute.

10 HEALTHY IDAHO FEBRUARY 2014

"In the scheme of things, this amount of money is but a drop in the bucket, but it is given with the hope of inspiring others to give,” said Audrey. While not revealing the dollar amount, doctors at MSTI say this type of donation is very significant. "I think one of the beauties is coming back to Jim's story," said Dr. Dan Zuckerman, MSTI medical oncologist and hematologist. "Audrey's made a wonderful gift to MSTI, and the research we do at MSTI, and increasing the awareness in the community about how important it is to support that work with donations." MSTI is enrolling patients in some of the most promising experimental treatments being tested. Research is showing hopeful signs, but has a long way to go. Audrey remains dedicated to funding that research and also advocating for patients who have pancreatic cancer.

You can find out more information about the disease from the Pancreatic Cancer Action Network, and you can join in the fight against this lethal disease with a gift to St. Lukes Mountain States Tumor Institute that is designated for pancreatic cancer research.

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! S N O I T A L U T RA

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E H T E D A M E V ’ U YO A O T T N E M T I M M CO . U O Y R E I H T L A E H METHING

S T O G E V ’ ELL, WE

. U O Y R O F T S U J

S T N E V E O H A D I E

R A D N CALE

M O C . B AT KT V FIND FUN FITNESS EVENTS

ALL YEAR LONG

RUNS, WALKS, FITNESS CHALLENGES, BOOT CAMPS, DOG WALKS, BIKES, HIKES, DANCE LESSONS, MARTIAL ARTS, WHEELCHAIR BASKETBALL, SNOWSHOEING, NORDIC SKIING

ENTHUSIASTIC SUPPORTERS OF THE

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FITNESS

What Does the Heart Really Want? BY HEALTHY-MAG.COM

It’s an interesting question, right? There are so many possible answers. Some might say, “The heart wants to love and be loved.” Others might coyly say, “The heart wants what it wants.” And those are good answers, because they’re invariably true. But what does the heart really want? The simple answer? Exercise. The heart wants to do its job and do it well! Ok. Maybe that wasn’t the answer you were looking for, but February is National Heart month. So, perhaps it’s time to start listening to the real desires of our heart. It might seem a little strange to think that our hearts want exercise, especially when you consider how much work they do over a lifetime. The truth of the matter is, though, that our hearts are muscles—they get stronger the more we use them. As we exercise, we put stress on our hearts that encourages our bodies to adapt in a positive way. It’s hard in the moment, but as we all know, cardiovascular exercise gets easier the more we do it. Over the long run, our hearts become more capable of handling the exertion of regular exercise, which means it’s more than capable of performing its functions while we’re resting. As it happens, our idea of exercise might be expanding to include things like relaxing on vacation and traveling. Recent studies performed over the last few decades have found that women who vacationed at least twice a year were much less likely to have a heart attack or heart problems. Furthermore, another study found that men who vacationed annually reduced the risk of death from any causes, and specifically complications stemming from heart disease. In the spirit of National Heart month, let’s give our hearts what they really want. Be more active. Go for a walk or a run the next time you have nothing to do. Your heart will thank you for it.

HERE ARE A FEW TRULY INCREDIBLE HEART FACTS FOR YOUR CONSIDERATION. IF THESE DON’T MAKE YOU MORE HEART CONSCIOUS, WE DON’T KNOW WHAT WILL.

A healthy human heart pumps about 2,000 gallons of blood through 60,000 miles of blood vessels each day.

To equal the amount of blood pumped in the lifetime of a heart, a kitchen faucet would need to be turned on all the way for at least 45 years. The heart creates enough energy daily to drive a truck 20 miles. Over the course of a lifetime, that’s equivalent to driving to the moon and back.

12 HEALTHY IDAHO FEBRUARY 2014

The average adult hearts beats about 72 times a minute. That’s about 100,000 times a day; 3,600,000 times a year; and 2.5 billion times over a lifetime.

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The Heart

Prevention Clinic of Idaho

Idaho’s first and only physicians board-certified in Clinical Lipidology staff the Heart Prevention Clinic of Idaho (HPCI), A DIVISION OF SELAH MEDICAL CENTER. We offer the combined services of personal consultation, advanced lipid testing, and IMT vascular ultrasound scanning to provide you with a comprehensive picture of your heart health. Personal consultation provides an individual assessment of risk through careful analysis of medical and family history, advanced lipid testing and IMT scanning. Call today for better heart health.

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D. DAVID HARTMAN, MD

Dr. Brown’s primary specialty is Family Medicine. He has been Board Certified in Family Medicine since 1989, and he was also in the first class to be Board Certified in Lipidology in 2005.

Dr. Hartman’s primary specialty is Family Medicine. He has been Board Certified in Family Medicine since 1990, and he was also in the first class to be Board Certified in Lipidology in 2005.

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FITNESS

Perception Versus AT TH E GY M WRITTEN BY GREG MARSHALL, THE GYM AT CITY CREEK, SALT LAKE CITY

3 YOU CAN STICK WITH A ROUTINE FOREVER

2 EVERYONE AT THE GYM IS STARING AT ME

YOU ALREADY HAVE TO BE IN SHAPE TO WORK OUT AT THE GYM

Reality

14 HEALTHY IDAHO FEBRUARY 2014

Reality

This is a common belief because people do not want to be embarrassed and they think that everyone is in shape at the gym, but this is the furthest thing from the truth. Everyone has started from scratch, so in order to get the results that you want, just take the leap of faith and join. It takes courage to put yourself out there but it is well worth it. Ask yourself where do you want to be a year, five years, ten years from now and what you want your health to be like? This question should give you some clarity; start now.

This is a common perception when working out. I know it can be intimidating to see someone who is in great shape in the gym, and you naturally think they are making fun of you or laughing inside at the lack of knowledge you have. But I can assure you from training hundreds of clients that this is a concern almost everyone has, including the ones who are in shape. So if you think about it, if everyone feels this way that means no one is really looking at you because they are too concerned about people looking at them. So get comfortable and go for it, because it will change your life.

Healthy-Idaho.com

Reality

Do not fall in love with the theory that once you find that “special routine” that you can just stick to that and get results forever. There is no such thing as a special routine. In fact the more you follow a routine and don’t change it up the worse it is for your results. Your body will plateau if you keep doing the same things over and over again, and once you plateau, historically, people quit because they are frustrated with not getting any results. A rule of thumb, switch up your workout routine every few weeks to maximize your results.

THE POWER OF IMAGE

Reality WEIGHT LIFTING WILL GET ME BULKY LOOKING For the record, lifting weights does not automatically â&#x20AC;&#x153;bulkâ&#x20AC;? you up. If it was that easy, there would be no steroids or muscle building supplement industry. The only way to bulk up is by intentionally trying to bulk up. The way you do that is by your nutrition, rest, and how much cardio exercise you do. In other words, you are in full control of how bulky you get, so do not let that deter you from incorporating weights into your routine.

WEIGHT TRAINING IS FOR MEN AND BODY BUILDERS Weight training is not only for men; it can be extremely beneficial to women as well. Weight training is often viewed as only for bodybuilders or people who want to get massive muscles, but weight training is a core fundamental in overall health. It is crucial to make sure your muscles are strong especially as you age. The older we get the more risk we have of losing muscle mass, which is the key ingredient in keeping our metabolism high. And if you do not know what metabolism does for you, in its simplest definition, it keeps your body as lean and healthy as possible. If you want to fit better in your clothes or look better in a bathing suit or shirt off, then lift weights.

Reality

Greg Marshall

Greg Marshall is the sales and personal training manager at The Gym at City Creek, Salt Lake City, and The Gym at Station Park, Farmington, UT. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com

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FITNESS

D, O O G THE AD, E B R THE THE SOter af ess D o N t A uide soren A g rkout wo

A GOOD WORKOUT MEANS YOU’LL FEEL IT THE DAY AFTER, RIGHT?

to get healthier, stronger, fitter, etc. Thus, when we work out, we should be pushing ourselves, but that doesn’t mean that we have to overdo it just to see results.

Yes and no. Delayed Onset Muscle Soreness (DOMS) does mean that you taxed your muscles. And whether we like it or not, it is the only way to get significantly stronger. There is, however, a fine line between productive and counter-productive soreness.

Something as simple as feeling more tired halfway through your second set than you did after your first is a good indication that you’ve fatigued the muscles you’re exercising.

Feeling so sore that you can’t get to the gym the next day or the day after is not the kind of sore you want to be. Instead, shoot for an exertion level that allows you to “go hard” again the next day. And when you think about it, it makes sense. Moving more often or getting to the gym 3-5 days a week will be better than being really gungho for one day a week.

Do any more than this and you’ll be hurting the next day.

Consistency is key to any good workout regimen. We’re all familiar with those gym-goers who hit the gym really hard for a couple weeks and then begin to fade (we’ve all probably been this person once or twice). They get frustrated with a lack of results, but any devoted gym-goer knows that consistency spells results.

Ultimately, good sore and bad sore depends on where you’re standing. If you’re trying to build muscle and make big gains in strength, then soreness is what you’re shooting for. If you’re aiming to slim down and tone your muscles, soreness might not be what you’re hoping for the next day. You’ve also got to listen to your body. Make a mental note of how many sets, what weight, etc., you do and how you feel the next day. If you’re really sore, use a lighter weight or do fewer reps. Don’t forget that workouts should build over time, however, so no soreness after the gym probably means you aren’t going hard enough.

So, now you may be asking, “how do I know when I’m overdoing it?” Well, this is good question. Working out is an inherently goal-based activity. We’re striving for something, trying

Finding the right mixture of exertion and soreness is an important step in the recipe for consistency and long-term fitness success.

16 HEALTHY IDAHO FEBRUARY 2014

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Nutrition

WE UNDERSTAND THE PUZZLE, WE CAN HELP YOU SOLVE IT Nutrition DON'T WEIGHT ANY LONGER, Metabolism/ CALL TODAY Biochemistry Psychology or Beliefs

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Healthy

Recipes

Pear and Almond Clafouti Clafouti originated in Limousin, France. The classic version is the cherry clafouti, but there are also blackberry, apple and plum clafoutis. The story goes that there are as many clafouti recipes as there are families in Limousin. Here is ours, made with pears and almonds. It can be served hot or cold. We love it hot on a cold winter day!

1 2 2 2 ½ ¼ Pinch 2 ½

Preheat oven to 400°F 9-inch quiche dish, buttered

vanilla bean, split cups Milk eggs egg yolks cup ground almonds cup cornstarch salt large ripe sweet pears, thinly sliced cup sliced almonds

1. 2. 3. 4.

Scrape seeds from vanilla bean into milk and add pods. Let stand for 30 minutes to infuse flavor. Discard pods. In a bowl, whisk together eggs and egg yolks. Whisk in ground almonds, cornstarch and salt. Gradually whisk in milk, stirring vigorously to prevent lumps. Spread pear slices over the bottom of the prepared dish. Pour in egg mixture and sprinkle with sliced almonds. Bake in preheated oven for 40 minutes or until puffed, golden and set.

Makes 6 servings

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Photo credits: www.robertrose.ca

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Idaho’s Leading Expert in Bio-Identical Hormone Management for Men and Women Also Specializing In:

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FEEL THE DIFFERENCE. ALLERGY

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The Allergy Group delivers friendly, competent, and experienced medical care for allergy, sinus, asthma, and related medical problems. Dr. Callanan is a board-certified physician in Internal Medicine and Allergy/Immunology, practicing Allergy in Boise since 1971.

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CHARMED

“These fake, albeit fun to watch, versions of reality are very capable of making us think that real life should look like, feel like, and so on, scenes from the movies. The problem is that life rarely (if ever) feels that way. If we perceive Hollywood magic as reality we’re in for some real problems.” WRITTEN BY TAYLOR SMITH

ROM A N T IC COM ED I ES ,

Porn, And Reality

22 HEALTHY IDAHO FEBRUARY 2014

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THE POWER OF IMAGE

I know what you’re thinking, “Rom-Coms and Porn? Where’s he going with this?” On the surface they seem to be nothing alike, and the comparison is perhaps offensive. And, before we get into a moral argument about whether pornography is an innocuous or destructive influence in people’s lives, let’s just compare the two as forms of entertainment with consequences. What we find might just change the way you think about entertainment and the way that you perceive the world around you.

Though romantic comedies are not the most popular genre of movies amongst men, they are, however, socially accepted, high budget, high profit blockbusters that star America’s sweethearts. Even though many of them are torn apart by film critics, audiences around the world still gather to watch two star-crossed lovers come together on screen. Every nation in the world is crazy about a good love story. No one is picketing in the streets to have romcoms removed from theatres. Pornography, on the other hand, is often seen as the dark, seedy underbelly of the cinema world by devout members of different faiths and irreligious people alike. Many argue that it’s simply entertainment of the same variety as rom-coms, yet there is a definite stigma attached to pornography consumption. No one’s ever been accused of being addicted to Meg Ryan movies, but millions of people struggle with a “pornography addiction.” So, on the surface they couldn’t be more different, could they? Well, yes and no. Both forms of media revolve around similar themes: intimacy, relationships, attraction, etc. Now, before you start writing me your letters, I’m not saying that porn equals love. It doesn’t. The acts depicted in pornography are about as far removed from love and reality as possible. But that’s the point: pornography is fantasy and undeniably unrealistic. And, similarly, so are romantic comedies.

CASE IN POINT: While few men could be accused of having ‘Photoshopped abs’ like Ryan Gosling was by Emma Stone in Crazy, Stupid Love, some might actually wonder why more husbands or boyfriends don’t bring women flowers in the pouring rain, using all manner of obscenely sentimental

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and beautifully phrased compliments before apologizing for being a fool and doing something wrong. But both Hollywood and pornography sell us on such scenes as tantalizing versions of real life, and we tend to embrace the fantasy. The problem is that enhanced versions of reality are not real life, yet too often couples struggle by holding their partner up to these unrealistic, overromanticized steroeotypes. Much has been written about the toxic effects of pornography and its consequences for relationships (particularly for men). Decidedly less attention, however, has been paid to the negative influence mass media (romantic comedies, books, TV, et al.) have had on our understanding of relationships (but particularly for women). If pornography is responsible for warping men’s perception of women, then it seems fair to say that romantic comedies are just as much to blame for some of the unrealistic expectations women harbor when it comes to relationships. There are numerous studies—all done within the last 5 years—that say teens, ages 13-18, who view pornography are more likely to have an unhealthy attitude toward sex. One study published by the American Psychological Association found that the more often young people sought out online porn, the more likely they were to have a "recreational" attitude toward sex—specifically, to view sex as a purely physical function like eating or drinking. In teen boys, increased exposure to porn led to an increased likelihood to view women as sex objects and an inability to maintain healthy intimate relationships.

WHAT ABOUT ROMANTIC COMEDIES? Surely, a rom-com with no explicit material is pretty harmless, right? Well,

maybe not. TIME Magazine recently reported that researchers at Heriot Watt University's Family and Personal Relationships Laboratory in Edinburgh, Scotland found that problems typically reported by couples in relationship counseling at their counseling center reflect misconceptions about love and romance depicted in Hollywood films. "Relationship counselors often face common misconceptions in their clients—that if your partner truly loves you they'd know what you need without you communicating it, or that your soul mate is predestined. We did a rigorous content analysis of romantic comedies and found that the same issues were being portrayed in these films," the university's Dr. Bjarne Holmes says.

THIS ALL BEGS THE QUESTION: How do we distinguish between the expectations fostered in us by the pseudo reality of romantic comedies and porn, and healthy, well-adjusted expectations for real relationships? It’s not easy, especially considering how inundated we are with this false conception of romance, but the first step has to be realizing that Hollywood makes its money selling us enhanced, unrealistic versions of life. These fake, albeit fun to watch, versions of reality are very capable of making us think that real life should mirror scenes from the movies. The problem is that life rarely (if ever) feels that way. While we could all sprinkle a little more rom-com romance into our reallife relationships, if we perceive Hollywood magic as reality, we’re in for some real problems.

HEALTHY IDAHO FEBRUARY 2014

CHARMED

LOVE

LANGUAGES OF A FEW KEYS TO A BEAUTIFUL MARRIAGE

Positive Communication IF WE DON’T TAKE THE TIME TO LEARN TO COMMUNICATE WITH OUR SPOUSE, THEN THE ROAD IS GOING TO BE LONG AND HARD. THERE ARE MANY TINY KEYS THAT MAKE UP POSITIVE COMMUNICATION.

1 LISTEN: Truly focus and give your full attention. Don’t let your mind wander by thinking of things you need to do for work or the game that is on in ten minutes. Don’t let the blah blah blah syndrome take over in your mind, leaving you stuck in a glossy stare. Pay attention, listen and focus on what the other is truly saying.

2 LITTLE THINGS MEAN

THE MOST. “Thanks for being my best friend,” “I love you,” “Thank you.”

24 HEALTHY IDAHO FEBRUARY 2014

3 DAILY DIALOGUE: Make

7 ANGER: Learn to resolve con-

sure you take the time to sit down and talk. Always compliment or say at least one nice thing to one another— everyday.

flicts together. NEVER go to bed mad. (Stay up and fight, goes the old joke). Actually, work together to find a solution that benefits both of you.

4 DON’T INTERRUPT. When

8 YOU DON’T HAVE TO BE RIGHT. Admit when you are

you interrupt someone, you are giving them a signal that what they are saying is not important because you are not listening to what they have to say.

5 BODY LANGUAGE: Watch your body language and make eye contact.

6 PRAISE & APPRECIATE: ALWAYS be grateful for one another & the sacrifices you make. ALWAYS praise each other in public. And, in private, which is generally perceived as being more genuine.

wrong & be willing to ask for help when you don’t know the answers. DON’T lecture or argue to have the last word.

9 KEEP YOUR WORD. When you say you are going to do something — do it!

10 DON’T BE LOUD OR

OBNOXIOUS. You may feel it’s funny or part of who you are, but if others are embarrassed at your expense then it is not worth it.

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11 BE CAREFUL

WITH SARCASM & TEASING. My father

always says… “There is always truth in jest.” If you hurt someone’s feelings by putting them down or making fun. Stop! It is unkind & unnecessary, especially to those we love.

12 SUPPORT

ONE ANOTHER.

“The perfect marriage begins when each partner believes they got better than they deserve.” –unknown

13 BUILD. BUILD.

BUILD. Constantly help to instill the beautiful things you see in each other. Many times we need each other to lift us up when the world brings us down.

Ideas to help ensure positive communication: 1.Sit down together and write ten things that you like about each other and then go out to dinner and share what you like about one another. 2.Go to a wishing well with some extra change. Take turns making wishes for your future together. 3.Leave love notes everywhere… Lunch sacks, car mirror, fridge, pillow, anywhere & all the time to make someone feel special. 4.Take the time to learn about a specific topic you know your spouse would be interested in & strike up a conversation. Step out of your comfort zone & learn something new to talk about. 5.Schedule an overnighter where the two of you can talk, plan goals for the upcoming months, go to dinner, etc.

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14 CHALLENGE ONE ANOTHER. Continually set goals together to have something to work towards. Have personal bets & competitions that will help push each other to try new things. Expect more from one another, to ensure that we strive to become the individuals we are meant to be.

15 JUST BE THERE. We all have different struggles & just need someone to lean on. Be their rock! Be their friend.

16 TRUST. Create a foundation of trust in your relationship that will stand as a support that is unbreakable in your marriage. Trust is a factor earned through time, commitment & love. Compromise. Always put each other first & things will work out. To give & take is the key.

17 LOVE. Is work; a gift of oneself, that in the end becomes a beautiful sentiment of time, tests and two people who build a bond that strives to be unbroken.

“To fall in love is easy, even to remain in it is not difficult; our human loneliness is cause enough. But it is a hard quest worth making to find a comrade through whose steady presence one becomes steadily the person one desires to be.” -Anna Louise Strong

18 ROMANCE

AND AFFECTION. “Love is everything it’s cracked up to be…It really is worth fighting for, being brave for, risking everything for.” –Erica Jong

Romance and dating is a very special part of a good relationship—it is a necessity. Make time to be together and make one another feel important. Schedule time each week to go on at least one date. Even when your world gets busy, you must make time together a priority.

Dating & Romance Ideas: 1. Romantic movie night filled with favorite romance movies and goodies.

2. Dance together. Find a special place to turn up the music and dance. Whether it is in your living room or outside your car, find some special place to make a moment together.

3. Have a fun sports night. Watch a basketball or football game, or play board games together.

4. Have a homemade pizza party. Go shopping together and buy all your favorite ingredients. 5. Take an evening class together. Whether it is a class for a couple hours or a class that lasts a few weeks—do something fun where you will both learn something you are interested in.

6. Go to a flea market and give each other $5 to buy one another a present.

7. Rent a small boat for a lake picnic.

8. Spend an evening at a local campground — Maybe go on a hike or make a bonfire.

9. Plan to watch a sunset or sunrise. 10. Plan a dessert night and make all your favorites. Yummy!

11. Take a camera and go sightseeing in a nearby town you’ve never been to.

12. Do little things like opening the car door; warming their towel or blanket in the dryer; a phone call from work; love notes; flowers; draw a bath or give them a foot rub after a long day. Little things mean so much & show you care.

13. Go to the library and check out books or videos about topics you want to learn about.

14. Have an evening of milk and cookies by candlelight.

15. Go on a hike and take a packed lunch to enjoy by a lake or river. Above all, take the time to be together, snuggle, kiss, hold hands & show one another they are important & valued by giving them the attention they need. Everyone needs to feel appreciated & loved.

“

Feelings are like glass. They can be covered up, changed and even destroyed, but like glass feelings are better when they are made clear.

-Author unknown

”

HEALTHY IDAHO FEBRUARY 2014

CHARMED

When

“Like”-ing Strikes Does

SOCIAL MEDIA make your life worse?

WRITTEN BY C AITLIN SCHILLE

26 HEALTHY IDAHO FEBRUARY 2014

Healthy-Idaho.com

SOCIAL MEDIA CHANGES THE WAY PEOPLE CONNECT. IT ENABLES LONG-DISTANCE FRIENDSHIPS, AND FACILITATES CONNECTIONS BETWEEN FAR-AWAY FAMILY MEMBERS. HOWEVER, SOCIAL MEDIA HAS A DARK SIDE. FOR MANY, SOCIAL MEDIA IS A VORTEX OF JEALOUSY AND SELF-HATE. Through applications such as Facebook and Instagram, viewers see others’ highlight reels and compare it to their low-points. These sites allow easy access to successes in friends’ lives: a status update about a job promotion, a picture of a large new home, or an album of vacation photos. These comparisons, in turn, often cause feelings of diminished self-esteem. A study from the University of Salford in the United Kingdom found that “social media may do more harm than good.” The study surveyed 298 participants who identified themselves as social media users, and about half of respondents said that the use of social media makes their lives worse. The study found that “in particular, participants noted that their self-esteem suffers when they compare their own accomplishments to those of their online friends.” Dr. Keely Kolmes, a San Francisco-based psychologist, stated that “If women are reading this content for entertainment, it’s one thing, but it may be good to notice any negative self-talk that follows or that you generally engage in. Listen to the voice in your head when you complete a piece of work or look in the mirror. Think about what your own goals or dreams are and whose script you’re listening to.” In an interview with Forbes she asserts that many people prone to low self-esteem have a propensity to internalize personal negative messages that result from social media comparison. To combat this, she offers some suggestions: “…engage in self-loving activities such as finding things you appreciate about your life, your accomplishments, or your body as it is. Maybe you feel strong or experience sensual pleasure when moving your body. Maybe you’ve achieved things and have forgotten to recognize and celebrate these things.” If you find yourself struggling with self-esteem as a result of social media comparison, focus on the positive things in your life. Keep in mind your own possible tendency to post a picture of your smiling children, but not a picture of your children engaged in contention. In addition to just affecting self-esteem, research suggests that social media use can be an indicator of self-esteem. Research from the University of Buffalo proposes that

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women who largely base their self-worth on physical appearance are likely to post more pictures of themselves online. Those who base self-worth on appearance crave validation, and routinely posting pictures to social media sites is an easy avenue to receiving validation. Truly, social media has impacted human interaction in fascinating ways. It enables people to maintain relationships that are not feasible to maintain based on personal contact. However, a staggering number of people have their self-esteem affected by social media, and may even unwittingly display their feelings of low self-esteem based on their social media use. Those who allow their selfesteem to be negatively affected by social media would benefit from the advice of popular blogger Natalie Hill. In a post on her website concerning self-worth and jealousy surrounding Instagram, she states

“We all are blessed in different areas. See that. Don’t focus on the areas you lack…no one has the perfect life/love/career/ apartment/financial situation.”

30%

30% of SNS (social networking sites) users with recent dating experience have used a social networking site to get more information about someone they were interested in dating. 15% of SNS users with recent dating experience have asked someone out on a date using a social networking site.

WHILE IT MAY BE EASY TO LET SOCIAL MEDIA LEAD TO COMPARISON, DO NOT ALLOW IT TO BECOME DESTRUCTIVE TO SELF-ESTEEM AND SELF-WORTH.

HALF OF RESPONDENTS SAID THAT THE USE OF SOCIAL MEDIA MAKES THEIR LIVES WORSE.

Sources: Buffalo.edu, Forbes.com, Mashable. com, Mormoninmanhattan.blogspot.com

25% SOCIAL NETWORKS & BLOGS NOW ACCOUNT FOR NEARLY A QUARTER OF THE TOTAL TIME AMERICANS SPEND ONLINE HEALTHY IDAHO FEBRUARY 2014

Whatâ&#x20AC;&#x2122;s

BEAUTIFUL? To know the answer to this question, we just have to take a gander at a few movie stars, right? Turns out itâ&#x20AC;&#x2122;s not quite that simple.

A Matter of Symmetry The Greeks were pretty obsessed with symmetry as a primary characteristic of beauty, and that obsession is alive today in American culture. A large body of research suggests that symmetry on the body, especially facial symmetry, is a key component of beauty. Some researchers suggest that subtle departures from symmetry suggest poor development or exposure to genetic stress, therefore it is natural for humans to avoid asymmetrical humans when it comes to pairing off. Additional research indicates a connection between health and body symmetry. Anthony Little of the University of Stirling in Scotland and Annika Paukner of the National Institutes of Health in America analyzed facial symmetry of almost 100 macaque monkeys, and measured health conditions over time, and found that symmetry was an indicator of health. Studies in humans show that men and women generally report symmetrical faces to be more attractive, even if the asymmetry is very subtle. One reason for this may be that men who have physical traits commonly associated with masculinity, like greater height and broader shoulders, are more likely to have symmetrical bodies. Women with traits commonly associated with femininity also are more symmetrical. Symmetry also seems to have a connection with personality. Research indicates that those with symmetric faces are generally more extroverted, more agreeable and conscientious. They are also more likely to have desirable social attributes.

28 HEALTHY IDAHO FEBRUARY 2014

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THE POWER OF IMAGE

A Leg Up Fahd Benslimane researched the characteristics of beautiful legs for years, and published his findings in a plastic surgery journal, Aesthetic Plastic Surgery. He studied the legs of models, Barbie dolls, athletes and even the legs of Greek sculptures and Da Vinci’s drawings. He found that the first aspect of beautiful legs is straightness. You can draw a straight line through a beautiful leg, from the top of the thigh to the middle of the ankle. "As soon as the column departs from the straight axis, it deviates from our perception of beauty,” he says. When it comes to calves, he says, there needs to be a well-defined convex curve on the inside of the leg, and a short concave curve as it descends to the ankle.

FACE WEIGHT Beautiful men and women have slim, straight faces, right? Researchers at the University of St. Andrews have flipped that idea on its head with their work on facial adiposity, which is the measure of weight in the face. They’ve found that facial adiposity is reliably associated with judgments of facial attractiveness, and also with health. So don’t worry too much about the lack of definition in your cheek bones.

Hairy Scary!

It isn’t just head hair that matters, recent research suggests. A survey from Remington Products found PERCENT that 57 percent of women consider poor grooming to be a major turn off. Most of the women surveyed said that they would prefer if men were better groomed below the neck. The majority of men surveyed reported that they don’t groom nearly as much as women prefer.

Group Beauty Researchers from the University of California, San Diego, had subjects rate the attractiveness of faces presented either alone or in a group with the same gender. They found that people seem more attractive in a group than in isolation. They suggest the reason for this is that our visual system automatically finds the average appearance of the group, and that average is more attractive than individual faces. Source: Psychological Science

There is some disagreement when it comes to the chest hair for men, however. About 40 percent of women say men should trim their chest hair. But 43 percent prefer their guy au naturel. On the other hand, 17 percent said men should bare it all. (Clearly, those women who don’t want a hug 3 days later). More than 80 percent of men simply don’t touch their chest hair, for a variety of reasons.

80 PERCENT

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HEALTHY IDAHO FEBRUARY 2014

THE POWER OF IMAGE

96%

of women believed what they wear influences how confident they feel.

WRITTEN BY MICHAEL RICHARDSON

30 HEALTHY IDAHO FEBRUARY 2014

Healthy-Idaho.com

While society debates modesty, with schools dishing out uniforms and dress codes, moms bemoaning their kids’ apparel and the style-conscious demanding liberation, an important question may be forgotten: how does your clothing make you feel? This question differs from the more common debate firecracker: how does his/her clothing make me feel? Short skirts and tight shirts surely influence those around us, but the influence on self might be more profound. Northwestern University researchers made this idea real with some fascinating research. Study participants wore a lab coat to perform tasks of attentiveness. Some were told that the lab coat was a doctor’s lab coat, while others were told it was a painter’s coat. Still other participants simply saw the lab coats which were described as either a doctor’s or a painter’s. Researchers found that those who wore what was described as a doctor’s lab coat performed better on their tasks, compared to those who wore what was described as a painter’s coat. Furthermore, the simple act of wearing the “doctor’s” lab coat increased the participant’s attention performance, versus just seeing it. The study shows that something about clothing, its symbolic meaning and the physical experience of wearing it, changes how we think and act. Director of Research at the NeuroLeadership Institute Josh Davis, Ph.D., says that the number of ways physical experiences influence how we think is staggering. “I suspect we're just at the start of figuring out how this should affect how we live,” he says. “Food, sleep, biochemistry, posture, gesture, exercise, hormone fluctuation, touch, texture, visual, auditory, and gustatory inputs all have consequences.” When it comes to the physical experience of wearing clothing, he says, the effects aren’t fully understood.

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“My guess is that it probably depends on various factors, such as the movements it enables or restricts, the metaphors it primes in our minds, living up (or down) to the perception we imagine others have of us as a result of the clothes, the way those factors combine to lead to our own self-efficacy, as well as the ways the clothing may activate personalized memories and schemas for thought and action,” he says.

51 percent of women would wear jeans when they felt sad or depressed, only 33 percent would wear them when they felt happy or positive.

With so many factors determining the effects of an outfit, Davis says, it would be hard to determine the effects across the board. But, he says, people should pay attention to how clothing influences them. “One day research may provide evidence that one or another attitude, belief, emotion, etc. is vastly more likely than another for the bulk of people in a particular outfit,” he says. “There would probably still be some individual difference, but that would be compelling evidence to me to recommend one vs. another outfit.” Karen Pine of the School of Psychology at University of Hertfordshire led research examining this topic for women. She surveyed a group of women, and found that 96 percent believed what they wear influences how confident they feel. Pine even offered some specifics as to what types of clothing do what. She said that jeans are more associated with a depressed mood state, and that abandoning jeans for different clothing might help a woman feel better. “Jeans can signal that the wearer hasn’t bothered with their appearance,” she wrote in a press release. “People who are depressed often lose interest in how they look and don’t wish to stand out, so the correlation between depression and wearing jeans is understandable.”

Pine’s research found that while 51 percent of women would wear jeans when they felt sad or depressed, only 33 percent would wear them when they felt happy or positive.Results were more drastic for baggy tops, with hardly any women reporting they wore baggy tops when happy. And when we don’t like what we wear, we often focus on it throughout the day, which doesn’t do our attitude any favors. Researchers suggest that people should wear happier clothing even when they are feeling low, as this may serve to alter mood. “Happy” clothing is characterized by wellcut, figure-enhancing items made from bright and beautiful fabrics, her research shows. While all this research provides only shallow insight into how important clothing is for mood, one thing is nearly certain: the influence of our wardrobes extends farther than what current social dialogue suggests.

HEALTHY IDAHO FEBRUARY 2014

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HEALTHY MAGAZINE

-------------------------------ADVISOR CLIENT CONTENT

Depression and Your Hormones

WHY IS DEPRESSION MORE COMMON IN WOMEN THAN MEN ? The peaks of depression occur at times of hormonal fluctuation in 1) the premenstrual phase, 2) the postpartum phase and 3) the perimenopausal phase, particularly in the one or two years before the periods cease. Low levels of thyroid, estrogen or progesterone can be major contributors to depression. For example, immediately after a woman gives birth to a baby, her progesterone levels begin to drop naturally. The problem comes when the levels keep dropping too far. This is the main reason women get the “baby blues” (the medical term is “post-partum depression”). During the pregnancy the progesterone levels skyrocket. This is why many women say that they feel the best mentally when they are pregnant (excluding the morning sickness of course!). Other women report that their lupus or rheumatoid arthritis goes away temporarily while they are pregnant. This is the miracle of having high progesterone levels.

32 HEALTHY IDAHO FEBRUARY 2014

Let’s look at thyroid. If your thyroid is low, one of your main complaints will be chronic fatigue. If you are tired all the time, despite getting 10 hours of sleep the night before, can that be depressing? Of course it can be. Constant fatigue can cause a depressed state of mind, which then leads to further fatigue. This is the downward spiral so many women complain about when they come to our clinic. Several years ago, we kept track of the number of women that came to the Utah Wellness Institute who were taking antidepressants. 71% of them were taking either Prozac, Wellbutrin, Lexapro or Celexa. When we ask them, “Do you think you are depressed?” most of them said, “No, I’m just tired all the time, and that’s depressing. I’m not a depressed sort of person. I just have no energy to do anything but try and keep up—and I’m not doing very well at it anymore.” We would estimate that of that 71% of those patients on antidepressants, maybe 20% of them needed to be on them. In most cases, they felt that their personal physician put them on the medication because they couldn’t find anything else wrong with them.

If this sounds familiar, don’t be surprised, and don’t be upset with your doctor. Most general practitioners are not trained to spot hormonal imbalances masquerading as depression. It is also much easier for them to write a prescription for an antidepressant drug than it is to look much deeper in to the cause of the problems you are having. We suggest you get all your hormone levels checked by people who specialize in doing Bio Identical hormone therapy. Call us at (801) 576 1155 or go to www. utahwellnessinstitute.com an take our online hormone tests. ABOUT THE AUTHOR

Robert Jones, D.C.

The Wellness Institute Hormone Therapy utahwellnessinstitute.com Having a healthy balance of hormones is critical to a fulfilling life—and this is our specialty. Our wellness program also includes nutritional analysis and modifications, wholefood dietary supplementation, personalized exercise programs, a blockbuster medical weight loss program if needed, and education regarding your pH balance.

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-------------------------------ADVISOR CLIENT CONTENT

How Clothing Affects Your Emotions & Attitude When You Exercise H

ave you ever given any thought to what you wear when you workout? Think about it: You roll out of bed, pull on a pair of baggy sweats with elastic bottoms, an old wrinkled t-shirt and head outside, to the gym, or down to the basement. Now, this awesome choice of clothing is great for one thing: Covering up all the ‘stuff’ you don’t want to be reminded of, and all the extra baggage you don’t want anyone else to see. So, you’re basically in the “safe zone”. That being said, how motivated are you really going to be to do those last few sets of weights, or run that extra ½ mile or so? Isn’t it easier to just say “ah that’s good enough” when you aren’t exposing those areas that got you out of bed to work on in the first place? We all know how it feels to put on a new shirt, pair of jeans, or shoes. It gives us a boost, makes us stand a little taller, heck, even have a better day. Well, think about it in terms of working out. When we put a little thought and effort into our workout wear, chances are we are going to perform better, exercise harder, and feel better doing it. It is a fact, exercise is not a luxury in life. It is a necessity. We all have a “career wardrobe”, “casual wardrobe”, etc. Go ahead and add “exercise wardrobe” to that list. There are obvious reasons like dressing properly for the elements if you exercise outside, or the type of sport or activity you do (like cycling or running). If you dress the right way for more specialized activities, chances are you will perform better because A) you will be comfortable B) you’ll “look the part” and let’s face it, that makes us feel better about ourselves. Here are some tips when choosing exercise wear:

WEAR CLOTHING THAT “FITS” First, it shows us the ‘reality’ of what our bodies look like which motivates us to work harder to see changes. Second, when those changes start to happen, we see it right away which further motivates us to keep up the good work!

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DON’T BE AFRAID TO SPEND SOME MONEY Quality clothing lasts longer, holds their shape, and doesn’t start to smell after it is worn a few times. Also, spend money that will keep you comfortable in the cold, the heat, and other elements. And ladies let’s not forget to invest in a good sports bra!

ABOUT THE AUTHOR

MAKE IT FUN! Workout clothing these days is anything but boring. Just take a walk through a sporting good’s store or the mall. Shoes are brighter than ever and they have the technology behind them as well. The retail industry has also tapped into the fact that exercise is a necessary part of life. There are more brands, styles, and colors than ever before. This goes back to how your clothes make you feel. If your workout wear fits properly, has color, and quality, there’s a good chance your energy will be higher, you’ll sweat more, burn more calories, get stronger, healthier, and more fit! Enough said!

Laura Collier, RN, PT Fitness Director Treehouse Athletic Club TacFitness.com

Laura has been in the fitness industry for over 25 years. Beginning her career as an RN, she quickly realized how important preventative health was. So she began teaching fitness classes and personal training to teach others about healthy lifestyles. She has been at the Treehouse Athletic Club for the past 15 years teaching, training and managing.

HEALTHY IDAHO FEBRUARY 2014

beauty

Lovely Locks in Midwinter Five Tricks

for Healthy Hair During the Cold Season WRITTEN BY AUBRY LYBBERT

WEAR A HAT

Don’t forget your hat if you’re headed out in the snow. With whipping wind and freezing temps, your best bet is to keep your hair safely tucked away. These conditions can wreak havoc and leave you with a head full of tangled, damaged ends. The less exposure, the better. Fedoras, felt hats, beanies and ball caps are very trendy this season. It’s the ideal blend of function and fashion.

DITCH THE HEAT

DEEP CONDITION

Winter is the perfect time to ditch your blow dryer, straightener or curling iron. Trade your hot tools for an air-dried do— your hair will thank you. Natural waves are in, and the right products make styling a cinch. Bumble and Bumble Surf Spray gives your hair texture and volume without the harm of heat.

The cooler weather can leave your locks feeling dry and brittle. Let’s be honest, split ends aren’t a girl’s best friend. The best way to combat winter damage is to treat your hair once a week with a deep conditioner. You can make an appointment for a treatment at your salon or DIY at home. Bamboo’s Hydration Masque is easy to use and will leave your hair feeling moisturized and silky smooth.

ABOUT THE AUTHOR

REACH FOR OIL

On days when you do decide to go the styling route, make sure to use 100% Pure Agran Oil. You can find this type of product at beauty stores, like Sephora or Ulta. To use, simply apply a dime sized amount to wet hair, and style as planned. Combined with the heat of your tools, the oil will hydrate, deeply moisturize and add extra shine. The oil is also known to help make coarse, damaged hair feel soft and smooth again.

34 HEALTHY IDAHO FEBRUARY 2014

Aubry Lybbert

Creator / Beauty & Truth findingbeautifultruth.com

DRINK WATER & EAT WELL

Aubry studied communications in college and has since made a career of it. By trade, she is a social media and digital marketing specialist. In her time off, she enjoys a good DIY and dreams to perfect the art of baking. Aubry is also the creator of Beauty & Truth, a lifestyle blog that features bits of travel, style and all things delicious.

You’ve heard it all before. A well balanced diet is key to being and looking your best. Things like fruits, vegetables and water help to keep your cells hydrated. This leads to a healthy head of hair. Experts recommend consuming 6-8 glasses of water a day, but it is important to remember that each body has different dietary needs.

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reviews

Worth a Try We snooped around to find some things you might not know about, that might be worth a try.

EATSMART PRECISION GETFIT BATHROOM SCALE This scale is futuristic in both appearance and function, as telling your weight is the least it can do as you step on its Tron-like surface. It can tell your body fat, body water, body muscle and bone mass, EatSmart claims. You input your gender, height, age and activity level, and then the scale uses a low level electrical signal that moves through your bare feet into your body to give you a bevy of measurements. The signal measures the resistance it encounters, the makers of the scale claim. But the high-tech doesn’t stop there. The scale stores up to 8 user profiles.

ELIZABETH ARDEN UNTOLD The newest fragrance from Elzabeth Arden is a dandy. Luxurious and modern, the perfume includes pink pepper, blackcurrant bud, gardenia, sandalwood and ambers. If you’re more traditional, try Elizabeth Arden’s signature fragrance: Red Door.

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TATA HARPER BE ADORED LIP TREATMENT This is a three piece set of lip nourishment and protection that uses natural powers. Each of the three parts does its own work, whether it’s to reduce lines, give volume, condition, or hydrate.

HEALTHY IDAHO FEBRUARY 2014

chai it with vanilla.

food

cut back GRADUALLY:

If going cold turkey on sweets only makes you want them more, try cutting out one or two each day over time.

stay ACTIVE:

Take a walk, put on an exercise video, or take a spin on the bike when your sweet tooth strikes. By the time you finish, the craving is usually gone and you’ve burned calories instead of eating them.

Sugar is everywhere. It doesn’t need a holiday to make a special appearance at every meal, in between meals or stocked in every cupboard.

load up ON AGUA:

Drink a big glass of water when a craving hits, or have a cup of fruitflavored herbal tea. That’s usually all it takes to make it pass.

Sugar contains no nutrients other than the sugar itself.

Thwart

A SWEET TOOTH

Sugar has ventured outside of merely riding high in candy and desserts and is now living large in our breakfast cereals, high-protein snacks, fruit snacks and most beverages. It stalks us at work, feeds us at school, greets us at church and glad-hands us at every 36 HEALTHY IDAHO FEBRUARY 2014

Of course the foods that make you feel the hungriest are the ones that we crave the most – including ice cream, candies, cakes and sweets. These contain too many calories and usually only provide a temporary fix when it comes to staving off hunger. Are you a softie for sweets? The empty calories from sugary treats are a big reason for many people’s battle with the bulge. Find out what tricks nutritionists use to temper a sweet tooth:

get rid of TEMPTATION:

If you can’t resist temptation, don’t keep sweets in your cupboard at home or in your desk at work.

substitute SWEETS:

If you must have a sweet, pick a small one. Have a Tootsie Pop instead of a candy bar, for example.

keep a JOURNAL:

You’ll be less likely to reach for those empty calories when you see in writing how fast they add up. Healthy-Idaho.com

It’s a Fact

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