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Terry Ring Silver Creek Outfitters
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“SelectHealth did what our previous insurance company couldn’t, or wouldn’t do. They actually brought our costs down and have a plan to keep them stabilized. This helps a small business like ours keep good people.” The alliance between St. Luke’s and SelectHealth is raising the bar for healthcare in Idaho. Our simple mission—to provide better care and coverage at a lower cost—is being fulfilled every day for small businesses like Silver Creek Outfitters. To find out how we can improve the health of your business, click or call today. Visit our site:
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© 2013 SelectHealth and St. Luke’s. All rights reserved. 2623 11/13
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20
Protein 101
Protein supplements are definitely in vogue these days. There’s whey, casein, soy and a number of others. For each kind of protein there are hundreds of brands that all claim to be the best. So which do you choose? In an effort to aid you in answering that question, we’ve compiled the facts and a few of the best brands.
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The Sleep Debt Epidemic
What comes to mind when you think of the word ‘epidemic’? You probably think about the flu or some other infectious disease, right? But sleep deprivation—an epidemic? Yeah, it’s serious. Seventy million Americans suffer from some kind of sleep disorder and millions more are putting their health on the line by missing out on their eight hours a night.
28
The Cardiovascular Decline of Our Kids
Video games, TV, iPads, smartphones and the list of distractions goes on and on. Much has been written and said about the behavioral effects of technology on our kids—but what about the physical effects? Our kids are now running a slower mile and showing worsening cardiovascular health than their peers from a few decades ago.
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March 2014 VOL. VI № 3
C O N T E N T S
30
Boooooring
“What’s boredom got to do with vigor,” you ask? Well, more than you might think. Understanding what boredom is and why it happens might be the answer to finding more vigor and energy from day to day.
34
Over Diagnosed?
Attention Deficit Hyperactivity Disorder is garnering more and more of the media spotlight these days. With new wonder drugs that claim to treat ADHD and help kids reach their full potential, it’s no wonder that ADHD prescriptions have risen drastically in the last 20 years—from 600,000 in 1990 to 3.5 million by 2010. Why? Is it something we should be worried about?
36
The Daily Multivitamin Debate Chances are you take a multivitamin of some sort. Multivitamins are claiming to do a lot of wonderful things these days—improve brain function, support joint health, increase energy, etc. But new studies say that they might not be all they’re cracked up to be.
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Sideline Superheroes
We’ve all probably experienced “the sports parent.” Odds are we may have been one at some point—it’s a pretty common phenomenon. We get upset when another kid fouls our child. We scream and we yell and we coach (even if we’re not asked to do so). What we might not realize is that we could be ruining a good thing for our kids.
B and weasure tch our
Healthy se
IDAH
KT VB Ngments on O every WOON NEW edne S sday
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HEALTHSMART
Downwinder DOCUMENTARY
WRITTEN BY KAREN ZATKULAK
EMMETT -- The town of Emmett will soon be featured in an international documentary investigating the health effects of radiation from nuclear testing. For years, some in Gem County have been pushing for compensation for illnesses they say were caused by radiation from nuclear testing in Nevada. They hope the documentary brings the change they’ve wanted. In January, the Japanese documentary crew met with Emmett residents in a local café. They reviewed maps of hot spots, or places where radiation from nuclear testing is said to have traveled, back in the 50s and 60s. "It doesn't matter where you are in the world," said Hideki Sasaki, the documentary’s director. "There are nuclear effects happening to people everywhere in the world." As a result of the nuclear disaster in Fukushima, he's now researching radiation's far reaching effects. He was shocked to learn Idahoans have never been compensated for the illnesses some say were caused by Nevada's testing. "He feels angry that people here are being excluded just because someone drew a line," said a translator for Sasaki. While doing research, the director found a story about Emmett native Bill Reynolds on KTVB.COM. "I'm thinking, gee, Japan coming over here, kind of unbelievable at first," said Reynolds. The documentary crew decided to focus part of their story on Reynolds and his diagnosis of MDS, which
10 HEALTHY IDAHO MARCH 2014
doctors say was caused by radiation. "The first thing I read was MDS has no cure," said Reynolds. "It just kind of broke my heart." The diagnosis was three years ago, and after expensive medical bills, Reynolds, along with hundreds of other “downwinders” in Idaho, has never seen any compensation. He’s glad the documentary crew came to Emmett. He’s hoping it will shed light on an international issue and is hoping it brings change. The documentary will also include fall-out areas in Washington state and Utah. The documentary is scheduled to air in Japan in March, near the three year anniversary of the tsunami that damaged Fukushima's nuclear power plant.
The documentary crew says that due to Japanese law they will not be able to post the documentary online, so Idahoans will not be able to view it. The director does plan to send a copy to Reynolds.
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Register before March 31 and save $5
Go to KTVB.COM/community and register today!
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HEALTHY IDAHO MARCH 2014
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Forever Burning, Random Ways You Burn Calories All Day
fit-facts There are two ways to look at the
Standing in line:
following facts. Some will pat themselves on the back for burning calories ignorantly. Maybe they’ll even excuse themselves for not going to the gym, thinking only of those charred calories from grocery shopping.
80-110
calories per hour
The RIGHT way to look at this is to see how important an active lifestyle is. Also, if your workout is burning as many calories as a trip to the grocery store, it’s time to step up the gym game.
Texting:
30-40 calories per hour
Sitting in front of a TV:
50-65
calories per hour
(Don’t forget, your body is still working even when you do nothing.)
Shoveling snow by hand:
For Comparison:
360-500 calories per hour
By Healthy Magazine
Running (10min/mile)
600-900
Computer work:
80-120
calories per hour
calories per hour
Source: realbeauty.com, health.harvard.edu
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Healthy-Idaho.com
You burn more calories sitting in the COLD than in the HEAT. Likewise, taking a cold shower causes your body to work harder to maintain its temperature, burning more calories.
A trip to the grocery store, pushing cart:
200-300 calories per hour
Laughing for 10 minutes:
20-40
calories per hour
Reading, sitting:
60-100 calories per hour
Sleeping:
40-60
calories per hour
Chewing gum:
10
DRAINING THE CALORIE POOL A group of large food companies, including Kellogg's, Unilever and Coca-Cola, reported that they sold 6.4 trillion fewer calories in the United States in 2012 than in 2007. This decline results in a reduction of 78 calories per person per day in the U.S. This represents a step in the right direction, towards stopping childhood obesity. Source: L.A. Times
calories per hour
chai it with vanilla.
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The heavier you are, the more calories you’ll burn when doing most any activity.
The Burning Brain If we were to have an entire day of no activity, we’d still use about 1,300 calories. The brain would need 260 of those calories to function properly, even though it makes up only two percent of our body weight. An average person will burn 300-400 calories with his brain every day. Source: Scientific American
HEALTHY IDAHO MARCH 2014
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5
>
Five Keys to Beginning Marathon/ Half-Marathon Training WRITTEN BY ELISE FRANKS,
BRIGHAM YOUNG UNIVERSITY MS, EXERCISE AND WELLNESS
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Healthy-Idaho.com
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>
RUNNING A MARATHON OR HALFMARATHON FOR THE FIRST TIME CAN BE A DAUNTING TASK—ESPECIALLY WHEN YOU
START RESEARCHING THE PLETHORA OF TRAINING TECHNIQUES THAT ARE OUT THERE. BUT IF YOU JUST KEEP THESE 5 EASY KEYS IN MIND, YOU WILL BE ON YOUR WAY TO SUCCESS!
1
2 GEAR
What you’re wearing really can affect how you perform. Wear shoes that you are comfortable in and that you have experience running in. Make sure you’re not just throwing on any old t-shirt and shorts—you need breathable fabric and clothes that won’t irritate your skin when you start sweating and moving.
SCHEDULE The most important thing is to set a schedule and stick to it. A typical training schedule requires about 16 weeks. Start training early so that you will have the appropriate time to accomplish everything you want to. Half-marathons and marathons alike require months of training if they are to be approached in a safe manner. You won’t produce any results without putting in the appropriate effort, and you need a plan for how you will put that effort in. It may even help to get a friend or relative on board who will help you succeed with that schedule!
3 ATTITUDE
4 TRAINING
Don’t push yourself harder or farther than you are able. There are plenty of training schedules available and it is important to find one, or create your own, that starts at a point that you are able to handle without injury. It is also important to remember that running is not the only form of exercise you should be doing to prepare for your race. Marathon Training Academy emphasizes, “Even elite runners take the time to incorporate cross training into their schedules.”
5 DIET
Marathonguide.com emphasizes that “marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein and low in fat.” Whole grains are the best source for carbohydrates, while vegetables and fruits are also a healthy, easy option to attain the level of carbs needed. Nuts, beans, fish and lean meat are the healthiest option when it comes to foods high in protein. Last but not least, water is crucial!
According to Active.com, gratitude, humility, faith and patience are just a few traits that will help keep you on the path to a successful marathon/ half-marathon. A positive attitude is key. View trials that may arise as moments of growth instead of moments of hardship. View training as time for self-improvement instead of moments of exhaustion. If you keep a positive attitude, the whole marathon/half-marathon experience will be so much more enjoyable.
IF THIS IS YOUR FIRST MARATHON/HALF-MARATHON, IT’S IMPORTANT TO REMEMBER THAT THE REAL SUCCESS IS IN THE COMPLETION OF THE RACE! THAT IS WHERE THE TRIUMPH IS FOUND—BEING ACTIVE, IN-SHAPE AND KEEPING YOUR BODY MOVING. Sources: marathonguide.com, active.com, marathontrainingacademy.com
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WHY DEHYDRATION IS SAPPING YOUR ENERGY. WRITTEN BY HEALTHY MAGAZINE
“I ALWAYS HAVE MORE THAN ENOUGH ENERGY. IN FACT, I WISH I HAD LESS ENERGY,” SAID NO ADULT EVER. We would all love to have more energy. If we had a little more energy we would be able to keep our homes and offices spotless, our kids would get all the attention they need, and we’d all look like super models because we could get to the gym six days a week. OK, maybe things wouldn’t be that perfect, but we could all still use a little extra energy from time to time.
"even mild dehydration can begin to immediately affect a person’s mood, energy levels and even their ability to think clearly"
So what is it that makes us feel like we’re always running on empty? If you asked a doctor, they would probably tell you that diet and exercise have the biggest impact on energy levels—and they’d be right. But what we often fail to think about, at least when it comes to a good diet, is the daily amount of water we drink. It’s hard to admit sometimes, but getting tired and having less energy is just one of the realities of getting older. With that said, staying active, staying hydrated, eating right and getting enough sleep to keep us going strong well into our golden years. We all know that dehydration can have some serious consequences. Even still, the majority of us are not drinking enough water and it’s a large part of why we’re all so tired all the time. Water is the most vital source of energy for our bodies. When we don’t get enough of it, just about every organ system in our bodies begins to function below capacity. According to a recent study done by the University of Connecticut’s Human Performance Laboratory, even mild dehydration can begin to immediately affect a person’s mood, energy levels and even their ability to think clearly. Contrary to popular belief, dehydration doesn’t just occur when you’re exercising. If you’re stuck behind a desk for eight hours you still need about 2 liters of water per day to stay adequately hydrated. If you’re exercising vigorously, you’ll need even more water to make up for water lost due to sweating and increased metabolic demand. Our bodies are 75 percent water, when it comes down to it. We need it and we need it bad. So the next time you’re feeling tired or run down, odds are you need to drink more water.
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*
For more information or to see if you qualify, call ADVANCED CLINICAL RESEARCH at 866.704.5163 (toll free) or 208.377.8653, ext. 102,104 or visit us online at www.acr-research.com www.facebook.com/ACRIdaho
goodness grows here. Facebook.com/HealthyIdaho
odwalla.com HEALTHY IDAHO MARCH 2014
17
Canned
ENERGY
What’s the difference between “natural” and your standard energy drink? BY C AITLIN SCHILLE
E
nergy drinks are everywhere. There are entire sections of grocery stores and gas stations devoted to the brightly colored, attractively named pick-me-ups. Some are not much more than chemicals and artificial flavors while others claim to be “natural” alternatives. Which do you turn to for that quick shot in the arm when you have four hours left in the workday and you feel like you’re not going to make it? Better yet, should you resort to energy drinks, natural or otherwise, at all? Common energy drinks, despite their popularity, have received much negative press due to harmful ingredients and their link to serious health consequences. To make matters worse, your typical energy drink, which claims to treat the causes of low-energy, simply masks the problem and then exacerbates it. These health consequences are more serious than heightened nervousness or shakiness. According to livescience.com, health outcomes linked with energy drink consumption include heart problems, the risk or miscarriage in pregnant women, increased likelihood of alcohol dependency, increased likelihood of drug abuse and impaired cognitive function. Because common energy drinks such as Red Bull and Monster have been linked with negative health outcomes, many have turned to so-called “natural” energy drinks. So, how do “natural” energy drinks compare to standard energy drinks? Standard energy drinks contain of a host of ingredients capable of causing adverse consequences. First of all, they contain a halfcup of sugar, excessive amounts of caffeine, red food dye and taurine.
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NEED MORE
ENERGY?
Because of this, consumers have been driven to select energy drinks with a “natural” label. This has worked well for companies marketing these “natural” products, as products labeled as natural or organic grew 13 percent, while overall food sales grew only 3.4 percent. Unlike standard energy drinks, “natural” energy drinks rely heavily on the B vitamin complex, which plays a significant role in energy metabolism. While the addition of the B vitamin complex is a marked improvement to standard energy drinks, “natural” energy drinks still fall short of being an ideal healthy choice. Like standard energy drinks, “natural” energy drinks still contain very high levels of caffeine and taurine. Furthermore, some consumers are fooled by the label of “natural”, mistakenly believing that this label is indicative of a healthy choice. However, a product needs only needs to contain 5 percent of a natural ingredient to achieve such a label. The bottom line is that “natural” energy drinks are an improvement upon the common, standard energy drinks. Unfortunately, they still fall woefully short of what constitutes a healthy method of increasing energy levels.
As both average energy drinks and “natural” energy drinks are not ideal choices to promote personal health, here are some suggestions for improving energy levels:
CONSUME ENOUGH PROTEIN On average, one should consume 1 gram of protein for every per pound of lean body mass.
GET SUFFICIENT SLEEP A typical night’s sleep should last 7-8 hours. To increase quality of sleep, create consistent patterns surrounding the night’s sleep.
DRINK MORE WATER The recommend amount is 8 8-ounce glasses per day. Even slight dehydration slows metabolism, so it is critical to energy, health and fitness to stay well hydrated.
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19
PROTEIN101 WRITTEN BY HEALTHY MAGA ZINE
A GUIDE TO NAVIGATING THE WORLD OF PROTEIN SUPPLEMENTS.
If you’ve been to the gym, you’ve probably heard a personal trainer or a friend say that you’ve got to drink a protein shake after your workout. Judging by the way many people talk about the importance of protein, it seems almost as essential as the weights themselves. That’s a little dramatic, of course, but a good supplement can go a long way toward helping you reach your fitness goals. Simply put, there’s some substance to all the hype surrounding protein supplements. It helps promote healthy weight gain (lean muscle) and helps muscles recover after a hard workout. Anyone who’s been to the gym or walked into a health and nutrition store knows that, when it comes to protein, there are an almost overwhelming number of options from which to choose. So, what kind do you choose? Whey, soy, casein, egg? They all have their pros and cons, so here are a few helpful tips to help you navigate the world of protein supplements.
WHEY
CASEIN
SOY
This is, by far, the most popular kind of protein supplement on the market today. Why? Because it is proven to promote lean muscle growth and fat loss, on top of supporting good cardiovascular health and strong metabolism. It absorbs quickly and it used rapidly by the body, so it’s the ideal postworkout supplement. After a hard workout, the body craves nutrients and fuel to recover, replenish and rebuild the muscles. The only real draw back to whey protein is it can be hard to digest for people who are lactose intolerant.
Casein, or sometimes just called milk protein, is derived from milk and has some qualities that differ from whey protein. Where whey is quickly absorbed by the body, casein is a slow-release protein. This means that casein breaks down slowly and provides a steady stream of muscle fuel. Whey protein is better at augmenting protein synthesis (the process by which your muscles make use of the protein) but its effects are short-lived. Casein, on the other hand keeps protein levels high for a longer period of time. Ideally they should be used together, but whey is cheaper and more abundant, so casein is often neglected.
Among the vegetable proteins, soy is the most popular. This kind of protein is similar in nature to whey protein, but also has its pros and cons. Soy offers some health benefits like isoflavones that act as antioxidants, heart benefits and soy has been used by women going through menopause because it naturally aides the body’s production of estrogen. It does have a strong taste, however, that some find unpleasant. It’s a great option for people who are sensitive to dairy products.
Ultimately, protein derived from whole food sources is preferred to any kind of supplement. However, used as an added source of additional protein, supplements can help you lose weight or gain lean muscle mass. The key is to use them wisely and pick the right kind to meet your needs.
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PICKING THE RIGHT PROTEIN is more than just figuring out what kind of protein you need. Once you know what kind you want, you’ve got to find one that you like and that tastes good. There are plenty of options, so don’t be afraid to try a few. Here are a few of our favorites. Optimum Nutrition (ON) Gold Standard Whey As far as whey goes, we think this one tastes the best, mixes the best and has a relatively low amount of artificial sweeteners. It comes in a variety of flavors, but the plain chocolate is hard to beat.
MusclePharm Combat Blend This whey-casein blend is great mixture of both worlds. Complete with benefits from fast-acting whey and slow release casein, this protein helps feed your muscles over the short and long term.
Optimum Nutrition (ON) Soy Protein ON has a wide range of soy protein flavors that mix well and provide you with a great non-dairy protein alternative. If you’re looking for some of the benefits of soy or looking to avoid complications with dairy, this is a great choice.
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Call: 208.936.4030 HEALTHY IDAHO MARCH 2014
21
A SIMPLE GUIDE WRITTEN BY GREG MARSHALL, THE GYM AT CITY CREEK, SALT LAKE CITY
EVERYONE WHO IS LOOKING TO GET INTO SHAPE WANTS TO KNOW WHETHER THEY ARE DOING THE RIGHT OR THE WRONG THING WHEN IT COMES TO THEIR WORKOUTS. WEIGHT TRAINING IS A KEY COMPONENT FOR GETTING THE RESULTS THAT YOU WANT, PARTICULARLY IF YOU ARE LOOKING TO TIGHTEN AND TONE UP, BUT MANY ARE SIMPLY UNSURE ABOUT WHAT TO DO WITH WEIGHTS IN THEIR HANDS.
1
TRACKING First, you must track the weights that you are doing on all of your lifts so you know how to gauge your progression. Tracking is critical if you want to build a successful fitness mindset because your body doesn’t change noticeably every day; therefore you need something to track to see if you are progressing or not. Not knowing your progress probably means you’re not progressing at all, or at least not as much as you could be.
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2
STARTING WEIGHT The rule of thumb on where to start in the amount of weight you should lift is pretty simple. If the weight seems easy to perform then gradually increase the weights until you reach a weight that is challenging when you do the 10-12 reps. That will be your starting weight for that particular lift. You do not want to make this process overly complicated by using some sophisticated formula, but you want to start off with lighter weights and do a set of 10-12 reps. Use your body as the gauge—see how it responds.
3
INCREASING WEIGHT After you assess the starting weight that you will be using for your lifts, a good rule of thumb is to try to increase your weights on your lifts by five pounds each week. Another sign that you should move up is when you can successfully complete 10-12 reps without it being a challenge. The purpose of this continual increase is to avoid hitting a plateau so your body continuously responds and gives you results. If you do the same weight all the time because it gave you initial results, you will not see any further progress.
Healthy-Idaho.com
TO PUMPING IRON
Look at lifting weights just like going to school. You need to progress, but at the right pace or you will either be too overwhelmed by the increased work or bored because the work is too easy—and then you will not graduate.
WHY LIFT? The benefits of increasing your strength through weight training are: you will notice a decrease in body fat, a loss of inches in the right places, your clothes will fit better, your energy will increase and your overall outlook on life will improve. Weight training is a critical component to fitness and without it you cannot maximize your results.
ACTION STEPS ›› To keep it simple you can start off with doing an upper body/lower body split. For example, Monday, do an upper body circuit and then Tuesday do a lower body circuit. ›› On the upper or lower body circuit choose three to four different exercises, preferably exercises that are compound, using more than one muscle group to complete. Good examples would be squats, lunges, chest presses, back rows, shoulder presses, etc. ›› Next, do two to three sets of 10-12 reps with moderate weight using the tips I gave you earlier. ›› Finally, if you are just starting out make sure you are not being too ambitious, trying to do too much at once. Think like you are going to school and think long term; you are progressing grade by grade until you graduate, so be patient with yourself.
BULKING AND CALORIES Just a reminder, lifting heavy weights does not automatically transfer into bulking up. Bulking up is all about nutrition and the amount of calories you are eating per day, therefore if you are bulking up you are eating too many calories. That is the easiest way to gauge your calorie intake based on your workouts.
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ABOUT THE AUTHOR
Greg Marshall
Greg Marshall is the personal training manager at The Gym at City Creek. 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
HEALTHY IDAHO MARCH 2014
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B
Beauty
The $20 Challenge DO YOU HAVE TO BREAK THE BANK FOR MAKEUP? WRITTEN BY MEGAN MOORE
I
FACE: Maybelline Instant Age Rewind Treatment Foundation
($8.49 Target) This lightweight liquid formula goes on so easily and blends with almost no effort. My favorite feature is the no-mess twist up applicator which allows you to apply the color without ever getting your hands dirty. The rounded sponge is perfect for getting under the eyes and around the nose and it removes easily for cleaning if needed. Apply an even coat over the hole face, then wait a minute or two for the product to soak in and turn to a powdery finish. Follow up with your favorite foundation brush and blend in small circular motions to an airbrush finish.
LIPS: Maybelline Baby Lips
($2.97 Walmart) To save money on lip care, I like to use a product that delivers both the moisture of a balm and the color of a lipstick in a single step. Baby Lips does just that— and I have to admit I have more than just a few colors in my collection. They apply so smoothly that you don't need a mirror to get the color on perfectly. You can find them in lots of fun shades and they've just introduced a medicated version that is especially great for dry chapped lips.
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MASCARA: E.L.F. 3-in-1 Mascara
($3.00 Target) This mascara has been one of my favorites for years—the low price tag is just an added bonus. The wand is a rubber bristle version with a unique rounded ball on the end. The ball shape allows you to get into the corners of your eyes so easily, without leaving raccoon-like smudges on your face. You'll discover extra lashes you never knew you had! Turn the wand vertically and sweep it side to side along the lower lashes to get amazing definition without a single clump.
EYES: NYC Shadow Trio
($2.44 Target) When you’re looking to save money on makeup, look for products that multitask. This NYC trio is great for everyday eye shadow and the dark brown color doubles as an amazing brow powder and eyeliner as well. It's really three products in one. Sweep the pink tone across the entire eyelid with a fluffy shadow brush to even out the pigment and add a little sparkle to your eye. Next use the light gold color under the brow bone to highlight and lift the area. Add the deep brown to the crease of the eyelid to add depth and a little drama. Switch to an angled liner brush and use the brown tone to fill in your brows using light hair-like strokes, working with the direction your brows naturally grow. Finally, run the angled brush under a trickle or water, then dip back into the deepest color. Press the brush into the lash line starting from the outer corner then lightly drag the brush across to the inside corner to create a soft smudged liner.
CHEEKS: E.L.F Blush/Bronze Duo
($3.00 Target) E.L.F. cosmetics are a hidden gem rapidly gaining acclaim for the low price point and high quality. You'll double take when you realize that nothing is priced over $5—and then you'll quickly stuff your shopping basket so that no one else can get in on the secret! This blush and bronzer duo adds a perfect pop of color to your face and has great staying power. First, use the bronzer to contour under your cheekbones, across the top of your forehead near the hairline and last, under the jawline down onto the neck for added definition and shadow. Next, add a subtle pop of the pink just on the apples of your cheeks to give yourself an instant natural flush. ABOUT THE AUTHOR
Megan Moore
Megan has been in the beauty industry over 11 years and owns the Salt Lake City salon Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks and expert product reviews to a beauty savvy audience around the world.
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am never one to back down from a challenge, so when Healthy Magazine wanted me to pull together a full face of makeup from local stores for just $20... I couldn't wait to hit the pavement and find affordable products that also performed well. You'd be surprised at the quality of drugstore makeup these days and the vast array of options available to the savvy shopper. Throw in a few store coupons and your $20 bill could stretch even further! So let's dive in and take a look at the winning products that came out on top for this bargain beauty challenge.
CONCUSSIONS
The visual signs and symptoms
I
t is estimated that 4 to 5 million concussions occur each year, making a concussion the most common type of traumatic brain injury. In children, concussions most often occur during sports performance but have cognitive, emotional, and physical effects that last long after the initial hit to the head. In speaking with Dr. Ryan Johnson, we learned that concussions affect the visual system in several ways. Dr. Johnson is uniquely qualified to care for patients who have suffered a concussion or any other form of acquired brain injury. He is Idaho’s only optometrist with residency training in binocular vision, neuro-optometry and vision therapy. Like many forms of acquired brain injury, concussions can affect how your eyes focus, team and track. When these basic visual skills are not working properly it can create a number of difficulties both on the field and in the classroom. Some of the visual effects of a concussion include:
BLURRED VISION: Depending on your condition, the blurred vision may be intermittent or constant, and can be present at all distances or just when reading or on the computer. DOUBLE VISION: Similar to blurred vision, double vision may be present only some of the time and only at certain distances. Most commonly, double vision following an acquired brain injury will occur at near; during reading or computer work. EYE STRAIN: When the eyes must work to keep the image clear and single, eyestrain or fatigue often results. Many people will describe soreness around their eyes or a headache that seems to be centered between their eyes. READING DIFFICULTIES: Deficiencies in eye focusing, teaming, and tracking can make words come in and out of focus, move on the page, or make the eyes skip lines of text. For many people with concussions, these visual conditions often go undiagnosed. Players are highly motivated to return to play, so they may
under-report the severity of their symptoms. For other children, these difficulties existed before the concussion and they do not associate their worsening symptoms in the classroom with a concussion suffered over the weekend. If you or your child has suffered a concussion, be sure to ask if the eye doctor has residency training in binocular vision, neuro-optometry, and vision therapy. This advanced training allows doctors like Dr. Ryan Johnson to diagnose and treat many of the visual effects of a concussion.
Dr. Ryan C. Johnson Neuro-Optometrist - Specializing in binocular vision dysfunction, including amblyopia and strabismus, and acquired brain injury in both children and adults. Residency trained in Binocular Vision, Neuro- Optometry and Vision Therapy at University of California, Berkeley.
In-network with most insurances. Care Credit financing available. 208.377.8899 DOWNTOWN BOISE downtown@artisanoptics.com 190 N 8th St, Boise Idaho , 83702 USA 208-338-0500
UPTOWN BOISE uptown@artisanoptics.com 7960 W Rifleman St #150 Boise , Idaho , 83704 USA 208-377-8899
Schedule your appointment online - www.artisanoptics.com Facebook.com/HealthyIdaho
HEALTHY IDAHO MARCH 2014
25
HOW AMERICANS PUT THEIR HEALTH ON THE LINE BY NOT PUTTING THEIR HEADS ON A PILLOW
If you find yourself nodding off while reading this, take a deep breath, drink a cold glass of water, and tune in, because this is just for you. The Centers for Disease Control and Prevention estimates that 41 million Americans are consistently not getting enough sleep, and has labeled lack of sleep a public health epidemic. An estimated 70 million Americans suffer from at least one sleep disorder, according to the Sleep Disorders Team at the CDC. With such staggering numbers, the odds are in favor of you experiencing some sort of sleep problem at one point or another. Research from The National Sleep Foundation shows insufficient sleep increases risk for diabetes, stroke, heart disease, mood disorders, thinking problems and so on and so forth. Likewise, sufficient sleep has been proven to decrease the risk for adverse health conditions and promotes clear thinking and emotional stability. With these things in mind, here are a few things you can do to ensure a better night’s rest:
WRITTEN BY ALLYSON GORDON
26 HEALTHY IDAHO MARCH 2014
Healthy-Idaho.com
A High Cost Drowsy Driving Stats
Tip 1
100,000 police-reported crashes 1,550 deaths and 71,000 injuries $12.5 billion in monetary losses
SET UP YOUR IDEAL ENVIRONMENT
Source: National Highway Traffic Safety Administration
The environment in which you sleep is a key to sleeping well. Set up your space to reflect absolute comfort. This includes eliminating extra light (especially if you have to sleep during daytime hours), decreasing extra noise (in some cases, such as your bed partner snoring, this may require earplugs), adjusting the room to a comfortable temperature, and making sure your bed is placed somewhere that is most suitable for your sleeping needs.
60% adult drivers, or 168 million drivers, have driven while drowsy
37%
or 103 million drivers have fallen asleep at the wheel
4%
or 11 million drivers admit to an accident or near accident because of driver fatigue Source: National Sleep Foundation Sleep in America poll
Tip 2
Tip 3
CONSISTENCY
Go to bed and wake up at the same time every day. Advice from the CDC says this is important, even on the weekends. Even if you can’t do this every day, aim to do this most days. When sleep schedule is inconsistent, the body gets confused and you will feel drowsy during the day. It is best to try to catch up on sleep with naps instead of trying to sleep in to make up for it.
EXERCISE REGULARLY
At least thirty minutes of exercise daily helps you fall asleep at night, stay asleep and get into a deeper sleep; leaving you feeling more rested each morning. Research released by Health and Human Services supports this and also recommends not exercising too late in the day. For many people, exercising in the late afternoon or early evening offers the best results. Do what works best for you, but try not to exercise too late at night, as this can increase your alertness, making it more difficult to fall asleep.
Tip 4 EAT RIGHT
Eating too close to bedtime can cause nausea or discomfort. It is also important for many people that they aren’t extremely hungry when trying to go to sleep. If you must eat something, try something healthy and small, such as a granola bar, bowl of cereal, or a piece of toast. Strive to eat healthy foods at all times during the day to ensure better overall health and promote better sleep.
Who’s Counting Sheep?
Tip 5 ROUTINE
Doing the same thing every night before going to sleep helps your body know it’s time to sleep. The National Institutes of Health recommend a routine of reading, easy stretching, or listening to relaxing music. Avoid using electronics at least an hour before sleep because it can make you feel more awake. If you find that you cannot go to sleep, get up for a few minutes or try reading or stretching instead of stressing about not being able to sleep.
Insufficient Sleep, By the Numbers
41 million Americans suffer from insufficient sleep
70
million Americans suffer from a sleep disorder Source: CDC
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A simple evaluation of your sleeping habits can go a long way. Sleep is essential to optimal health and personal well-being. The best advice: slow down a little, and if you’re pressed for time consider cutting something nonessential, such as catching up on your favorite television show, and choose a little more sleep instead. You’ll be grateful you did.
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WHETHER IT’S TV, VIDEO GAMES, OR SIMPLY A LACK OF INTEREST, STUDIES SHOW OUR KIDS ARE BECOMING LESS AND LESS PHYSICALLY FIT. 28 HEALTHY IDAHO MARCH 2014
“REMEMBER WHEN HUMAN BEINGS USED TO RUN?”
– SOME PERSON FROM THE FUTURE
It seems as though adults have been asking the same question with slight variations for a long time now—what’s with kids these days? My grandparents asked the same questions of my parents’ generation and my parents have asked similar questions of my generation. The truth is the world changes and is always changing—both in good ways and bad. Adults everywhere may now have some additional facts to support their efforts to prove that kids these days just aren’t like they used to be. Recently, Dr. Grant Tomkinson presented research at an annual international conference held by the American Heart
Healthy-Idaho.com
Photo: Shutterstock.com
kids are now running a mile about a minute and a half slower than their peers from 30 years ago.
WRITTEN BY TAYLOR SMITH
Association that demonstrates children’s cardiovascular health is declining at a rate of 5 percent every decade. What does that mean exactly? It means that children these days are less fit than their counterparts were 30 years ago. It also means that kids nowadays are at a greater risk of health problems both now and in the coming years of their lives. One concrete example Dr. Tomkinson and his fellow researchers found after looking through more than 50 studies, in which almost 25 million kids participated, is that kids are now running a mile about a minute and a half slower than their peers from 30 years ago. Furthermore, the US Centers for Disease Control report that childhood and adolescent obesity have more than doubled and tripled respectively in the last 30 years.
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“Country-by-country fitness findings are mirrored in measurements of overweight/ obesity and body fat, suggesting one factor may cause the other. In fact, about 30 percent to 60 percent of the declines in endurance running performance can be explained by increases in fat mass,” Tomkinson said. The decline in cardiovascular performance over the past 30 years is almost certainly connected to rise in obesity figures among children and adolescents, but researchers suggest that there is more to the problem than just poor diet. Declines in cardiovascular endurance performance are probably caused by social, behavioral, physical, psychosocial and physiological factors, Tomkinson said.
As a country (and really as a global population) our attitudes toward exercise have changed. Exercise is often seen as punishment or some kind of obligation. At the risk of sounding like an overly nostalgic old man, there was a time when playing meant doing something other than killing monsters on a video game. Running around outside for hours used to be fun—possibly because there were fewer options competing for our attention. In fairness, the jury is still out on the negative (or not so negative) effects of video games on children. But whether or not they contribute to unhealthy social behaviors in the future is not the issue. If children are playing hours of video games when they could be outside running, riding their bike, or otherwise engaged in an activity that uses the body’s big muscle groups, then maybe we need to think about their place in our lives. The American Heart Association suggests that kids should engage in at least 60 minutes of daily activities that use the body’s big muscles, such as running, swimming or cycling. Even though some kids may be strong, flexible, or skilled at a particular sport, there is simply no compensating for a lack of cardiovascular fitness. “We need to help to inspire children and youth to develop fitness habits that will keep them healthy now and into the future,” Tomkinson said. “They need to choose a range of physical activities they like or think they might like to try, and they need to get moving.”
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Boooooring Boredom is a Rousing Issue After All
WRITTEN BY CAITLIN SCHILLE
Because so much information and entertainment is readily available, it becomes difficult to give sustained attention to one thing.
E
verybody has experienced boredom— an uninteresting class, a long drive, or a monotonous workday can easily incite those feelings of apathy and disinterest. But boredom comes in varying shapes and sizes and so do boredom’s consequences. What causes feelings of boredom? According to Psychology Today, a novel experience will produce brain activity, but a second or third round of the same experience will not produce the same stimulation in the brain. This reduces the satisfaction of the activity. While some aspects of boredom have been scientifically described, however, the study of boredom largely lacks cohesive understanding. While some have tried to define boredom or offer explanations for the phenomenon, others argue that boredom is dependent on the individual, due to different personality traits, such as need for excitement. For some, boredom is more of a chronic state than a temporary feeling or mood. For varying reasons, some become bored more easily than others. First of all, chronically bored individuals typically have difficulty entertaining themselves. Men are also more likely than women to be chronically bored, and as such, typically exhibit more risk-taking behaviors than women, seeking greater and more powerful stimuli. As a result of engaging in risk-taking behaviors due to chronic boredom, other dangers threaten. According to Scientific American, those who are easily bored are at increased risk for “depression, anxiety, drug addiction, alcoholism, compulsive gambling, eating disorders, hostility,
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anger, poor social skills, bad grades and low work performance.” While boredom may initially seem to be a relatively harmless condition, these consequences illustrate the dark side to this feeling that everyone feels. Researchers have also identified links between the instant-gratification entertainment culture and increasing boredom. Dr. John Eastwood, a clinical psychologist at York University, described this phenomenon as a result of the sensory overload of all of the media surrounding us. Because so much information and entertainment is readily available, it becomes difficult to give sustained attention to one thing. This finding goes hand-in-hand with research suggesting that those who have been diagnosed with Attention Deficit Hyperactive Disorder (ADHD) are more likely to be chronically bored, because they have difficulty focusing on one area for a sustained amount of time. While boredom does have certain negative implications, other research suggests that boredom can also create positive results as well. According to an article in the New York Times, boredom can force the brain to search for stimuli, which may foster creative thinking. New York University professor of psychology Dr. Gary Marcus asserts that using
boredom to motivate you to do something enjoyable and productive will bring more long-term happiness. Boredom can easily become a gateway to poor behavioral choices. However, if correctly tamed, boredom can lead to making better and more productive choices to enrich your life.
Another key to unlocking the science of chronic boredom comes from the study of traumatic brain injuries. Dr. James Danckert, a neuroscientist at the University of Waterloo in Canada, found that patients who had suffered a traumatic brain injury were more likely to engage in risk-taking behaviors following the injury. According to Danckert, the enormous amount of endorphins and pain medication used to assist a patient in recovering from a brain injury may increase the patient’s neurological threshold for stimulus. So, they are essentially pushed to seek more and more novel experiences to activate the pleasure center of the brain. This finding leads researchers to believe that varying thresholds for stimulus may be an essential underlying factor in boredom, partially explaining the variance among people in the frequency of boredom. Sources: www.psychologytoday.com www.nytimes.com www.scientificamerican.com
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Why Absolutely
Nothing Is Wrong With Your
Teenage Daughter WRITTEN BY TERRI FEDONCZAK AUTHOR OF FIELD GUIDE TO PLUGGED-IN PARENTING…EVEN IF YOU WERE RAISED BY WOLVES
We’ve all been there: the eye rolls that threaten future sight, the room that looks like a bomb went off, the way they are glued to anything with a backlit screen. What happened to your little angel? Remember when she couldn’t wait to see you and give you a big sticky hug? Why won’t she talk to you in sentences that don’t end in a Telemundo sigh? All of these situations are completely normal, and there’s nothing wrong with her…or you. The teenage years don’t come with a manual, but there are a few tips that make things go smoother. When your daughter rolls her eyes, it’s not bad. It’s what you’re making it mean about you that makes it bad. If you think eye rolls are disrespectful and a reflection of how much more you need to crack the whip, you’re wrong. They roll their eyes at their friends. It’s a way of stepping into their own power; they are choosing what to believe and what not to believe. This can be a good thing. You don’t want your daughter to take everything at face value; you don’t want her to follow some cute player down a path, just because he spins a pretty line. Let her question and critique and come up with her own moral path, based upon your core family
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"Tell them every day how lucky you are to be their mom"
values. If the eye rolling bugs you, figure out why. Where are you exhibiting the same traits? If you don’t think she respects you; where are you not respecting yourself? If her messy room bugs you, I suggest you close the door. Do you really want to have every exchange with your teen be about where they are lacking in upholding your version of what’s right for you? The teen years are the time where your child molds their own version of right and wrong. My daughter’s messy room bugged me, because I feel better when things are organized; it allows me to focus easier. Since I want the best for my sweet girl, I used to harp on how much a messy space would mess with her mojo. I would suggest, hint and cajole then clean the room myself and yell at her for being irresponsible. What a waste of energy! So much better to let consequences teach the lesson. When she can’t find something important, she will make the choice to organize or not. It’s her choice. Her attachment to screens is a way to find her Pride (her support group, in lioness parlance). That doesn’t mean that you can’t set limits. If your family values are built around spending time together, then no cell phones at the
dinner table. That means you, too, Mom! If your daughter is tired and unfocussed, then no cell phones after 9 p.m. (or whatever time fits your teen’s schedule) , so she can get to sleep without screen stimulation before bed; also, no social media during homework time. Base your rules on family values; be specific about the restrictions and the reasoning behind them; punish infractions in a way that feels good to you and then, LET IT GO! Your baby girl is still in there and she will come back. The less you put pressure on the situation, the faster that will happen. Use the space she’s giving you as a gift of time to spend on self-care, instead of worrying about your lack of mommy/baby time. The two phrases that work the best with teens are: 1. Everything will be okay, and 2. How can I help? Say the former often, and let the latter be an invitation, not a mandate. Being goofy and making your teen laugh will lead to a more delicious connection than any other tactic based
upon parenting columns or your Aunt Sadie’s advice. All of these tips have worked beautifully for me, every time I remember to take a deep breath and use them. But most of all, just love your daughter. Tell her every day how lucky you are to be her mom. She is perfect just as she is—with or without sticky kisses. For more information and some great articles, please visit www. alifeinbalance.com.
ABOUT THE AUTHOR
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.
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Healthy-Idaho.com
She gets her hair from her mom. Her eyes from her dad. And her drugs from her grandma’s medicine cabinet. 1 out of 5 Idaho students report taking a prescription drug without a physician’s prescription at least once during their lifetime
BE AWARE. DON’T SHARE.
For more information go to LockYourMedsIdaho.org TM
Sponsored by the Idaho Prescription Drug Abuse Prevention Workgroup, contact (208) 854-3040
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HEALTHY IDAHO MARCH 201411:34 33AM 2/25/14
WELL NESS
OV E R
DIAGNOSED? ADHD is on the rise in the US. The question is, why? WRITTEN BY TAYLOR SMITH
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Healthy-Idaho.com
MANY PSYCHOLOGISTS, RESEARCHERS, AND PARENTS HAVE FOUGHT HARD OVER THE LAST 50 YEARS TO RAISE AWARENESS FOR ADHD AS A LEGITIMATE PSYCHOLOGICAL DISORDER. AND NOW, THANKS IN PART TO THEIR EFFORTS AND THE NUMEROUS STUDIES THAT HAVE BEEN PERFORMED ALL OVER THE WORLD, ALMOST ALL OF US AGREE THAT ADHD IS A VERY REAL DISORDER THAT AFFECTS CHILDREN AND ADULTS ALIKE. This comes as no surprise these days, but the ADHD issue was not always so clearcut. Once upon a time, hyperactive and impulsive children, classic symptoms of ADD or ADHD, were labeled as bad seeds. Now, society readily recognizes that most of these children have a real neurological disorder that needs treatment—that much of their behavior is the product of something outside of their control. According to a recent report from the Centers for Disease Control (CDC), however, the number of children who have been diagnosed with ADHD has soared in the last 20 years, from 600,000 in 1990 to 3.5 million this year. This data, alongside mainstream media articles and television programs, has people asking, “Why?” The answer, unfortunately, is not especially forthcoming or simple. There are many factors currently at play. One side of the argument would suggest that increased public awareness, largely a factor of demonstrably increased publicity and widespread ad campaigns by pharmaceutical companies over the last 20 years, is the main reason. As parents have become more aware of ADHD and its accompanying symptoms, it’s logical to think that more parents have noticed some of these symptoms in a rambunctious child. Doctors are also made to see the world through increasingly “ADHD” colored glasses as pharmaceutical sales people continue to beat down their door, pushing
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the latest and greatest ADD and ADHD treatments that they claim have little to no side-effects. Dr. Aaron Kesselheim of Brigham and Women’s Hospital in Boston, who specializes in pharmaceutical ethics, recently told the NY Times, “There are decades of research into how advertising influences doctors’ prescribing practices.” He went on to say that doctors are more likely to communicate to you what the drug company told them, whether it’s the benefits of the drugs or the risks of those drugs. There are few who would dispute the legitimacy of ADHD, typically and historically estimated to affect about 5 percent of the population, as a disorder that hinders an individual’s ability to achieve success at school or work. Moreover, medication is often the most effective means of controlling the impulsiveness and inability to concentrate or focus. Success stories and patient testimonials from people who have truly benefited from the use of stimulants in treatment for ADHD are abundant. There’s no doubt that lives have been benefited by a correct diagnosis and proper treatment, but what about the lively little boy, who might be a real handful, who is improperly diagnosed with ADHD? Increased awareness for any kind of disorder or illness is a knife that cuts both ways.
The other side of the debate may cite statistics like the ones above and say, “As we understand more about the disorder, we’re able to diagnose cases that went undiagnosed in the past.” Sure, we correctly diagnose more cases of ADHD because we know more about the disorder. But we also have a tendency to chalk up bad behavior to ADHD, insisting that our doctors prescribe medication so that we can get our children under control. Overworked, rushed doctors oblige pushy parents and a child is put on stimulants that he or she doesn’t need, toward some unknown end and undeterminable consequence. Are ADD and ADHD a product of environmental factors, then? Is it hereditary? Or is this increase in the rate of diagnosis and prescriptions merely the effect of confirmation bias? The answer is likely that it’s a combination of all three. According to CHADD (Children and Adults with Attention-Deficit/HyperactivityDisorder) a non-profit organization that promotes education, advocacy and support for individuals with ADHD, “Research has demonstrated that ADHD has a very strong neurobiological basis. Although precise causes have not yet been identified, there is little question that heredity makes the largest contribution to the expression of the disorder in the population.” Whether we’re facing some unknown factor that’s increasing the rate at which ADHD occurs within our population or whether this rise in diagnoses and prescriptions is nothing more than a serious case of confirmation bias, the fact remains that we face a growing problem. We can’t let ourselves be swayed by pharmaceutical companies who stand to profit from our readiness and eagerness to embrace miracle drugs that fix children’s bad behavior and that promise to make them live up to their full potential. Similarly, for our children’s sake, we can’t let increasing diagnoses and media articles dissuade us from seeking appropriate medical attention for ourselves or loved ones.
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WRITTEN BY TAYLOR SMITH
36 HEALTHY IDAHO MARCH 2014
Healthy-Idaho.com
"
Shipping is a terrible thing to do to vegetables. They probably get jet-lagged, just like people. ~ELIZABETH BERRY
It’s
"
an imperative command many of us are familiar with. Moms and wives remind children and husbands to take their Centrum or Flintstones multivitamin. Odds are you’ve shouted it at someone or had it shouted at you at some point in your life. But why? Traditionally, it was thought that most of us had dietary deficiencies of some sort due to our modern western diet consisting mainly of processed and fast foods. And there’s some truth to that. Many of us do have holes in our diets that eating more cheeseburgers is never going to fill. So, responsible parents everywhere tried to make sure that kids were getting all the vitamins and minerals they needed to be healthy. Those who support the efficacy of vitamins often cite the poor nutritional value of the foods most Americans eat most often. It’s clear that our bodies need certain vitamins and minerals to function at their best and our primary source of these things has always been what we eat and drink. These days there are all sorts of vitamin supplements that tout all manner of benefits. “Take this to improve brain function! Take this to have more energy! Take this to improve joint health,” and the list goes on. In the past, vitamin supplements have claimed to decrease the risk of heart disease, prostate cancer and even add years to your life. It all sounds a little too good to be true, doesn’t it? According to a recent article published in the Annals of Internal Medicine, it is too good to be true. In fact, this article cites at least four different studies that show multivitamins had no positive effect on cognitive function, the prevention of chronic disease, and in some instances, have actually done harm for people who take vitamins as a largely preventative measure, but have no noticeable deficiency. Statistics show that the number of Americans using multivitamin supplements has steadily risen over the last two decades, despite little evidence supporting their usefulness and sobering evidence showing no benefit and even possible harm. “Although available evidence does not rule out small benefits or harms or large benefits or harms in a small subgroup of the population, we believe that the case is closed—supplementing the diet of well-nourished adults with (most) mineral or vitamin supplements has no clear benefit and might even be harmful,” said Eliseo Guallar, MD, DrPH of the Johns Hopkins Bloomberg School of Public Health and one of the authors of the recent article published in the Annals of Internal Medicine. “These vitamins should not be used for chronic disease prevention. Enough is enough.”
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It is important to remember that the studies scholars like Dr. Guallar are referencing were all studies that sought to determine the effects of vitamin supplements in individuals with no apparent dietary deficiencies—healthy individuals with access to a typical western diet. The findings of these many studies do not include individuals with certain dietary needs or conditions. It is certainly logical to think that a person who is not getting enough calcium from his diet would benefit from a vitamin supplement that augmented their intake of calcium. No one disputes a vitamin’s ability to plug the gaps left because of a poor diet. The problem is that the average American’s dietary lapses are selfinflicted, more often than not, and we think that taking a daily multivitamin means we can eat whatever we want. Tragically, this is false. Our primary source for vitamins should be nutritious foods. On a smaller scale, we can supplement our diets with store bought vitamins, but over the long-term, there’s no substitute for eating right. If you’re avoiding entire food groups, (all vegetables except for iceberg lettuce, for example) there’s not a daily multivitamin in existence that can bridge this particular dietary gap. The daily multivitamin debate is one that will continue to change as we come to understand more about the benefits, or the lack thereof, of daily multivitamins. If you insist that your daily multivitamin works and you’re unwilling to let it go, make sure you’re not exceeding the daily-recommended value. Like any good thing, too much can be a bad thing, so respect the limits. And remember, the simplest solution is the best. Daily physical activity and a healthy diet are the keys to health, not the number of supplements you take.
More often than not, we think that taking a daily multivitamin means we can eat whatever we want.
Tragically, this is false.
HEALTHY IDAHO MARCH 2014
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EL BY M IC H A W RI TT EN
RI C H A RD SO
N
HOW SUPPORTING YOUR CHILD’S ATHLETICS MIGHT NOT MEAN WHAT YOU THINK IT DOES The championship game is over. The reporter holds the mic up to your son, the star of the game. “I owe it all to my mom,” he says, his words awakening an inexpressible sense of pride. Now wake up. Your son is currently 7 years old, far from that championship moment of your dreams, that imaginary moment full of flawed notions and time bombs of disappointment. As researchers learn more about our 21.5 million youth athletes, it is becoming clear that parents need to take a time out and assess what they’re doing, because in many cases, they’re doing it wrong. Bruce E. Brown and Rob Miller of Proactive Coaching LLC interviewed hundreds of college athletes, asking "What is your worst memory from playing youth and high school sports?" The overwhelming response was "The ride home from games with my parents." It wasn’t the exhaustion, the cuts, the bruises, or the trash talk. It was their biggest fan that created the worst memories.
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important; in fact a third of girls and more than 60 percent of boys ages 8-17 say sports are a big part of who they are, according to recent surveys. It’s just that scholarships and winning don’t always top their priorities. And that’s fine. Parents of the 21.5 million kids playing team sports should align their own goals with their child’s when it comes to sports, researchers say. Furthermore, parents need to focus on the many benefits of athletics, not just those they deem most important. Truthfully, with how much we glorify sports for building teamwork, trust and the ability to work hard, parents too often let those priorities fall into oblivion.
Research finds that there seems to be a disconnect between what parents want from their children’s athletics, versus what the kids themselves want. According to research from the Minnesota Amateur Sports Commission, Athletic Footwear Association and USA Today, here are some prevalent attitudes among our young ball players, ages 5-18.
90%
WOULD RATHER LOSE THAN NOT PLAY
65%
71%
WOULDN’T CARE IF NOBODY KEPT SCORE
PLAY SPORTS TO BE WITH FRIENDS
So, to parents screaming about bad calls, lecturing about ball control and complaining about playing time: your kids probably don’t care. That doesn’t mean sons and daughters don’t think sports are
Sources: www.theatlantic.com, “Parents Ruin Sports for Their Kids by Obsessing About Winning” www.thepostgame.com, “What Makes a Nightmare Sports Parent” espn.go.com | theatlantic.com | thepostgame.com
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›› There is always someone better than you, at everything. ›› Those who enforce rules can sometimes be mistaken or biased. You have to deal with it. ›› You can do your best and still not succeed. ›› Cheaters sometimes do prosper. ›› It’s important to continue trying even after you know success won’t happen. ›› Be someone your team can rely on. ›› Nobody likes a sore loser. ›› Find contentment in playing your role, without glory. Perhaps more importantly (especially for children of our generation), sports teach us about failure in a healthy way. “Between the very permanent record created by social media and the Internet to the hyper competitive college process, kids have few places they can safely fail,” Heffernan writes. Parents obsessed with saving their child from failure are doing their offspring a disservice, and this is especially true when the failure happens in a sport, a game where a child can feel disappointment without any real life consequence. And don’t forget that if sports do nothing else for your child, they’ll probably help
them do better in school and help them avoid terrible decisions. Female athletes in high school sports are much less likely to become pregnant, studies show. In general, kids who participate in sports in high school are less likely to do drugs and are much more likely to graduate. Ironically, parents sometimes inadvertently push their kids away from sports and their benefits. Nearly 75 percent of kids who play organized sports quit by age 13, according to Bruce E. Brown, who is a travelling speaker about sports parents. About a third of kids quit because it isn’t fun anymore (nobody is saying kids must like sports, or even play them). But Brown finds that kids often quit sports to get back at their parents. Are you the parent who will drive your child from the true benefit of organized sports, even though he or she actually likes them? Brown characterizes the good and bad sports parent below. Parents should take a lesson from grandparents, who are the more preferable fans in a young athlete’s eyes, according to Brown. "Overall, grandparents are more content than parents to simply enjoy watching the child participate," he says. "Kids recognize that.” Brown, an experienced coach as well as researcher, says young athletes don’t respond well to the overbearing parent. "Good athletes learn better when they seek their own answers," Brown says. Bombarding the child with unwanted, pressuring advice comes from parents’ inability to place athletics within the scope of an entire life. The development of character must trump the triumph of a trophy.
Photo: www.shutterstock.com
Lisa Endlich Heffernan, a writer for The Atlantic, makes the point that parents have lost sight of sports as a vehicle for learning. For example, kids can learn:
Agassi’s Dad: Terrible Sports Parent Tennis great Andre Agassi had a terrible sports parent, his dad. He recalls in his autobiography that once, at nine years old, he beat former NFL great Jim Brown in a tennis match to win $500 for his father. The father initially wagered his own house, versus Jim Brown’s $10,000, but the club owner convinced Brown not to. In another instance, his father did something more typical to the average bad sports parent, though still extreme in nature. Agassi had just won the Grand Slam title in 1992, at Wimbledon, and his father’s initial reaction was “You had no business losing that fourth set.”
Bad ›› ›› ›› ››
Overemphasizes sports at the expense of sportsmanship. Treats the child differently after a loss versus a win. Undermines the coach. Kids paying attention to yelling parents perform worse. Lives athletic dream through your child. For example, you take credit when the child does well, and care more about winning than your child.
Good ›› ›› ›› ›› ››
Cheers on every member of the team. Remains poised and controlled. Child will follow suit. Doesn’t discuss playing time, team strategy and other team members with the coach. Listens when child talks and remains positive. Gives child some distance directly after the game.
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V I GO R
Recipes
AsianInspired Mushroom Soup BY EMMA PENROD
This particular dish has become one of my late winter/ early spring staples. It’s warm and flavorful, like my favorite winter fare, but light and colorful like spring. And of course, a little inspiration from the traditional soups of East Asia give it an unexpected kick. This is a great first course if you’re entertaining, but it can also pull together a casual family meal if paired with a soup or salad. It’s especially great if you’ve set a goal to lose some weight for the coming summer. Many important vitamins boil out of the plants themselves when you cook vegetables in water. However, those vitamins remain in the cooking liquid. So by consuming the broth and discarding what remains, you lose most of the calories while concentrating the nutrients. A doublewin for dieters. The finished soup is full of eight essential nutrients— including vitamins A, B and C, as well as iron and fiber. But note that, like most soups, it also contains quite a bit of salt. If you’re on a low-sodium diet, you might consider cutting the amount of salt added to the early stages of the broth.
Ingredients FOR THE BROTH:
2 1 2 2 2 to 3 4 1 1/2 1/2 2
tbs olive oil large yellow onion, roughly chopped carrots, chopped celery ribs, chopped ounces dried mushrooms (See the “Secret Ingredient”) cloves garlic, crushed with the flat side of a knife bay leaf tsp thyme tsp sage tsp salt
Directions: Heat the oil in a large stock pot. Add the onion, carrots and celery and sauté, stirring occasionally, until the onions have begun to brown, about 15-20 minutes. Add the mushrooms, garlic, bay leaf, thyme, sage and salt with 1/2 to 1 cup water and continue to sauté for another 5 minutes, or until the mushrooms have absorbed the liquid. Then add 9 cups of water and bring the stock to a boil. Turn the heat down and let simmer, partially covered, for about an hour.
TO FINISH THE SOUP:
1 tbs soy sauce 3/4 tsp ginger 1 carrot, julienned 6 snow peas, julienned 1/4 yellow onion, thinly sliced 3 or 4 fresh mushrooms, thinly sliced Green onions, chopped Red pepper flakes
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What did ancient athletes know that YOU don’t?
The Secret Ingredient:
How to use herbs to heal naturally.
Hi, I’m Steve Frank. I developed Bruise Strain & Tear Repair for athletes. You work hard during practice and during the game; constantly pushing the limits. Tendons can tear, ankles and knees sprain. But you don’t have to sit out as long as you think. I’ve been working with BST Repair for years to bring my friends, my kids and athletes like you back from the bench into play faster than the trainers or doctors thought possible. What’s more, the healing One important to keep in mindiswhen Bonus Tip: that youthing can achieve more preparing dried mushrooms: like fresh mushrooms, complete than you could get with dried mushrooms often come packaged with This broth is infinitely versatile. You can prepare it physical therapy and alone. a little earthy bonus—dirt grit. Most of the Don’t Freeze your injury - HEAL it.will result in fully as directed in this recipe, which time, you will re-hydrate your mushrooms in a a lighter, distinctly Asian dish, or you can go with Mother Nature has given us herbs • Reduces visible bruising after impact. bowl of water and strain them before adding a more Western approach and add ingredients to beeninused for centuries them to that a dish.have However, this case, soaking bulk up the soup and make it more of a meal-inrecovery after surgery. to bounce back from I’ve • Speedsa-bowl. the mushrooms will remove someinjuries. of their flavor. Consider additions such as cubed chicken To maximize flavorherbs of yourinto broth,aconsider put the these water Tendons, orFascia tofu, chopped root vegetables as sweet and Ligaments gotsuch you down? rinsing the driedgel mushrooms a colander instead potato or carrot, Asian greens such as bok choy or based so you caninjust rub it on yourcabbage, fibroblasts and lay-down some of outright soaking them. You’ll retain most of Wake-up napa or wonton strips. I’ve found that and let removing it dry. the grit that would collagen! Plantar fasciitis, the flavor, while ankle injuries, knee it’s wonderful as a sort of egg-drop soup. Simply otherwise ruininjury your meal. This healing gel will relieve problems…take two or three cups of the finished broth, If you go shopping for dried mushrooms, without the added vegetables or garnish, heat it pain and swelling, restore you’ll notice there are a good number of different just the to theinflammation point that it beginsisto gone boil, anddoesn’t then andInincrease the rate Just because varietiescirculation on the market. this preparing turn off the burner. In a separate bowl, beat one or mean the healing has to stop. Stay on the Healing of healing. Most importantly, it this recipe, I have used a commercial mix of two largewith eggs, and then slowly pour the eggs into Highway naturally, BST Repair. porcini, morels, portabellas, shiitake, and oyster will cause continued healing of the broth, stirring constantly with a fork or whisk. mushrooms, I have specifically the and tissues by laying picked downout If you haveNatural leftover broth—all better. OrganictheIngredients: an extra portion of the shiitake mushrooms for Freeze it in 1/4 to 1/2 cup portions, and save it for reparative collagen until you Arnica Montana a more distinctly Asian flavor. However, any mix later to add a mysterious, earthy flavor to other stop applying it. fine, Noso long otheras it of mushrooms should be just facilitates healing soups, sauces and stir-frys. cana do that. containsproduct porcini and good helping of shiitakes. breaks up micro-clots pain relief You know you’re going to get a bruise or a strain. You work White Willow hard. So pick up a bottle of BST analgesic for pain relief Repair and be prepared. Get a For A Limited Comfrey & Plantain complete repair. Time Only enhance tissue Feel the benefit, not the pain. Use UseDiscount Coupon regeneration
Dried Mushrooms Dried mushrooms are one of the best-kept culinary secrets. They elevate almost any dish, but they do so without breaking the bank or a diet. Don’t get me wrong—dried mushrooms, especially the high-quality varieties—can be a little pricey up front. But think of these like you would any other pantry staple. The initial investment is worth a little extra cost, because dried mushrooms will last several years if stored correctly, and a little will go a long way in most recipes. Dried mushrooms have several advantages over fresh. They last significantly longer, and drying a mushroom actually concentrates the flavor. However, when re-hydrated, the texture of a dried mushroom won’t be quite the same as a fresh specimen. In my experience, this particular set of attributes makes dried mushrooms especially well-suited to soups, sauces and similar dishes where the mushrooms themselves will be pureed or discarded entirely before serving.
Strain the broth, replacing the liquid in a pot and discarding the spent vegetables. Add soy sauce and ginger. In a separate pan, sauté the onion, carrot and snow peas in a spot of oil until the vegetables are bright and fragrant and the onion starts to turn limp and transparent. Add the mushrooms, and continue to sauté the mixture until the mushrooms are just beginning to brown. Portion the broth into bowls, and add a spoonful or two of the vegetable mix to each bowl. Garnish each dish with a sprinkle of chopped green onions and a pinch of red pepper flakes. Makes about 6 one-cup servings. Estimated prep time: two to three hours. Nutrition Facts PER SERVING Calories: 80 Total Fat: 5 g Cholesterol: 0 mg Sodium: 950 mg Total Carbohydrates: 8.5 g Dietary Fiber: 2.3 g Sugars: 3.7 g Protein: 2.3 g
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Asian-Inspired Mushroom Soup
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VIGOR
Recipes
Lemon Cucumber and Dill Soup This light, summery soup makes a perfect snack or starter for a meal.
makes 3 cups 2 cups
chopped peeled, seeded cucumber
1⁄2 cup
chopped romaine lettuce
(4 to 5 leaves)
1⁄4 cup
filtered water
1⁄4 cup
chopped fresh dill fronds
1
clove garlic
3 tbsp
freshly squeezed lemon juice
2 tbsp
cold-pressed (extra virgin) olive oil
1⁄2 tsp
fine sea salt
directions
In a food processor fitted with the metal blade, process cucumber, lettuce, water, dill, garlic, lemon juice, olive oil and salt until smooth. Transfer to a bowl. Cover and refrigerate until chilled, at least 1 hour or up to 3 hours. Serve garnished with additional dill.
healthy tip
In many recipes that call for olive oil, it can be substituted with another high-quality oil such as flax, hemp or pumpkin seed oil. The only factor to consider — so long as you are using good-quality cold-pressed oils — is the flavor profile you are trying to achieve.
Excerpted from Eat Raw, Eat Well by Douglas McNish © 2012 www.robertrose.ca Reprinted with publisher permission. Photo credit: Colin Erricson/www.robertrose.ca
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play / March 2014
6-9
42ND ANNUAL O’REILLY AUTO PARTS BOISE ROADSTER SHOW
12
LADY ANTEBELLUM
15
ST. PATRICK’S DAY FUN RUN
Expo Idaho If cars are your thing, this is the place to be. Sanctioned by the International Show Car Association, it will bring in cars from all over the country for your viewing pleasure,
Taco Bell Arena, Boise State University Are you ready? See Lady Antebellum live when they bring their Take Me Downtown Tour with Kip Moore and special guest Jana Kramer to Boise!
Julia Davis Park Organized by the YMCA, this event includes a 5k, a 5 mile run, a 1 mile kilted run, and more. Awards will be given for the best dressed leprechauns or green runners. For more: www.ymcatvidaho.org/stpaddysrun
12
21-22 RIMSKY-KORSAKOV, SCHEHERAZADE
NNU's Brandt Center (Swayne Auditorium) (21st), and Morrison Center, Boise (22nd) Sensuous and seductive, the music of Rimsky-Korsakov’s Scheherazade make for an excellent night of music, especially for violin lovers. Also enjoy guest artist CheeYun’s performance of Mendelssohn’s Violin Concerto in E Minor.
28
22-23 ICHA 2014 SPRING WEEKEND SHOW
16100 Equine Drive Nampa, Idaho Free family entertainment and shopping abound at this cutting horse event. Prizes , a BBQ and more make this a great weekend destination.
22-23 TREASURE VALLEY FLEA MARKET
Expo Idaho, 5610 Glenwood, Boise, ID 83714 Every month, people of treasure valley come together in a large flea market. A $2 entry fee will get you in and searching for the best steals.
28
JOE BONAMASSA
4-6
BROADWAY IN BOISE: HELLO DOLLY!
4/4
JOE BONAMASSA
Velma V. Morrison Center for the Performing Arts, Boise State University Joe Bonamassa is a world famous, critically acclaimed guitarist who’s played with rock legends like Eric Clapton. Don’t miss this chance to spend an unforgettable night with Joe Bonamassa as he plays his signature brand of blues-inspired rock and roll.
Velma V. Morrison Center for the Performing Arts, Boise State University Winner of 10 Tony Awards, including Best Musical, Hello, Dolly! is one of the most enduring Broadway classics. Starring Emmy Award-winning actress Sally Struthers (All In the Family, Gilmore Girls). Get more info or buy tickets at boisestatetickets.com/event/hello-dolly.
BILL COSBY
Morrison Center, Boise The legend that made stand-up comedy what it is today is coming to Boise. From Fat Albert to the Cosby Show, his decades-long gut busting career isn’t over yet.
VOLUNTEERS FOR VETERANS
Ongoing Through the Disabled American Veterans Transportation Network, sick and disabled veterans are able to get to medical facilities for treatment. Idaho's chapter transports a number of veterans to four different medical centers located in Boise, Salt Lake City and Spokane. Volunteers are needed in the following capacities: driver and parking lot shuttle drivers. For more information on how you can help, contact Jim Rosetti at 208-4221000 Ext. 7555.
44 HEALTHY IDAHO MARCH 2014
15 “Women don't want to hear what you think. Women want to hear what they think - in a deeper voice.” ~ BILL COSBY
4/4
Healthy-Idaho.com
West Valley annual 5K/10K Benefits the Caldwell YMCA Health & Wellness Programs
Saturday, April 19 • 10:00 a.m. Online registration available now @ ymcatvidaho.org For more information, call 208.455.3771
Presented by:
Gold sponsors
silVer sponsors
Bronze sponsors AA Sealcoat, Simplot, Simply Stylin’ Spa, Symms Fruit Ranch Facebook.com/HealthyIdaho
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Health insurance benefits you want at a cost you can afford.
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Turn to Altius One for straight answers and plans that fit your budget. Get a quote at www.ahplans.com or call us at 877-907-4044 This is a partial description of products underwritten by Altius Health Plans and in no way details all of the benefits, limitations, or exclusions of the plans. Please refer to the Member Handbook and Medical Benefits Brochure to determine exact terms, conditions and scope of coverage, including all exclusions and limitations and defined terms.
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